DinnerHardGluten-Free

Greek Moussaka (Adapted)

Tender roasted eggplant layered with cinnamon-spiced lamb and silky bechamel—a simplified take on the Greek classic for remission days when you're craving something special.

Greek Moussaka (Adapted)
Total Time
105m
Servings
8
Calories
425
Fiber
4g
Protein
24g
Carbs
22g
Fat
28g
Best ForSafe for Crohn's & UC
Remission

Watch Out For

eggplantmoderate

Nightshade glycoalkaloids may disrupt intestinal epithelium and activate mast cells in some IBD patients

Tip: This is a core component and cannot be substituted. If you've never tried eggplant during remission, start with a small portion to gauge your response.

ground lambmoderate

Ground lamb averages 20-25% fat, which can slow digestion and trigger symptoms in some people

Tip: Use extra-lean ground beef (90/10 or 93/7) or drain excess fat after browning to reduce fat content.

dairymild

Contains butter, milk, and cheese which may trigger symptoms in lactose-sensitive individuals

Tip: Use lactose-free milk (already specified). Aged Parmesan is naturally low in lactose. For dairy-free, see Notes for coconut milk alternative.

Ingredients

    Eggplant Layer

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Meat Layer

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Bechamel

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

    Eggplant

  1. Sprinkle both sides of eggplant slices generously with salt and arrange in a single layer on a baking sheet lined with paper towels. Let sit 30 minutes.

    Equipment: baking sheet, paper towels
    Tip: You'll see beads of moisture form on the surface - this is excess water leaving the eggplant
  2. Rinse the slices under cold water to remove all the salt, then pat completely dry with clean paper towels or a kitchen cloth.

    Equipment: paper towels
  3. Preheat oven to 400°F (200°C).

    400°F (200°C)
  4. Brush both sides of each slice with olive oil and arrange on parchment-lined baking sheets in a single layer.

    Equipment: baking sheets, parchment paper, pastry brush
  5. Roast for 20-25 minutes, flipping halfway through, until the eggplant is soft, golden brown, and starting to caramelize at the edges.

    400°F (200°C)
    Tip: Flip halfway through for even browning
  6. Remove from oven and reduce temperature to 350°F (175°C) for assembly.

    350°F (175°C)
  7. Meat Sauce

  8. Heat garlic-infused oil in a large skillet over medium-high heat until shimmering.

    Equipment: large skillet
  9. Add ground lamb and break it up with a wooden spoon. Cook for 7-8 minutes, stirring occasionally, until the meat is deeply browned with no pink remaining.

    Equipment: wooden spoon
  10. Add crushed tomatoes, red wine, cinnamon, allspice, bay leaf, and salt. Stir to combine.

  11. Reduce heat to medium-low and simmer uncovered for 20-25 minutes, stirring occasionally, until the sauce has thickened and reduced by about one-third. Remove and discard the bay leaf.

    Tip: The sauce should reduce by about one-third
  12. Bechamel

  13. Melt butter in a medium saucepan over medium heat until foaming.

    Equipment: medium saucepan, whisk
  14. Whisk in rice flour and cook for 2 minutes, stirring constantly, until the mixture turns light golden and smells nutty.

    Tip: This is your roux - it should smell nutty, not raw
  15. Gradually add lactose-free milk in a slow, steady stream while whisking constantly to prevent lumps from forming.

    Tip: Add milk slowly while whisking to prevent lumps
  16. Continue cooking and whisking for 5-7 minutes, until the sauce thickens enough to coat the back of a spoon. You should see steady bubbles breaking the surface.

  17. Remove from heat and stir in grated Parmesan and nutmeg until the cheese melts completely.

  18. Let the sauce cool for 3-4 minutes, then whisk in the egg yolk until fully incorporated and smooth.

    Tip: Cooling slightly prevents the egg yolk from scrambling
  19. Assembly

  20. Arrange half of the roasted eggplant slices in an even layer in a 9x13-inch baking dish, overlapping slightly if needed.

    Equipment: 9x13-inch baking dish
  21. Spread all of the meat sauce evenly over the eggplant layer, using a spatula to reach the edges.

    Equipment: spatula
  22. Top with the remaining eggplant slices in another even layer.

  23. Pour the bechamel sauce over the entire surface, using an offset spatula or the back of a spoon to spread it to the edges and seal in the layers below.

    Equipment: offset spatula
    Tip: Spread bechamel to the edges to seal in the layers
  24. Bake uncovered for 45-50 minutes, until the top is deeply golden brown and you see bubbles breaking through at the edges.

    350°F (175°C)
  25. Remove from oven and let rest for 15 minutes before slicing.

    Tip: Resting allows the layers to set so they cut cleanly

Notes

Storage

Refrigerate in an airtight container for up to 4 days. Reheat individual portions in the microwave at 50% power to prevent the bechamel from separating. Freezes well for up to 3 months—thaw overnight in the fridge before reheating.

Make-ahead

Assemble completely, cover tightly, and refrigerate up to 24 hours before baking. Add 10-15 minutes to the bake time if going straight from fridge to oven.

Leaner meat option

Use ground sirloin or extra-lean ground beef (90/10 or 93/7) to reduce fat content. Drain any excess fat after browning to make it gentler on the digestive system.

Dairy-free adaptation

Replace butter with olive oil and use full-fat coconut milk in place of lactose-free milk for the bechamel. Omit the Parmesan or use nutritional yeast for a cheesy flavor.

No onion

Traditional moussaka uses lots of onion. We use garlic-infused oil instead to keep it low-FODMAP while maintaining flavor depth.

Why salt eggplant

Salting draws out bitterness and excess moisture, making the eggplant softer and more digestible. Don't skip this step.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches