Easy Mediterranean Diet Lasagna Recipe (Vegetarian) (2024)

This Mediterranean diet lasagna recipe is packed with flavor and nutrition. It is a healthy, homemade lasagna based on Mediterranean ingredients made with fresh vegetables, whole grain noodles, sun-dried tomatoes, artichoke hearts,and lots of high-protein cheese. It is a great way to enjoy a vegetarian meal that’s satisfying, nutritious and requires little prep time.

This easy Mediterranean Lasagna is even heart-healthy and dietitian-approved.

This easy Mediterranean Lasagna is even heart-healthy and dietitian-approved.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating that’s based on the traditional foods and eating habits of the people living in countries that border the Mediterranean Sea.

It’s characterized by an emphasis on whole, minimally processed foods such as fruits, vegetables, whole grains, nuts, and legumes, as well as healthy fats like olive oil and fatty fish. This diet has been linked to a reduced risk of heart disease, certain cancers, and cognitive decline.

In this vegetarian lasagna recipe, we’ve used lots of extra veggies like fresh zucchini, yellow squash, red bell pepper, and basil, along with healthy fats like extra-virgin olive oil. We’ve also included ricotta and cottage cheese, which are commonly used in Mediterranean-style lasagnas. The result is a delicious and healthy meal that’s perfect for any occasion.

So whether you’re looking to try something new or simply want to enjoy a delicious and hearty meal, this easy Mediterranean lasagnarecipe is the perfect choice!

Why You’ll Love This Mediterranean Diet Lasagna Recipe

• Comfort food perfect for the whole family.This easy veggie-packed lasagna is one of our family’s favorites for a reason! It is one of those delicious recipes that are filling andpacked with nutrients. This Mediterranean Diet lasagna recipe is loaded with veggies, but because it’s blended in with the cheese, no one can really tell!
• It’s loaded with veggies.I already mentioned this, but this veggie lasagna is full of different vegetables which can really help you reach your daily value of dietary fiber and veggie intake. And when you blend it, you can’t even tell that you are eating that many vegetables.
• It’s great for meal prep.Preparing this easy vegetable lasagna ahead of time is a perfect way to meal prep for those busy weeknights. It only takes 10-15 minutes to put together, and then just bake in the oven at dinnertime or save it to bake up later.
• Easy to customize.This recipe can be made in so many different ways. Feel free to switch or substitute any of the vegetables used in this recipe with whatever you have on hand. You can even add mushrooms, artichoke hearts, top kalamata olives, dried tomatoes, feta cheese, or whatever else your heart desires!

Ingredients to Make this Easy Mediterranean Lasagna Recipe

This Mediterranean diet lasagna recipe is easy to make, even though it feels like it requires a lot of ingredients. However, feel free to use any other vegetables you have on hand or omit some. Even though I do prefer to make my sauce at home, I will occasionally buy a high-quality store-bought marinara sauce to save time. To find the exact measurements of this recipe, make sure to scroll down to the recipe card.

Tomato Sauce Mix

Onion & garlic:try to use fresh onion and garlic to get the best flavors. However, you can use garlic powder and onion powder if you’re in a pinch!

Marinara Sauce:Even though I do prefer to make homemade tomato sauce, sometimes you just want to save time and still make a healthy meal. I like to useRao’s Homemade Marinara Tomato Saucebecause it is made with simple ingredients.

Seasonings:The seasonings used in this recipe include Italian seasoning, black pepper, salt and basil. You can also add in some red pepper flakes for some spice.

Vegetable & Cheese Mix

Vegetables:I like to use as many colorful vegetables as I can in this recipe. Here I used chopped carrots, zucchini, yellow squash, bell pepper, and spinach.

Ricotta Cheese:Use low-fat or whole-fat ricotta for flavor. The fat will also keep you feeling full for longer since this recipe will not be using a heavier sauce, like bechamel sauce (white sauce).

Cottage Cheese:adds lots of extra protein, texture, and moisture.

Seasoning & herbs:a little more fresh basil and Italian seasoning.

Rest of the ingredients

Whole wheat noodles:Cook these al dente; they’ll continue to soften as the lasagna bakes.

kalamata olives:really adds to the Mediterranean flavors we are looking for.

Artichoke hearts:I love adding these because they give the lasagna a delicious texture, but feel free to omit if you don’t like them!

