Homemade vegetable lasagna can be a delicious and healthy meal option. However, many people wonder just how many calories are packed into a hearty slice of veggie lasagna. The calorie content of lasagna depends on the specific ingredients used in the recipe. By selecting low-calorie, nutrient-dense ingredients, it’s possible to prepare veggie lasagna that is satisfying but not too high in calories.
Calories in Lasagna Noodles
Lasagna noodles are one of the main components of the dish. Traditional lasagna noodles are made from refined wheat flour. A 2 ounce (56g) serving of dry lasagna noodles contains approximately:
- Calories: 200
- Carbohydrates: 43g
- Protein: 7g
- Fat: 1g
Once cooked, a 2 ounce serving of lasagna noodles provides about 160 calories.
There are lower calorie alternatives to traditional white lasagna noodles. Options include:
- Whole wheat lasagna noodles – Approximately 140 calories per 2 oz dry
- Zucchini noodles – About 20 calories per 2 oz
- Eggplant or thinly sliced sweet potatoes – Approximately 25 calories per 2 oz
- Spaghetti squash – Around 40 calories per 2 oz of cooked strands
Choosing one of these lower calorie lasagna noodle substitutes can reduce the calorie count compared to using regular noodles.
Calories in Lasagna Sauce
The sauce is what gives lasagna its rich, indulgent taste. Making lasagna sauce from scratch allows control over the ingredients. Here are some options for lower calorie lasagna sauces:
Tomato-Based Lasagna Sauce
A tomato-based lasagna sauce starts with tomatoes. Two cups of canned diced tomatoes contains about:
- Calories: 100
- Carbohydrates: 21g
- Sugar: 12g
To make a lasagna sauce, the tomatoes can be cooked with onion, garlic, spices and herbs. Minimal amounts of oil or butter are needed when sautéing the aromatics. This creates a flavorful sauce with about 150 calories per cup.
Creamy Dairy-Free Lasagna Sauce
To keep calories low, traditional cream- or cheese-based sauces can be avoided. An alternative is a sauce made from pureed vegetables. Options include cauliflower, butternut squash, carrots, or zucchini. For a creamy texture, the puree can be combined with plant-based milk and a small amount of flour or cornstarch. Spices add depth of flavor. This type of vegetable-based sauce contains about 50 calories per 1/2 cup serving.
Pesto Lasagna Sauce
Nutrient-rich pesto makes an excellent low-calorie lasagna sauce. Basil pesto is typically made with pine nuts, olive oil, parmesan cheese, garlic, basil, and salt. A 1/4 cup serving of traditional pesto contains about:
- Calories: 137
- Fat: 14g
By modifying the ingredients, the calorie content can be reduced. Substituting cashews or hemp seeds for the pine nuts cuts calories. Eliminating the cheese and using less oil results in a lower fat pesto with around 60 calories per 1/4 cup. Spreading a thin layer over lasagna noodles prevents excessive calories.
Calories in Lasagna Vegetables
In addition to the noodles and sauce, lasagna layers often contain ricotta or cottage cheese and cooked vegetables.
Some calorie counts for common lasagna vegetables are:
- 1/2 cup cooked spinach – 20 calories
- 1/2 cup roasted eggplant – 35 calories
- 1/2 cup zucchini – 18 calories
- 1/2 cup mushrooms – 22 calories
Choosing a variety of low-calorie vegetables keeps this component of veggie lasagna relatively low in calories. Resist overloading the lasagna with starchy vegetables like corn, peas or potatoes as these raise the calorie count.
Calories in Cheese
Cheese adds flavor, texture and calories to lasagna. Here’s how the calorie content of various cheeses compares in a 1 ounce serving:
| Cheese | Calories |
|---|---|
| Parmesan | 111 |
| Low-fat cottage cheese | 46 |
| Part-skim ricotta | 102 |
| Feta | 75 |
Choosing lower fat cottage or ricotta cheese and using parmesan sparingly keeps cheese calories under control. Aim for no more than 1/4 cup of cheese per lasagna serving.
Putting It All Together
When all the elements come together, here is an approximate calorie count per serving for homemade veggie lasagna:
| Ingredient | Calories (for 1/6 of 9×13 pan) |
|---|---|
| Whole wheat lasagna noodles | 105 |
| Tomato-based sauce | 80 |
| Roasted vegetables | 65 |
| Part-skim ricotta | 50 |
| Parmesan | 25 |
| Total Calories Per Serving | 325 |
This provides a general estimate of around 325 calories per serving of homemade veggie lasagna. However, the exact amount may vary depending on the specific ingredients and portion sizes used. Ways to reduce calories include:
- Cut back on higher calorie ingredients like cheese and noodles
- Load up on low-calorie vegetables
- Use smaller portions of calorie-dense sauce
- Avoid heavy cream, butter, or oil
With mindful ingredient choices and moderate portions, homemade veggie lasagna can be a reasonably healthy meal option when part of a balanced diet.
Nutritional Benefits of Vegetable Lasagna
In addition to being reasonably low in calories, homemade veggie lasagna provides important vitamins, minerals, and antioxidants. Some of the key nutrients found in lasagna vegetables include:
- Tomatoes – Vitamin C, lycopene, potassium
- Spinach – Vitamin A, folate, magnesium
- Mushrooms – B vitamins like riboflavin and niacin
- Zucchini – Vitamin C, manganese, vitamin A
- Eggplant – Anthocyanins, nasunin
The whole wheat noodles provide more fiber, vitamins, and minerals than traditional white noodles. Overall, homemade veggie lasagna made with healthy ingredients offers a balanced nutritious meal.
Low-Calorie Lasagna Tips
Here are some additional tips for lightening up homemade veggie lasagna:
- Choose tomatoes canned in juice rather than oil
- Reduce or eliminate added oil, butter, and cream
- Opt for low-fat dairy like part-skim ricotta and cottage cheese
- Use plenty of non-starchy vegetables like spinach, mushrooms and zucchini
- Flavor with fresh or dried herbs and spices instead of salt
- Add lean protein like chickpeas, lentils or tofu
- Select whole grain noodles, zucchini noodles or other veggie noodles
- Use just a sprinkle of Parmesan rather than piles of cheese
- Portion out individual servings rather than cutting lasagna into giant slabs
With some simple substitutions and food prep strategies, homemade veggie lasagna can be lightened up considerably without sacrificing flavor.
Conclusion
Homemade vegetable lasagna prepared with healthy low-calorie ingredients contains approximately 300-350 calories per serving. This provides a reasonable calorie meal that can be part of a healthy diet. By selecting nutritious noodles, vegetables, and sauces over refined flour, cheese, and fatty ingredients, lasagna can provide not only calories but valuable nutrition. With some modifications to traditional recipes, veggie lasagna can be a delicious dish that fits into a balanced diet and active lifestyle. Use the nutrition information and tips in this article to enjoy flavorful veggie lasagna without overload on calories or carbs. Lasagna made with fresh vegetables, tomatoes, and whole grains gives a dose of antioxidants, vitamins, and fiber along with its comfort food appeal.