This vegetarian tofu lasagna with zucchini noodles is low-carb, packed with protein, and loaded with tons of flavor. It’s the perfect comforting meal to serve a crowd.
The cold weather has me craving cozy comfort foods like my vegetarian chili, healthy hamburger helper and of course, lasagna. I love my healthy lasagna, but when I’m wanting something that’s low-carb and protein-packed this tofu lasagna with zucchini noodles is where it’s at!
Zucchini lasagna can get a bit watery as it cooks, but pre-cooking and patting the zucchini noodles dry works wonders. The result? A flavorful lasagna with just the right amount of moisture.
And don’t forget the cheese! This lasagna is loaded with protein-packed cottage cheese, parmesan and mozzarella for that perfect cheesy, melty goodness.
I love making dishes like this because the leftovers are even better the next day. The flavors deepen overnight, and if you’re like me and enjoy cold pasta dishes, this lasagna is just as tasty straight from the fridge!
Why You’ll Love This Recipe
- Veggie-packed goodness – Who needs pasta when you’ve got thin, tender zucchini slices stepping in as noodles? This lasagna is fresh, light, and loaded with veggies.
- Protein powerhouse – Between the tofu, cottage cheese, and melty mozzarella, this lasagna is packed with 22 grams of protein per slice.
- Cheesy and comforting – Let’s be real: it’s all about that ooey-gooey, bubbly cheese on top. This lasagna is the perfect cozy comfort food with a healthy twist.
- Make once, enjoy all week – This recipe serves 6, so it’s great for leftovers. Make it ahead, and you’ve got a meal that tastes even better the next day. Perfect for meal prep or an easy weeknight dinner.
Ingredients Needed
- zucchini – these tender, thinly sliced strips take the place of traditional lasagna noodles, making this dish light, fresh, and veggie-packed.
- marinara sauce – want to know the secret to the best lasagna? It’s all in the sauce! Homemade is usually the best, but I typically end up going with a store-bought version to save time. Just make sure it’s a good jarred one — Rao’s Homemade marinara is my go-to for bold, delicious flavor.
- egg whites – helps bind the cottage cheese mixture together and keeps it light and fluffy.
- cottage cheese – adds a creamy, protein-packed layer to the lasagna.
- parmesan cheese – a sprinkle of this adds that salty, nutty flavor we all love in lasagna.
- tofu – crumbled and mixed with marinara sauce for a hearty, plant-based “meat” layer. Just make sure you’re using extra firm tofu.
- mozzarella cheese – because no lasagna is complete without melty mozzarella on top.
Find the full ingredient list with measurements in the recipe card below.
Substitutions
- Tofu: Not a fan of tofu? You can swap it for cooked ground turkey, chicken, or beef for a more traditional take.
- Cottage cheese: If you’re not into cottage cheese, ricotta is a great substitute. It’ll add a slightly richer flavor and creamier texture.
- Marinara sauce: Use your favorite jarred marinara, or make your own. If you’re avoiding tomatoes, a creamy pesto sauce could be a fun addition.
How to Make Tofu Lasagna
Follow these steps for a delicious lasagna with zucchini noodles, tofu marinara, and plenty of cheese. It’s easy to assemble and full of flavor! Here’s how to make it:
Step 1: Drain the tofu and press it to remove excess liquid. Use a tofu press or wrap the tofu in paper towels and a kitchen towel, then place a heavy object (like cookbooks) on top. Let it sit for 30 minutes or longer.
Step 2: Slice the zucchini into thin strips (about 1/8 inch) using a mandoline or knife.
Step 3: Boil zucchini slices for about 4 minutes. Drain and pat dry with a towel to remove as much liquid as possible.
Step 4: In a small bowl, combine cottage cheese, egg whites, sea salt, and ground pepper. Set aside.
Step 5: Crumble the pressed tofu into a bowl. Mix it with the marinara sauce and season as needed.
Step 6: Preheat your oven to 425°F. Spread a thin layer of tofu marinara sauce on the bottom of your greased casserole dish.
Step 7: Add a layer of zucchini noodles, then evenly spread a layer of the cottage cheese mixture on top.
Step 8: Sprinkle parmesan, repeat the layers, and finish with mozzarella and the remaining parmesan. Cover with foil and bake for 25 minutes. Remove foil and bake for another 20-25 minutes. Let cool for 5-10 minutes before slicing and serving. Enjoy!
Brittany’s Tips!
- Press the tofu – Don’t skip pressing the tofu. The more liquid you remove, the better the texture and flavor. If it’s too watery, your lasagna can end up soggy.
- Slice zucchini evenly – Use a mandoline slicer to get perfectly thin and even zucchini strips. This helps them cook evenly and keeps the layers looking neat.
- Dry/drain zucchini – After boiling your zucchini be sure to drain well and pat dry to remove as much excess liquid as possible, otherwise you could end up with soggy lasagna. No thank you!
