A plate of a juicy and mouth-watering cheese lasagna oozing with tomato sauce, meats, and vegetables sounds like a slice of heaven. The Italian-originated dish is a popular food staple in the United States with many Americans including a variety of ingredients to cater to all their taste buds. Traditionally, lasagna is made with meat, with the average slice of beef lasagna weighing in at approximately 400 calories per serving and 200 calories from fat. Due to its shelf life of one week in the refrigerator and eight onths in the freezer, lasagna is the main dish at pot lucks and can often feed a large crowd, says Eatbydate.com. However, consuming the easy-to-make succulent pasta dish is loaded with unwanted calories that can expand your waist size, especially if you're trying to watch your figure. But, for those who want to indulge in lasagna can now do so — guilt-free — with these seven easy, low-calorie and no-meat lasagna recipes. Bon appetit!

1. Mushroom, Zucchini and Spinach Vegetable Lasagna 172.3 Calories


For Sauce:

2 cans (6 oz each) Tomato Paste
28 oz can Crushed Tomatoes
1 tsp garlic powder
1 tsp salt
2 tsp sugar

1 tsp oregano
1 c water
1 onion chopped
1/2 tsp crushed red pepper (optional)

For Filling:

3 portobello mushrooms, sliced
1 tbsp. smart balance spread
1 package frozen spinach, thawed and thoroughly drained
1 zucchini, cut into long thin strips (used as noodles)
2.5 c 2% mozerella cheese

No cook lasagna noodles


Combine sauce ingredients and allow to simmer for at least 30 minutes.

Meanwhile, sautée mushrooms with smart balance spread for about 5 minutes — until mushrooms have given off their liquid. Let cool.

Place zucchini slices on a foil lined pan, sprinkle a little salt on them, and broil for about 3-4 minutes, until they have given off their liquid. Let cool. These steps are KEY because if you don't get the liquid out, your lasagna will be VERY soggy.

To assemble:

Put a scoop of sauce on the bottom of your 9x13 pan. This helps keep noodles from sticking.

Start out with a layer of lasagna noodles. Put approximately 1/3 of sauce and cheese, 1/2 the mushrooms and spinach down. Put your layer of zucchini down as noodles. Repeat step 3. (You should only have sauce and cheese left after this step).

Put a layer of noodles down. Cover with remaining sauce and cheese. Cook at 350°F for about 40 minutes. Let sit for at least 5 minutes before serving. Makes 12 servings.

Recipe courtesy of Sparkpeople.com.

2. Vegetarian Zucchini & Cucumber Low Carb 184.1 Calories


1/4 zucchini
1/4 cucumber
3/4 cup spaghetti sauce
3 tablespoons reduced fat parmesan cheese
1 garlic clove
3 white button mushrooms


Peel zucchini and cucumber with a vegetable peeler to get long wide strips. Layer some of the sauce in a mini loaf pan. Now alternate layers of zucchini/sauce/cucumber/sauce.

At one point slice the mushrooms and chop the garlic and add it to one layer. On the second to last layer, add the parmesan cheese. Finish with the last of the sauce.

Bake at 325°F for 30 minutes.

Recipe courtesy of Food.com.

3. Easy Vegetable Lasagna Recipe 235 Calories


1 large onion, chopped

1 tablespoon olive oil

6 garlic cloves, minced

1 can (28 ounces) tomato puree

1 can (8 ounces) tomato sauce

3 tablespoons minced fresh basil

3 tablespoons minced fresh oregano

1 teaspoon sugar

1/2 teaspoon crushed red pepper flakes


4 cups sliced zucchini

3 cups sliced fresh mushrooms

2 medium green peppers, cut into 1-inch pieces

1 medium onion, cut into 1-inch pieces

1/2 teaspoon salt

1/4 teaspoon pepper

6 lasagna noodles, cooked, rinsed and drained

4 cups (16 ounces) shredded part-skim mozzarella cheese

1 cup (4 ounces) shredded Parmesan cheese


In a large saucepan, saute onion in oil until tender; add garlic and cook 1 minute longer. Stir in the tomato puree, sauce, and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 20-25 minutes or until slightly thickened.

