Mediterranean-Style Moussaka (Healthier Version)
A lighter take on the classic Greek Moussaka—with leaner ingredients, fewer carbs, and a creamy Greek yogurt topping instead of heavy béchamel.
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: ~1 hour 5 minutes
Servings: 6
Ingredients
For the Layers:
✅ 2 large eggplants (or zucchini), sliced
✅ 2 tbsp olive oil
✅ Salt and pepper, to taste
For the Meat Sauce:
✅ 1 lb ground lamb (or lean turkey/beef for a lighter option)
✅ 1 small onion, finely chopped
✅ 2 cloves garlic, minced
✅ 1 can (14 oz) crushed tomatoes
✅ 1 tsp cinnamon
✅ 1 tsp oregano
✅ ½ tsp cumin
✅ Salt and pepper, to taste
For the Creamy Topping (Healthier Béchamel):
✅ 1 cup Greek yogurt (protein-packed alternative to heavy béchamel!)
✅ 1 egg
✅ ½ cup grated Parmesan or feta cheese
Instructions
1️⃣ Prepare the Eggplant/Zucchini
🔹 Preheat oven to 375°F (190°C).
🔹 Brush sliced eggplant/zucchini with olive oil, sprinkle with salt & pepper.
🔹 Roast for 15 minutes until softened.
2️⃣ Make the Meat Sauce
🔸 Heat a pan over medium heat. Add onion & garlic, sauté until soft.
🔸 Add ground lamb/turkey, cook until browned.
🔸 Stir in crushed tomatoes, cinnamon, oregano, cumin, salt & pepper.
🔸 Simmer for 10 minutes until thickened.
3️⃣ Prepare the Yogurt Topping
🔹 In a bowl, whisk together Greek yogurt, egg, and Parmesan (or feta cheese).
4️⃣ Assemble & Bake
🔸 In a baking dish, layer roasted eggplant/zucchini, then meat sauce, and repeat.
🔸 Spread yogurt topping evenly on top.
🔸 Bake for 30 minutes until golden and bubbly.
Notes & Tips
✔ Make it vegetarian? Swap meat for lentils or mushrooms!
✔ Want extra creamy topping? Mix Greek yogurt + ricotta cheese.
✔ Add more depth? A splash of red wine enhances flavor.
Nutritional Info (Per Serving)
- Calories: ~280
- Protein: ~25g
- Fat: ~15g
- Carbs: ~12g
- Fiber: ~3g
Health Benefits 🌿💪
✅ High-Protein & Low-Carb – Great for weight management!
✅ Greek Yogurt Béchamel – Lighter, probiotic-rich alternative.
✅ Nutrient-Dense – Packed with iron, fiber, and antioxidants.
Q&A:
❓ Can I make this ahead of time?
✔ Yes! Assemble it and refrigerate up to 24 hours before baking.
❓ What’s the best side dish?
✔ Serve with Greek salad or roasted veggies!
❓ Can I freeze leftovers?
✔ Absolutely! Store in an airtight container for up to 3 months.
Would you like any adjustments or substitutions? 😊
So excited to try this.