Free Printable: Low Carb & Keto Food List

• Why You’ll Love This Keto Lasagna Recipe
• Ingredients & Substitutions
• How To Make Keto Lasagna
• Tips For The Best Low Carb Lasagna
• Storage Instructions
• What To Serve With Keto Lasagna
• More Low Carb Lasagna Recipes
• My Favorite Tools For This Recipe
• Keto Lasagna (With Real Noodles!) Recipe card
• Recipe Reviews

I love Italian flavors, so it’s no surprise that I have many versions of keto lasagna here on Wholesome Yum – eggplant lasagna , no-noodle lasagna , zucchini lasagna , and lasagna stuffed peppers , to name a few. And these are all delicious, but they are missing one compontent of traditional lasagna: The noodles. So, it’s about time that I show you how to make a low carb lasagna recipe that has actual keto pasta in it, with a texture very close to the real thing!

This keto dinner will satisfy your cravings while keeping you on track with your low carb lifestyle. It’s one of my favorite meals from my Easy Keto Carboholics’ Cookbook !

Why You’ll Love This Keto Lasagna Recipe

• Tastes like classic lasagna
• Low carb lasagna noodles with the right texture
• Simple, common ingredients
• 5.6g net carbs per serving
• Gluten-free and nut-free
• Better than other low carb variations without noodles
• Healthier alternative to traditional lasagna

Ingredients & Substitutions

Here I explain the best ingredients for keto lasagna recipes, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Keto Lasagna Noodles:

• Mozzarella Cheese – This is the base of the low carb lasagna noodles and gives the noodles a chewy texture. This dough works in a similar way to my keto pizza and keto bagels , but using a different flour changes the texture.
• Eggs – You’ll only need the yolks for the noodles. Use the leftover egg whites to make keto angel food cake or 5-ingredient keto white bread !
• Lupin Flour – Lupin flour is a low carb, high protein flour made from lupin beans, which are in the same family as peanuts. You can order it here . The protein functions similarly to how gluten works in white flour, and helps give the noodles a texture similar to the real thing. Almond flour sort of works, but it yields a texture more reminiscent of pizza crust and the noodles break more easily in my testing, while coconut flour does not work at all.

Meat Sauce:

• Ground Beef – I use grass-fed beef, but use the highest quality beef you can afford. I like to use 85/15, but if you use 80/20, you might need to drain the excess fat from the meat to prevent the keto lasagna from being too oily. You can also use other meats, such as ground turkey, Italian sausage, or even ground lamb. For a vegetarian version, try layering fried mushrooms , caramelized onions , and sauteed spinach .
• Sea Salt & Black Pepper
• Marinara Sauce – I make my own sugar free marinara sauce when I have time, but if you choose to use store-bought, make sure to check the ingredients to ensure there’s no added sugar. You can also simply use tomato sauce and add extra seasonings.
• Italian Seasoning – I like to use homemade Italian seasoning (it takes just a few minutes to mix up!), but you can also use store-bought . If you don’t have all the dried herbs needed, you can just use dried oregano by itself.
• Garlic Powder – Optional but will help give the meat sauce extra flavor.

Cheese Filling:

• Ricotta Cheese – Use a full-fat ricotta cheese for best flavor and higher fat content for keto.
• Grated Parmesan Cheese – Shredded parmesan will work, but for best texture, use grated.
• Egg – This binds the filling ingredients together. Let it come to room temperature to blend more easily.

Cheese Topping:

• Mozzarella Cheese – I use shredded mozzarella, but you could also use other melty cheese, such as provolone or Monterey Jack.

How To Make Keto Lasagna

This section shows how to make low carb lasagna, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

Make Keto Lasagna Noodles:

1. Mix the dough. In a large bowl, stir together the lupin flour and egg yolks.
2. Melt the cheese. Heat the mozzarella in the microwave until it’s easy to stir. Stir until smooth.

1. Knead. Add the mozzarella cheese to the flour mixture and knead until a uniform dough forms, with no streaks. Divide the dough into 2 balls.
2. Flatten. Roll the each ball into a rectangle, about 9×13 inches in size each. If the dough is too sticky to roll, you can chill it for 30 minutes first.

