If you’re looking for a comforting, creamy lasagna that still fits your goals, this High-Protein Creamy Chicken Lasagna is one of those recipes you’ll keep coming back to.
It has everything you want in a white lasagna — rich, creamy layers, plenty of cheese, and a cozy, satisfying texture — but it’s made lighter and higher in protein with a few strategic swaps. Even better, it’s packed with hidden vegetables like cauliflower, zucchini, and broccoli, making it a great option for getting more nutrients in without sacrificing flavour.
This is the kind of meal that feels indulgent, but is actually balanced enough for everyday meals or meal prep.
⭐ Why You’ll Love This Recipe
- High in protein while still feeling like comfort food
- Creamy, rich white lasagna without heavy cream
- Packed with hidden vegetables (cauliflower, zucchini, broccoli)
- Great for meal prep — reheats really well and can be frozen!
- Lower in calories than traditional lasagna but still very satisfying
- Family-friendly and easy to customize
Here are the Main Ingredients you will Need:
Step-by-Step Instructions:
Preheat the oven to 375°F (190°C).
If your cauliflower isn’t already steamed, add to a microwave safe dish and steam for 5 minutes or until softened.
In a large nonstick pan over medium heat, sauté the onion and garlic until fragrant.
Add the broccoli and zucchini and cook for 5–7 minutes, stirring occasionally, until softened and most of the moisture has cooked off. Season generously with salt and a bit of pepper while cooking. Set aside.
While the veggies are cooking, in a blender combine: steamed cauliflower, chicken broth, Greek yogurt, cream cheese. Blend until completely smooth and creamy, then stir in milk until combined.
Make the White Sauce: In a large saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1–2 minutes to form a roux.
Slowly pour in the blended cauliflower mixture, whisking continuously. Simmer for 3–5 minutes, or until slightly thickened – see note.
Then stir in salt, pepper, Italian seasoning, garlic powder, onion powder, paprika, thyme, basil, red pepper flakes (if using), pinch of nutmeg, Dijon mustard, lemon juice. Taste and adjust seasoning as needed.
Prepare the Cheese Layer: Blend the cottage cheese until smooth. Transfer to a bowl and mix with 60g of the mozzarella and all of the parmesan.
Assemble the Lasagna:
Lightly grease a 9×13-inch baking dish.
Spread a thin layer of white sauce on the bottom. Then layer: 4 lasagna noodles, 1/3 of the chicken and vegetable mixture (combine chicken + sautéed veggies + ⅔ of the remaining white sauce to make this mixture- reserve a bit of white sauce on the side), 1/2 of the cheese mixture.
Repeat, then top the last layer of noodles with the remaining veggie mixture, reserved white sauce and finish with the remaining mozzarella (100g).
Cover with foil and bake for 40 minutes.
Remove foil and bake for an additional 10–15 minutes, until bubbly and lightly golden. You can choose to broil for 1-2 minutes at the end if you want a crispier cheese topping!
Let rest for 10–15 minutes before slicing and serving.
Recipe Notes and Modifications:
- You want the white sauce to be slightly thickened- the roux should do this, but depending on liquid present in cauliflower you may need to add 1 tsp cornstarch and whisk continuously until thickened, then remove from heat.
- Finely chop vegetables so they blend seamlessly into the filling
- I like using Costco Canned Chunk Chicken for this recipe to save time!
- Resting the lasagna before slicing helps it hold its shape
- Store in the fridge for up to 4 days. To freeze, cover with tinfoil tightly and freeze for up to 3 months- I like cooking first then freezing. If frozen, thaw overnight in fridge and rewarm covered in oven before serving!
Other Recipes you May Enjoy:
Hearty Beef and Veggie Lasagna
This High-Protein Creamy Chicken Lasagna is a great example of how you can take a classic comfort food and make it more balanced without losing what makes it so good.
It’s creamy, flavourful, filling, and packed with protein — the kind of recipe that works just as well for a family dinner as it does for weekly meal prep.
If you give this recipe a try, or any others I share, I’d love to hear from you! Rate the recipe, leave a comment, or tag me on Instagram @thebalancedbitefoodie so I can see your delicious creations and thank you for trying them!
