Deconstructed Lasagna

  • Date October 07, 2013
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I avoid eating food that packs on extra calories that you can't even taste in a recipe. For example, I don't normally put avocado in my salad as it always seems to disappear like your favorite sock does at laundry time. If i'm going to eat avocado, I want to taste it! I feel the same way about lasagna. My favorite part of lasagna has always been the sauce and the cottage cheese. The added calories of noodles doesn't seem worth it and can you even taste them? So why not try a deconstructed lasagna? Not only is it easier to make, its also quicker and you can freeze the sauce to have this recipe at your fingertips anytime you want.

The total recipe is about 750 calories. With my giant runners appetite I split into two servings for 375 per serving. A normal person might split this into four, making it less than 200 calories per person! Call it noodle free, call it deconstructed lasagna, I have now had this 7 times in the past two weeks. It satisfies my desire to eat as much as I can with the fewest calories possible. It is close to a salad, but also warm as we enter cold weather territory.



  • 1 green pepper, chopped
  • 1 cup tomato sauce (light) - 60 calories per 1/2 cup
  • 4 cups cooked spaghetti squash (usually one medium)
  • 2/3 cups of yves veggie ground round (or your favorite ground turkey or beef)
  • 1 cup cottage cheese
  • 4 cups baby spinach (fresh)
  • 3 chipotle peppers in adobo sauce
  • Green onion and cilantro, chopped 


  • Prepare the sauce by lighting frying the green pepper and chipotle peppers
  • Add in the green onions and cilantro, lightly fry some more
  • Add in tomato sauce
  • Season with salt and pepper
  • Let the sauce simmer

Cook the spaghetti squash. My tried and tested method is to cook for 1 minute in the microwave to soften. I then cut in half, scoop out the innards and put in a dish with a little bit of water. I usually cook for 4-5 minutes face up and then 4-5 minutes face down. It comes out piping out, so I wait as long as my hunger lets me and then I use a large serving fork to shred the squash into my bowl. Usually I wear an oven mitt as I am too impatient to let it cool to an acceptable level before shredding. 

Plate your meal! 

  • Place fresh spinach on your serving plate
  • Top with shredded spaghetti squash
  • Top with sauce
  • Top with cottage cheese


  • What high calorie ingredients do you find hidden in your meals that you wish you could remove? 
  • Do you like the concept of deconstructed food or do you prefer the traditional more "sturdy" type recipes? 

1 comment:

Anonymous said...

What a great idea! Opens so many options :) love your blog!