Lasagna, meatless, with vegetables
Common food
Photo: Wikipedia
This is a hearty, layered Italian-style casserole where tender pasta sheets are stacked with a rich, savory tomato sauce, creamy béchamel, and a generous medley of vegetables like zucchini, spinach, and bell peppers. Each bite offers a satisfying contrast between the soft, yielding pasta and the slightly firm, sweet-tasting vegetables, all bound by a luscious, cheesy sauce. With a balanced macronutrient profile, it provides a good source of protein and carbohydrates for sustained energy.
Calorie split: 24% protein · 31% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, layered texture and the way the flavors meld together into a rich, savory harmony. It's a versatile crowd-pleaser that feels both indulgent and wholesome, often serving as a centerpiece for family gatherings and celebrations.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially from canned tomatoes, cheese, and added salt, which may be a concern for those monitoring blood pressure. The pasta and cheese layers can also cause a moderate blood-sugar spike for some; pairing a smaller portion with a leafy green salad can help blunt this effect.
Key benefits
- Provides a balanced mix of protein, carbs, and fats in one dish
- Excellent source of dietary fiber from vegetables and whole grains
- Rich in vitamins A and C from the tomato and vegetable filling
- Contains calcium from the cheese layers for bone health
- Offers plant-based protein from legumes or tofu if included
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'lasagna' originally referred to the pot in which the dish was cooked, not the pasta itself, which was called 'lasagne' (plural).
Full nutrition (USDA data · scales with serving)
| Water | 62.8 g |
| Energy | 188 kcal |
| Protein | 11.2 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 14.5 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 268 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 227 mg |
| Potassium, K | 206 mg |
| Sodium, Na | 384 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 18.6 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.23 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 30.0 ug |
| Folic acid | 14.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 15.9 mg |
| Vitamin B-12 | 0.35 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 102 ug |
| Retinol | 84.0 ug |
| Carotene, beta | 215 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3053 ug |
| Lutein + zeaxanthin | 343 ug |
| Vitamin E (alpha-tocopherol) | 0.97 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 20.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 g |
| SFA 4:0 | 0.16 g |
| SFA 6:0 | 0.13 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.21 g |
| SFA 12:0 | 0.24 g |
| SFA 14:0 | 0.77 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.83 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.14 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.73 g |
| PUFA 18:2 | 0.66 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 34.0 mg |
Amino acid profile (per 100g)
Estimated from Babyfood, dinner, beef lasagna, toddler — USDA does not publish this profile for Lasagna.
| Tryptophan | 0.05 g |
| Threonine | 0.16 g |
| Isoleucine | 0.21 g |
| Leucine | 0.32 g |
| Lysine | 0.30 g |
| Methionine | 0.08 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.13 g |
| Valine | 0.23 g |
| Arginine | 0.25 g |
| Histidine | 0.10 g |
| Alanine | 0.27 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 0.89 g |
| Glycine | 0.28 g |
| Proline | 0.33 g |
| Serine | 0.12 g |
FAQ
Can I make this ahead of time?
Yes, lasagna is ideal for assembling a day in advance. Refrigerate it unbaked, then bake it when ready, adding 10-15 minutes to the cooking time.
How do I prevent it from being watery?
Sauté vegetables like zucchini and spinach beforehand to release excess moisture. Also, let the assembled lasagna rest for 15-20 minutes after baking before slicing.
What's the best way to store leftovers?
Cover tightly and refrigerate for up to 4 days. For longer storage, freeze individual portions in airtight containers for up to 3 months.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.88 kcal/g · 24% calories from protein · 1.2 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.