Low Sodium Traditional Greek Moussaka

Experience the vibrant flavors of Greece with this Low Sodium Traditional Greek Moussaka, a healthier twist on the beloved classic. Layers of tender roasted eggplant, savory ground beef or lamb simmered in a rich spiced tomato sauce, and a creamy, velvety low-sodium béchamel combine to create an irresistible dish that's both comforting and heart-conscious. Featuring no-salt-added crushed tomatoes, low-sodium milk, and unsalted Parmesan cheese, this recipe maintains the authentic taste of Greek cuisine while reducing sodium content, making it perfect for those seeking a balanced yet satisfying meal. With a golden crust baked to perfection and a touch of fresh parsley for garnish, this moussaka is a show-stopping main course ideal for family dinners or special occasions. Pair with a crisp salad or warm pita bread for a full Mediterranean dining experience!

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:90 mins

Total Time:120 mins

Servings: 6

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)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Slowly pour in the milk while whisking, ensuring there are no lumps. Cook, whisking constantly, until the sauce thickens (about 5–7 minutes).

Step 8

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.

Step 9

Lightly grease a 9x13-inch baking dish. Arrange half of the roasted eggplant slices on the bottom of the dish.

Step 10

Spread the meat sauce evenly over the eggplant layer, then top with the remaining eggplant slices.

Step 11

Pour the béchamel sauce evenly over the top layer of eggplant, spreading it smooth with a spatula.

Step 12

Bake in the preheated oven for 45–50 minutes, until the top is golden brown and the edges are bubbling.

Step 13

Allow the moussaka to cool for 15–20 minutes before slicing and serving. Garnish with fresh parsley if desired.

Nutrition Facts

Serving size	(2775.6g)

Amount per serving	% Daily Value*
Calories	3446.5

Total Fat 243.3g	0%
Saturated Fat 90.2g	0%
Polyunsaturated Fat 8.0g
Cholesterol 899.7mg	0%
Sodium 585.5mg	0%
Total Carbohydrate 161.5g	0%
Dietary Fiber 41.8g	0%
Total Sugars 79.9g
Protein 183.9g	0%

Vitamin D 332.2IU	0%
Calcium 1682.5mg	0%
Iron 21.9mg	0%
Potassium 6147.4mg	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: 61.3%

Protein: 20.6%

Carbs: 18.1%