The Metropolitan

Easy High-Protein Low-Cal Lasagna Recipe

Reading Time: 3 minutes

By Kaia Ryden on June 14th, 2025

Craving lasagna but don’t want all the calories? I have the perfect recipe for you! 

This lasagna is one of my go-to protein packed meals for when I don’t really feel like cooking but want some real food that helps me achieve my goals. 

I found out about this recipe while scrolling through Instagram Reels, so shout out to my algorithm for letting me find this gem! 

This recipe is super easy and doesn’t take too much time to cook.  

Here are the ingredients: 

  • Low carb tortillas (or lasagna/protein noodles) 
    • For an 8×8 pan, I used about 4 tortillas 
    • The low carb tortillas also provide a good amount of fiber! 
  • Marinara sauce (I used Rao’s) 
    • I used one whole jar 
  • Whatever ground meat you’d prefer (I used chicken for a little protein boost) 
    • I used about 1 ½ cups  
    • The amount can change depending on how much meat you want 
  • Small curd cottage cheese (4% or more) 
    • I used about 2 ½ cups 
    • The amount can change depending on your preference 
  • Italian seasoning 
  • Egg (optional) 
    • For an 8×8 pan, use 1-2 eggs 
    • The egg is optional for extra structure  
  • Your choice of shredded or sliced cheese  
    • I used at least 1 cup  

Feeds about 4 people. 

The recipe can also be adapted for a personal size lasagna (any microwave/oven safe bowl): 

  • 2 low carb tortillas 
  • Marinara sauce (½ jar) 
  • Ground meat (½ cup) 
  • Cottage cheese (½ cup) 
  • Italian seasoning 
  • Shredded/sliced cheese (3-4 slices/ ½ cup) 

Now, into the construction of the lasagna! 

First, preheat your oven to 360°F. 

If you choose to add meat, season with Italian seasoning and cook until brown. 

In your pan/bowl, *lay down your first tortilla (for personal size, I suggest cutting the tortillas into halves or fourths). Next, take some marinara sauce and spread it around the tortilla. Then take some of your cottage cheese and layer that on top of the marinara. Sprinkle your meat of choice and top with some more marinara. Last, take your shredded/sliced cheese and sprinkle on top!*  

Repeat the steps between the asterisks (*…*) two more times, until you have completed 3 layers. For the last layer, put down a tortilla and spread marinara, then sprinkle with remaining shredded/sliced cheese. Finish with a sprinkle of Italian seasoning. 

*NOTE: These steps can be modified however you prefer! I have seen alterations where you only layer cottage cheese once, or you switch out the cottage cheese with ricotta, or not using an egg. (My reminder: You don’t need to use an egg for your personal size!) 

Heating instructions for 8×8 pan:  

  • Place it in the middle rack of your oven and cook for 35-40 minutes. 
  • You can choose to cover the lasagna with tinfoil for the first 30 minutes but be sure to take it off towards the end (last 5-10 minutes) to get a nice brown on the cheese! 

Heating instructions for personal lasagna: 

  • Microwave: Place in the microwave and cook for about 2-5 minutes. 
  • Air fryer: Place in the air fryer and cook at 400°F for 10 minutes. 

Let sit for at least 5 minutes before digging in! 

Here’s the nutritional breakdown for all those who like to keep track: 

  • Low carb tortillas (Mission carb balance flour tortillas):  
    • Per serving: 70 cal, 6g protein, 17g fiber 
    • Per 8×8 pan: 140 cal, 24g protein, 68g fiber 
  • Marinara sauce (Rao’s Homemade marinara): 
    • Per serving: 130 cal, 2g protein, 1g fiber 
    • Per 8×8 pan: 520 cal, 8g protein, 4g fiber 
  • Ground meat (varies a lot! I used chicken because it has less calories than beef) 
    • Per 8×8 pan (chicken): 597 cal, 52g protein, 0g fiber 
  • Cottage cheese (Trader Joe’s small curd 4% cottage cheese) 
    • Per serving: 110 cal, 12g protein, 0g fiber 
    • Per 8×8 pan: 440 cal, 48g protein, 0g fiber 

And now for the Protein Packed Lasagna total numbers…. (Drumroll please!) 

  • Per 8×8 pan: 1,697 cal, 132g protein, 72g fiber 
  • Per serving (also personal size): 424 cal, 33g protein, 18g fiber 

If you’re looking for some meal prep ideas, this is a great option for you! You can follow the personal size recipe and prep yourself a couple of lasagna for the week! It’s super easy to microwave whenever you want a push of protein. 

Good luck, and I hope you enjoy it!

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