One of the biggest questions I get asked as a PCOS dietitian is how can I make my life easier in the kitchen while still meeting my health goals. Enter this new series on prepping lunches in just a few minutes so you can enjoy all week long!
At a Glance:
Prep time: 15 min | Cook time: 30 min
Servings: 5
Low Carb Lasagna Meal Prep Bowls
Browning the meat with some of the veggies is really the only dishes you'll have while prepping this. Don't let the layering overwhelm you, this recipe is fool proof and will be something you look forward to all week long.
Why This Recipe Works for Blood Sugar Balance
We have exchanged noodles for thinly sliced zucchini and in that one swap have significantly decreased the amount of carbs that are in this dish. We also have protein coming from both the meat, ricotta cheese, and mozzarella cheese.
Why This Recipe Works in Your Kitchen
These flavors are so great layered together you hardly need seasoning. Browning the meat a little extra before layering allows for extra depth of flavor and only takes another minute or two. The time in the oven softens the veggies in this dish and allows for the cheese and sauce to melt together. It's divine!
Ingredients
- 1 Jar of Spaghetti Sauce with Low Sugar and Olive Oil instead of Canola Oil
- 2 Zucchini
- 1 White Onion
- 1 Bell Pepper (I used red, but any color works)
- 16 ounces Whole Milk Ricotta Cheese
- 5 Links of Italian Sausage (Mild or Spicy)
- 1.5 cups grated Mozzarella Cheese
- 100 gm frozen Spinach
- Basil for Garnish
- You can season to taste in between layers with spices like: black pepper, crushed red pepper, and garlic powder.
Instructions
- Slice zucchini in thin slices or use a mandolin to make small slices.
- Dice onion and bell pepper. Preheat oven to 400 degrees.
Warm heavy bottomed skillet to medium-high heat, then add 1 tbsp olive oil, once oil sizzles then add sausage. Break apart and start browning. - Once sausage is browning add in the diced onion and bell pepper. Allow to cook with sausage until sausage is finished browning - remove from heat.
- Set baking tray out with 5 (4 cup) pyrex bowls. Begin layering: sauce, zucchini, meat/veggie mixture, sauce, ricotta, zucchini, sauce, veggie/sausage mixture, ricotta, a few more zucchini, then sauce and mozzarella cheese.
- When layering feel free to use any seasoning that you love in italian meals as layers.
- Place in oven for 30-40 minutes or until knife can easily cut through the zucchini. Remove from oven, garnish with basil, allow to cool, and then place in fridge.
Nutrition Facts (per serving)
480 Calories
50 g Protein
44 g Carbs
23 g Fiber
21 g Net Carbs
28 g Fat
Additional Notes
Substitutions: Can replace zucchini with sliced egg plant, spaghetti squash or lasagna noodles. Use cottage cheese instead of ricotta cheese for slightly more protein.
Love this recipe? Try another meal prep favorite!
