Low Sodium Traditional Moussaka
Savor the rich, authentic flavors of the Mediterranean with our Low Sodium Traditional Moussaka, a heart-healthy twist on a classic Greek dish. This recipe features tender roasted eggplant layered with a savory, spiced meat sauce made from lean, unsalted ground beef or lamb, no-salt-added diced tomatoes, and aromatic cinnamon and nutmeg. Topped with a velvety low-sodium béchamel sauce and a hint of paprika, this moussaka is baked to golden perfection for a satisfying and elegant meal. With only 30 minutes of prep and easy-to-follow steps, it’s ideal for weeknight dinners or special occasions. Enjoy wholesome Mediterranean comfort food that’s lower in sodium but packed with bold, irresistible flavor. Perfect for family meals or entertaining guests!
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Recipe Information
Ingredients
- 2 medium eggplant
- 3 tablespoons olive oil
- 1 pound lean ground beef or ground lamb (unsalted)
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 14-ounce can no-salt-added canned diced tomatoes
- 2 tablespoons tomato paste (no added salt)
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 0.5 teaspoon black pepper
- 3 tablespoons unsalted butter
- 3 tablespoons all-purpose flour
- 2 cups low-sodium milk
- 0.25 cup grated Parmesan cheese (optional, for low sodium, use sparingly)
- 0.5 teaspoon ground paprika
Instructions
Preheat the oven to 375°F (190°C).
Slice the eggplants into 1/4-inch thick rounds. Lay them on a baking sheet lined with parchment paper, brush both sides lightly with 2 tablespoons of olive oil, and bake for 20-25 minutes until tender and slightly golden. Set aside.
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until soft, about 5 minutes. Add the minced garlic and cook for an additional minute.
Add the ground beef (or lamb) to the skillet, breaking it up with a spoon. Cook until browned, about 8-10 minutes.
Stir in the no-salt-added diced tomatoes, tomato paste, ground cinnamon, ground nutmeg, and black pepper. Reduce the heat to low and let the mixture simmer for 15 minutes to allow the flavors to meld. Remove from heat.
To make the béchamel sauce, melt the unsalted butter in a saucepan over medium heat. Whisk in the flour and cook for 1-2 minutes until the raw flour taste is gone.
Gradually add the low-sodium milk while whisking constantly to prevent lumps. Cook the sauce, continuing to whisk, until thickened, about 5-7 minutes. Stir in a pinch of nutmeg and a small amount of grated Parmesan cheese if preferred (optional).
In a lightly greased 9x13-inch baking dish, layer half of the roasted eggplant slices on the bottom. Spread half the meat sauce over the eggplants. Repeat with the remaining eggplants and meat sauce.
Pour the béchamel sauce evenly over the top layer, spreading it out with a spatula. Sprinkle the top with a light dusting of ground paprika for added color.
Bake the Moussaka for 30-35 minutes, or until the top is golden and bubbling. Allow it to cool for 10 minutes before slicing and serving.
Nutrition Facts
Calories |
2703 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 179.6 g | 230% | |
| Saturated Fat | 73.5 g | 368% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 488 mg | 163% | |
| Sodium | 2515 mg | 109% | |
| Total Carbohydrate | 125.1 g | 45% | |
| Dietary Fiber | 35.4 g | 126% | |
| Total Sugars | 68.7 g | ||
| Protein | 172.6 g | 345% | |
| Vitamin D | 5.8 mcg | 29% | |
| Calcium | 1521 mg | 117% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 5080 mg | 108% | |
*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.
