Low Sodium Traditional Greek Moussaka
Indulge in the authentic flavors of Greece with this Low Sodium Traditional Greek Moussaka, a lighter twist on the beloved Mediterranean classic. This hearty casserole layers tender roasted eggplant, a savory meat sauce made with ground beef or lamb, and a creamy, nutmeg-spiced béchamel topping. By using low-sodium ingredients like no-salt-added crushed tomatoes, tomato paste, and milk, this recipe maintains all the richness and complexity of traditional moussaka while being heart-healthier. Perfectly seasoned with cinnamon, nutmeg, and fresh parsley, it captures the essence of Greek comfort food. Ideal for either a family dinner or special occasions, this moussaka pairs wonderfully with a crisp salad or crusty bread. With just 2 hours of combined prep and cook time, this wholesome dish serves up Mediterranean magic without compromising flavor or well-being.
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Recipe Information
Ingredients
- 3 medium Eggplants
- 6 tablespoons Olive oil
- 1 pound Lean ground beef or lamb
- 1 large Onion
- 2 large Garlic cloves
- 15 ounces Canned no-salt-added crushed tomatoes
- 2 tablespoons Tomato paste (low sodium)
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground nutmeg
- 0.5 teaspoon Ground black pepper
- 4 tablespoons Unsalted butter
- 4 tablespoons All-purpose flour
- 2 cups Low sodium milk
- 2 large Egg yolks
- 0.25 cup Grated Parmesan cheese (unsalted or low sodium)
- 2 tablespoons Fresh parsley (finely chopped)
Instructions
Preheat your oven to 375°F (190°C).
Slice the eggplants into 1/4-inch thick rounds and lay them on a large baking sheet lined with parchment paper. Brush both sides with 4 tablespoons of olive oil. Roast in the oven for 20 minutes, flipping halfway through, until tender and lightly browned.
While the eggplants are roasting, heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the finely chopped onion and cook until softened (about 3–4 minutes). Add minced garlic and cook for another minute.
Add the ground beef or lamb into the skillet and cook until browned, breaking it up into small pieces with a spoon as it cooks.
Stir in the crushed tomatoes, tomato paste, cinnamon, nutmeg, and black pepper. Reduce heat to low and simmer for 20 minutes, stirring occasionally, until the sauce thickens. Remove from heat and set aside.
In a medium saucepan, melt the unsalted butter over medium heat. Whisk in the flour and cook for 1–2 minutes, stirring constantly, to create a roux.
Slowly pour in the milk while whisking, ensuring there are no lumps. Cook, whisking constantly, until the sauce thickens (about 5–7 minutes).
Remove the béchamel from the heat and stir in the Parmesan cheese and a pinch of nutmeg. Once slightly cool, whisk in the egg yolks. Set aside.
Lightly grease a 9x13-inch baking dish. Arrange half of the roasted eggplant slices on the bottom of the dish.
Spread the meat sauce evenly over the eggplant layer, then top with the remaining eggplant slices.
Pour the béchamel sauce evenly over the top layer of eggplant, spreading it smooth with a spatula.
Bake in the preheated oven for 45–50 minutes, until the top is golden brown and the edges are bubbling.
Allow the moussaka to cool for 15–20 minutes before slicing and serving. Garnish with fresh parsley if desired.
Nutrition Facts
Calories |
3446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 243.3 g | 312% | |
| Saturated Fat | 90.2 g | 451% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 900 mg | 300% | |
| Sodium | 586 mg | 25% | |
| Total Carbohydrate | 161.5 g | 59% | |
| Dietary Fiber | 41.8 g | 149% | |
| Total Sugars | 79.9 g | ||
| Protein | 183.9 g | 368% | |
| Vitamin D | 8.3 mcg | 42% | |
| Calcium | 1682 mg | 129% | |
| Iron | 21.9 mg | 122% | |
| Potassium | 6147 mg | 131% | |
*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.
