Low-Carb, High-Protein Zucchini Lasagna

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Somehow, every time summer arrives and the Shavuot holiday approaches, I feel a strong urge to incorporate as many fresh vegetables as possible into my cooking.

Just recently, I started including more and more fresh zucchini in my kitchen.

Listen, I'm addicted!

I add them grated, peeled, or just fresh inside a sandwich.

The reason I'm so excited is simple:

Zucchini creates a lot of volume without adding a dominant flavor or many calories, and it fits into almost any dish or bake.

How many calories, you ask?

One large zucchini weighing 200g contains about 40 kcal, plenty of dietary fiber, and a lot of water.

Is there a more perfect vegetable for toning your physique?

Now, check out the highlight:

Believe it or not (and you have to believe me!), in this recipe, the zucchini replaces the lasagna sheets almost perfectly.

Not that there's anything wrong with lasagna sheets, but if you're in a cutting phase and want to slightly reduce your daily calorie intake, this is an excellent way to do it.

A Bit About Zucchini Lasagna

1: The base of the lasagna is zucchini.

You can, of course, substitute with green zucchini (courgettes), which are firmer and release less liquid, but it's not a dealbreaker for me.

What if I really don't like zucchini? No problem!

Replace them with very thin slices of kohlrabi, eggplant, carrots, or any firm, fibrous vegetable you enjoy.

2: The filling is crumbled tofu with seasonings like nutritional yeast, basil, mustard, garlic, and olive oil.

Don't like one of the seasonings? Swap it for something you love. Go with the flow.

3: I topped the lasagna with a bit of "Kamozzarella" cheese by Plenty (who also participated in creating this post – thank you, it helps the blog keep running).

If you aren't familiar with their vegan cheeses, this is a great opportunity.

Can't get your hands on Plenty cheeses? Simply sprinkle some nutritional yeast and a bit of olive oil over the lasagna.

4: In the recipe, I added a step not shown in the video where I soak the zucchini strips in a bit of salt to draw out excess moisture.

This step isn't mandatory, but if you skip it, keep in mind that the resulting lasagna may have some liquid pool at the bottom. (Not a big deal – it's up to you).

Nutritional Values by Nutritionist and Fitness Coach Noam Bachar:

One 300g serving of zucchini lasagna contains:

• 263 kcal
• 18g protein
• 14g carbohydrates
• 2.5g dietary fiber
• 15g fat (of which 1g is saturated fat)

Zucchini Lasagna

A vegan lasagna with basil and tomato sauce, low in carbs and high in protein.

Prep Time 20 minutes

Cook Time 40 minutes

Servings 4 servings

Calories 263 kcal

Ingredients

• 2-3 medium zucchini total weight of 500g
• 2 tbsp salt
• 300 g tofu
• 400 g crushed tomatoes canned
• 1 bunch basil leaves, stems removed
• 4 tbsp olive oil 40ml
• 1/2 cup sugar-free, unsweetened soy milk
• 3 tbsp nutritional yeast 30g
• 3-4 cloves of garlic, minced
• 1 tsp mustard
• 1/2 tsp salt 5g
• 1/2 tsp sugar 5g
• 30 g Plenty Kamozzarella cheese grated tbsp
• 1 baking dish (approx. 24x15 cm)

Instructions

1. Preheat your oven to 180°C.

Prepare the Zucchini

1. Using a peeler, peel the zucchini into thin, even strips down to the "core" (the inner part with seeds). Do not use the seedy core part.

2. Sprinkle 2 tablespoons of salt over the zucchini strips, toss, and wait about 10 minutes until they release moisture.

3. Rinse the zucchini to remove excess salt and drain the liquids well.

Prepare the Cream

1. In a blender or food processor, combine the tofu, one clove of garlic, half of the olive oil, the mustard, nutritional yeast, and half of the soy milk.

2. Blend until you get a smooth, liquid consistency.

3. If the blender struggles or the texture is lumpy, add a little more soy milk until the desired texture is reached.

4. Pour half of the mixture into a bowl and set aside.

5. To the remaining half in the processor, add the basil leaves and blend until smooth and aromatic.

6. Set aside.

Prepare the Tomato Sauce

1. In a separate bowl, pour the crushed tomatoes.

2. Add the minced garlic, the rest of the olive oil, salt, and sugar. Mix well.

3. Set aside.

Assemble the Lasagna

1. Lay two layers of zucchini strips at the bottom of the baking dish.

2. Spread 3-4 tablespoons of tomato sauce evenly over the zucchini.

3. Add 2-3 tablespoons of the white cream and 2-3 tablespoons of the basil cream on top.

4. Use a spoon to lightly swirl the two creams together.

5. Add another layer of zucchini and repeat the process until all ingredients are used up.

6. Sprinkle some Plenty Kamozzarella on top.

7. Bake for 30-40 minutes until the top is golden brown.

8. When the lasagna comes out of the oven, it may seem soft, but as it cools, it will firm up and set.

9. Can be frozen for up to a month or kept in the fridge for 3-4 days.

Recipe Video