If you’re looking to add some serious muscle mass, incorporating high-protein, high-calorie meals into your diet is essential. This lasagna recipe is perfect for bulking, providing a hearty meal loaded with 60g of protein and 1090 calories per serving to fuel your gains. This blog post will further dive into some important tips to help you make yourself a delicious meal while avoiding mistakes.
High Protein Lasagna Recipe:
But before those tips, let’s first understand how to cook the lasagna and for it, we will need these ingredients. Feel free to alter them based on your caloric/protein requirements and taste preferences.
Ingredients
Lasagna Layers
- 12 lasagna noodles: 300 calories, 12g protein
- 2 cups shredded mozzarella cheese: 680 calories, 48g protein
Meat Sauce
- 500g ground beef (85% lean): 1,000 calories, 130g protein
- Based on 250 calories and 32.5g protein per 100g
- 1 tablespoon olive oil: 120 calories, 0g protein
- 1 medium onion, chopped: 50 calories, 1g protein
- 3 cloves garlic, minced: 15 calories, 1g protein
- 1 can (28 oz) crushed tomatoes: 160 calories, 6g protein
- 2 tablespoons tomato paste: 30 calories, 1g protein
- 1 teaspoon dried oregano: negligible calories and protein
- 1 teaspoon dried basil: negligible calories and protein
- Salt and pepper to taste
Cheese Mixture
- 1 cup ricotta cheese: 320 calories, 28g protein
- 1/2 cup grated Parmesan cheese: 220 calories, 20g protein
- 1 large egg: 70 calories, 6g protein
Instructions
Preparation Time
- Preparation Time: 30 minutes
- Cooking Time: 1 hour
- Total Time: 1 hour 30 minutes
Servings
- Servings: 6 large servings
Directions
- Cook the Lasagna Noodles:
- Boil the lasagna noodles according to the package instructions. Drain and set aside.
- Prepare the Meat Sauce:
- Heat olive oil in a large skillet over medium heat.
- Add chopped onion and minced garlic; sauté until the onion is translucent.
- Add ground beef to the skillet, cooking until browned.
- Stir in crushed tomatoes, tomato paste, oregano, basil, salt, and pepper. Simmer for 15 minutes.
- Prepare the Cheese Mixture:
- In a bowl, combine ricotta cheese, grated Parmesan cheese, and the egg. Mix well.
- Assemble the Lasagna:
- Preheat your oven to 375°F (190°C).
- Spread a thin layer of meat sauce on the bottom of a 9×13-inch baking dish.
- Place a layer of cooked lasagna noodles over the sauce.
- Spread half of the ricotta mixture over the noodles, followed by a layer of meat sauce and a sprinkle of mozzarella.
- Repeat layers, finishing with a layer of noodles, meat sauce, and the remaining mozzarella cheese.
- Bake:
- Cover the baking dish with aluminum foil and bake for 25 minutes.
- Remove the foil and bake for an additional 15 minutes, or until the cheese is golden and bubbly.
- Rest and Serve:
- Allow the lasagna to rest for 10 minutes before slicing and serving.
Nutritional Information (Per Serving)
- Calories: 1,090
- Protein: 60g
You might also like to explore this High Protein Pizza Recipe boasting 96g of protein and 1,334 calories.
Cooking Tips For High-Protein Lasagna:
Below are a few tips to help you make your lasagna tastier while avoiding mistakes.
Tips for Cooking a Perfect High-Protein Lasagna
- Use Fresh Herbs: For more flavor, consider adding fresh herbs like basil and oregano.
- Cheese Perfection: Use high-quality mozzarella for better melt and flavor.
- Rest Time: Let the lasagna rest before cutting to allow it to set.
- Prevent Stickiness: Add a bit of olive oil to the boiling water to prevent noodles from sticking.
- Balance the Sauce: Ensure the meat sauce is thick enough to provide structure but not too dry.
Tips for Boosting Calorie Content
- Add More Cheese: Increase cheese layers or add cheese between meat sauce layers.
- Include Sausage: Mix ground sausage with beef for added flavor and calories.
- Use Full-Fat Dairy: Opt for full-fat versions of cheese and ricotta.
Best Time to Eat
- Post-Workout Meal: Enjoy lasagna as a hearty post-workout meal to replenish energy and support muscle recovery.
- Dinner: Ideal for dinner, providing sustained energy throughout the night.
Making It More Appetizing
- Fresh Basil: Garnish with fresh basil leaves before serving for added aroma.
- Red Pepper Flakes: Add a sprinkle of red pepper flakes for a spicy kick.
- Pair with a Salad: Serve with a side salad to balance the meal with fresh greens.
This high-protein lasagna recipe is perfect for those looking to bulk up while enjoying a delicious, satisfying meal. Adjust the recipe to suit your taste and nutritional needs for the ultimate bulking experience.