High Protein Musaca
Elevate your dinner game with this hearty and delicious High Protein Musaca, a nutritious twist on the classic Balkan dish. Perfect for meal preppers and fitness enthusiasts, this recipe combines tender, golden-brown eggplant slices with a rich filling of lean ground beef, protein-packed brown lentils, and a burst of Mediterranean flavors like oregano, cinnamon, and garlic. A creamy Greek yogurt topping, enriched with Parmesan and eggs, adds a luscious, golden finish, turning this dish into a satisfying, high-protein masterpiece. Whether you’re feeding a family or prepping for the week, this wholesome musaca bakes in just over an hour and serves six portions of comfort and nutrition in every bite. Garnish with fresh parsley and enjoy this layered delight as a balanced, flavor-packed meal.
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Recipe Information
Ingredients
- 3 medium eggplants
- 5 tablespoons olive oil
- 500 grams lean ground beef
- 1 large, chopped onion
- 3 minced garlic cloves
- 400 grams canned diced tomatoes
- 2 tablespoons tomato paste
- 200 grams cooked brown lentils
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cinnamon
- 2 teaspoons salt
- 1 teaspoon black pepper
- 400 grams greek yogurt
- 2 large eggs
- 50 grams grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
Instructions
Preheat your oven to 200°C (392°F).
Slice the eggplants into 1 cm thick rounds. Sprinkle with salt and let them sit for 10 minutes to draw out moisture, then pat dry.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Fry the eggplant slices in batches until golden brown on each side, adding more oil as needed. Set aside on paper towels to drain excess oil.
In the same skillet, add the remaining olive oil and sauté the chopped onion and minced garlic until fragrant and translucent.
Add the lean ground beef and cook until browned, breaking it apart with a spoon.
Stir in the canned diced tomatoes, tomato paste, cooked lentils, dried oregano, ground cinnamon, 1 teaspoon salt, and black pepper. Simmer over low heat for about 15 minutes or until the mixture thickens.
In a mixing bowl, whisk together the Greek yogurt, eggs, grated Parmesan cheese, and 1 teaspoon of salt until smooth.
In a large baking dish, spread half of the meat and lentil mixture as the base layer.
Arrange half of the fried eggplant slices on top of the meat mixture.
Repeat the layers with the remaining meat mixture and eggplants.
Pour the yogurt mixture over the top layer of eggplants and spread evenly.
Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and set.
Remove from the oven and let it cool for a few minutes.
Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
2766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 147.5 g | 189% | |
| Saturated Fat | 44.0 g | 220% | |
| Polyunsaturated Fat | 10.1 g | ||
| Cholesterol | 753 mg | 251% | |
| Sodium | 6760 mg | 294% | |
| Total Carbohydrate | 155.8 g | 57% | |
| Dietary Fiber | 56.7 g | 202% | |
| Total Sugars | 66.4 g | ||
| Protein | 197.6 g | 395% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 1269 mg | 98% | |
| Iron | 29.0 mg | 161% | |
| Potassium | 4922 mg | 105% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
