No Flour High Protein Mediterranean Lasagna (Weight Loss Friendly)

A healthy, gluten-free, high-protein lasagna made with layers of zucchini, eggplant, lean meat sauce, and creamy protein-rich cheese filling. Perfect for weight loss, fitness meal prep, and high-protein diets.

Recipe Overview

Servings: 6–8 slices

Calories: ~320–380 kcal per serving

Protein: ~28–32g per serving

Diet Type: High Protein | Low Carb | Gluten-Free | Mediterranean Style

Ingredients

🥒 Vegetable Layers

• 3 medium zucchinis, thinly sliced
• 2 medium eggplants, thinly sliced
• 1 tsp salt (for sweating vegetables)

 Meat Sauce

500g lean ground chicken or turkey (93% lean recommended)

1 large onion, finely chopped

4–5 garlic cloves, minced

2 tbsp olive oil

1 jar (680g) low-sugar tomato sauce / passata

2 tsp dried oregano

1 tsp dried basil

1 tsp paprika (optional)

Salt & black pepper to taste

Fresh basil leaves (handful)

Protein Cheese Layer

500g low-fat cottage cheese

200g plain Greek yogurt

1 egg

150–200g low-moisture mozzarella (light preferred)

50g grated parmesan (optional)

Garlic powder, salt & pepper to taste

 Instructions

1. Prepare Vegetables

Slice zucchini and eggplant into thin 3–4mm slices. Sprinkle salt and let them rest for 20–25 minutes to release excess water. Pat dry with paper towels.

2. Cook Meat Sauce

Heat olive oil in a pan. Sauté onion and garlic until fragrant.
Add ground chicken/turkey and cook until browned.

Add tomato sauce, oregano, basil, paprika, salt, and pepper.
Simmer for 10–12 minutes until thick and rich.

3. Prepare Cheese Mixture

In a bowl or blender, mix cottage cheese, Greek yogurt, egg, garlic powder, salt, and pepper until smooth and creamy.

4. Assemble Lasagna

Grease a baking dish (9×13 inch).

Layer in this order:

1. Thin layer of meat sauce
2. Eggplant slices
3. Cheese mixture
4. Meat sauce
5. Zucchini slices

Repeat layers 2–3 times.

Top final layer with meat sauce, mozzarella, parmesan, and fresh basil.

5. Bake

Preheat oven to 190°C (375°F).
Cover with foil and bake for 35 minutes.
Remove foil and bake another 10–15 minutes until golden and bubbling.

6. Rest & Serve

Let it rest for 10–15 minutes before slicing for clean layers.

 Health Benefits

• High protein supports muscle building
• Low carb supports fat loss
• Gluten-free alternative to traditional lasagna
• Rich in fiber, vitamins, and healthy fats
• Perfect for meal prep

 Pro Tips

• Remove moisture from vegetables properly to avoid watery lasagna
• Let it rest before cutting for perfect layers
• Use lean meat for best macro balance
• Add extra herbs for stronger Mediterranean flavor