Creamy Chicken Lasagna with Hidden Vegetables
9
Servings20
minutes50
minutes354
kcal275 grams
1
hour20
minutesTo track this recipe on My Fitness Pal, search TBB Creamy Chicken Lasagna
Please note, if you modify serving size using the blog program, only the first measurement serving size will change, not the second measurement in brackets (typically cups/tbsp).
Keep the screen of your device on
Ingredients
300 g cooked shredded chicken breast- see note
12 oven-ready lasagna noodles
250 g broccoli, very finely chopped- see note (can use frozen)
300 g zucchini, finely diced
150 g onion, finely diced
3 cloves Garlic, Minced
- White Sauce
15 g butter
20 g all-purpose flour
250 g Steamed Cauliflower
480 ml 1% milk
300 g chicken broth
120 g plain Greek yogurt (0%)
120 g light cream cheese
- Cheese Layer
250 g cottage cheese
160 g part-skim mozzarella, shredded, divided use
30 g parmesan cheese
- Seasoning
2- 2/ 1/2 tsp salt (adjust to taste)
1 tsp Black Pepper
1 tsp Italian Seasoning
1 tsp Garlic Powder
1/2 tsp Onion Powder
1/2 tsp Paprika
1/2 tsp Dried Thyme
1/2 tsp dried basil
1/4 tsp red pepper flakes (optional)
pinch nutmeg
1 tbsp Dijon mustard
2-3 tsp Lemon Juice
Directions
- Preheat the oven to 375°F (190°C).
- If your cauliflower isn’t already steamed, add to a microwave safe dish and steam for 5 minutes or until softened.
- In a large nonstick pan over medium heat, sauté the onion and garlic until fragrant.
- Add the broccoli and zucchini and cook for 5–7 minutes, stirring occasionally, until softened and most of the moisture has cooked off. Season generously with salt and a bit of pepper while cooking. Set aside.
- Blend the Cauliflower Base
- While the veggies are cooking, in a blender combine: steamed cauliflower, chicken broth, Greek yogurt, cream cheese. Blend until completely smooth and creamy, then stir in milk until combined.
- Make the White Sauce
- In a large saucepan, melt the butter over medium heat. Whisk in the flour and cook for 1–2 minutes to form a roux.
- Slowly pour in the blended cauliflower mixture, whisking continuously. Simmer for 3–5 minutes, or until slightly thickened – see note.
- Then stir in salt, pepper, Italian seasoning, garlic powder, onion powder, paprika, thyme, basil, red pepper flakes (if using), pinch of nutmeg, Dijon mustard, lemon juice. Taste and adjust seasoning as needed.
- Prepare the Cheese Layer
- Blend the cottage cheese until smooth. Transfer to a bowl and mix with 60g of the mozzarella and all of the parmesan.
- Assemble the Lasagna
- Lightly grease a 9×13-inch baking dish.
- Spread a thin layer of white sauce on the bottom. Then layer: 4 lasagna noodles, 1/3 of the chicken and vegetable mixture (combine chicken + sautéed veggies + ⅔ of the remaining white sauce to make this mixture- reserve a bit of white sauce on the side), 1/2 of the cheese mixture.
- Repeat, then top the last layer of noodles with the remaining veggie mixture, reserved white sauce and finish with the remaining mozzarella (100g).
- Cover with foil and bake for 40 minutes.
- Remove foil and bake for an additional 10–15 minutes, until bubbly and lightly golden. You can choose to broil for 1-2 minutes at the end if you want a crispier cheese topping!
- Let rest for 10–15 minutes before slicing and serving.
Recipe Notes & Modifications
- You want the white sauce to be slightly thickened- the roux should do this, but depending on liquid present in cauliflower you may need to add 2-3 tsps cornstarch (mixed with 2-3 tsp water to make a slurry) into this sauce and whisk continuously until thickened, then remove from heat.
- Finely chop vegetables so they blend seamlessly into the filling
- I like using Costco Canned Chunk Chicken for this recipe to save time!
- Resting the lasagna before slicing helps it hold its shape
- Store in the fridge for up to 4 days. To freeze, cover with tinfoil tightly and freeze for up to 3 months- I like cooking first then freezing. If frozen, thaw overnight in fridge and rewarm covered in oven before serving!
Nutrition Facts
- Serving Size: 275
- Total number of serves: 9
- Calories: 354kcal
- Fat: 11.3g
- Carbohydrates: 35.2g
- Fiber: 2g
- Protein: 29.3g
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