Meanwhile, in a large bowl, combine the vegetables, salt, and pepper. Transfer to two 15-in. x 10-in. x 1-in. baking pans coated with cooking spray. Bake at 450°F for 15-18 minutes or until golden brown.

Spread 1/2 cup of the sauce into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, 1-3/4 cups sauce, and half of the roasted vegetables and cheeses. Repeat layers.

Cover and bake at 400°F for 10 minutes. Uncover; bake 10-15 minutes longer or until bubbly and golden brown. Let stand for 10 minutes before serving.

Recipe courtesy of Tasteofhome.com.

4. Quinoa Lasagna


2 cups water

1 cup quinoa

2 tablespoons canola oil or olive oil

1 cup chopped onion

1 cup sliced mushrooms

2 cloves garlic, minced

2 cups tomato sauce or prepared pasta sauce

2 cups no-salt-added low-fat cottage cheese

1 large egg, beaten

1/4 cup grated Parmesan cheese

2 tablespoons minced fresh basil or 1/2 teaspoon dried

1 tablespoon dried oregano

2 cups sliced zucchini

2 cups packed fresh spinach, tough stems removed

1 1/2 cups shredded part-skim mozzarella cheese


Coat a 9-by-13-inch baking dish with cooking spray. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes. Fluff with a fork. Evenly spread the quinoa in the prepared dish.

Preheat oven to 350°F.

Wipe out the saucepan, then add oil and heat over medium heat. Add onion; cook, stirring frequently, until transparent and starting to brown, 5 to 6 minutes. Add mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3 to 4 minutes. Add garlic and sauce. Stir until hot. Remove from heat.

Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano.

Spread one-third of the sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then half the remaining sauce, then all the spinach. Finish with the remaining sauce and spread mozzarella on top.

Bake the lasagna until it is hot and the cheese is melted, bubbling, and slightly browned around the edges, 35 to 40 minutes. Let stand for about 10 minutes before serving.

Recipe courtesy of Eatingwell.com.

5. Simple Vegan Tofu Lasagna 270 Calories


Natural cooking spray oil

1 (14 ounce) package firm tofu, drained

2 tablespoons nutritional yeast

1 teaspoon garlic granules

Salt and pepper to taste

2 (25 ounce) jars vegan marinara sauce

3 bell peppers, cored, seeded and chopped

12 no-boil dried lasagna noodles


Preheat oven to 350°F. Lightly oil a (9- x 13-inch) baking dish; set aside.

Wrap tofu in 3 or 4 layers of paper towels and gently press out as much water as possible, changing the paper towels once or twice as needed. Transfer tofu to a large bowl and add yeast, garlic, salt and pepper, and mash with a fork. Set tofu mixture aside. Put marinara sauce into a medium pot and bring to a simmer. Add peppers and continue simmering until tender, about 10 minutes.

Spoon enough marinara sauce into prepared dish to cover the bottom and then arrange 4 noodles on top. Spread one-third of the tofu mixture over the noodles and then spoon more sauce over the tofu. Repeat the process 2 more times, ending with sauce. Cover with foil and bake until noodles are tender, 45 to 60 minutes. Set aside to let rest for 10 minutes and then serve.

Recipe courtesy of Wholefoodsmarket.com.

6. 3-Cheese Eggplant Lasagna 289 Calories


2 eggplants, sliced lengthwise into ¼-inch thick slices

2 tablespoons salt

2 tablespoons canola oil

1 (28 ounce) can crushed tomatoes

1 (6 ounce) can tomato paste

1 teaspoon dried oregano

1 teaspoon dried basil

2 teaspoon garlic powder

2 teaspoon onion powder

2 tablespoon olive oil

Salt and ground black pepper to taste

1 onion, diced

1 cup frozen chopped spinach

1 cup shredded carrot

1 (15 ounce) container of ricotta cheese

2 eggs

½ cup freshly grated Romano cheese

½ teaspoon salt

1 cup shredded mozzarella cheese


Sprinkle both sides of eggplant slices with 2 tablespoons salt, and layer them in a large baking dish with paper towels between each layer. Place a smaller baking dish on top of the eggplant slices, and weigh it down with several heavy food cans. Let sit for at least an hour or until the paper towels are visibly moist.

