Low Sodium Moussaka

Indulge in the hearty and flavorful layers of this low sodium moussaka, a healthier spin on the traditional Greek comfort food that doesn’t skimp on taste. Tender slices of eggplant and potatoes are lightly fried to golden perfection, then layered with a rich, spiced ground beef filling infused with cinnamon and nutmeg for a touch of warmth. The dish is crowned with a velvety homemade béchamel sauce and a sprinkle of Parmesan cheese, creating a golden, bubbly top layer. By using no-salt-added tomato products and unsalted butter, this recipe keeps sodium levels in check while still delivering bold, satisfying flavors. Perfect for family dinners or meal prep, this low sodium moussaka pairs beautifully with a crisp green salad and makes a wholesome, delicious centerpiece for your table.

Nutriscore Rating: 76/100

Prep Time:30 mins

Cook Time:100 mins

Total Time:130 mins

Servings: 6

Ingredients

• 2 large Eggplants
• 2 large Potatoes
• 4 tablespoons Olive oil
• 1 medium Onion
• 3 large Garlic cloves
• 500 grams Ground beef
• 2 tablespoons No-salt-added tomato paste
• 400 grams No-salt-added diced tomatoes
• 0.5 teaspoons Black pepper
• 0.5 teaspoons Cinnamon
• 0.25 teaspoons Nutmeg
• 4 tablespoons All-purpose flour
• 500 milliliters Milk
• 50 grams Grated Parmesan cheese
• 50 grams Unsalted butter
• 2 tablespoons Fresh parsley

Directions

Step 1

1. Preheat your oven to 180°C (350°F).

Step 2

2. Slice the eggplants and potatoes into 1/4-inch thick rounds.

Step 3

3. Heat 2 tablespoons of olive oil in a large non-stick pan over medium heat. Fry the eggplant slices in batches until golden brown on both sides, adding more oil if necessary. Set aside on a paper towel to drain.

Step 4

4. In the same pan, add the potato slices and lightly fry for 5 minutes on each side, then drain and set aside.

Step 5

5. In another pan, heat 1 tablespoon of olive oil and sauté the chopped onion until translucent, about 5 minutes. Add minced garlic and sauté for another minute.

Step 6

6. Add the ground beef, breaking it apart with a spatula, and cook until browned.

Step 7

7. Stir in the no-salt-added tomato paste and cook for 2 minutes. Add the no-salt-added diced tomatoes, black pepper, cinnamon, and nutmeg. Lower the heat and let simmer for 15 minutes.

Step 8

8. For the béchamel sauce, melt the unsalted butter in a saucepan. Stir in the flour and cook for about 1-2 minutes.

Step 9

9. Gradually whisk in the milk until smooth, and cook for about 5-7 minutes until the sauce thickens. Remove from heat and stir in half of the grated Parmesan cheese.

Step 10

10. In a greased 9x13-inch baking dish, layer half of the potatoes, then half of the eggplants. Spread the meat sauce evenly over the eggplants.

Step 11

11. Add another layer of potatoes and eggplants. Pour the béchamel sauce over the top and sprinkle with the remaining Parmesan cheese.

Step 12

12. Bake in the preheated oven for 45-50 minutes, or until the top is golden and bubbly.

Step 13

13. Let cool for 10 minutes before serving. Garnish with chopped fresh parsley.

Nutrition Facts

Serving size	(3326.3g)

Amount per serving	% Daily Value*
Calories	3548.2

Total Fat 217.5g	0%
Saturated Fat 86.3g	0%
Polyunsaturated Fat 5.7g
Cholesterol 561.1mg	0%
Sodium 1529.0mg	0%
Total Carbohydrate 275.2g	0%
Dietary Fiber 52.3g	0%
Total Sugars 82.5g
Protein 157.2g	0%

Vitamin D 226.9IU	0%
Calcium 1612.6mg	0%
Iron 22.3mg	0%
Potassium 8683.5mg	0%

*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.

Source of Calories

Fat: 53.1%

Protein: 17.1%

Carbs: 29.9%