In 1284, Italian friar Fra’ Salimbene da Parma said: “I’ve never seen anyone stuffing himself on lasagna with cheese so pleasurably and so fully as him.” He was talking about another fellow friar, who clearly had quite a penchant for the creamy pasta dish.
Lasagna has been around for centuries, but it has changed many times since it was enjoyed by Medieval friars (and likely the Romans before them, too). It wasn’t until the 1800s that the layered version with tomato similar to what we know today was invented, according to Italy Magazine. In the 1900s, creamy bechamel sauce, ragu, and parmesan cheese also became commonplace in the recipe, and that’s the version that, of course, is still beloved around the world today.
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According to one YouGov survey, more than 80 percent of Americans are lasagna fans. It’s not surprising; the dish is comforting, hearty, and filled with delicious Italian flavor. It’s also incredibly versatile—it can easily be made with plant-based ingredients. Find some of our favorite ways to make a meat- and dairy-free version of the popular dish below.
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Is lasagna healthy?
In its traditional format—which consists of ground beef ragu, dairy cheese, and a buttery, creamy bechamel—lasagna does offer nutrients like protein and calcium, but it can also be quite high in saturated fat, cholesterol, and sodium. While fine in moderation, when eaten regularly, all can increase the risk of chronic disease, including type 2 diabetes and heart disease.
The tomato sauce, however, brings considerable nutritional value to the dish, thanks to vitamin C and lycopene. Both of these are antioxidants, which means they can help protect the body’s cells from free radical damage, which, over time, can contribute to an increased risk of disease.
What to use instead of meat and cheese in lasagna
One way to boost the nutritional value of lasagna is to make the dish with more plant-based ingredients.
A creamy bechamel sauce, for example, can come together with simple ingredients like soaked cashew nuts and nutritional yeast. This recipe from Minimalist Baker also throws a whole head of garlic into the mix for extra flavor. “The combination of roasted garlic with creamy cashews marries perfectly with nutritional yeast and salt for a seriously dreamy bechamel sauce,” notes the blog.
Minimalist Baker
Instead of ground beef, you can swap in meat-free grounds made with textured vegetable protein (TVP), tofu, or your favorite plant-based store-bought alternative. But ragu is also just as delicious when made with fresh, chopped vegetables, like zucchini, mushrooms, and peppers, for example. Spinach is another popular lasagna filling, which is often combined with ricotta (which can also be made with plant-based ingredients, like tofu or nuts).
For the cheesy parmesan topping, again, you can make your own using simple whole-food ingredients like nuts, seeds, and nutritional yeast. This recipe from Cookie and Kate, for example, stars hemp seeds as the main ingredient. If you prefer, you can also opt to include a store-bought vegan cheese, too.
Using whole food ingredients will help transform your lasagna into a nourishing dish that is packed with vitamins, minerals, protein, fiber, and antioxidants. It’ll also be naturally lower in saturated fat and sodium, too.
“Disease prevention and healthy living start with simple swaps of ingredients at home,” Dima Salhoobi, RD recently told VegNews, regarding the benefits of whole food ingredients. “It is the simple decisions that we make every day in our life, with regards to what goes in our body, that can be either detrimental to our health or in favor of our health.”
Vegan lasagna recipes
Vegan lasagna is just as delicious as the traditional version. If you need further proof, just check out the tasty recipes below.
Hollan Hawai
1 Easy Vegan Shortcut, Gluten-Free Lasagna
This easy version of lasagna is filled with crumbly tofu ricotta, a creamy cashew-based bechamel sauce, onions, and fresh spinach. The simple ingredients are packed with nutrients, plus, when combined, they make up a super satisfying and tasty version of the Italian dish, too.
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Hannah Kaminsky
2 Vegan Double-Cheese Lasagna With Herbed Macadamia Ricotta
This ultra-tasty lasagna recipe features a deliciously rich cashew cheese sauce and a herby, garlicky macadamia ricotta. It’s a match made in heaven, especially when it’s combined with a rich umami-packed sauce, made with portobello mushrooms and chunky tomatoes.
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Jackie Sobon
3 Cheesy Vegan Spinach Lasagna With Parmesan, Ricotta, and Mozzarella
Cheese lovers, this is the recipe for you. The filling is simply a combination of spinach, marinara sauce, and three different cheeses: parmesan, ricotta, and mozzarella. Whether you opt for whole food or store-bought options is entirely up to you. Either way, it’s a cozy, comforting, hearty dish, perfect for a midweek pick-me-up.
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Healthy Girl Kitchen
4 Oil-Free Vegan Lasagna
If you’re trying to use less oil when you’re cooking, you don’t have to go without the dishes you love. This plant-based lasagna recipe from Healthy Girl Kitchen is totally oil-free, for example, and it doesn’t sacrifice texture or flavor. “Growing up, my mom used to make the most amazing lasagna,” says recipe developer Danielle Brown. “It was easily one of the best things she made. I have to say, this vegan version tastes pretty damn close to my mom’s.”
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Nora Cooks
5 Vegan White Lasagna
If you’re not a tomato fan, this vegan white lasagna recipe from Nora Cooks will walk you through how to make the Italian favorite using only white ingredients, including butter beans, cashew ricotta, and a homemade alfredo sauce. There’s also a sprinkle of spinach for added nutrition and color.
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The Simple Veganista
6 The Ultimate Vegetable Vegan Lasagna
This quick and easy vegan lasagna from The Simple Veganista is loaded with spinach ricotta, rich tomato sauce, and tasty, nutrient-dense vegetables, including yellow squash, zucchini, and carrots. “[It’s] a hearty, comforting, and absolutely amazing whole food, plant-based lasagna,” notes the blog.
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Jessica in the Kitchen
7 Beyond Meat Vegan Lasagna
Loaded with protein-rich Beyond Meat crumbles, eggplant, and shredded vegan mozzarella, this hearty lasagna dish from Jessica in the Kitchen has all the traditional Italian flavor with none of the animal products. “If you’re having a bad day, there’s no way this vegan lasagna won’t turn it around for you,” says recipe developer Jessica Hylton. “There’s just something about melty, gooey cheese and the aromatic nature of tomato sauce that brings smiles to faces.”
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
Here at VegNews, we live and breathe the plant-based lifestyle, and only recommend products we feel make our lives amazing. Occasionally, articles may include shopping links where we might earn a small commission, but in no way does this effect the editorial integrity of VegNews.
