This plant-based recipe for High Protein Spinach Tofu Vegan Lasagna layers pasta with oil-free marinara, noodles, and spinach tofu ricotta. This healthy take on a classic Italian dish is whole foods and oil-free. The perfect meal for a comforting, weeknight dinner. Also, it’s a freezer-friendly recipe that works great for dinner parties.
Tofu Spinach Ricotta: A High-Protein, Dairy-Free Vegan Alternative
For this lasagna recipe, extra-firm high protein tofu is pureed with spinach to make a healthy, plant-based, oil-free cheesy filling. The tofu serves as a blank canvas for the simple flavors of frozen spinach, nutritional yeast, and a dash of nutmeg. Plus, the tofu has a lot of body to give the cheezy filling a creamy texture.
For more Dairy-Free Alternatives, check out my post: Chef’s Guide for Plant-Based Dairy-Free Cooking
How to Make Whole Foods, Plant-Based Vegan Spinach Lasagna
The word lasagne comes from the Italian word for “layers”. Therefore, a traditional lasagna is just that: layers. The layers in a traditional recipe are comprised of flat lasagna noodles, marinara tomato sauce, a meat or veggie filling, and a ricotta cheese mixture. Given this basic premise of layering noodles, sauce, filling, and cheese, it’s quite easy to make a whole foods, plant-based vegan lasagna.
- Noodles — Flat, lasagna noodles are already vegan and plant-based. If you want a whole foods version, look for whole wheat, brown rice, or a whole grain lasagna noodle. I prefer using white no boil noodles because they’re easy to find and easy to use. However, use whatever noodle you like. Just be sure to check if you need to boil the noodles before using.
- Marinara Sauce — Again, marinara sauce is already vegan and plant-based. You can make your own oil-free sauce if you like, using my recipe for Oil-Free Marinara. Or, check for oil-free/fat-free sauces at your local grocer. I love using the Whole Foods’ 360 storebrand of Fat Free Marinara.
- Veggie Filling — This optional filling is where you can let your plant-based imagination soar. Sauteed mushrooms and onions, spicy eggplant, or sauteed bell peppers all make delicious additions. While traditional recipes might have ground meat, you can add extra protein with vegan alternatives like lentils, crumbled tempeh, plant-based “meat”, soy crumbles, or shredded jackfruit. For this recipe, spinach is whipped into the tofu ricotta to create a “cheezy” green vegetable layer.
- Ricotta Cheese — Instead of traditional dairy ricotta, make a plant-based version. The recipe here uses a tofu spinach ricotta. However, you can also make a 5-Minute Vegan Macadamia Nut Ricotta “Geez!” or any other version of vegan ricotta that you like.
- Cheesy Topping — Most lasagna is topped with an extra layer of cheese, like Mozzarella or an Italian blend. You have a few options for this layer. First, you can just skip it (especially if you’re not that big into cheese). Second, you can sprinkle with 5-Minute Vegan Cashew “Parm”. Or, third, you can buy a store-bought vegan mozzarella that you like. However, know that these store-bought vegan cheeses are highly-processed and often contain added oil and salt.
What to Serve with High Protein Spinach Tofu Vegan Lasagna
This dish goes great with: Kale Avocado Salad, Caesar Salad, Lacinato Kale Waldorf Salad, and Balsamic Roasted Brussels Sprouts.
Top with 5-Minute Vegan Cashew “Parm” and enjoy Vegan Tofu Lemon Curd with Berries or Vegan Pecan Shortbread Cookies for dessert.
If you like this recipe, you’ll also enjoy: Spicy Vegan Eggplant Lasagna, Pasta with Oil-Free Garlic Tomato Sauce, Spicy Calabrian Style Whole Wheat Plant-Based Pasta Shells, Pasta “alla Norma”, and Ultimate Southwest Sweet Potato Vegan Lasagna
More of Chef Katie’s Plant-Based Cooking Tips
Oil-Free Mission: I’m on a mission to get rid of empty calories, and oil is the most calorie-dense food. For this recipe, roasted cashews and macadamia nuts add rich, nutty flavor, while also bringing healthy fiber and key nutrients. You can substitute with other roasted nuts and seeds (Brazil nuts, almonds, sunflower seeds are my favorites).