Make Meat Sauce & Cheese Filling:

1. Brown the meat. In a large saute pan or skillet with tall sides, break up the ground beef and season with salt and pepper. Cook until browned.
2. Simmer the sauce. Stir in the marinara sauce, Italian seasoning, and garlic powder. Simmer until the meat sauce for your keto lasagna is thickened and flavorful.
3. Make the cheese filling. In a small bowl, stir together the ricotta cheese, parmesan, and egg.

Assemble & Bake:

1. Layer. Spread half of the meat sauce into bottom of a 9×13 casserole dish . Top with one lasagna noodle, half of the ricotta mixture, and half of the mozzarella. Repeat the layers of meat, noodle, ricotta, and mozzarella.

1. Bake. Cover the baking dish with foil and bake. Uncover the keto lasagna and broil to brown the cheese.

Tips For The Best Low Carb Lasagna

• Get lupin flour. I offered almond flour above as an alternative, but the texture is truly best using lupin flour. I hated having to buy another specialty ingredient just to make keto lasagna, but it was really worth it for this recipe!
• Use a food processor for easier mixing. This is not required, but you can blitz the cheese and flour mixture in a food processor instead of by hand to make it easier. The tradeoff is more dishes to wash, so I usually don’t.
• To easily layer lasagna noodles, peel away the top layer of parchment paper and flip over into baking dish. Press firmly, then carefully peel back the other piece of parchment paper that is now on top.

Storage Instructions

• Store: Place this low carb lasagna recipe in an airtight container and store in the refrigerator for 3-4 days.
• Meal prep: There are many different ways to meal prep this easy keto lasagna! Make the dough ahead of time, wrap in plastic wrap, and store in the fridge or freezer. You can also make the meat sauce and cheese filling ahead of time, and store separately. Or for busy weeknights ahead, bake the entire dish and just reheat the day of — it reheats very well!
• Reheat: Heat leftovers in the oven at 350 degrees F, or warm up individual portions in the microwave.
• Freeze: You can make the whole casserole ahead and store in the freezer for up to 3 months. I like to cut into individual portions before freezing, though, so I can grab them for lunch and heat in the microwave right from frozen. If you plan to reheat the entire dish, it’s best to thaw overnight in the fridge first.

What To Serve With Keto Lasagna

Just like zucchini spaghetti or garlic parmesan shirataki noodles , all this keto lasagna recipe needs is a salad, a breadstick, and/or a dessert! Here are a few to try:

• Low Carb Salads – I like to balance the richness in this dish by serving a salad on the side, like a spring mix salad or a sweet kale salad . For Italian flavors, make a marinated artichoke salad or a simple Caprese salad .
• Keto Breadsticks – My favorite are keto garlic breadsticks from my Easy Keto Cookbook , but cauliflower breadsticks make another excellent low carb option. Keto lasagna also goes well with keto garlic cheese bread or keto dinner rolls .
• Keto Desserts – Serve Italian treats, like my 10-minute berry ricotta dessert or keto tiramisu with real coffee flavors.

More Low Carb Lasagna Recipes

Ready for even more low carb lasagna variations? Get creative in the kitchen with these exciting twists on the classic lasagna dish:

Eggplant Lasagna

Zucchini Lasagna

Lasagna Stuffed Peppers

Spaghetti Squash Lasagna

My Favorite Tools For This Recipe

• Saute Pan – Easily cook up the meat sauce in this saute pan that’s also perfect for everything from stir fried veggies to eggs .
• Casserole Dish – I love using this baking dish for low carb lasagna and other casseroles, as it’s nice enough to take right to the table – even for company!

Ingredients

Tap underlined ingredients to see the ones I use.

Lasagna Noodles:

• 3 cups Mozzarella cheese (shredded) ▢
• 6 large Egg yolks ▢
• 3/4 cup Lupin flour ▢

Meat Sauce:

• 1 1/2 lb Ground beef ▢
• 1 tsp Sea salt ▢
• 1/2 tsp Black pepper ▢
• 2 cups Marinara sauce ▢
• 1 tbsp Italian seasoning ▢
• 1 tsp Garlic powder (optional) ▢

Cheese Filling:

• 8 oz Whole milk ricotta cheese ▢
• 1/2 cup Grated parmesan cheese ▢
• 1 large Egg ▢

Cheese Topping:

• 2 cups Mozzarella cheese (shredded) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Keto Lasagna Noodles:

1. In a large bowl, stir together the flour and egg yolks, until crumbly.
2. Melt mozzarella in the microwave or a double boiler on the stove, until easy to stir.
3. Add mozzarella to the flour mixture and knead with your hands until a uniform dough forms.
4. Divide the dough into 2 balls. Roll each ball into a very thin rectangle, 9×13 inches in size. (If the dough is too sticky to roll, you can chill it for 30 minutes first.)

