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Portion of baked moussaka garnished with parsley on white plate.

Low FODMAP Moussaka Recipe

When you want a hearty oven bake, Low FODMAP Moussaka brings a layer of eggplant slices and potatoes with beef in tomato, oregano and cinnamon, topped with creamy béchamel.

Course: Main
Cuisine: Greek
Prep Time: 45 minutes
Total Time: 1 hour 30 minutes
Servings: 8 people
Author: Manuela Zangara

Ingredients

Meat Sauce

  • 1 tbsp garlic-infused olive oil
  • 4 spring onions – green tops only, chopped
  • 500 g – 1 lb beef mince
  • 100 ml – ⅓ cup white wine
  • 250 g – 9 oz fresh tomatoes – puréed
  • 1 ½ tsp dried oregano
  • ¾ tsp ground cinnamon
  • 2 bay leaves
  • 1 sprig rosemary
  • 1 tbsp parsley – chopped
  • salt – to taste

Cheese Béchamel

  • 30 ml – 2 tbsp extra virgin olive oil
  • 60 g – 2 oz low FODMAP gluten-free flour
  • 500 ml – 2 cups lactose-free milk
  • 1 tsp salt
  • ½ tsp ground nutmeg
  • 50 g – 1 ¾ oz lactose-free cheese
  • 1 egg – lightly beaten

To Assemble

  • 900 g – 2 lb potatoes – sliced
  • 550 g – 1 ¼ lb eggplant – sliced
  • salt – to taste
  • oil spray
  • 50 g – 1 ¾ oz lactose-free cheese

Instructions

Meat Sauce

  1. Purée the fresh tomato and set it aside.
  2. Put the chopped spring onion tops and garlic-infused olive oil in a frying pan and cook for 1 minute.
  3. Add the mince and break up any lumps with a spoon. Brown the meat well over medium-high heat. Once browned, add the wine and let the alcohol evaporate over higher heat.
  4. Stir in the tomato purée, salt, bay leaves, rosemary, oregano, and cinnamon. Mix well, add a glass of water, cover, and cook over low heat until the sauce thickens.
  5. When ready, stir in the parsley and set aside.

Vegetables

  1. Slice the eggplant into 1 cm – ½ inch thick slices and the potatoes into ½ cm – ¼ inch thick slices.
  2. Arrange the eggplant and potato slices on an oven tray lined with baking paper. Spray with olive oil, sprinkle with salt, and bake in a preheated oven at 200°C – 395°F for about 20 minutes, or until golden and cooked through.

Cheese Béchamel

  1. Heat the lactose-free milk and set aside.
  2. Heat the extra virgin olive oil in a medium-sized pot. Add the flour and stir well with a wooden spoon or whisk until smooth and lump-free.
  3. Gradually pour in the hot lactose-free milk, stirring continuously. Add salt and nutmeg, then cook for about 5 minutes, or until thickened.
  4. Add the lactose-free cheese and stir until completely melted.
  5. Turn off the heat and cover the pot to prevent a skin from forming. Let the sauce cool slightly. Lightly beat the egg, add it to the sauce, and stir well. Set aside.

Assembling

  1. Layer the vegetables and meat sauce in an ovenproof dish.

  2. Spread the cheese béchamel evenly over the top and sprinkle the remaining lactose-free cheese on top.

  3. Bake in a preheated fan-forced oven at 180°C – 355°F for 20 minutes, or until golden and heated through. Slice and serve.

Recipe Notes

For a low FODMAP portion, serve ⅛ of the moussaka.