Packed with fiber, lean protein, and heart-healthy vegetables, this nutritious comfort food supports digestion, bone health, and energy levels. Unlike the traditional versions loaded with cream and cheese, this one uses low-fat cheese, whole wheat lasagna sheets, and a veggie-rich filling. That means you get all the taste and satisfaction of lasagna, without the heaviness.

This is a great option if you’re looking for women over 50 diet recipes that are both wholesome and delicious. The prep is easy, the cooking time is simple, and you can even freeze portions for later. Whether you want a high fiber lasagna for dinner or a low fat lasagna for your meal plan, this recipe checks all the boxes.

Let’s get cooking!

Ingredients (Serves 2 people)

• 4 whole wheat lasagna sheets (pre-cooked or no-boil)
• 1 cup spinach, chopped
• 1 cup zucchini, diced
• ½ cup carrot, grated
• ½ cup mushrooms, chopped
• ½ cup low-fat ricotta or paneer (crumbled)
• ¼ cup mozzarella (low-fat, grated)
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup tomato puree (no added sugar)
• ½ tsp oregano
• ½ tsp chili flakes (optional)
• Salt and pepper to taste

Instructions

1. Prepare the veggie filling
   Heat olive oil in a pan. Sauté garlic, then add zucchini, carrot, mushrooms, and spinach. Cook for 5 minutes until soft. Add salt, pepper, and oregano.
2. Prepare the sauce
   In another pan, heat tomato puree with chili flakes and a pinch of salt. Simmer for 5 minutes.
3. Assemble the lasagna
   • Spread tomato sauce at the bottom of a small baking dish.
   • Add a lasagna sheet, then a layer of veggie filling, then a sprinkle of ricotta.
   • Repeat layers until ingredients are used up.
4. Top it off
   Finish with sauce on top and sprinkle mozzarella.
5. Bake
   Preheat oven to 180°C (350°F). Bake for 20 minutes until cheese melts and top turns golden.
6. Serve warm
   Let it rest for 5 minutes before cutting. Serve with a light side salad.

Benefits for Women Above 50

• High fiber lasagna → Supports healthy digestion and prevents constipation.
• Calcium-rich ricotta and mozzarella → Helps maintain bone strength.
• Low fat, heart-healthy recipe → Olive oil and veggies keep cholesterol in check.
• Balanced meal for seniors → Protein, fiber, and carbs keep energy levels steady.
• Easy lasagna for seniors → Light on the stomach, simple to prepare.

Quick Tips

• Use pre-cooked lasagna sheets for faster prep.
• Add bell peppers or broccoli for more variety.
• For extra protein, add lean chicken or tofu.
• Store leftovers in the fridge for up to 2 days or freeze for later.

The post Easy Prep Healthy Lasagna Recipe for Women Over 50 appeared first on Recipe by Melinda.

The best part? Pancakes don’t have to be unhealthy. By swapping regular flour for oats, almond flour, or adding protein-rich ingredients like Greek yogurt, eggs, or cottage cheese, you can enjoy fluffy pancakes that are both tasty and good for you. These protein-rich recipes for fitness lovers are also perfect for anyone looking for healthy breakfast ideas that don’t feel boring or restrictive.

In this blog, I’m sharing 5 easy high protein pancake recipes that you can whip up in 10–20 minutes. Each recipe serves 2 people and can be customized with your favorite toppings like berries, nut butter, or honey.

Let’s dive in!

1. Banana Oat Protein Pancakes

Time required: 15 minutes | Serves: 2

Ingredients

• 1 ripe banana, mashed
• 1 cup rolled oats
• 2 eggs
• 1 scoop vanilla protein powder
• ½ tsp cinnamon
• ½ tsp baking powder
• ¼ cup milk (dairy or almond)

Instructions

1. Blend oats into flour using a mixer.
2. Add banana, eggs, protein powder, cinnamon, and baking powder.
3. Pour in milk and blend until smooth.
4. Heat a non-stick pan and pour small scoops of batter.
5. Cook each side for 2–3 minutes until golden.
6. Serve with berries or peanut butter.

Quick Tip: Use a well-ripened banana for natural sweetness.

2. Greek Yogurt Protein Pancakes

Time required: 12 minutes | Serves: 2

Ingredients

• 1 cup Greek yogurt
• 2 eggs
• ½ cup oat flour
• ½ tsp baking powder
• 1 tsp honey (optional)

Instructions

1. Whisk Greek yogurt and eggs until smooth.
2. Mix in oat flour and baking powder.
3. Heat a pan and cook pancakes on medium flame.
4. Flip once bubbles appear.
5. Stack and drizzle with honey.
6. Add fresh fruits for topping.

Quick Tip: Use thick Greek yogurt for fluffier pancakes.

3. Cottage Cheese Pancakes

Time required: 15 minutes | Serves: 2

Ingredients

• 1 cup cottage cheese
• 2 eggs
• ½ cup oat flour
• 1 tbsp flaxseed meal
• ½ tsp vanilla extract

Instructions

1. Blend cottage cheese, eggs, and vanilla until smooth.
2. Stir in oat flour and flaxseed meal.
3. Heat a non-stick skillet with little oil.
4. Pour small portions and cook 2 minutes per side.
5. Serve with sliced strawberries or almond butter.
6. Enjoy warm!

Quick Tip: Use low-fat cottage cheese for fewer calories.

4. Almond Flour Pancakes

Time required: 10 minutes | Serves: 2

Ingredients

• 1 cup almond flour
• 2 eggs
• ¼ cup almond milk
• ½ tsp baking powder
• 1 tsp maple syrup (optional)

Instructions

1. Whisk eggs and almond milk in a bowl.
2. Add almond flour and baking powder.
3. Stir until smooth batter forms.
4. Cook pancakes on low heat for 2 minutes per side.
5. Serve with maple syrup and nuts.

Quick Tip: Keep heat low to prevent almond flour pancakes from burning.

5. Vegan Protein Pancakes

Time required: 20 minutes | Serves: 2

Ingredients

• 1 cup oat flour
• 1 scoop vegan protein powder
• 1 tbsp chia seeds (soaked in 3 tbsp water)
• 1 cup almond milk
• ½ tsp cinnamon
• 1 tsp coconut oil

Instructions

1. Mix oat flour, protein powder, and cinnamon in a bowl.
2. Add almond milk and chia seed gel.
3. Stir to form thick batter.
4. Heat pan and grease with coconut oil.
5. Pour batter and cook 3 minutes each side.
6. Serve with bananas or almond butter.

Quick Tip: Let chia seeds soak for at least 5 minutes before adding.

Benefits of High-Protein Pancakes

• Keep you full for longer → no mid-morning cravings.
• Support weight loss by balancing blood sugar.
• Boost metabolism and energy throughout the day.
• Aid in muscle recovery after workouts.
• Easy to customize for different diets (vegan, gluten-free, keto).

The post 5 High-Protein Pancake Recipes for a Healthy Breakfast appeared first on Recipe by Melinda.