Low FODMAP Moussaka Recipe

This creamy, comforting Low FODMAP Moussaka is made with tender eggplant, garlic-infused oil, and lactose-free béchamel, ready in about 90 minutes. The golden, bubbling crust hides layers of rich meat sauce and soft potatoes that melt in your mouth. I finally feel like I can enjoy Greek night again without the stomach trouble.

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Why This Classic Works

I spent years avoiding moussaka because the traditional onion and garlic load was a guaranteed stomach ache. My breakthrough came when I swapped raw garlic for garlic-infused oil, keeping that essential savory depth without the fructans that cause issues.

The real surprise was the béchamel; using lactose-free milk makes it just as silky as the original version. You honestly cannot tell the difference in the final dish, and it holds the rich layers together perfectly while remaining gentle on digestion.

Low FODMAP Moussaka Ingredients

• For the Vegetables:
• 2 medium eggplants (aubergines), sliced into 1/2-inch rounds
• 2 large russet potatoes, peeled and sliced into 1/4-inch rounds
• 3 tbsp garlic-infused olive oil
• 1 tsp salt (for sweating eggplant)
• For the Meat Sauce:
• 1 lb (500g) lean ground beef or lamb
• 1 tbsp garlic-infused olive oil
• 1 can (14 oz) crushed tomatoes (check label for no onion/garlic)
• 1/2 cup dry red wine (optional)
• 1 tsp dried oregano
• 1/4 tsp ground cinnamon
• Salt and black pepper to taste
• For the Béchamel:
• 3 tbsp butter or garlic-infused oil
• 3 tbsp gluten-free all-purpose flour
• 2 cups lactose-free milk, warmed
• 1/4 tsp ground nutmeg
• 1/2 cup parmesan cheese, grated
• 1 egg yolk

How To Make Low FODMAP Moussaka

1. Prep the Eggplant: Place eggplant slices in a colander and sprinkle generously with salt; let them sit for 30 minutes to draw out bitter moisture, then rinse and pat dry with paper towels.
2. Roast the Vegetables: Preheat your oven to 400°F (200°C); brush eggplant and potato slices with olive oil, arrange on baking sheets, and roast for 20 minutes until tender and lightly browned.
3. Cook the Meat Sauce: Brown the ground beef in a skillet with garlic-infused oil over medium heat, then add the crushed tomatoes, wine, oregano, and cinnamon; simmer for 15 minutes until thickened.
4. Make the Béchamel: Melt butter in a saucepan, whisk in the flour to form a paste, then gradually pour in the warm milk while whisking constantly until smooth and thickened; remove from heat and stir in nutmeg, parmesan, and the egg yolk.
5. Assemble the Layers: Grease a 9×13 baking dish and arrange a layer of potatoes at the bottom, followed by the roasted eggplant, and then top with the meat sauce.
6. Bake the Dish: Pour the creamy béchamel sauce evenly over the meat layer and bake for 35-40 minutes until the top is golden brown and bubbling.

Recipe Tips

• Salt is crucial: Salting the eggplant doesn’t just reduce bitterness; it collapses the sponge-like texture so it absorbs less oil during cooking.
• Check tomato labels: Many canned tomato products contain hidden onion powder or high-fructose corn syrup, so always read the ingredients list carefully.
• Let it set: If you cut into the moussaka immediately after baking, the layers will slide apart; waiting 20 minutes ensures neat, distinct squares.

What To Serve With Moussaka

Serve this heavy dish with a crisp, simple green salad dressed with lemon juice and olive oil to cut through the richness. A side of steamed green beans or roasted carrots also adds color and nutrition without adding high FODMAP ingredients.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. This dish freezes exceptionally well for up to 3 months; thaw it overnight in the fridge before reheating in the oven covered with foil.

FAQs

• Can I use plant-based milk? Yes, unsweetened almond milk works well for the béchamel, though the flavor profile will be slightly nuttier than lactose-free cow’s milk.
• Is parmesan cheese low FODMAP? Yes, hard aged cheeses like parmesan are virtually lactose-free and generally considered safe for a low FODMAP diet.
• Can I skip the potatoes? Traditional moussaka varies by region, so skipping potatoes is fine, but you may want to add an extra eggplant to maintain the volume.

Nutrition

• Calories: 480
• Total Fat: 28g
• Saturated Fat: 12g
• Cholesterol: 85mg
• Sodium: 450mg
• Total Carbohydrate: 25g
• Protein: 22g

Try More Recipes:

• Low FODMAP Steamed Green Beans Recipe
• Low FODMAP Paprika Chicken Recipe
• Low FODMAP Stuffed Shells Recipe