Freezer-Friendly: This lasagna is incredibly freezer-friendly. I always make a full (or even double) recipe, even if I’m just cooking for myself. Later, I pull out a slice (or two) the night before and thaw out in the fridge. Then, a satisfying, delicious plant-based dinner is waiting for me at the end of a long day.
High Protein Spinach Tofu Vegan Lasagna
- Servings: 6
- Ready In: 75minutes
- Yield: one 9 x 9 tray
High Protein Spinach Tofu Vegan Lasagna
Ingredients
For the Spinach Tofu Ricotta:
- 2 cups 16 ounces frozen chopped spinach, thawed and drained
- 1 16-ounce package extra firm tofu
- 1/4 cup nutritional yeast
- 1 tablespoon lemon juice
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
For the Lasagna:
- 15 sheets no-boil lasagna pasta noodles about 12 ounces
- 40 ounces 5 cups fat-free Marinara like the Whole Foods’ 365 brand
- Cashew Parm optional, to garnish after baking
Instructions
- Preheat your oven to 350F.
To Make the Spinach Tofu Ricotta:
- First, thoroughly remove as much water as you can from your frozen spinach. You can drain it overnight in a mesh colander in the fridge (keep a bowl under to catch the liquid), or thoroughly squeeze it in a dry paper towel until no more liquid can come out.
- Combine the drained/squeezed spinach with the tofu, nutritional yeast, lemon juice, nutmeg, salt, and pepper in a food processor. Puree until creamy, scraping down the sides of bowl as needed.
To Assemble the lasagna:
- Use a 9×9 glass baking dish. Or, line a 9×9 metal baking pan with parchment paper.
- Pour 1/4 cup of the marinara sauce in the bottom of your baking dish, enough to cover the bottom. Add a layer of 3 no-boil lasagna noodles.
- Spread about 1/3 of the tofu ricotta mixture over the the noodles. Spoon 1/4 cup of marinara sauce over the tofu ricotta. Add a layer of 3 no-boil lasagna noodles. Pour 1 cup of the marinara over the noodles, spreading evenly.
- Repeat this layering: Spread about 1/3 of the tofu ricotta mixture over the the noodles. Spoon 1/4 cup of marinara sauce over the tofu ricotta. Add a layer of 3 no-boil lasagna noodles. Pour 1 cup of the marinara over the noodles, spreading evenly.
- Repeat this layering one more time: tofu ricotta, noodles, sauce…finishing with extra sauce on top.
- If you have leftover sauce, that’s okay — try to pour it into the corners of your baking dish, but try not to overflow. Some baking dishes have more rounded corners and don’t hold quite as much sauce.
- Cover the lasagna loosely with foil. Bake for 60 minutes.
- Remove the cover and check the doneness of the noodles — a sharp knife should easily slide in and out.
- Let cool 10 minutes before slicing.
- Slice into squares and sprinkle with Cashew Parm, if desired.
- Enjoy!Cashew Parm, optional, to garnish after baking
Nutrition Facts
Nutrition Facts per serving (1/6 recipe). Cashew Parm not included in nutrition facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 408 | |
| % Daily Value * | |
| Total Fat 8 g | 12 % |
| Saturated Fat 1 g | 7 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 919 mg | 38 % |
| Potassium 907 mg | 26 % |
| Total Carbohydrate 60 g | 20 % |
| Dietary Fiber 10 g | 39 % |
| Sugars 9 g | |
| Protein 26 g | 52 % |
| Vitamin A | 591 % |
| Vitamin C | 9 % |
| Calcium | 74 % |
| Iron | 10 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- DeLallo Whole Wheat Lasagna Noodles
- 365 by Whole Foods Market, Organic Fat Free Marinara Pasta Sauce
- Bragg Premium Nutritional Yeast Seasoning
- Organic Crushed Red Pepper
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