⏱ 90 min totalCauliflower Noodle Spinach Lasagna
Per 1 serving · 250 g · 12 ingredients
of a 2,000 cal day
- Protein17g28% of calories
- Carbs13g20% of calories
- Fat15g52% of calories
At a glance
One serving of Cauliflower Noodle Spinach Lasagna (250 g) has 248 calories, with 17 g of protein, 13 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (35% DV), Vitamin A (32% DV) and Vitamin C (31% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 39% and 44% of the daily value.
High in
20%+ of the daily value
- Protein35%
- Vitamin A32%
- Vitamin C31%
- Vitamin K106%
- Riboflavin (B2)33%
- Niacin22%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin E19%
- Pantothenic acid17%
- Potassium13%
- Magnesium13%
- Zinc18%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat39%
- Cholesterol44%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅜ cup chopped, Cauliflower
½ large Egg- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
¼ tbsp Butter
⅛ tsp Garlic
⅛ tsp Thyme
¾ cup Spinach
2 oz Ricotta cheese
0.03 tsp Nutmeg
⁵⁄₁₆ cup Marinara sauce
³⁄₁₆ cup, shredded Mozzarella cheese
Directions
- 1
Preheat oven to 375°F. Line and grease a large baking sheet with parchment paper and olive oil.
- 2
Rice the cauliflower in a food processor until finer than rice grains. Ensure you have 3 cups packed.
- 3
Microwave the riced cauliflower for 4 minutes, stirring halfway through. Squeeze out moisture using a dish towel or cheesecloth.
- 4
Combine the cauliflower rice with eggs, salt, and pepper, and spread onto the prepared baking sheet. Bake for 15 minutes, let cool, then cut to fit your dish.
- 5
Melt butter in a pan and sauté garlic and thyme for 2 minutes. Add spinach and cook until wilted. Remove from heat.
- 6
Blend the ricotta, an egg, salt, nutmeg, and the spinach mixture until smooth. This step is optional.
- 7
Assemble the lasagna with layers of cauliflower noodles, spinach mixture, tomato sauce, and mozzarella cheese. Cover and bake for 35 minutes, then uncover and bake for an additional 10 minutes.
- 8
Let the lasagna stand for 15 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (250 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 284 μg | 32% |
| Vitamin C | 28 mg | 31% |
| Vitamin D | 1 μg | 4% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 127 μg | 106% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.3 mg | 27% |
| Folate (B9) | 98 μg | 25% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 120 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 388 mg | 39% |
| Iron | 2 mg | 27% |
| Potassium | 628 mg | 13% |
| Magnesium | 55 mg | 13% |
| Phosphorus | 308 mg | 44% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.3 mg | 15% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,607 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 18 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 10,132 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 149 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 248 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Cauliflower Noodle Spinach Lasagna?
One serving of Cauliflower Noodle Spinach Lasagna (1 serving) has 248 calories, which works out to 99 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Cauliflower Noodle Spinach Lasagna high in protein?
It provides a solid 17 g of protein per serving (35% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cauliflower Noodle Spinach Lasagna keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Noodle Spinach Lasagna?
733 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cauliflower Noodle Spinach Lasagna?
5.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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