Low Sodium Traditional Moussaka

Discover a healthier twist on a Mediterranean classic with this Low Sodium Traditional Moussaka, a heart-conscious take on the beloved Greek casserole. Layers of tender roasted eggplant, a richly spiced no-salt-added meat sauce, and creamy homemade low-sodium béchamel come together for a flavor-packed dish that's light on sodium but big on taste. Aromatic hints of cinnamon and nutmeg infuse the filling with warmth, while a dash of paprika adds a touch of vibrant color to the golden, bubbling top. Perfect for serving at family gatherings or weekly meal prep, this moussaka lets you indulge in comforting, authentic flavors without compromising on health. Enjoy a wholesome and satisfying dish that’s as nourishing as it is delicious!

Nutriscore Rating: 74/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 6

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

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

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.

Step 3

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.

Step 4

Add the ground beef (or lamb) to the skillet, breaking it up with a spoon. Cook until browned, about 8-10 minutes.

Step 5

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.

Step 6

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.

Step 7

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).

Step 8

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.

Step 9

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.

Step 10

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

Serving size	(2197.7g)

Amount per serving	% Daily Value*
Calories	2703.4

Total Fat 179.6g	0%
Saturated Fat 73.5g	0%
Polyunsaturated Fat 4.7g
Cholesterol 487.8mg	0%
Sodium 2514.8mg	0%
Total Carbohydrate 125.1g	0%
Dietary Fiber 35.4g	0%
Total Sugars 68.7g
Protein 172.6g	0%

Vitamin D 231.8IU	0%
Calcium 1521.0mg	0%
Iron 17.4mg	0%
Potassium 5080.3mg	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: 57.6%

Protein: 24.6%

Carbs: 17.8%