Mouthwatering Moussaka (Eggplant Casserole) – Keto, Low Carb and Gluten-Free  – 80 Twenty Nutrition

Mouthwatering Moussaka (Eggplant Casserole) – Keto, Low Carb and Gluten-Free 

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Moussaka is comfort food in a pan. Think of it as a Greek lasagna: creamy sauce, layers of deliciousness and the umami yum of tomatoes. Classic moussaka recipes use potatoes, but I left them out to make my Moussaka (Eggplant Casserole) keto and low carb. Plus, this recipe is gluten-free. It makes lots of leftovers so it’s a great Sunday meal prep recipe. It also freezes well so you can set some aside for those nights when you just don’t feel like cooking.

Moussaka - eggplant casserole - keto, low carb and gluten free - recipe by Christy Brissette media registered dietitian nutritionist in Chicago - president of 80 Twenty Nutrition

Now moussaka is not a quick recipe, but it is fairly easy. You do need time on your side, because you have to roast all of the eggplant before you assemble and bake the moussaka. Trust me, it’s totally worth it. I looked forward to eating this so much that I had it every day for a week. If you don’t have several hours set aside to make your moussaka, not to worry. You can make it in stages. I’ll explain more below!

Moussaka - eggplant casserole - keto, low carb and gluten free - recipe by Christy Brissette media registered dietitian nutritionist in Chicago - president of 80 Twenty Nutrition

Some recipes have you take some of the eggplant skin off, but I’ve tried it both ways and found that it’s just as delicious without having to do that. And I’m all about saving time and skipping steps you don’t need! How’s that for saving you time?

Mouthwatering Moussaka (Eggplant Casserole) – Keto, Low Carb and Gluten-Free

Moussaka - eggplant casserole - keto, low carb and gluten free - recipe by Christy Brissette media registered dietitian nutritionist in Chicago - president of 80 Twenty Nutrition

Get ready to have a new favorite recipe. Move over, shepherd’s pie. See ya later, boring casseroles. It’s all about the moussaka!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Moussaka (Eggplant Casserole) - Keto, Low Carb and Gluten-Free 

This authentic Greek Moussaka recipe is keto, low carb and gluten-free. It's the perfect comfort food and freezes well so it's a great option for meal prep.
Servings 8
Calories 497 kcal
Prep Time 1 hour
Cook Time 2 hours
Total Time 3 hours

Ingredients
  

  • 3 large eggplants (about 3 lbs)

Meat Sauce

  • 2 tbsp Avocado oil
  • 1 large onion diced
  • 3 cloves garlic minced
  • 3 lbs ground beef
  • 14.5 oz canned diced tomatoes
  • 1/2 tsp cinnamon
  • 1/2 tsp salt
  • 1 pinch black pepper

Bechamel Sauce

  • 3 tbsp butter unsalted
  • 4 tbsp rice flour
  • 1 cup whole milk
  • 1/2 cup heavy cream
  • 1/4 tsp salt
  • pinch pepper
  • 1/4 cup Parmesan cheese grated

Instructions
 

Roasted Eggplant

  • Preheat your oven to 400F. Cut your eggplant width-wise into circles 1/3 of an inch thick. Cover two baking sheets with paper towels or clean dish towels. Spread the eggplant slices onto the towels and sprinkle with salt. Let them sit for about 15 minutes so some of the moisture comes out. Rinse the eggplant slices in a colander and then pat them dry with more towels.
  • Take the towels off of the baking sheets and cover with parchment paper. Make a single layer of eggplant slices on the prepared baking sheets (so they're not overlapping).
  • Bake the eggplant for about 20 minutes or until it starts to turn golden brown. Turn off the oven.

Meat Sauce

  • In a large skillet over medium high heat, saute the onion in avocado oil until translucent. Add the garlic and saute for another 2 minutes.
  • Add the ground beef and cook about 12 minutes or until no longer pink. Stir in the rest of the meat sauce ingredients. Cover and simmer on medium low for 15 minutes. Preheat the oven to 350 F.

Bechamel Sauce

  • In a small saucepan, melt the butter over medium heat. Whisk in the flour and cook for 2 minutes, whisking often.
  • Whisk in the milk, stirring constantly. Whisk in the cream. Bring it to a boil and simmer on low for 2 minutes. Remove from heat and and add salt and pepper.

Moussaka

  • Prepare a 8x13 inch pan by spraying or drizzling with avocado oil. Create a layer with 1/3 of the eggplant slices (it's ok if they overlap). Cover with half of the meat sauce. Add another layer of eggplant and the rest of the meat sauce. Then layer with the rest of the eggplant.
  • Crack the egg into a small bowl and beat lightly. Whisk the egg into the bechamel sauce and pour the bechamel sauce over the moussaka, spreading evenly with a spatula.
  • Sprinkle the cheese over the moussaka. Bake in your preheated oven for 45 minutes. Enjoy!

Notes

This moussaka freezes really well either before or after you bake it.
If you don't have time to make the whole recipe in one stretch, make the eggplant and meat sauce one day and then make the bechamel sauce and assemble your moussaka another day.

Nutrition

Calories: 497kcalCarbohydrates: 18gProtein: 41gFat: 29gSaturated Fat: 13gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 139mgSodium: 493mgPotassium: 604mgFiber: 8gSugar: 8gVitamin A: 700IUVitamin C: 12.4mgCalcium: 150mgIron: 0.7mg
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