Low Fat Lasagna Soup

Why You’ll Love This Soup

Weight Watchers-friendly doesn’t mean sacrificing flavor. This lasagna soup delivers all the comfort of classic lasagna—with lean protein, vegetables, and a tomato-forward base—while keeping calories and fat in check. Inspired by popular WW recipes using lean turkey, fat-free ricotta, and whole wheat noodles, this hearty soup is ideal for busy weeknights, flexible meal plans, and guilt-free comfort.

Ingredients (Serves 6)

For the Soup:

• 1 lb (450g) ground turkey breast or lean ground turkey sausage

• 1 medium yellow onion, diced

• 3 cloves garlic, minced

• Cooking spray or 1 tsp olive oil (optional)

• 1 tsp Italian seasoning (oregano, basil, rosemary)

• ¼–½ tsp crushed red pepper flakes (optional)

• Salt and freshly ground pepper, to taste

• 1 (28 oz) can crushed tomatoes (no salt added)

• 4 cups low-sodium chicken or vegetable broth

• 1 (15 oz) can tomato sauce (no sugar added)

• 8 oz whole wheat or whole-grain lasagna noodles, broken into 2-inch pieces

• 2 cups fresh spinach or baby kale (optional, for added fiber)

For the Cheese Finish (optional WW-friendly swirl):

• ½ cup fat-free ricotta cheese

• ½ cup part-skim mozzarella or fat-free shredded mozzarella

• 2 tbsp grated Parmesan or low-fat parmesan

• Fresh parsley or basil, for garnish

Step-by-Step Instructions

Browning & Flavor Building

Spray a large soup pot with cooking spray or use 1 tsp olive oil. Over medium heat, add the ground turkey, breaking it into crumbles. Cook until no longer pink. Stir in onion and cook until soft (~3-4 minutes). Add garlic, Italian seasoning, red pepper flakes, salt, and pepper; cook another 30 seconds until fragrant.

Simmering the Base

Add crushed tomatoes, tomato sauce, and broth. Bring the mixture to a gentle boil, then reduce heat to a simmer.

Noodles & Veggie Boost

Stir in lasagna noodles, simmer until al dente (8–10 minutes), stirring occasionally to prevent sticking. If using, add spinach or kale near the end and stir until wilted.

Optional Cheese Elegance

Off the heat, spoon a swirl of half-fat ricotta into each bowl. Top with shredded mozzarella and a sprinkle of Parmesan before serving. Garnish with parsley or basil.

Weight Watchers-Friendly Notes

• This lean turkey–based soup aligns with WW points: lean protein, whole grains, and limited added fats.

• A WW recipe using hearts-of-palm “noodles” and fat-free ricotta scored just 4–5 SmartPoints per serving.

• A similar turkey lasagna soup recipe reports only 262 calories and 6g fat per 2-cup serving.

• Lean swaps like this make cozy Italian flavors accessible without derailing healthy goals.

Tips and Variations

• Vegetarian Swap: Use plant-based crumbles or extra legumes (white beans/lentils). Swap broth to vegetable and omit meat.

• Low-Carb Twist: Replace whole wheat noodles with zucchini ribbons.

• Extra Fiber: Add diced zucchini, bell peppers, or mushrooms.

• Spicy Upgrade: Increase red pepper flakes or add crushed chili for more heat.

• Make Ahead & Freezer-Friendly: Store soup (without noodles and cheese) up to 3 days in the fridge or freeze up to 2 months. Add fresh noodles and cheese when reheating for best texture.

Frequently Asked Questions

Can I use brown rice or gluten-free noodles?
Yes! They work well—just monitor cooking time to avoid overcooking.

How can I get more protein with minimal points?
Use extra lean turkey and skip cheeses, or add protein-rich white beans or lentils.

Will the soup thicken too much?
It can. Add extra broth or water when reheating as noodles soak up liquid.

Kid-friendly?
Absolutely. Mild seasoning and cheesy finish make it appealing to picky eaters.

Nutrition Estimate (Per Serving ~1.5 cups without cheese)

• Calories: ~260–300 kcal

• Protein: ~20–25g

• Fat: ~3–5g

• Carbs: ~30–35g (fiber from whole grain noodles and veggies)

• Sodium: Moderate (opt for low-sodium broth & sauce for control)

Why This Recipe Works

It captures the heartiness of lasagna—with lean protein, vegetables, and cozy flavor—all in under an hour and one pot. By using swaps like lean turkey, whole grain noodles, and lighter cheeses, this soup delivers warm, satisfying comfort with fewer calories—perfect for Weight Watchers and health-focused eaters.

Side Dish Ideas

Pair with a crisp green salad, garlic toast made with whole grain bread, or simply enjoy it solo as a low-guilt weeknight favorite.

Wrap-Up

Low Fat Lasagna Soup (Weight Watchers-Friendly) is a smart, delicious, and comforting dinner solution. It’s flavorful, versatile, and reproducible—perfect for rotation on healthy nights in. Keep this recipe pinned for easy access to wellness-cooknight wins!