Low Sodium Traditional Greek Pastitsio

Indulge in the comforting flavors of a classic Mediterranean dish with this Low Sodium Traditional Greek Pastitsio, a heart-smart twist on the beloved baked pasta casserole. This recipe features tender layers of low-sodium penne, a warmly spiced meat sauce infused with cinnamon and allspice, and a velvety creamy béchamel made with unsweetened almond milk or low-fat milk. By using unsalted ingredients like crushed tomatoes and reduced-sodium Parmesan, this dish maintains its rich, authentic flavors while being kinder to your heart. Perfectly baked to a golden finish, it’s an irresistible option for family dinners or special gatherings. Serve this healthier Greek favorite with a fresh parsley garnish for added brightness!

Nutriscore Rating: 72/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 pound lean ground beef or lamb
• 1 medium yellow onion, finely diced
• 3 cloves garlic cloves, minced
• 2 tablespoons salt-free tomato paste
• 1 can (15 ounces) unsalted crushed tomatoes
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground allspice
• 1 teaspoons dried oregano
• 0.5 cups unsalted chicken or vegetable stock
• 12 ounces low-sodium penne or ziti pasta
• 4 tablespoons unsalted butter
• 4 tablespoons all-purpose flour
• 3 cups unsweetened almond milk or low-fat milk
• 0.25 teaspoons ground nutmeg
• 0.5 cups grated Parmesan cheese, reduced sodium (optional)
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 0.25 teaspoons ground black pepper

Directions

Step 1

Heat olive oil in a large skillet over medium heat. Add the ground beef or lamb and cook for 8–10 minutes, breaking it up into small pieces until browned. Drain any excess fat.

Step 2

Add the diced onion and minced garlic to the skillet. Cook for 5 minutes until softened and fragrant.

Step 3

Stir in the salt-free tomato paste and cook for 1 minute to toast it slightly. Then, add the crushed tomatoes, ground cinnamon, ground allspice, dried oregano, unsalted stock, and ground black pepper. Simmer the mixture for 15–20 minutes until it thickens slightly. Set aside.

Step 4

Cook the low-sodium pasta in a large pot of boiling water according to package instructions until al dente. Drain and set aside.

Step 5

To prepare the béchamel sauce, melt the unsalted butter in a saucepan over medium heat. Whisk in the all-purpose flour and cook for 1–2 minutes to create a roux.

Step 6

Gradually whisk in the unsweetened almond milk or low-fat milk, making sure there are no lumps. Continue cooking and stirring for about 8–10 minutes, until the sauce thickens.

Step 7

Stir in the ground nutmeg and optional reduced-sodium Parmesan cheese for added flavor, if desired. Remove from heat.

Step 8

Preheat your oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish.

Step 9

Layer half of the cooked pasta at the bottom of the baking dish. Spread the meat sauce evenly over the pasta. Add the remaining pasta on top.

Step 10

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

Step 11

Bake in the preheated oven for 30–35 minutes, until the top is golden brown and bubbling.

Step 12

Let the Pastitsio rest for 10 minutes before slicing. Garnish with fresh parsley if desired, and serve warm.

Nutrition Facts

Serving size	(2492.5g)

Amount per serving	% Daily Value*
Calories	3238.3

Total Fat 199.5g	0%
Saturated Fat 86.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 558.3mg	0%
Sodium 2144.1mg	0%
Total Carbohydrate 182.6g	0%
Dietary Fiber 19.7g	0%
Total Sugars 27.7g
Protein 197.8g	0%

Vitamin D 331.8IU	0%
Calcium 2959.7mg	0%
Iron 25.0mg	0%
Potassium 3628.4mg	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: 54.1%

Protein: 23.9%

Carbs: 22.0%