- Taste and season the marinara – If your marinara sauce tastes a little flat, don’t hesitate to add more salt, pepper, or a pinch of garlic powder to amp up the flavor.
How to Serve
This tofu zucchini lasagna is satisfying on its own, but if you’re looking to build out the meal, here are a few ideas to round out your plate:
How to Store
In the refrigerator: Let the lasagna cool completely before storing. Cover the baking dish tightly with foil or transfer portions to an airtight container. Store in the fridge for up to 4-5 days.
In the freezer: Want to save some for later? This lasagna freezes beautifully! Wrap the entire dish tightly with plastic wrap and foil, or portion out slices into freezer-safe containers. Freeze for up to 3 months.
Reheating: For best results, reheat in the oven at 350°F until warmed through. If reheating from frozen, let the lasagna thaw in the fridge overnight before reheating. You can also microwave individual portions for a quick meal.
Frequently Asked Questions
This lasagna swaps traditional pasta noodles for zucchini slices, reducing carbs and adding extra veggies. Plus, the tofu and cottage cheese provide a lean, protein-packed twist without sacrificing flavor.
A mandoline slicer makes it easier to get evenly thin zucchini slices, but it’s not required. A sharp knife and steady hand work just fine — just aim for slices about 1/8 inch thick.
Make sure to press the tofu, boil and dry the zucchini slices, and drain any excess liquid from your marinara sauce. These steps will help keep your lasagna firm and not soggy.
More Tasty Tofu Recipes
Be sure to check out all of the tofu recipes as well as the full collection of vegetarian recipes on EBF!
If you enjoyed this recipe, please consider leaving a star rating and let me know how it went in the comments below.
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Drain tofu and press to extract as much liquid as possible. If you don’t own a tofu press, you can use the DIY method. Simply wrap the tofu in 1-2 paper towels, the wrap an absorbent kitchen towel around it. Place on a cutting board and top with another cutting board, a plate or another flat surface. Place a heavy object, like cookbooks or canned food on top. You want something heavy so it really presses into the tofu and removes the excess moisture. Let the tofu sit like this for 30 minutes or up to a few hours. The longer you let it sit, the more liquid you’ll remove!
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Spray a large casserole dish (I’ve used a 3 1/2 quart casserole dish as well as a 9X13 baking dish ) with non-stick spray.
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Chop off ends of the zucchini. Using a mandolin slicer, thinly slice lengthwise into 1/8 inch strips. If you don’t have a mandolin, simply slice them lengthwise and try to make sure they are similar in width. These strips will be your lasagna noodles.
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Boil a pot of water, large enough to fit all your zucchini slices. Once boiling, place zucchini slices in the water and cook for about 4 minutes. Pour zucchini slices and water into a strainer and let the zucchini cool while draining off as much liquid as possible. Carefully place zucchini strips on paper towel or an absorbent kitchen towel to soak up any access liquid. The zucchini noodles will be hot and fragile so do this step carefully, but don’t skip it!
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In a small bowl mix together the cottage cheese and egg whites. Add 1/2 teaspoon sea salt and 1/4 teaspoon ground pepper and mix well.
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In another bowl or pot, crumble pressed tofu and add marinara sauce. Mix together and give the marinara a taste to see how flavorful it is. If needed, you can add salt, pepper, garlic powder, onion powder or additional spices to give the marinara more flavor!
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At this point you’ll want to preheat your oven to 425°F.
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Start layering your ingredients: Spread a thin layer of the tofu marinara sauce (about 1/2 of your sauce) on the bottom of your greased baking dish, then add a layer of zucchini lasagna noodles to evenly cover the sauce. Next, evenly spread a layer of the cottage cheese mixture (half of your mixture) over the zucchini. Sprinkle on half of the parmesan cheese.
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Top with another layer of tofu marinara sauce, then zucchini noodles. Top with another layer of the cottage cheese mixture then mozzarella cheese and remaining parmesan cheese. Sprinkle top of lasagna with additional salt and pepper. Cover with aluminum foil and bake for 25 minutes. Remove foil and bake for 20-25 more minutes, a total of 45-50 minutes. Lasagna is done when bubbly and all the cheese has melted and started to brown a little.
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Remove from oven, let cool 5-10 minutes, cut and enjoy. Serve with fresh parmigiano reggiano cheese, if desired.
- Storage: Let the lasagna cool completely before storing. Refrigerate in an airtight container for 4-5 days or freeze for up to 3 months. Reheat in the oven at 350°F until warmed through, or microwave individual portions for a quick meal. Thaw frozen lasagna in the fridge overnight before reheating.
Serving: 1 piece | Calories: 285kcal | Carbohydrates: 13g | Protein: 22g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Cholesterol: 17mg | Sodium: 847mg | Potassium: 899mg | Fiber: 3g | Sugar: 5g
Nutrition information is automatically calculated, so should only be used as an approximation.
This post was originally published on January 16, 2019, updated on September 9, 2024 and republished on January 21, 2025.
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