This Lasagna Soup Is for the Girl Who Needs Dinner to Feel Easy Again
You know that moment when you really want comfort food, but you also want to feel like you’re taking care of yourself?
Yeah. That’s exactly where this soup comes in.
This creamy, dairy-free lasagna soup is my go-to when I want something cozy but still light, hearty but not heavy. It gives all the flavor of a slow-simmered Italian lasagna—but made in one pot, with cashew cream instead of dairy, and spiralized zucchini noodles that keep it gluten-free and gut-friendly.
It’s warm. It’s savory. It’s packed with protein.
And the best part? No layering, no baking, no “why did I start this on a weeknight” regret.
This is the soup I make when:
- I want something comforting after a long day
- I’m craving pasta but need a lighter option
- I have a fridge full of spinach I forgot I bought
- I want to impress my fam but secretly want to eat it alone on the couch in peace
We’re talking rich tomato broth, Italian turkey sausage, ribbons of zucchini, and a velvety cashew cream swirl that makes the whole thing feel a little fancy—but takes less than an hour start to finish.
Dinner can feel like this again.
Let’s make it happen.
Why You’ll Love This Lasagna Soup
This isn’t just a “healthy version” of lasagna—it’s the better version. Here’s why this soup deserves a permanent spot in your fall meal lineup:
1. One Pot = Less Mess
Everything cooks in one big pot. Minimal dishes, maximum flavor.
2. Dairy-Free but Creamy AF
Thanks to a dreamy cashew cream, you get all the richness—none of the dairy.
3. Protein-Packed
Italian turkey sausage + cashew + broth = a soup that actually fills you up.
4. Light Yet Satisfying
Zucchini noodles give lasagna vibes without the post-carb crash.
5. Loaded with Flavor
Tomato paste, garlic, Italian herbs—this soup does not play when it comes to depth.
6. Sneaky Veggie Moment
Spinach melts right in, so even picky eaters won’t notice they’re eating greens.
7. Meal Prep Approved
It makes a big batch, stores well, and is just as good (if not better) the next day.
Whether you’re feeding your fam, meal prepping for the week, or just craving something warm and grounding—this soup is it.
Ingredient Breakdown
Title: Let’s Break Down What’s in This (And Why It Works)
This soup isn’t about throwing a bunch of random things into a pot and hoping for the best. Every ingredient earns its spot—and together, they create that chef’s kiss lasagna flavor in a light, dairy-free, one-pot meal. Here’s what you’ll need:
The Creamy Base: Cashew Cream
- Raw cashews: Soaked and blended into a smooth, creamy dairy-free “sauce.”
- Nutritional yeast: Adds that cheesy, savory flavor—without actual cheese.
- Broth: You’ll pull 2 cups from the total soup broth to blend this up.
🧠 Pro tip: Blend this first and set aside so it’s ready to go later.
The Savory Soup Base
- Olive oil: For sautéing and richness.
- Diced onions + garlic: Classic, aromatic base for any good soup.
- Italian turkey sausage: Lean protein with tons of flavor (or use ground pork/beef if preferred).
- Tomato paste: Intensifies that deep tomato flavor.
- Diced tomatoes: Adds texture and brightness.
- Italian seasoning, sea salt, black pepper: The essential flavor trifecta.
- Spinach: A whole 5 oz container! It wilts down and sneaks in fiber + nutrients.
- Remaining broth (about 4 cups): Vegetable or chicken broth works—use what you love.
The Noodles & Garnish
- Zucchini ribbons: A fresh, gluten-free noodle swap that soaks up all that flavor.
- Fresh basil or parsley: Adds brightness and that classic Italian finish.
- Parmesan or dairy-free parm: Optional, but always a vibe.
- Pine nuts: For texture, richness, and a little “I’m fancy” moment.
How to Make It
This lasagna soup is comfort food without the chaos. It comes together in one big pot (plus a blender moment for the cashew cream), and it’s as forgiving as it is flavorful. Let’s break it down:
1. Soak + Blend the Cashew Cream
Pour boiling water over 1 cup of raw cashews and let them soak for at least 30 minutes (or longer if you’ve got time). Then blend with:
- 2 cups broth (from your total 6 cups)
- 3 tablespoons nutritional yeast
Blend until silky smooth. Set aside—this is your dairy-free cream magic.
