Zucchini Lasagna Meal Prep - Easy 30g Protein Low Carb Recipe in Jars

Ingredients

• 4 medium Zucchini (cut into thin ribbons about the thickness of a nickel; use a mandolin or sharp knife)
• 1 pound Lean Ground Turkey (93 % lean; provides the bulk of the protein)
• 1 cup Low‑Fat Cottage Cheese (adds creaminess and extra protein)
• 1 cup Shredded Mozzarella Cheese (part‑skim; for melty topping)
• ¼ cup Grated Parmesan Cheese (adds salty depth)
• 1 large Egg (binds the cheese mixture)
• 2 cups Marinara Sauce (no‑added‑sugar; can be homemade or store‑bought)
• 1 tablespoon Olive Oil (for sautéing the turkey)
• 2 cloves Garlic (minced)
• ½ cup Onion (finely diced)
• 1 teaspoon Italian Seasoning (blend of dried herbs)
• ½ teaspoon Salt
• ¼ teaspoon Black Pepper (freshly ground)

Instructions

1. Prepare Zucchini Ribbons

   Wash the zucchini and trim the ends. Using a mandolin set to about 1 mm thickness (nickel‑thin) or a sharp knife, slice the zucchini lengthwise into ribbons.

   Time: PT10M

2. Cook the Turkey Sauce

   Heat olive oil in a skillet over medium heat. Add the diced onion and minced garlic; sauté until translucent (2‑3 min). Add the ground turkey, breaking it up with a spoon, and cook until no longer pink (5‑7 min). Stir in marinara sauce, Italian seasoning, salt, and pepper; simmer for 5 minutes.

   Time: PT15M

   Temperature: Medium heat

3. Mix the Cheese Filling

   In a mixing bowl combine cottage cheese, shredded mozzarella, grated Parmesan, and the egg. Mix until smooth; season with a pinch of salt and pepper.

   Time: PT5M

4. Assemble the Jars

   Place a thin layer of zucchini ribbons at the bottom of each mason jar. Add a spoonful of turkey sauce, then a layer of the cheese mixture. Repeat the layering (zucchini → sauce → cheese) until the jar is full, finishing with a thin zucchini layer and a sprinkle of mozzarella on top.

   Time: PT10M

5. Bake the Jars

   Arrange the filled jars on a baking sheet. Bake in a pre‑heated oven at 375°F for 20 minutes, or until the cheese on top is golden and the zucchini is tender.

   Time: PT20M

   Temperature: 375°F

6. Cool and Store

   Remove the jars from the oven and let them cool for 5 minutes. Seal with lids and store in the refrigerator for up to 4 days or freeze for up to 2 months.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

32 g

Carbohydrates

15 g

Fat

12 g

Fiber

4 g