Tired of dull broths when the cold arrives, but worried about blowing up the calorie counter with dishes that are too rich? However, winter remains the ideal time to bet on a soup for weight losscomforting and truly filling, provided you choose your recipe carefully.
On TikTok and Instagram, a trend has been a hit for several months: lasagna soupa lasagna-style soup, full of tomato sauce and cheese. Problem, in its classic version, it is closer to an ultra hearty dish than to a slimming soup. The American influencer Samantha Miltonknown for having lost more than 100 kilos, has imagined a low-fat and high-protein version which is increasingly intriguing to those looking for a soup to lose weight without giving up pleasure.
Why Samantha Milton’s lasagna soup can become a real soup for weight loss
Many viral lasagna soup recipes mix large quantities of white pasta, ricotta, mozzarella and cream. Result: a bowl can quickly turn into a calorie bomb. Samantha Milton’s version relies on lean ground meat, protein-enriched pasta and beef bone broth, with low-fat cottage cheese in place of the richer cheeses. Per serving, this soup is around 520 calories for 51 grams of protein, which makes it a very filling complete dish, easier to integrate into a slimming goal than a classic lasagna dish.
This reinterpretation ticks several boxes sought in a
protein slimming soup : a lot of animal protein thanks to the meat and special pasta, a good volume of vegetables (onion, mushrooms, tomatoes) and a lot of water via the broth. The whole result is a dense soup, which is really filling and limits cravings between meals, without accumulation of fat or simple sugars. For those who dream of a soup to lose weight without settling for a simple vegetable broth, the compromise is interesting.
The slimming lasagna soup recipe, lasagna-style protein soup
In her video, she begins by preparing a very fragrant base: a large, finely chopped onion sautéed in a little olive oil, then sliced mushrooms, all generously seasoned with Italian herbs. She then adds chopped garlic and lean minced meat, which she lets brown well by separating it with a spatula. Once the vegetables are tender and the meat is almost cooked, she incorporates tomato paste, tomato sauce and crushed tomatoes, like a Bolognese sauce that would usually go into a lasagna dish.
To reproduce this soup for weight loss at home for 6 people, the ingredient base looks like this:
- 1 large onion and 250 g of fresh mushrooms;
- 1 to 2 tablespoons of olive oil and 2 cloves of chopped garlic;
- 900 g lean ground meat (5% beef or turkey);
- 3 tablespoons of tomato paste, 400 g of tomato sauce and 400 g of crushed tomatoes;
- 200 g of wholemeal pasta enriched with protein;
- 1 liter of beef bone broth (or vegetable broth for a lighter version);
- 150 g of low-fat cottage cheese and 30 g of grated Parmesan;
- Italian herbs, salt and pepper to taste.
Once the tomato base is ready, Samantha Milton pours the protein pastes into the pot, then the bone broth. “We’re just going to cook this over medium heat until the pasta is cooked.“, explains Samantha Milton in her video tutorial. She explains that her family likes this lasagna soup quite thick, almost like a stew, but that you can add a little broth or water if you prefer a thinner soup. When serving, each bowl gets a dollop of low-fat cottage cheese, in place of the ricotta, then a light sprinkling of parmesan for flavor and creaminess.
The result remains very delicious, with all the flavor of a lasagna dish, but in a lighter, protein-centered version. “It’s so easy, in one pot, and the taste is amazing“, adds Samantha Milton. A practical format, which also appeals to those who prefer homemade products without spending hours in the kitchen.
How to integrate this slimming soup into your daily life without falling into the soup diet
Served in the evening with a small green salad or additional crunchy vegetables, this recipe advantageously replaces a pasta dish loaded with cheese, while providing enough protein to last until the next morning. It is not a miracle solution or a diet in itself, rather an interesting option to regularly add to the menu among other varied meals. It can be adapted by further increasing the portion of vegetables (zucchini, carrots, spinach) and reducing the quantity of pasta a little for a lighter version, or by testing plant-based alternatives to ground meat for a more vegetarian approach, while retaining the principle of the protein-rich soup. The idea remains to enjoy an ultra-indulgent lasagna soup that looks like a party dish, while better regulating the intake to support your slimming goals over time.