2. Sauté the Sausage + Aromatics
Heat 2 tablespoons olive oil in a large soup pot or Dutch oven. Add:
- 2 diced onions
- 2 lbs Italian turkey sausage (or your preferred ground meat)
- 3 chopped garlic cloves
Cook until the meat is browned and onions are soft—about 8–10 minutes.
3. Add the Flavor Bombs
Stir in:
- 1 (6 oz) can tomato paste
- 1 ½ tsp sea salt, ½ tsp black pepper
- 1 tbsp Italian seasoning
Cook for another 2 minutes to let everything get deep and rich.
4. Build the Soup Base
Pour in:
- 1 (14.5 oz) can diced tomatoes
- Remaining 4 cups of broth
Bring to a simmer. Let it bubble gently for about 10–15 minutes to marry the flavors.
5. Stir in the Cashew Cream + Spinach
Add your blended cashew cream and stir until fully incorporated. Then toss in:
- 1 (5 oz) container baby spinach
Let it wilt into the soup—it happens fast!
6. Finish with Zucchini Noodles
Turn off the heat and add zucchini ribbons or gluten-free pasta of choice. The residual heat will soften the noodles without making them soggy. Let them soak for 2–3 minutes before serving.
7. Garnish + Serve
Ladle into bowls and top with:
- Fresh basil or parsley
- Parmesan or dairy-free cheese
- Pine nuts (optional but so luxe)
- Cracked black pepper or chili flakes, if you’re feeling bold
Tips for Lasagna Soup Success
You don’t need to be a professional chef to make this taste amazing—but these little tips will take it from “yum” to damn, I crushed that.
✅ Blend the Cashew Cream Super Smooth
Like, really smooth. If it’s grainy, soak your cashews longer or blend a little extra. A high-speed blender works best for that dreamy, velvety texture.
✅ Don’t Rush the Tomato Paste
Let it cook for a minute or two to caramelize—it deepens the flavor and gives that rich, cozy lasagna taste we’re going for.
✅ Zucchini Noodles Go In Last
If you toss them in too early, they’ll overcook and go mushy. Just stir them in at the end and let the heat soften them perfectly.
✅ Make It Your Own
Taste as you go. Want more spice? Add chili flakes. Want it thicker? Simmer a bit longer. Need more broth? Go for it. This soup is super flexible.
✅ Garnish Like You Mean It
Fresh basil, a sprinkle of vegan parm, a swirl of olive oil, pine nuts… give her the main character energy she deserves.
Substitutions + Variations
This soup is basically the blueprint—but you’ve got options, boo. Whether you’re working with picky eaters, pantry limits, or just feeling creative, here’s how to customize it:
Switch Up the Protein
- Ground beef or pork = richer flavor
- Lentils or chopped mushrooms = plant-based win
Not Into Cashew Cream?
- Use full-fat coconut milk for a creamy shortcut
- Prefer dairy? Stir in real cream or cheese—live your truth
Want It Extra Thick?
- Add cooked GF pasta instead of zoodles
- Stir in a few mashed white beans for a protein boost
Other Add-In Ideas:
- Sautéed mushrooms
- Chopped kale or shredded carrots
- Crushed red pepper flakes for heat
Storage + Meal Prep Notes
This soup isn’t just a one-night wonder—it’s the kind of recipe that shows up for you again and again. Here’s how to make it work for real life:
Fridge Storage
Let the soup cool completely, then store in an airtight container for up to 4 days. It reheats beautifully on the stove or in the microwave. If it thickens in the fridge (which it will), just stir in a splash of broth or water when reheating.
Freezer Friendly
Yes, even with the cashew cream! Just freeze before adding the zucchini noodles for best texture. Store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge and reheat gently.
Meal Prep Tip
Store noodles separately and add them fresh to each bowl. Keeps everything from getting soggy—and feels like a fresh meal every time.
