Lasagna, a beloved comfort food, doesn't have to be off-limits for those following a ketogenic or low-carb lifestyle. This keto lasagna soup with zucchini recipe offers a delicious and satisfying alternative, capturing the essence of lasagna in a warm, comforting bowl. This recipe caters to various dietary needs, including keto, paleo, and gluten-free.
What Makes This Lasagna Soup Keto-Friendly?
Traditional lasagna is high in carbohydrates due to the pasta noodles. This recipe cleverly replaces the noodles with zucchini, a low-carb vegetable that mimics the texture of pasta while keeping the carb count down. By using zucchini instead of pasta, this soup transforms into a guilt-free pleasure for anyone watching their carbohydrate intake.
Ingredients You'll Need
The beauty of this recipe lies in its adaptability. Here's a breakdown of the key ingredients and potential substitutions:
- Ground Meat: Ground beef is a classic choice, but ground turkey or chicken can be used as a leaner alternative. For a richer flavor, consider using Italian sausage, either hot or mild, removing the casings if using links. A combination of ground beef and breakfast sausage can add depth of flavor.
- Tomato Sauce: Tomato sauce forms the base of the soup, providing that essential lasagna flavor. Opt for a sugar-free version or a low-carb marinara sauce like Specialty Selects Marinara Sauce from Aldi or Rao’s marinara. Trader Joe’s Tuscana sauce is another great option. If you're avoiding nightshades, use a nightshade-free sauce.
- Zucchini: Thinly sliced zucchini stands in for lasagna noodles. Use a vegetable peeler or mandoline to create wide, thin strips.
- Broth: Beef broth or chicken broth adds depth and richness to the soup. Better than Bouillon base can be used to create a flavorful broth.
- Cheese: Ricotta cheese and mozzarella cheese are classic lasagna ingredients. For a dairy-free option, use a dairy-free ricotta made from coconut milk, coconut cream, apple cider vinegar, lemon, nutritional yeast, and gelatin. Almond milk ricotta is another alternative. Cottage cheese can also be used.
- Aromatics and Seasonings: Onion, garlic, oregano, basil, parsley, salt, and pepper create the signature lasagna flavor. Italian herbs or a homemade Italian sausage spice blend can also be used. Balsamic vinegar adds a touch of sweetness and tartness.
- Optional Add-ins: Spinach adds nutrients and color. Other vegetables like butternut squash, spaghetti squash or potato noodles can be added.
Preparing the Keto Lasagna Soup
Whether you prefer the speed of an Instant Pot or the traditional method of stovetop cooking, this recipe is easy to follow.
Instant Pot Instructions
- Sauté ground meat, onion, celery, and garlic in the Instant Pot.
- Add diced tomatoes, tomato paste, Worcestershire sauce, salt, Italian seasoning, and pepper.
- Pressure cook on high for 5 minutes, followed by a 10-minute natural pressure release.
- Stir in shirataki noodles or zucchini noodles after pressure is released.
Stovetop Instructions
- Sauté ground meat, onion, celery, and garlic in a large stock pot.
- Add the remaining soup ingredients.
- Bring to a boil, then reduce heat and simmer.
- Add zucchini strips and simmer until softened.
- Stir in spinach at the last minute to wilt.
Making Dairy-Free Ricotta (Optional)
If you're dairy-free or following a paleo diet, you can easily make a dairy-free ricotta.
Read also: Easy Low-Carb Cheese Crackers
- Combine coconut milk, coconut cream, apple cider vinegar, lemon, nutritional yeast, and gelatin in a saucepan.
- Heat on low for 5 minutes, then add gelatin and mix vigorously.
- Remove from heat and cool for 5-10 minutes.
- Pour into a lined container and refrigerate for 2 hours to solidify.
Serving and Storing
Ladle the soup into bowls and top with ricotta cheese (dairy or dairy-free) and mozzarella cheese. Broil for a few minutes until the cheese is melted and bubbly. Garnish with chopped parsley.
Store leftover soup in an airtight container in the refrigerator for up to 3 days or freeze for up to a month.
Tips and Variations
- Switch up the protein: Use ground turkey or chicken instead of ground beef.
- Add more cheese: If you tolerate dairy, add more ricotta and mozzarella cheese.
- Spice it up: Add crushed red pepper flakes for a bit of heat.
- Use different vegetables: Experiment with other low-carb vegetables like cauliflower rice or butternut squash noodles.
- Adjust seasonings to taste: Don't be afraid to adjust the seasonings to your liking.
- Make wide zucchini noodles: For the best texture, use a vegetable peeler or mandoline to make wide zucchini noodles.
- Pat the zucchini dry: Pat the zucchini dry to remove any excess liquid before adding it to the soup.
Nutritional Information
Nutritional information will vary depending on the ingredients used. However, this keto lasagna soup is generally low in carbohydrates, high in protein, and moderate in fat. A typical serving may contain around 11 grams of net carbs and 20 grams of protein.
Why You'll Love This Recipe
This keto lasagna soup with zucchini is a winner for several reasons:
- It's a comforting and satisfying meal: It captures the flavors of lasagna in a warm, comforting bowl.
- It's keto-friendly: It's low in carbohydrates and fits perfectly into a ketogenic diet.
- It's adaptable: You can easily customize the ingredients to suit your dietary needs and preferences.
- It's easy to make: It can be made in an Instant Pot or on the stovetop.
- It's a great way to use up zucchini: If you have an abundance of zucchini, this is a delicious way to use it up.
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