by Elisabeth Duckeck
A few years ago, I posted my recipe for Moussaka—a traditional Greek dish known all over the world and definitely the first thing that comes to mind when you think of Greek cuisine.
Moussaka has been one of my absolute favorites since I moved to Greece. However, I rarely cook it at home because it is incredibly time-consuming. Plus, due to its traditional high calorie content, it is usually not at the top of my diet plan.
How to Make a Healthy Moussaka Recipe
So, I decided to find a way to make this classic Greek dish healthy, with the lowest calories possible while still packing a good amount of high protein.
In the traditional version, all the vegetables are deep-fried in olive oil. Yes, here in Greece, we use this wonderful oil even for deep-frying! While delicious, this method causes the calorie content to skyrocket.
Fun Fact: Did you know that a traditional Moussaka is actually made without zucchini? It typically only features aubergines. However, in Crete, adding zucchini is the local standard—making this lighter version a delicious tribute to Cretan cuisine!
Tips for the success of your cooking
To reduce calories massively without sacrificing flavor, I skip the deep-frying entirely. Instead, I slice the aubergines and zucchini lengthwise.
I highly recommend using a mandoline slicer for this step. Not only does it make the preparation incredibly fast and easy, but it also ensures perfectly even vegetable slices. Consistent thickness means they will bake uniformly in the oven and create beautifully neat layers in your final dish.
Here is my secret trick: Use a fork to score gentle grooves on top of each slice before placing them in a preheated oven. This simple step helps them soften quickly, bake evenly, and absorb all the savory flavors later on without needing pools of oil.
Last but Not Least: The Perfect Greek Cheese
For authentic Greek dishes like Moussaka, we usually use Kefalotyri or Graviera. Both are traditional Greek cheeses made from sheep’s milk (and Kefalotyri often includes goat’s milk as well).
Please note that Greek Graviera should not be confused with Swiss Gruyère, as the latter is made from cow’s milk and has a different flavor profile. However, if you cannot find these special Greek cheeses at your local market, Gruyère makes an excellent and easily accessible substitute!
Key Differences at a Glance
| Criterion | Gruyère | Graviera | Kefalotyri |
|---|---|---|---|
| Origin | Switzerland (Fribourg region etc.) | Greece (e.g., Crete, Naxos) | Greece & Cyprus |
| Type of Milk | Always cow’s milk (raw) | Mostly sheep’s milk (Exception Naxos: cow’s milk) | Sheep’s and goat’s milk |
| Flavor | Fruity, nutty, strong-savory | Mild-sweet, buttery, slightly nutty | Very salty, sharp, intensely pungent |
| Texture | Firm but smooth, melts excellently | Hard, but more elastic than Kefalotyri | Very hard, crumbly, ideal for grating |
Lightweight Greek Moussaka
Equipment
- 1 Chef's knife
- 1 cutting board
- 1 vegetable peeler
- 1 vegetable grater
- 1 large pot or saucepan
- 1 medium or large pot or deep skillet
- 1 baking sheet
- 1 large baking dish approx. 25×30 cm (9×13 inch)
- 1 measuring cup
- 1 kitchen scale or digital scale
- 1 whisk
- 1 wooden spoon or spatula
- 1 small bowl
- 1 oil spray bottle (optional)
Ingredients
- 3 medium (21 oz) potatoes (appr. 600 gr)
- 2 medium (18 oz) zucchini (appr. 500 gr)
- 2 medium (18 oz) aubergines / eggplants (appr. 500 gr)
- 100 gr (3.5 oz / 1 cup) grated carrot
- 1 large chopped onion
- 1 minced garlic clove
- 1 Tbsp tomato paste
- 500 gr (1.1 lbs) lean ground beef
- 100 ml (⅓ cup) dry red wine
- 1 tsp cinnamon
- ¼ tsp nutmeg
- 1 tsp salt
- ¼ tsp pepper
- ½ tsp oregano or thyme
- 1 can (14 oz) diced tomatoes
- 1 pinch of sugar
- 4 Tbsp olive oil
For the light Bechamel
- 100 gr (3.5 oz) margarine
- 100 gr (3.5 oz) all-purpose flour
- 500 ml (2 cups) low-fat milk 2%
- 500 ml (2 cups) vegetable broth
- ¼ tsp nutmeg
- ½ tsp salt
- ¼ tsp pepper
- 1 egg yolk (size L)
- 2 egg whites (40 gr (1.4 oz) liquid egg white)
- 100 gr (3.5 oz) light Graviera cheese
- 1 Tbsp breadcrumbs
- ½ Tbsp oliveoil for the baking tin or 3 sprays of the oil spray bottle
Instructions
Bechamel Preparation
- Combine 500 ml (2cups) of low-fat milk 2% with 500 ml (2 cups) of vegetable broth.
