This healthy courgette moussaka has layers of meat sauce with griddled courgettes, topped with an enriched white sauce. It's a delicious, healthy family meal which is ideal for meal prep and freezes well.
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Why you'll love the recipe
- A delicious, healthier moussaka recipe made with courgettes (no aubergines)
- This healthy courgette moussaka is much lower in saturated fat than a traditional recipe. It's also lower in calories
- Easier to make than a traditional recipe. Courgettes are easier to prepare than aubergines, and the quick white sauce is made with an all-in-one method
- Courgette moussaka is gluten-free and can easily be made dairy-free
I love moussaka, but unfortunately, my family don't like aubergines. So I've developed this healthy version of the recipe made with courgettes. I often have a glut of courgettes, so this recipe is ideal for using them up.
Ingredients
Courgettes (also known as zucchini). You'll need nice firm courgettes for this recipe so that they hold their shape and are not too watery.
Minced beef or lamb. I used lean minced beef to make my courgette moussaka as I find it less fatty, but lamb is more traditional if you prefer to use that.
Canned tomatoes and tomato puree add both flavour and moisture to the meat.
Onions, garlic, ground cinnamon and fresh parsley add a delicious, distinctive flavour to the moussaka. I used ground cinnamon, but you can use half a stick of cinnamon if you prefer.
Milk. You can choose whichever type of milk you prefer. If you want your healthy moussaka to be dairy free, use either oat milk or soy milk.
Cornflour (also known as cornstarch) thickens the sauce. It is very easy to use, and it makes the sauce gluten free.
Eggs are added to the sauce to make it richer and thicker.
You'll also need some olive oil (or another healthy oil) for frying and seasoning.
How to make courgette moussaka
There are 3 easy stages to the recipe, and you can cook the white sauce and courgettes whilst the meat sauce is bubbling away.
Meat sauce
Heat a large frying pan with a lid on a medium heat and add a tablespoon of olive oil. Add the chopped onion and fry, stirring occasionally, until starting to soften and turn brown. Add the chopped garlic for the final minute of cooking.
Push the onion to the side of the pan. Add the meat to the pan and break it up with a spatula. Fry for 3-4 minutes, stirring occasionally until the meat has browned.
Add the canned tomatoes and tomato puree. Season well and add the ground cinnamon and chopped parsley. Mix well and cover with a lid. Simmer gently for 20 minutes.
White sauce
Add the milk and cornflour to a cold pan, along with some salt and pepper. Stir together until well mixed, then place the pan on a medium heat. Whisk constantly until the sauce comes up to a simmer. It will thicken as it comes to the boil. Remove from the heat and set aside to cool.
Preheat the oven to 180 degrees (160 fan, 350 fahrenheit)
Courgettes
Trim the courgettes and cut lengthways into strips about a quarter inch thick. Brush with a little olive oil.
Heat another frying pan or griddle pan on a medium-high heat. Place half of the courgette strips in a single layer in the pan and fry for 5 minutes until golden. Turn and fry on the other side. Repeat with the remaining courgettes.
Assembly
Line the base of an oven-proof baking dish with half of the courgettes. Top with half of the meat sauce.
Repeat the layers with the remaining courgettes and meat sauce.
Beat the eggs in a small bowl and add to the cooled white sauce. Top the moussaka with the egg-enriched white sauce.
Bake in a preheated oven for 30 minutes.
Remove from the oven and leave on the side for 5 minutes before serving.
Cinnamon and Kale Recipe Tips
- This recipe makes 4 generous servings. If you are making the dish for children, you will probably have leftovers
- If you want to add extra fibre to your courgette moussaka, add a drained can of haricot or cannellini beans to the meat. The meat will go further and you'll probably get 6 servings
- If liked, you can add a little grated cheese to the top of the moussaka
- Sometimes I like to double the meat sauce part of the recipe and freeze half of it. It's then great for making this healthy cottage pie or lasagne, and it's a good time-saver.