Rinse eggplant slices with fresh water and pat dry with paper towels.

Heat a large skillet on medium heat and pour in 2 tablespoons of canola oil.Working in batches if necessary, cook both sides of eggplant slices until they are slightly browned, about 5 minutes per side. Set cooked eggplant aside.

Prepare sauce by combining the crushed tomatoes, tomato paste, oregano, basil, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 tablespoon olive oil, salt, and black pepper in a separate bowl. Set aside.

Heat 1 teaspoon olive oil in a skillet over medium heat; cook and stir onion until translucent, about 5 minutes. Add frozen spinach and shredded carrots to onion. Cook until mixture is dry, 5 to 8 minutes. Set aside to cool. Combine ricotta cheese, eggs, Romano cheese, 1 teaspoon garlic powder, 1 teaspoon onion powder, and 1/2 teaspoon salt in a separate bowl. Spoon cooled spinach and carrot mixture into ricotta mixture and combine.

Preheat oven to 350°F. Begin lasagna assembly by pouring a thin layer of tomato sauce into a 9x13 inch baking dish. Place half the eggplant slices in a layer on top of tomato sauce. Spread half the ricotta cheese mixture on top of eggplant layer. Add another layer of tomato sauce, then layer on the remaining eggplant slices and remaining ricotta mixture. Finish with a final layer of tomato sauce, and spread mozzarella cheese over the top.

Bake in the preheated oven for 45 minutes or until the mozzarella cheese is browned. Let sit for 10 minutes before serving.

Recipe courtesy of Allrecipes.com.

7. Healthified Kale and Portobello Lasagna 290 Calories


1 cup coarsely chopped drained jarred roasted red peppers
1/2 teaspoon dried oregano
One 28-ounce can no-salt-added whole plum tomatoes
Kosher salt and freshly ground black pepper
1/4 teaspoon granulated sugar
1 1/2 cups grated part-skim mozzarella cheese
2 large egg whites
One 15-ounce container part-skim ricotta cheese
1 tablespoon olive oil
4 portobello mushrooms, stems discarded, caps sliced 1/4-inch thick
1 small bunch kale, stems discarded, leaves coarsely chopped
1/4 teaspoon crushed red pepper flakes
2 cloves garlic, thinly sliced
Nonstick cooking spray
9 sheets no-boil lasagna noodles, such as Barilla
2 tablespoons coarsely chopped fresh parsley


Preheat the oven to 350°F. Puree the peppers, oregano, tomatoes, 1/4 teaspoon salt, 1/4 teaspoon pepper, and the sugar in a food processor or blender until smooth and set aside. Mix 1 cup of the mozzarella cheese with the egg whites and ricotta cheese in a medium bowl.

Heat the oil in a large nonstick skillet set over medium-high heat. Add the sliced mushrooms and cook, stirring, until they have released their liquid and are tender, about 10 minutes. Stir in the kale, in batches, and as it wilts add the pepper flakes, garlic and 1/4 teaspoon salt and continue to cook until the kale is wilted and bright green, an additional 5 minutes.

Mist a 9-by-13-inch baking dish with nonstick cooking spray. Spread 3/4 cup of the sauce in the bottom of the dish. Top with 3 noodles, 1/2 of the ricotta mixture, and 1/2 of the mushroom mixture. Repeat layers with sauce, noodles, and remaining ricotta and mushrooms. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, about 50 minutes.

Uncover, sprinkle with the remaining 1/2 cup grated mozzarella and continue to bake until melted, about 5 minutes. Let stand 15 minutes, sprinkle with parsley and serve.

Recipe courtesy of Foodnetwork.com.

For more no-meat lasagna recipes, visit Veggiefocus.com