Dairy Free Lasagne

Yes, this dairy free lasagne is light and delicious and tastes just like lasagne should – but like I said – it’s 100% dairy free.

If you like cheese in your lasagne, this low carb, waist-friendly lasagne recipe is what you’re after (here it is).

I know what it’s like not eating dairy. It makes cooking more challenging and you feel like you have miss out on your favourite foods.

Well, I have great news.

Rather than existing on your memories of lasagne, try THIS recipe.

What’s the secret to a tasty, dairy free lasagne?

You simply replace the cheese sauce with a pumpkin-based sauce….and it actually feels a lot like a traditional cheese sauce.

Roasting the pumpkin first adds a beautiful flavour due to the Maillard reaction.

This recipe is also gluten free and low carb, because I used zucchini instead of pasta (but you could also use  Zero noodles).

Here are some other changes you could make:

  • make it histamine-friendly by leaving out the tomato paste (yes, it will still taste great. I’ve tried it.)
  • add carbs and fibre by throwing in some cooked black beans.

When you bring your creativity to the table, anything is possible!

I hope you love this recipe as much as I do.

Dairy Free Lasagne Ingredients

Makes 2 serves

  • 2 whole zucchini thinly sliced (2mm) lengthways (or konyakku lasagne sheets)
  • 1/2 tsp coconut oil
  • 1 onion, finely diced
  • 2 garlic clove, crushed
  • 2 stalks celery or fennel, finely diced
  • 300 grams ground beef (or chicken mince, or tuna)
  • 1/4 cup chicken stock or broth
  • 2 tbsp tomato paste (optional)
  • 3/4 cup pumpkin, roasted/steamed then mashed
  • 1/4 cup coconut milk
  • 1 pinch Himalayan salt
  • 1 sprig oregano, chopped
  • 1 sprig parsley, finely chopped

This recipe is good for EVERY body type but especially for those with dairy intolerance or allery.

What makes the sauce taste right?

Well, the chicken stock adds the saltiness and the coconut milk adds creaminess that you’d get from a normal white sauce.

The roasted pumpkin adds the right flavour balance and a little texture.

You can add tomato paste or not – it gives a richer flavour, but it still tastes as good without it.

Dairy Free Lasagne – Method

1. Heat oil in a pan on medium to high heat.

2. Quickly fry the zucchini strips on each side (or do these on the grill if you prefer).

3. Remove from pan and set aside.

4. Fry onion, one of the crushed garlic cloves and celery for 3 – 5 minutes.

5. Add mince and stir in quickly, then cook until browned.

6. Remove from the pan and set aside.

7. Fry the remaining crushed garlic until lightly browned.

8. Add chicken stock, pumpkin puree and coconut milk to the pan. Stir well, then add the salt.

9. Simmer for 6 – 15 minutes until thickened.

10. Preheat the oven to 180 degrees Celcius.

11. Lightly oil (or spray) the bottom of a ceramic casserole dish.

12. Add a layer of zucchini slices.

13. Add a layer of the meat mixture.

14. Add a layer of the sauce.

15. Repeat the layering process until complete, finishing with a light layer of the sauce mix (if desired).

16. Put into the preheated oven and bake for 10 – 15 minutes or until lightly browned.

17. Serve with a side salad.

 

Waist-friendly, Light Lasagne – Nutritional Info

Servings: 2

Body types: ALL

Total Time: 45 minutes

Nutrition (per serving): 383 calories, 16g total fat, 94mg cholesterol, 356mg sodium, 1694mg potassium, 23g carbohydrates, 5g fibre, 12.2g sugar (from the vegetables), 38.2g protein.

Recipe Type

Dairy free, Gluten free, Low Carb

Storage 

Serve immediately – or store in the refrigerator for up to 7 days.

Caveats/Allergies/Intolerances

This recipe is suitable for most people.

If you’re a vegan, then you could replace the meat sauce with quorn.

If you’re on a low FODMAPs diet, leave out the garlic and onion.

Substituting is easy!

 

Melanie White

Melanie White

Chief Inspiration Coach

I’m a quirky scientist and a Health and Wellness Coach who helps 35+ women to understand and eat right for their body type.