- In a large pot, melt 100 g (3.5 oz / 7 tbsp) of margarine. Add 100 g (3.5 oz / ¾ cup) of all-purpose flour and stir well until a smooth roux forms.
- Gradually add the milk-broth mixture in portions, whisking constantly to prevent lumps. Season with ½ tsp of salt, ¼ tsp of pepper, and ¼ tsp of nutmeg.
- Bring the mixture to a boil and let it simmer until it thickens into a smooth Béchamel sauce. Remove the pot from the heat and stir in 100 g (3.5 oz) of light Graviera cheese until melted. Allow the sauce to cool completely before whisking in 1 egg yolk and 2 egg whites (40 g /1.4 oz).
Meat Sauce Preparation
- In a pot, sauté the chopped onion (approx. 150 g/ 5.3 oz) and minced garlic clove in 1 tbsp of olive oil for about 5 minutes.
- Add 500 g (1.1 lbs) of lean ground beef and cook until browned, breaking it apart with a wooden spoon. Add 100 g (3.5 oz / 1 cup) of grated carrots and cook for another 2 minutes.
- Add 1 tbsp of tomato paste and roast it until it starts sticking slightly to the bottom of the pot.
- Deglaze the pan with 100 ml (3.4 fl oz / ⅓ cup) of dry red wine. Season with ½ tsp of oregano or thyme, ¼ tsp of nutmeg, 1tsp of cinnamon, 1 tsp of salt, and ¼ tsp of pepper. Cook over medium heat until all the liquid has evaporated.
- Add 400 g (14 oz) of diced tomatoes and a pinch of sugar. Simmer over medium heat with a half-closed lid for another 15–20minutes until the liquid is fully absorbed.
Vegetable Preparation
- Preheat the oven to 200°C (400°F). In the meantime, slice the potatoes (approx. 600 g / 1.3 lbs), zucchini (approx. 500 g/ 1.1 lbs), and eggplants (approx. 500 g / 1.1 lbs) lengthwise into slices about 0.5 cm (0.2 inches) thick.
- Arrange the eggplant and zucchini slices on a baking sheet lined with parchment paper. Score them lengthwise with a fork, season lightly with salt, and brush them with 2 tbsp of olive oil. Cover them with another sheet of parchment paper and bake at 200°C (400°F) for 15–20 minutes until tender but not dry.
- Toss the potato slices with 1 tbsp of olive oil and bake them in an air fryer at 195°C (385°F) for 25 minutes. Shake the basket after about 13 minutes to ensure even browning.
Assembling and Baking the Moussaka
- Grease a 25×30 cm (approx. 10×12 inch) baking dish with ½ tbsp of olive oil (3 sprays from an oil mister, approx. 1 g / 0.04oz) and dust evenly with 1 tbsp of breadcrumbs.
- Arrange the potatoes in an even layer at the bottom of the dish and salt lightly. Place the zucchini slices directly on top of the potatoes.
- Separate the egg yolk from the whites. Whip the 2 egg whites until stiff peaks form. Beat the egg yolk well, gently fold it into the whipped egg whites, and then stir this egg mixture into the warm Béchamel sauce.
- Mix about ½ cup of the Béchamel sauce into the cooked meat sauce, then spread the meat evenly over the zucchini layer. Top the meat layer with the eggplant slices and spread the remaining Béchamel sauce evenly over the top.
- Bake in the oven for 35–40 minutes until the surface turns golden brown. Allow the Moussaka to cool down for 45–60 minutes before slicing and serving.
Loved this recipe? Find more ideas for traditional Greek dishes and follow this link to Greek dishes
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