This isn’t just a soup—it’s a moment to care for you.
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Dairy-Free Lasagna Soup
Print Recipe
Ingredients
For The Cashew Cream
- 1 cup Raw Cashews, soaked in boiling water for at least 30 minutes
- 3 tbsp Nutritional Yeast
- 2 cups Broth
For The Soup Base
- 2 tbsp Olive Oil
- 2 med Onions, diced
- 2 lbs Italian Turkey Sausage (or sub ground beef/pork)
- 3 Cloves Garlic, chopped
- 1 tbsp Italian Seasoning
- 1/2 tsp Black Pepper
- 1 6 oz Can Tomato Paste
- 1 14.5 oz Can Diced Tomatoes
- 6 cups Broth
- 1 5 oz Container Baby Spinach
For The Noodles & Garnish
- 3 med Zucchini, ribboned with a peeler or gluten free pasta of choice
- Fresh Basil or Parsley, for garnish
- Parmesan or dairy-free parmesan, for garnish
- Pine nuts, for garnish
Instructions
- 1. Place the cashews in a heatproof bowl, cover them with boiling water, and let soak for at least 30 minutes before draining.
- 2. While the cashews are soaking, heat the olive oil in a large soup pot over medium-high heat. Add the onions and sausage, cooking until the meat is browned and the onions are softened, about 6 to 8 minutes, breaking the sausage apart as it cooks.
- 3. While this mixture cooks, blend the drained cashews with nutritional yeast and 2 cups of broth in a high-speed blender until completely smooth and silky, then set aside.
- 4. Reduce the heat to medium and stir in the garlic, Italian seasoning, tomato paste, salt, and pepper. Cook for 1 to 2 minutes until fragrant and the tomato paste deepens in color. Stir in the diced tomatoes and the remaining 6 cups of broth, bring the soup to a gentle boil, then lower the heat and simmer for 10 to 15 minutes, stirring occasionally, until the flavors meld and the vegetables are tender.
- 5. Stir in the cashew cream and baby spinach, allowing the soup to simmer for another 2 to 3 minutes until the spinach wilts. Taste and adjust the seasoning as needed.
- 6. Just before serving, stir the zucchini ribbons directly into the pot, or place them into individual bowls and pour the hot soup over them to gently soften.
- 7. Ladle into bowls and top with fresh basil or parsley, parmesan or dairy-free parmesan, and pine nuts if desired.
Notes
Ingredient Notes
- Cashews: Once soaked and blended, cashews create a silky, dairy-free cream base that mimics the classic ricotta used in traditional lasagna. Cashews also provide healthy fats and a bit of extra protein.
- Nutritional yeast: A vegan pantry staple that delivers cheesy, nutty, umami flavor—perfect for replacing parmesan in dairy-free dishes.
- Italian turkey sausage: A lean, protein-packed option with plenty of flavor. Swap with pork or beef for a richer profile, or try a plant-based sausage to keep it vegetarian.
- Zucchini ribbons: A light, gluten-free alternative to pasta that keeps the soup low-carb and adds a fresh, tender texture. Can easily be swapped for gluten-free lasagna noodles or bowtie pasta if you prefer.
- Tomato paste & diced tomatoes: Work together to build a savory, hearty base—tomato paste gives depth while diced tomatoes add texture.
- Spinach: Quick-cooking greens that boost the nutrition profile with iron, folate, and vitamins A and C. Can be swapped with kale or chard for variety.
Customization Ideas
- Protein Options: Swap turkey sausage for ground beef, pork, or a plant-based sausage.
- Scaling: Easily doubles for large families or gatherings.
- Meal Prep: Prepare cashew cream and chop veggies in advance; soup keeps well for weekday lunches.
- Substitutes: Use gluten-free pasta or traditional lasagna noodles instead of zucchini ribbons. Replace spinach with kale or Swiss chard.
Storage Instructions
- Refrigerator: Store cooled soup in airtight containers for up to 4 days. Reheat gently on the stovetop, adding extra broth if it thickens.
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