Eggplant Tofu Lasagna is Vegetarian, Healthy, and So So Good!
Lasagna has magic powers. It’s the ultimate Italian comfort food. You get pillowy-soft, cheesy layers with salty tomato sauce, herbs, and chewy noodles. And with that, you get lots of carbs and fat. Sometimes, that’s great. Sometimes, you need to get your fix with some eggplant tofu lasagna.
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This recipe contains egg whites and cheese, so it is vegetarian, not vegan. If you’re going the vegan route, stay with me: I have notes for you.
Vegetarian Lasagna that Doesn’t Suck
Think of everything you love about lasagna. Did your mind immediately go to that thick creamy layer of ricotta? Yes! That’s my favorite part of a lasagna. As a kid, I’d take apart the layers and just scoop that right into my face.
While there’s absolutely NOTHING wrong with that, this time around, we’re packing that layer with cheesy, creamy, low-fat, high-protein deliciousness.
Using egg whites, tofu, and nutritional yeast, we’re going to get tons of protein, B vitamins, and keep that cheesy flavor, too. You’re going to surprise a lot of people who will think it’s ricotta.
Low-Carb Lasagna for the Win
Instead of the classic lasagna noodles, we’re going to pack in some extra veggie power with slices of Asian eggplant. Whether you’re gluten-free, low-carb, or just not feeling pasta, this is my favorite swap.
You can definitely do this with a regular eggplant, too. The skin of Asian eggplant, however, softens better when baked compared to the standard aubergine. That makes it nicer in a lasagna, in my opinion.
The trick is to salt the eggplant slices first. Doing this is going to bring excess water up to the surface so you can dry it out. You don’t want a soupy lasagna, right?
On a slightly different note, remember to check your veggie crumbles at the store. Some have more carbs than others, so just be comfortable with what you’re picking up. Or, if you aren’t all-in on the vegetarian vibe, swap in ground meat.
Eggplant Tofu Lasagna is Low-Fat, Too?
Yes, I am saying this lasagna is vegetarian, low-carb, low-fat, and it doesn’t suck. It’s actually really freaking good! I crave this version of lasagna because I don’t feel super gross after eating until I’m full.
To keep the fat low, I use egg whites to bind my tofu layer instead of whole eggs, and I use a low-fat mozzarella to top it. You can leave off the mozzarella, if you want, but it’s my second favorite part of a lasagna.
Now, I do use pesto to flavor the tofu, and that has a good bit of olive oil in it. If this bothers you, feel free to switch to plain, chopped herbs like oregano and basil. For me, that 1 tsp of pesto has hardly enough oil to affect a whole tray of lasagna.
Making Vegan Eggplant Tofu Lasagna
If you need to make this lasagna vegan, here are a couple tips.
First, either leave off the mozzarella or use vegan cheese. That’s up to you and what your body needs for the day.
Second, it’s totally alright to leave the egg whites out of the tofu layer. It may be a little more crumbly and won’t hold together as well, but it’s still going to be really tasty.
Thirdly, check your crumbles and pesto ingredients. Pesto often has parmesan in it, so you might want make your own. Crumbles are usually labeled vegan or not. I like Quorn, which has egg in it and is not vegan.
Eggplant Tofu Lasagna Nutritional Facts
Here’s a quick rundown of the actual nutritional information. It’s one thing to sit here and tell you how healthy this recipe is, but let’s be transparent! What are you actually getting?
This recipe makes 4 servings, but honestly, there are nights I can eat two servings by myself. Keep that in mind! These are the nutritional facts as generated in MyFitnessPal:
Get that Lasagna in the Oven
The instructions are fairly straight forward, so let’s get you on your way. Make my eggplant tofu lasagna as written, or follow the notes above to further customize it to your needs. Either way, comment below to let me know how it goes.
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Eggplant Tofu Lasagna
Ingredients
- 1 lb. eggplant *try to find Asian
- 1 package extra firm tofu
- ⅓ cup egg whites optional
- ⅓ cup nutritional yeast or parmesan
- 1 tsp minced garlic
- 1 tsp pesto
- 1 can tomato sauce
- 8 oz. meatless crumbles *calories based on using Quorn grounds
- ¼ cup chopped onions
- ¼ cup chopped green bell pepper
- ½ Tbsp Italian seasoning
- 1 tsp salt + more for drying the eggplant
- 1 tsp pepper
- ⅓ cup part skim mozzarella optional
Instructions
- Slice the eggplant into 1/4 in thick slices and lay them out on a paper towel. Sprinkle a bit on the top side of the eggplant. Let it sit for 20 minutes. Dab off the water droplets that come to the top. Flip the eggplant slices, and sprinkle a little more salt on that side. Let it sit for 20 minutes, and dab off the water again.
- While the eggplant is drying on the first side, blend the tofu, nutritional yeast (or parmesan), garlic, and pesto together.
- While the eggplant dries on the second side, sauté the peppers, onions, and crumbles together until fragrant. Add in the tomato sauce, Italian seasoning, salt, and pepper. Simmer for 5 minutes.
- Spread a thin layer of sauce on the bottom of your favorite casserole pan. Lay down some of the eggplant slices. Spread on some of the tofu ricotta. Layer a third of the sauce on top of the tofu. Lay down more eggplant. Repeat the tofu, sauce, and more eggplant. Repeat for another layer ending with the sauce on top. Sprinkle on the mozzarella cheese.
- Cover with foil and bake for 40 minutes at 375°F. Uncover and broil for 5 minutes to brown the cheese.
- Allow the lasagna to cool. Slice in 4 and serve. Tastes great with garlic bread!
