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4.9 from 27 votes

Tofu Lasagna with Zucchini Noodles

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.

Prep Time
25 mins
Cook Time
25 mins
Total Time
1 hr 10 mins
Servings: 6
Calories: 285 kcal
Course: Lunch
Cuisine: Italian

Ingredients

  • 3 small or 2 large zucchini
  • 24 oz jar store-bought or homemade marinara sauce I love Rao's Homemade
  • ¼ cup egg whites
  • 1 cup low-fat cottage cheese
  • ½ teaspoon sea salt plus more to taste
  • ¼ teaspoon ground pepper plus more to taste
  • ¼ cup freshly shredded parmigiano reggiano
  • 1 oz package extra firm tofu
  • 1 cup part-skim mozzarella cheese, shredded

Instructions

    Cup of Yum
  1. 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!
  2. 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.
  3. 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.
  4. 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!
  5. 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.
  6. 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!
  7. At this point you'll want to preheat your oven to 425°F.
  8. 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.
  9. 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.
  10. Remove from oven, let cool 5-10 minutes, cut and enjoy. Serve with fresh parmigiano reggiano cheese, if desired.

Notes

  • 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.

Nutrition Information

Serving 1 piece Calories 285kcal (14%) Carbohydrates 13g (4%) Protein 22g (44%) Fat 16g (25%) Saturated Fat 5g (25%) Polyunsaturated Fat 3g Monounsaturated Fat 2g Cholesterol 17mg (6%) Sodium 847mg (35%) Potassium 899mg (26%) Fiber 3g (12%) Sugar 5g (10%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 285

% Daily Value*

Serving 1 piece
Calories 285kcal 14%
Carbohydrates 13g 4%
Protein 22g 44%
Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 3g 18%
Monounsaturated Fat 2g 10%
Cholesterol 17mg 6%
Sodium 847mg 35%
Potassium 899mg 19%
Fiber 3g 12%
Sugar 5g 10%

* Percent Daily Values are based on a 2,000 calorie diet.