Last Updated on November 29, 2024 by Arif Chowdhury
What’s the first thing that comes to mind when you hear “lasagna”? For most of us, it’s a heavy, cheesy dish we reserve for special occasions.
But what if we told you there’s a version that’s not only comforting but also weight-loss-friendly? Say hello to Tuna and Butternut Squash Lasagna—a delightful twist on the classic Italian favorite.
This dish swaps out calorie-dense pasta sheets with thinly sliced butternut squash, giving it a naturally sweet flavor and a nutritional boost.
Layered with protein-packed tuna, nutrient-rich spinach, and a creamy yet light béchamel sauce, this lasagna is a winner for taste, health, and simplicity. Curious to learn more?
Let’s dive into what makes this dish so special and how to whip it up in your own kitchen.
Why Choose Tuna and Butternut Squash Lasagna for Weight Loss?
If you think lasagna and weight loss don’t go hand in hand, think again! This innovative recipe brings a lighter, healthier spin to the traditional dish without compromising on flavor. Here’s why it works:
- Lower-Calorie Layers: By replacing pasta with butternut squash, you slash unnecessary carbs and calories. A 1-cup serving of cooked butternut squash has just 82 calories, compared to nearly 200 calories in the same amount of lasagna noodles.
- Protein Powerhouse: Tuna is rich in lean protein, with about 20 grams per 3-ounce serving, which helps you feel full longer and supports muscle growth.
- Nutrient Boost: Spinach, a key ingredient in this recipe, is low in calories but packed with vitamins A and C, along with iron and magnesium.
Did you know? Studies have shown that meals rich in protein and vegetables can reduce hunger and aid in weight management. This lasagna checks all those boxes!
Ingredients for Tuna and Butternut Squash Lasagna
Before we get into the nitty-gritty of assembling this delicious lasagna, let’s take a look at what you’ll need:
For the Layers:
- Butternut squash: 1 medium, peeled and thinly sliced lengthwise
- Canned tuna: 2 small cans (in water or brine), drained
- Spinach: 4 cups fresh or 2 cups cooked, squeezed to remove excess water
- Mozzarella cheese: 1 cup, shredded (optional, for a golden top layer)
For the Béchamel Sauce:
- Unsweetened almond milk: 2 cups (or any low-fat milk of choice)
- Olive oil: 2 tbsp
- All-purpose flour: 2 tbsp (or whole wheat flour for added fiber)
- Nutmeg: A pinch, for extra flavor
- Salt and pepper: To taste
Optional Garnish:
- Fresh basil or parsley, for a pop of color and aroma
Step-by-Step Recipe: How to Make Tuna and Butternut Squash Lasagna
1. Preheat Your Oven
Start by preheating your oven to 375°F (190°C). Grease a medium-sized baking dish lightly with olive oil to prevent sticking.
2. Prepare the Butternut Squash
Using a sharp knife or mandoline slicer, cut the butternut squash into thin, even slices about 1/8 inch thick. This will serve as your lasagna “noodles.”
3. Make the Béchamel Sauce
- In a medium saucepan, heat the olive oil over low heat. Stir in the flour and cook for 1–2 minutes to form a roux.
- Gradually whisk in the almond milk, ensuring there are no lumps. Cook over medium heat until the sauce thickens, about 5 minutes.
- Add a pinch of nutmeg, and season with salt and pepper. Remove from heat and set aside.
4. Assemble the Lasagna
Now for the fun part—layering!
- Start with a thin layer of béchamel sauce on the bottom of the baking dish.
- Add a layer of butternut squash slices, slightly overlapping them.
- Spread a portion of the drained tuna evenly over the squash, followed by a layer of cooked spinach.
- Drizzle some béchamel sauce over the top.
- Repeat these layers until all the ingredients are used, finishing with a final layer of béchamel. Sprinkle shredded mozzarella on top, if desired.
5. Bake
Cover the dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for another 10–15 minutes, or until the top is golden and bubbly.
6. Cool and Serve
Allow the lasagna to cool for 5 minutes before slicing. Garnish with fresh basil or parsley, and enjoy!
Nutritional Breakdown: Why It Fits Your Diet
Here’s a quick look at the estimated nutrition per serving (based on 6 servings):
- Calories: ~300
- Protein: 22g
- Carbs: 25g
- Fat: 10g
- Fiber: 4g
This nutrient-dense meal provides a balanced ratio of protein, carbs, and healthy fats while keeping the calorie count low enough for a weight-loss-friendly diet.
Why You’ll Love This Recipe
- Flavor-Packed: The natural sweetness of butternut squash perfectly complements the savory tuna and creamy béchamel sauce.
- Simple Yet Elegant: While it’s easy to make, this lasagna is sophisticated enough to impress dinner guests.
- Customizable: Don’t like tuna? Try cooked chicken or a vegetarian version with mushrooms instead.
Fun Facts About Butternut Squash and Tuna
- Butternut squash is not only delicious but also incredibly rich in beta-carotene, which supports healthy vision and skin.
- Tuna is a fantastic source of omega-3 fatty acids, which can reduce inflammation and support heart health.
Did you know? A study published in The New England Journal of Medicine found that omega-3s from fish like tuna can lower the risk of heart disease by up to 25%.
Pro Tips for Success
- Thin Slices are Key: Uniform, thin slices of butternut squash ensure even cooking and a lasagna that holds together beautifully.
- Don’t Skip the Resting Time: Letting the lasagna sit for a few minutes after baking allows it to set, making it easier to slice.
- Experiment with Herbs: Add Italian seasoning or fresh thyme to the béchamel sauce for an extra flavor kick.
Comfort Food, Reinvented
Tuna and Butternut Squash Lasagna is proof that comfort food can be healthy, flavorful, and weight-loss-friendly.
With its layers of nutrient-packed ingredients and creamy sauce, this dish is as satisfying as it is wholesome. Whether you’re looking for a hearty family meal or a make-ahead dish for your weekly meal prep, this lasagna fits the bill.
So, what are you waiting for? Grab your apron, gather the ingredients, and let this unexpected fusion dish steal the spotlight at your dinner table.