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This high protein lasagna soup is totally plant-based and loaded with hearty, satisfying ingredients.
Made with fresh vegetables, lasagna noodles, and some pantry staple proteins this lasagna soup is a creamy and comforting dish for lunch or dinner.
We absolutory LOVE lasagna soup! It’s hearty, simple to make, and easier than preparing a full layered lasagna. This vegan and dairy free lasagna soup is made with good-for-you ingredients and is like a hug in a bowl.
This is one plant-based comfort food that is great for meal prepping for the week. Serve with a side salad and a slice of crusty sourdough garlic bread for a full meal.
This High Protein Lasagna Soup Recipe Is:
- Creamy
- Hearty
- Bright
- Loaded with Flavor
- Versatile
- Made with plant-based proteins
- Vegan, gluten free, dairy free, vegetarian
Soup with Pantry Staple Ingredients
This vegan and gluten free protein lasagna soup recipe is a fantastic pantry-staple meal! It uses almost all ingredients you would have in your dry pantry or cupboards. You probably already have a lot of these ingredients on hand already. Keeping a well-stocked pantry makes it easy to come up with delicious meals using a few staples you can rotate.
I made a list of my Top 125 Plant-Based Pantry Staples that always keep on hand. And you can check out all my favorite pantry staple recipes. By stocking up on whole ingredients you can cook delicious recipes without a trip to the store!
What’s In This Vegan High Protein Lasagna Soup Recipe?
See the recipe card below for full ingredient amounts and recipe instructions!
- Olive Oil
- Garlic
- Onions
- Diced Tomatoes: I only use no salt added diced tomatoes, these boxed tomatoes are really great to stock up on.
- Carrots
- Italian Seasoning Blend: usually has thyme, basil, rosemary, parsley, etc. I love this bright and flavorful Italian season mix which brings this amazing dish to life.
- Vegetable stock
- TVP (Textured Vegetable Protein):I love stocking mypantry with TVP! TVP is made from soy protein and has the exact same texture as ground beef… making it really versatile touse in place of real meat. We use TVP in soups and stews, for taco filling, and in lasagnas. TVP is a great pantry-staple protein,and it lasts a long time. We always keepa few bags of this stuffon hand.
- Silken Tofu
- Lasagna Noodles, use gluten free if you avoid wheat
- Salt and Pepper
- Coconut Milk: I use unsweetened full-fat coconut milk, which I’d definitely recommend over lite coconut milk. The flavor makes this dish super rich and creamy without any dairy.
- Frozen Peas
- Spinach
- Fresh Basil
Meal Prep Dairy Free Lasanga Soup!
You can easily meal prep this gluten free high protein lasagna soup recipe by following the below recipe and dividing it into a few equal portions to enjoy throughout the week. I love having a good homemade meal ready in my fridge during the busy weekdays.
By meal prepping this recipe, you can cook once and have perfectly portioned meals ready to go. I rely heavily on meal prepping and created a whole section of the site to recipes you can meal prep, batch cook, or make ahead. Heat + eat, you’re all set!
Dietary Modifications
- This recipe is vegan and vegetarian, and does not contain meat – it’s also dairy free!
- This recipe can be gluten free if you use gluten free lasagna noodles. Also make sure to double check any spices or spice blends you are using, just in case there is gluten in any of the ingredients.
- This recipe is high protein and is made with textured vegetable protein and tofu to keep you full!
Other High Protein Vegan Soup Recipes You’ll Love!
Three Bean Chili Recipe (Vegan, Slow Cooker/Pressure Cooker)
Split Pea Soup with Butternut Squash Recipe (Vegan, Gluten Free, Whole30)
Vegan Queso Soup Recipe
Creamy Tofu Noodle Soup (Vegan, Gluten Free)
Lentil Ribollita Soup Recipe (Vegan, Gluten Free, Vegetarian)
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Vegan High Protein Lasagna Soup Recipe
Kelly Jensen
This high protein lasagna soup is totally plant-based but is loaded with hearty and satisfying ingredients. Made with fresh vegetables, lasagna noodles, and some pantry staple proteins this lasagna soup is a creamy and comforting dish for lunch or dinner.
5 from 3 votes
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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Dinner, Lunch, Soup
Cuisine American, Italian
Servings 6 servings
Calories 124 kcal
Ingredients
- 1 tablespoon olive oil
- 1 sweet onion diced
- 6 cloves garlic minced
- 2 large carrots peeled and diced
- 2 tablespoons Italian seasoning
- 1 28 ounce can Diced Tomatoes
- 1 14 ounce can crushed tomatoes
- 4 cups Vegetable Stock
- 1 cup textured vegetable protein
- 1 12-ounce package silken tofu mashed with a fork
- 1 cup peas
- 1 12 ounce package lasagna noodles gluten free and crushed into bite sized pieces
- 1 16 ounce bag fresh spinach
- 1 13.5 ounce can coconut milk unsweetened
- Fresh Basil
- Sea Salt and Black Pepper
Instructions
In a large soup pot heat the olive oil over low heat. Add the onions and garlic, and sauté for 5-6 minutes until they begin to soften. Add the carrots and Italian seasoning, and sauté for a few minutes more.
Add the diced tomatoes, crushed tomatoes, vegetable stock, meatless ground meat, tofu, and peas and bring to a boil. Cover, reduce heat to low, and simmer for 20 minutes.
Meanwhile in a medium pot, bring salted water to a boil and add the lasagna noodles. Cook to package directions. Drain and set aside.
Once the soup as simmered for 20 minutes, add the baby spinach, coconut milk, and fresh basil. Stir to combine. Taste for a seasoning check and add salt or pepper as needed.
If eating immediately, scoop the desired about of noodles into a bowl, and ladle the soup on top of it in a dish. If batch cooking for later- remove the pot from heat, and allow to cool on the stove top. Once the soup has cooled then add the lasagna noodles to the dish.
Notes
Dietary Modifications
- This recipe is vegan and vegetarian, and does not contain meat – it’s also dairy free!
- This recipe can be gluten free if you use gluten free lasagna noodles. Also make sure to double check any spices or spice blends you are using, just in case there is gluten in any of the ingredients.
- This recipe is high protein and is made with textured vegetable protein and tofu to keep you full!
Nutrition
Calories: 124kcalCarbohydrates: 16gProtein: 10gFat: 3gSaturated Fat: 1gSodium: 645mgPotassium: 187mgFiber: 5gSugar: 6gVitamin A: 3961IUVitamin C: 13mgCalcium: 99mgIron: 3mg
Did You Make This Recipe?Please leave a rating and comment below, let us know what you loved about it!
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About the Author: Kelly Jensen
Kelly Jensen has 7 years experience as a food blogger, freelance recipe developer, content creator, beekeeper, and loves cooking everything she can from scratch.
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