Italian · dinner
Low-Carb Zucchini Lasagna with Beef and Ricotta
Video by Downshiftology on YouTube · Open on YouTube
- Low carb (7.1 g net carbs) but not keto: 57% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Zucchini replaces the pasta sheets, so a serve has about 7 g net carbs and 27 g protein from the beef and cheeses — a filling lasagna that won't spike blood sugar.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Trim the zucchini and slice them lengthwise on a mandoline (medium setting) or with a vegetable peeler. To make the lasagna less watery, salt the slices for 15 minutes and blot dry, or grill them 1–2 minutes a side. 1:28
- Heat the oven to 200°C (400°F). Brown the beef in a large pan over medium-high heat, breaking it into small pieces until no pink remains. Stir in all the pasta sauce except ½ cup, then turn off the heat. 3:18
- Grate the parmesan and mozzarella. Stir the ricotta with the egg, salt and pepper, then mix in the parmesan. 3:50
- Roughly chop the basil and parsley. 4:56
- Spread the reserved ½ cup sauce in a 9×13-inch (23×33 cm) dish and lay in zucchini slices, overlapping by half. Top with half the meat sauce, half the ricotta mix, ½ cup mozzarella and a third of the herbs. 5:14
- Repeat the layers once, then finish with a last layer of zucchini pressed down flat, the remaining herbs and the last ½ cup mozzarella. 6:05
- Bake 40–45 minutes until bubbling, then grill (broil) about 5 minutes to brown the top. Scatter with basil leaves and lift portions out with a slotted spatula so any liquid stays in the dish. 7:02
Tip. Freezes well in portions. Thinner zucchini slices in a single layer give a firmer, less watery lasagna. Lean beef mince lowers the fat; a no-sugar-added pasta sauce keeps carbs down.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 12
Where the energy comes from one serve
- Net carbs 8%
- Protein 32%
- Fat 60%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High87%
2.1 µg a serve, mostly from ground beef (73%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High46%
5.1 mg a serve, mostly from ground beef (70%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High42%
23 µg a serve, mostly from ground beef (51%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High29%
0.5 mg a serve, mostly from ground beef (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K High24%
28 µg a serve, mostly from fresh parsley (39%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High22%
20 mg a serve, mostly from zucchini (89%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Calcium High21%
279 mg a serve, mostly from freshly grated Parmigiano-Reggiano (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source15%
700 mg a serve, mostly from zucchini (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source15%
2.7 mg a serve, mostly from ground beef (55%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source13%
121 µg a serve, mostly from ricotta (35%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source12%
52 mg a serve, mostly from zucchini (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source12%
1.8 mg a serve, mostly from pasta sauce (74%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-3 Source12%
0.2 g a serve, mostly from zucchini (27%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Folate Source11%
46 µg a serve, mostly from zucchini (53%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
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Vitamin D2%
0.3 µg a serve, mostly from egg (29%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.