Mozzarella cheese:This is a classic choice of cheese for a lasagna and I like to add it on top of the sauce as the last step. You can also add some Italian cheese here instead.

How to Make This Healthy Lasagna Vegetarian Recipe

To get started, preheat your oven to 375˚F.

1. Cook noodles.Boil lasagna noodles in salted water and cook according to package directions.

2. Make your tomato sauce mix. In a large saucepan, heat up olive oil on medium-low heat, add your onion and garlic and cook until fragrant. Then add the marinara sauce, Italian seasoning, black pepper, salt, and basil; bring to a simmer, then cover and cook 10 minutes.

3. Cook vegetables.In another pan, heat a tablespoon of olive oil and add in all of your chopped vegetables. Cook until they soften.

4.Make the cheese filling.In a blender, combine the cooked vegetables, ricotta cheese, cottage cheese and seasonings and blend until the vegetables are combined with the cheese. Do not over-process.

5. Assemble– Spread 1/2 cup of the tomato sauce on the bottom of a 9×13-inch casserole dish. Add 3 noodles, followed by 1/3 of the tomato sauce, 1/3 of the vegetable and cheese mixture, and a cup of mozzarella cheese. Repeat, then for the top layer, add 3 noodles, 1/3 of the tomato sauce, artichoke hearts, kalamata olives, and the remaining cup of cheese (mozzarella).

6. Bake– Cover the prepared baking dish with foil and bake at 375˚F for 45 minutes, then remove the foil and broil for 3 to 5 minutes, or until the cheese is golden brown.

7. Rest– Let the lasagna rest for about 30 minutes before cutting and serving.

Tips for making the best vegetarian lasagna

1. Begin by precooking the lasagne sheets until it is al dente.This is crucial to prevent undercooked pasta and an overcooked dish if it has to go back in the oven.

2. Make sure to layer the ingredients evenly for a well-balanced and tasty lasagna.

3. Allow the lasagna to rest for 15-30 minutes.Giving this Mediterranean diet lasagna recipe enough time to rest helps the sauce to cool, absorb excess moisture, and the cheese to firm up, making it easier to slice and serve.

4. Don’t let the top portion of the cheese get stuck to the foil.Poke 8-10 toothpicks evenly around the top of the lasagna, pushing them in halfway to keep the foil from touching the cheese. Just be sure to count and remove every toothpick prior to serving. Or you can lightly spread some olive oil on the foil paper which helps the foil not stick to the cheese.

How to store leftover lasagna

To store leftover lasagna, allow it to cool down to room temperature, then cover it with plastic wrap or aluminum foil and place it in the refrigerator. It can be stored in the refrigerator for up to 3-4 days.

If you have a large amount of leftover lasagna, you can portion it out and store it in airtight containers in the freezer. It will stay good for up to 2-3 months in the freezer. When reheating frozen lasagna, allow it to thaw in the refrigerator overnight before reheating it in the oven or microwave.

To reheat leftover lasagna, preheat your oven to 350°F (175°C). Remove the plastic wrap or aluminum foil, and cover the dish with foil. Bake for 20-30 minutes, or until heated through. You can also reheat individual servings in the microwave on a microwave-safe plate for 1-2 minutes, or until heated through.

Common Questions

What does “al dente” mean?

“Al dente” is a term used to describe pasta that is cooked to be firm to the bite.

Can you eat lasagna on the Mediterranean diet?

Yes, you can eat lasagna on the Mediterranean diet, but it’s important to keep in mind that Mediterranean diet recipes are focused on consuming primarily whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil.Classic lasagna recipes include high amounts of refined carbohydrates and saturated fats from cheese, meat, and white sauce. However, you can modify the recipe to make it more Mediterranean-friendly by using whole-grain noodles, adding more vegetables, and reducing how much cheese you add in.

Can I add ground beef to this recipe?

What is Mediterranean lasagna made of?

Mediterranean-style lasagna typically incorporates ingredients commonly found in the Mediterranean diet, such as:
Whole-grain lasagna noodles or vegetables like zucchini used in place of traditional noodles.
Tomato sauce made with fresh tomatoes, olive oil, and herbs like basil, oregano, or thyme.
Vegetables such as spinach, carrots, squash, and bell peppers, whichare rich in vitamins and antioxidants.
Low-fat or part-skim cheese like ricotta, feta or cottage cheese.

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