Moussaka is a tasty Greek layered casserole, similar to lasagna, but with vegetables replacing the pasta. This healthier version reduces saturated fat by using ground turkey, olive oil, and low-fat cheese—without compromising flavor.
The Flavor of Moussaka
Moussaka is a classic Greek casserole with a layered structure similar to lasagna, but instead of pasta, it features vegetables like eggplant, potatoes, or zucchini. It’s topped with a rich, creamy béchamel sauce.
The meat sauce is traditionally made with ground lamb or beef—though turkey works just as well— with onions and tomatoes. A hint of cinnamon gives it a distinctive Greek character.
The rich béchamel sauce is fortified with eggs and cheese and has a touch of nutmeg.
Put it all together and you have a satisfying comfort food with a Greek flair.
Ingredients & Nutrition
This recipe swaps out some traditional high-saturated-fat ingredients for healthier alternatives.
Ground turkey replaces the usual ground beef or lamb, boosting protein while lowering saturated fat and calories. Sautéing with olive oil instead of butter further reduces saturated fat.
The béchamel sauce is also made with olive oil instead of butter, and using whole wheat flour instead of all-purpose flour adds fiber without significantly affecting texture.
For the cheese, substituting Parmesan with low-fat cottage cheese or labneh helps cut saturated fat while maintaining creaminess.
Nutritional Facts
Estimated nutrition per serving.
- Calories 493
- Protein 35 g
- Saturated Fat 6 g
- Monounsaturated Fat 14 g
- Polyunsaturated Fat 5 g
- Total Carbohydrate 27 g
- Dietary Fiber 3 g
Instructions
This recipe takes about as much preparation as lasagna.
Prepare Meat Sauce
Sauté ground meat and onion in olive oil until brown.
Add tomato paste, wine, parsley and water. Simmer until the liquid is absorbed, then add breadcrumbs, cheese, cinnamon and season with salt and pepper.
Broil Vegetables
Slice the vegetables into ¼” rounds (eggplant the should be salted and allowed to drain before making the meat sauce).
Arrange them on a cookie sheet, lightly brush with olive oil and season with salt and pepper.
Broil until lightly brown on both sides.
Make Béchamel
Warm milk in microwave.
Heat olive oil in medium sauce pan over low heat. Whisk in 3 tablespoon flour until well blended.
Remove from heat and stir in milk. Return to heat, stir until the sauce is smooth and thick enough to coat spoon. Reduce heat to very low, and remove from heat.
In a small mixing bowl, mix egg with a little of the hot sauce.
Stir egg mixture into the sauce pan. Return to heat for 2 minutes.
Season with nutmeg, salt and pepper.
Assemble
Lightly coat a baking pan with oil and coat with breadcrumbs.
Spread about ½ of the broiled vegetables on the bottom. Cover the bottom layer with the meat sauce , then spread the remaining vegetables on top of the meat sauce.
Spoon the béchamel sauce and remaining cheese on top.
Bake
Bake at 350℉ for 40 minutes until golden. Remove from heat and allow to cool for 10 minutes.
Serve
Healthy Moussaka
Ingredients
- 3 potato about ¾lb, zucchini, or one eggplant
- 1 pound ground turkey ground beef or lamb
- ½ cup onion
- 1 tablespoon tomato paste
- 3 tablespoon red wine 2 tablespoon wine vinegar + 1 tablespoon water
- 3 tablespoon water
- ⅛ teaspoon cinnamon
- 1 teaspoon dried parsley 1 tablespoon chopped fresh parsley
- ¼ cup cottage cheese or labneh – divided parmesan or kefalotyri cheese
- 3 tablespoon breadcrumbs divided
- 3 tablespoon extra virgin olive oil
- 3 tablespoon flour all purpose or whole wheat
- 1⅓ cup milk dairy, or almond
- 1 egg
- ⅛ teaspoon nutmeg
- salt and pepper to taste
Instructions
- Gather ingredients
Prepare Eggplant or Potato
- If using potato:Slice into ¼" rounds
- If using eggplant:Slice into ¼" rounds.Place in colander.Sprinkle with salt.Allow to drain for ½ hour.Pat dry, removing as much salt as possible.
Prepare Meat Sauce
- Chop ½ cup onion
- Heat medium skillet over medium heat.Add 1 tablespoon olive oil.
- Sauté 1 pound ground turkey, and onion until brown.
- Add 3 tablespoon water, 1 tablespoon tomato paste, 3 tablespoon red wine, 1 teaspoon dried parsley, salt and pepper
- Simmer until the liquid has been absorbed.
- Remove from heat, and allow to cool.
- Add ⅛ teaspoon cinnamon, 3 tablespoon cheese, and 2 tablespoon breadcrumbs
Broil Potato or Eggplant
- Lightly brush potato or eggplant with oil on both sides
- Broil until lightly brown on both sides.
Prepare to bake
- Preheat oven to 350℉.
- Lightly oil 5×9" loaf pan and coat with bread crumbs.
- Spread about ½ of potato or eggplant on the bottom.
- Spread meat mixture over the potato.
- Add layer of remaining potato.
- If using cottage cheese or labneh spread 1 tablespoon on top.
Make béchamel sauce
- Warm 1⅓ cup milk in microwave
- Heat 2 tablespoon olive oil in medium sauce pan over low heat.
- Whisk in 3 tablespoon flour until well blended.
- Remove from heat and stir in milk.
- Return to heat, stir until the sauce is smooth and thick enough to coat spoon.
- In a small mixing bowl, mix egg with a little of the hot sauce.
- Reduce heat to very low, and remove from heat.
- Stir egg mixture into the sauce pan.
- Return to heat for 2 minutes.
- Season with ⅛ teaspoon nutmeg, salt and pepper.
Bake
- Spoon béchamel sauce on top. Sprinkle with 1 tablespoon parmesan if using.
- Bake at 350℉ for 40 minutes until golden.
- Remove from heat and allow to cool for 10 minutes.
- Serve.