Meat Sauce:

1. Meanwhile, make the meat sauce. Place the ground beef into a large saute pan . Season with salt and pepper. Cook over medium-high heat for about 10 minutes , breaking apart the meat with a spoon or spatula, until browned.
2. Stir in marinara sauce, Italian seasoning, and garlic powder, if using. Reduce heat to a gentle simmer. Simmer for about 10 minutes .

Cheese Filling:

1. While the meat sauce is simmering, make the cheese filling. In a small bowl, stir together the ricotta cheese, parmesan, and egg.

Assembly:

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Spread half of the meat sauce into the bottom of a 9×13 casserole dish . Top with one large 9×13 lasagna noodle. (To do this, peel away the top piece of parchment paper from the noodle, flip over into the baking dish, then carefully peel back the parchment paper that is now on top.) Spread half of the ricotta mixture over it, then sprinkle with half of the mozzarella. Repeat the layers of meat, noodle, ricotta, and mozzarella.
3. Cover the pan with foil, not touching the cheese on top. Bake for 25 minutes . Turn the oven to broil. Place lasagna under the broiler for 2-3 minutes , until cheese is browned.

Did You Like It?

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Maya’s Recipe Notes

Serving size: 1/12 entire recipe

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Lasagna

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Lasagna (With Real Noodles!)

An easy low carb keto lasagna recipe with beef marinara, creamy ricotta, gooey mozzarella, and noodles just like the real thing!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/keto-lasagna/

Ingredients

Lasagna Noodles:

• 3 cups Mozzarella cheese (shredded)
• 6 large Egg yolks
• 3/4 cup Lupin flour

Meat Sauce:

• 1 1/2 lb Ground beef
• 1 tsp Sea salt
• 1/2 tsp Black pepper
• 2 cups Marinara sauce
• 1 tbsp Italian seasoning
• 1 tsp Garlic powder (optional)

Cheese Filling:

• 8 oz Whole milk ricotta cheese
• 1/2 cup Grated parmesan cheese
• 1 large Egg

Cheese Topping:

• 2 cups Mozzarella cheese (shredded)

Instructions

Keto Lasagna Noodles:

1. In a large bowl, stir together the flour and egg yolks, until crumbly.
2. Melt mozzarella in the microwave or a double boiler on the stove, until easy to stir.
3. Add mozzarella to the flour mixture and knead with your hands until a uniform dough forms.
4. Divide the dough into 2 balls. Roll each ball into a very thin rectangle, 9x13 inches in size. (If the dough is too sticky to roll, you can chill it for 30 minutes first.)

Meat Sauce:

1. Meanwhile, make the meat sauce. Place the ground beef into a large saute pan . Season with salt and pepper. Cook over medium-high heat for about 10 minutes , breaking apart the meat with a spoon or spatula, until browned.
2. Stir in marinara sauce, Italian seasoning, and garlic powder, if using. Reduce heat to a gentle simmer. Simmer for about 10 minutes .

Cheese Filling:

1. While the meat sauce is simmering, make the cheese filling. In a small bowl, stir together the ricotta cheese, parmesan, and egg.

Assembly:

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Spread half of the meat sauce into the bottom of a 9x13 casserole dish . Top with one large 9x13 lasagna noodle. (To do this, peel away the top piece of parchment paper from the noodle, flip over into the baking dish, then carefully peel back the parchment paper that is now on top.) Spread half of the ricotta mixture over it, then sprinkle with half of the mozzarella. Repeat the layers of meat, noodle, ricotta, and mozzarella.
3. Cover the pan with foil, not touching the cheese on top. Bake for 25 minutes . Turn the oven to broil. Place lasagna under the broiler for 2-3 minutes , until cheese is browned.

Maya’s Recipe Notes

Serving size: 1/12 entire recipe

📖 Want more recipes like this? Find this one and many more in my Easy Keto Carboholics’ Cookbook here .

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)