Serving and storage
Serve hot with a big green salad or veggies. It goes well with sauteed leeks and peas, or cavolo nero.
Courgette moussaka is ideal for meal prep. The dish can be prepared ahead of time and cooked in the oven when you are ready to eat. Store the uncooked moussaka in the fridge, and add an extra 10 minutes to the oven time so that it heats through properly.
You can also freeze moussaka. Use a freezer-proof baking dish and wrap well. Defrost overnight in the fridge.
Frequently asked questions
Yes, you can use courgette to replace the aubergines in a moussaka recipe. The texture works well, and courgettes are easier to prepare so it saves time.
That depends! Moussaka has plenty of protein to keep you feeling full, and it also contains vegetables, which are beneficial. However, a traditional moussaka recipe is very high in saturated fat. This healthy moussaka recipe is much lower in saturated fat as it uses lean minced beef and a low fat white sauce.
Other healthy courgette recipes
You might also like to try these other healthy courgette recipes.
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Recipe
Healthy Courgette Moussaka
Equipment
- oven proof baking dish approx 12 x 8 inch (30 x 20cm)
- frying pan with lid
- griddle or frying pan
Ingredients
Meat Sauce
- 1 tablespoon olive oil
- 1 onion peeled and finely chopped
- 1 clove garlic peeled and very finely chopped
- 500 g minced beef or lamb
- 400 g canned tomatoes
- 1 tablespoon tomato puree
- 1 teaspoon ground cinnamon
- 1 tablespoon chopped parsley
Courgettes
- 4 courgettes medium-sized, approx 450g total weight
- 1 tablespoon olive oil
White Sauce
- 400 ml milk
- 2 tablespoon cornflour
- 2 eggs
- salt and pepper
Instructions
Meat Sauce
- Heat 1 tablespoon olive oil in a frying pan over a medium heat. Fry the onions for 5 minutes until they start to caramelise. Add the garlic for the final minute.1 tablespoon olive oil, 1 onion, 1 clove garlic
- Push the onions to the side of the pan. Add the minced beef. Break up the meat and fry for a couple of minutes until browned.500 g minced beef or lamb
- Add the canned tomatoes and tomato puree. Add the cinnamon and chopped parsley and season to taste. Cover the pan and simmer gently for 20 minutes.400 g canned tomatoes, 1 tablespoon tomato puree, 1 teaspoon ground cinnamon, 1 tablespoon chopped parsley, salt and pepper
White Sauce
- Add the cold milk to a saucepan and stir in the cornflour. Season well.400 ml milk, 2 tablespoon cornflour
- Place the pan on a medium-high heat and bring the sauce up to a simmer, whisking constantly. The sauce will start to thicken. Remove from the heat and set aside to cool.
- Preheat the oven to 180 degrees (160 fan, 350 fahrenheit)
Courgettes
- Meanwhile, trim the ends from the courgettes and cut lengthways into slices about ¼ inch thick. Brush with the remaining olive oil. Heat a frying pan or griddle pan and cook the courgettes in a single layer for 5 minutes per side. You'll need to do this in 2 batches.4 courgettes, 1 tablespoon olive oil
Assembly
- Layer half of the courgettes into an ovenproof baking dish. Spread half of the meat sauce over the top. Add a further layer of courgettes and meat sauce.
- Beat the eggs in a small jug or cup. Add to the cooled white sauce and whisk until completely smooth. Pour the sauce over the moussaka.2 eggs
- Bake the courgette moussaka in a preheated oven for 30 minutes.
Notes
-
- This recipe makes 4 generous servings. If you are making the dish for children, you will probably have leftovers
- If you want to add extra fibre to your courgette moussaka, add a drained can of haricot or cannellini beans to the meat. The meat will go further and you'll probably get 6 servings
- Use dairy free milk to make the sauce if needed. I'd recommend oat milk or soya milk
- If you like, you can add a little grated cheese to the top of the moussaka
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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