Low Carb Mediterranean Friendly Skillet Spinach Lasagna
Low-Carb Mediterranean-Friendly Skillet Spinach Lasagna skips the carb-heavy pasta in favor of nutrient-dense vegetables like zucchini and spinach. This dish features a cheesy, herby, tomato-rich filling that mimics the comforting layers of traditional lasagna. Cooking it in a skillet keeps the dish simple, light, and bursting with flavor.
Ingredients:
For the Lasagna:
2 medium zucchini, thinly sliced lengthwise (as “noodles”)
3 cups fresh spinach (or frozen spinach, thawed and squeezed dry)
1 cup ricotta cheese (or cottage cheese for a lighter option)
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 egg (to bind the ricotta mixture)
2 cups marinara sauce (sugar-free or homemade)
1/2 lb ground turkey, chicken, or plant-based meat (optional, for protein)
2 tbsp olive oil
For Seasoning:
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried basil
1/2 tsp red pepper flakes (optional, for spice)
Salt and pepper, to taste
Fresh basil leaves, for garnish
Instructions:
Prepare the Zucchini:
Slice the zucchini into thin, lengthwise strips using a mandoline or a sharp knife.
Lightly salt the zucchini slices and place them on paper towels to release excess water. Let sit for 10-15 minutes, then pat dry.
Cook the Filling:
Heat 1 tbsp olive oil in a large skillet over medium heat. Add garlic and cook until fragrant (about 1 minute).
If using ground turkey or chicken, add it to the skillet and cook until browned. Season with salt, pepper, oregano, and basil.
Stir in the marinara sauce and simmer for 5 minutes.
Prepare the Cheese Mixture:
In a bowl, combine ricotta, Parmesan, egg, and spinach. Mix well and season with a pinch of salt and pepper.
Assemble the Skillet Lasagna:
Preheat the oven to 375°F (190°C) if finishing the dish in the oven.
Spread a thin layer of the marinara mixture on the bottom of the skillet.
Add a layer of zucchini slices, followed by half of the spinach-ricotta mixture, and a sprinkle of mozzarella. Repeat the layers until all ingredients are used, finishing with marinara and a generous layer of mozzarella on top.
Cook the Lasagna:
Cover the skillet and cook on low heat for 20 minutes, or transfer the skillet to the oven and bake for 20 minutes until bubbly and golden.
Garnish and Serve:
Let the lasagna cool for a few minutes. Garnish with fresh basil leaves and serve warm.
Notes & Tips
Zucchini Prep: Salting the zucchini prevents the lasagna from becoming watery. You can also grill or roast the zucchini slices briefly to reduce moisture further.
Vegetarian Version: Omit the meat and add mushrooms, eggplant, or bell peppers for a hearty vegetarian option.
Cheese Substitutes: For a dairy-free version, use plant-based ricotta and mozzarella.
Make Ahead: Prepare the lasagna up to the cooking step and store it in the fridge for up to 24 hours before baking.
Skillet Size: Use a 10- or 12-inch oven-safe skillet for best results.
Health Benefits
Low-Carb: Replacing traditional lasagna noodles with zucchini significantly reduces the carb content while adding fiber.
High in Protein: With options like ground turkey and ricotta, this dish is a great source of protein, supporting muscle repair and satiety.
Rich in Vitamins: Spinach and zucchini provide a boost of vitamins A, C, and K, along with magnesium and iron.
Heart-Healthy: Olive oil and low-sodium marinara sauce make this recipe compatible with heart-healthy diets.
Supports Weight Management: Low in calories but rich in nutrients, this dish keeps you full without unnecessary carbs.
Nutritional Information (Approximate Per Serving – Serves 4)
Calories: 280-320 kcal
Protein: 22-25g
Fat: 18-20g
Carbohydrates: 8-10g
Fiber: 3-4g
Net Carbs: 5-7g
Sodium: 400-500mg (depends on marinara sauce)
Sugar: 4-6g (natural from tomatoes and zucchini)
(FAQs)
Q: Can I use other vegetables for the “noodles”?
A: Yes! Eggplant, butternut squash, or thinly sliced cauliflower sheets are great alternatives to zucchini.
Q: Is this dish freezer-friendly?
A: Yes. Prepare and assemble the lasagna, then freeze it uncooked. When ready to eat, bake from frozen at 375°F for about 45 minutes.
Q: Can I add more Mediterranean ingredients?
A: Definitely! Kalamata olives, artichoke hearts, or sun-dried tomatoes can enhance the Mediterranean flavor.
Q: How do I make this vegan?
A: Replace ricotta and mozzarella with dairy-free alternatives, and omit the egg or use flaxseed as a binder.
Q: How do I prevent the dish from being watery?
A: Ensure you pat the zucchini dry after salting, and avoid overloading the dish with marinara.
This Low-Carb Mediterranean-Friendly Skillet Spinach Lasagna offers the rich, comforting flavors of lasagna without the carbs or heaviness. It’s a satisfying, wholesome meal perfect for family dinners or meal prep. Enjoy!
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