My healthier version of moussaka is packed with tender eggplant, a hearty meat filling, and a creamy lightened-up white sauce—plus a nutritious twist with chopped frozen spinach for an extra boost of greens. The next time I make this dish, I plan to add 2 cups of spinach versus the 1 cup now called for in the recipe. And I may also add a shredded carrot to the beef. By the way, you can prepare the eggplant and/or meat a day or two ahead of time. Store in the fridge and then use when you're ready to assemble.
Ingredients
The Eggplant:
2 medium eggplant (about 2¼ pounds), sliced lengthwise into ¼-inch-thick slices; ends trimmed first and discarded
3 tablespoons extra virgin olive oil
¾ teaspoon kosher salt
Black pepper
The Meat
1 tablespoon extra virgin olive oil
1 medium onion, finely diced
1 pound lean ground beef (90% lean or higher)
2 teaspoons dried oregano
½ teaspoon ground cinnamon
½ teaspoon paprika
½ teaspoon kosher salt
¼ black pepper
2 cups marinara sauce*
1 cup frozen chopped spinach, thawed
The White Sauce
3 cups 2% reduced-fat milk or soymilk
6 tablespoons all-purpose flour
½ teaspoon kosher salt
¼ teaspoon pepper
1 large egg
½ cup plus 3 tablespoons grated Parmesan cheese, divided
¼ teaspoon ground nutmeg
Instructions
For the Eggplant:
Preheat the oven to broil.
Generously spray two rimmed baking sheets with nonstick cooking spray and set aside.
Arrange eggplant on the baking sheets. Use a pastry to brush 3 tablespoons of the olive oil over both sides of each vegetable slice. Sprinkle with the salt and a generous sprinkle of black pepper.
Working in batches (one baking sheet at a time), broil the eggplant for 5 minutes. Keep the door open a crack so you can keep an eye on the vegetables, or open the door every few minutes to take a peek. The slices should start to brown but not burn.
After 5 minutes remove from oven. Flip the eggplant slices and return to the oven. Rotate the baking sheet when you place it back into the oven. Cook another 4 to 5 minutes, or until the slices are softened and golden brown. Repeat with the next baking sheet. If the eggplant slices char a bit or overlap a bit when you arrange them on the baking sheets, that’s okay. They will cook fully in the casserole. Set aside.
For the Meat:
Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring often, until soft and golden, 5 to 7 minutes.
Add the beef, oregano, cinnamon, paprika, salt and pepper and cook, breaking up the large pieces and stirring often, until the meat is no longer pink, about 5 minutes. Reduce the heat to low. Stir in the marinara sauce and spinach, bring to a simmer, and cook until the sauce thickens a bit, about 5 minutes. Taste and adjust seasoning, as desired (i.e. 1 more teaspoon oregano or another ½ teaspoon paprika and/or cinnamon). Set aside.
For the White Sauce
Add the milk, flour, salt, and pepper to a medium-size saucepan and whisk until well combined. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently until the mixture thickens slightly, about 3 minutes. Remove from the heat.
Once thickened, remove the saucepan from the heat to prevent overcooking.
In a small bowl, lightly beat the egg. Gradually whisk in 2 to 3 spoonfuls of the hot milk mixture, one spoonful at a time. This will temper the egg and prevent it from scrambling.
Slowly whisk the tempered egg mixture back into the saucepan of thickened milk, whisking continuously until fully combined. Whisk in ½ cup of the Parmesan cheese and the nutmeg until smooth and thickened. Taste and adjust with more salt and pepper, as desired.
To Assemble
Preheat the oven to 425°F. Lightly spray a 9X13-inch baking dish or pan with nonstick cooking spray.
Arrange half the eggplant slices on the bottom of the prepared dish. Arrange half the meat mixture over the eggplant. Arrange the remaining eggplant slices over the meat. Spoon the remaining beef mixture on top. Pour the sauce evenly over the meat. Use a rubber scraper smooth it out. Sprinkle the remaining 3 tablespoons Parmesan cheese on top.
Bake until the casserole is bubbly and the top is golden brown, about 45 minutes. Note: Place under the broiler for 3 minutes for additional browning on top.
Cool slightly. Cut into 8 pieces, and serve. Cooled leftovers can be portioned and frozen.
Notes
* One 26-ounce jar marinara sauce has about 2½ cups. So, you can either add the entire jar, in which case, you may want to simmer the sauce for an additional 5 to 10 minutes to reduce the liquid; freeze the remaining ½ cup in an airtight container or resealable plastic bag; or use the extra ½ cup in a future non-recipe recipe. See ideas below.
Recipe by Lizs Healthy Table at https://liz.afones.com/2025/01/14/moussaka-reimagined-a-lighter-healthier-version-of-a-greek-classic/