Low Carb Moussaka with Cauliflower Bechamel

 

Make this Low Carb Moussaka with Cauliflower Bechamel in no time—no fats, no sautéing, just vegetables.

A delicious vegetarian dish, for a vegan option avoid any kind cheese, use nutritional yeast instead.

I added Cheddar cheese, which, if it’s good quality, and is naturally low in lactose.

Parmigiano-Reggiano is another great option. But cheese is completely optional, if you want a vegan dish, just skip it.

If you’re lactose intolerant but love cheese, both of these varieties are usually well-tolerated.

In general, aged and well-cured cheeses made from high-quality milk tend to be easier to digest.

Cheeses made from goat or sheep milk are also a great choice, as they’re typically more digestible than cow’s milk cheeses.

The main ingredient in this recipe is eggplant, a low carb vegetable

Moussaka is a traditional Greek dish made with eggplant, minced lamb, and tomato, layered and baked.

This version is a much lighter, vegetarian take on the classic.

I prepared it in a titanium pot over low heat, which helps preserve all the nutrients and flavors of the vegetables without frying or using much (or any) oil.

If you don’t have this kind of pot, you can easily make it in the oven.

Just use a baking dish and grease it with a bit of oil or butter to prevent sticking.

In this recipe, the vegetables are added raw, there’s no need to pre-cook or fry anything in advance.

The only thing that needs to be prepared ahead of time is the tomato sauce.

You can make your own or buy a good-quality one. Just read the label and try to choose a sauce without lots of preservatives, starches, or added sugars.

Cauliflower-based bechamel is dairy-free and very low in calories

To complete this delicious and light vegetable moussaka, make a cauliflower béchamel.

The recipe is super simple—it’s basically a thicker version of my comforting cauliflower cream.

Just reduce the liquid to make it richer and creamier. I’ll explain everything in this post.

I really hope you give this dish a try. It’s simple, light, and easy to digest—perfect to prepare in advance and serve whenever you need it.

You’re going to love it!

 

 

Opting for a low carb vegetarian moussaka offers numerous health benefits:​

• Lower in Saturated Fats: Eliminates the need for fatty meats and oils.

• Rich in Fiber: Packed with vegetables that aid digestion.

• Gluten-Free: Suitable for those with gluten sensitivities.

• Dairy-Free Option: Ideal for lactose-intolerant individuals.​

Low Carb Moussaka with Cauliflower Bechamel has nutritional benefits:​

• Eggplants: High in antioxidants and fiber.

• Cauliflower: Rich in vitamins C and K.

• Tomatoes: Excellent source of lycopene and vitamin C.

• Red cabbage: Antioxidants, fiber, vitamin C and K.​

Pair this recipe with quinoa or a fresh Greek salad.

 

About cheeses:

If you’re not strictly vegan, consider adding cheeses like aged Cheddar or Parmigiano-Reggiano.

These cheeses are lower in lactose and can be more digestible for those with lactose intolerance.

For a vegan version, simply omit the cheese or use nutritional yeast or other plant-based alternatives.

Serving suggestion:

Pair this vegetable moussaka with a fresh Greek salad or steamed greens for a complete meal.

It also pairs well with quinoa or brown rice for added protein and fiber.

 

This healthy vegetable moussaka is a delightful and nutritious alternative to the traditional version.

It’s perfect for meal prep, family dinners, or impressing guests with a wholesome dish.

Give it a try and enjoy a taste of the Mediterranean in your own kitchen!

Cheers!

 

Related Posts:

• Sugar free Shakshuka
• Crustless Quiche