Lasagna, Vegetable, frozen, baked
Whole food · Meals, Entrees, and Side Dishes
Photo: Wikipedia
A comforting, layered pasta dish reimagined with hearty vegetables like spinach, zucchini, and carrots, baked until the edges are golden and the cheese is bubbling. It offers a satisfying, savory flavor profile with a soft, tender texture, providing a solid 6.87g of protein per 100g while remaining relatively light at just 139 kcal. This frozen, pre-baked version delivers the classic, rich taste of a homemade meal with the convenience of a quick reheat.
Calorie split: 20% protein · 41% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for the nostalgic, rich, and savory flavors that evoke a sense of home-cooked comfort, with the satisfying, gooey texture of melted cheese and tender pasta. It’s a versatile dish that can be enjoyed as a standalone meal or paired with a fresh salad, making it a beloved staple in many households.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the potential for high sodium content in frozen versions, which can be a concern for those monitoring their salt intake. Additionally, the pasta and cheese can cause blood-sugar spikes, so it’s best to pair it with a side of non-starchy vegetables or a protein source to balance the meal and manage portion sizes.
Key benefits
- Good source of plant-based protein (6.87g per 100g)
- Moderate calorie content (139 kcal per 100g)
- Contains dietary fiber (1.9g per 100g)
- Provides a convenient, balanced meal option
- Rich in vegetables for added vitamins and minerals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'lasagna' comes from the Greek 'lasanon,' meaning 'chamber pot,' which was later adopted by the Romans to refer to the cooking vessel used to bake the layered pasta dish.
Full nutrition (USDA data · scales with serving)
| Water | 71.2 g |
| Energy | 139 kcal |
| Energy | 580 kj |
| Protein | 6.9 g |
| Total lipid (fat) | 6.0 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 14.2 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 150 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 140 mg |
| Potassium, K | 170 mg |
| Sodium, Na | 445 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.19 mg |
| Selenium, Se | 14.1 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.81 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 14.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 12.3 mg |
| Vitamin B-12 | 0.59 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 68.0 ug |
| Retinol | 42.0 ug |
| Carotene, beta | 256 ug |
| Carotene, alpha | 90.0 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Vitamin A, IU | 647 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 101 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.13 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.11 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.40 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.60 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.02 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 14.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.25 g |
| Isoleucine | 0.29 g |
| Leucine | 0.52 g |
| Lysine | 0.29 g |
| Methionine | 0.12 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.29 g |
| Tyrosine | 0.24 g |
| Valine | 0.34 g |
| Arginine | 0.19 g |
| Histidine | 0.15 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.16 g |
| Proline | 0.66 g |
| Serine | 0.26 g |
| Hydroxyproline | 0.00 g |
FAQ
Is frozen vegetable lasagna healthy?
It can be a healthy option, offering a good balance of protein, fiber, and vegetables, but it's important to check the sodium content and portion sizes to maintain a balanced diet.
How do I reheat frozen vegetable lasagna?
For best results, bake it in the oven at 375°F (190°C) for 30-40 minutes, or until heated through and the cheese is bubbly, to preserve texture and flavor.
Can I add extra vegetables to frozen vegetable lasagna?
Yes, you can enhance the nutritional value by adding extra vegetables like spinach, bell peppers, or mushrooms before baking, which will also add more flavor and texture.
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 1.39 kcal/g · 20% calories from protein · 1.9 g fiber · 2.5 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: 2.62 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.