Gluten-Free Skinny Vegetarian Moussaka

11 Reviews
Published Nov 17, 2015 ∙ Kristina Stosek

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My favorite Gluten-Free Skinny Vegetarian Moussaka is a lighter take on classic Greek moussaka, roasted eggplant, a chunky vegetable sauce, and a creamy cottage cheese béchamel, layered and baked until golden. Vegetarian, naturally gluten-free, and lower-fat.

slice of vegetarian moussaka on. a plate, gluten free

Key Ingredients & Substitutions

Eggplant – the base “noodle” layer. Japanese eggplant is milder; Italian works too, just salt and pat dry first to avoid bitterness.

Zucchini, sweet potato, mushrooms, bell pepper – bulk out the sauce and add nutrition without heaviness. Swap in any vegetable that holds up to simmering (carrots, cauliflower rice).

Rice flour – thickens the béchamel; sub cornstarch (use half the amount) 

Cottage or ricotta cheese – the “skinny” swap for a heavy cream béchamel. Low-fat cottage cheese keeps it lightest; ricotta gives a richer result.

Parmesan – for sharpness; pecorino is a good substitute.

Ground flax seed – adds body and nutrients, thickens the sauce; can be omitted.

vegetarian moussaka, gluten free

6 My Kitchen-Tested Tips for the Best Moussaka

  1. Don’t skip roasting the eggplant. Unroasted eggplant releases water in the bake and turns the layers soggy.
  2. Salt the eggplant first if using Italian eggplant — 15 minutes, then pat dry — to draw out bitterness and excess moisture.
  3. Choosing your cheese changes the texture. Goat cheese gives a thinner, more liquid béchamel; ricotta or cottage cheese with Parmesan makes it richer and creamier.
  4. Let it rest the full 20 minutes. Moussaka is loose straight out of the oven; resting lets the béchamel set so slices hold together.
  5. Make ahead: assemble a day ahead and refrigerate unbaked, or bake and reheat — moussaka improves on day two.
  6. Freezes well after baking; cool completely, then freeze in portions

skinny moussaka, gluten free

Best Way to Serve Gluten-Free Skinny Vegetarian Moussaka

Serve warm (not hot) so the layers hold their shape. Pairs well with a light cucumber salad, or try it with my 2-Flour Gluten-Free Crusty French Bread, and a squeeze of lemon over each portion to cut the richness.

More Gluten-Free Greek Recipes to explore, especially our most popular Easy Greek Quinoa Salad!

Gluten-Free Skinny Vegetarian Moussaka

11 reviews
Published Nov 17, 2015 · Kristina Stosek
Prep Time:
30 min
Cooking Time:
60 min
Serves:
6

Ingredients

2 medium-size Japanese eggplants or use 1 large Italian eggplant
2 Tbsp. extra virgin olive oil plus some for brushing
2 medium size onions, thinly sliced
3 garlic cloves, crushed
2 tsp. GF ground paprika
2 tsp. GF dry oregano leaves
1 GF bay leaf
½ tsp. cayenne pepper (optional)
¼ tsp. GF ground cinnamon
4 large tomatoes, chopped
¾ cup GF vegetable broth or water
1 yellow or red bell pepper
2 cups sliced mushrooms
½ small sweet potato, peeled and grated (should make 1 cup)
1 medium size zucchini with skin, grated
1 tsp. sea salt
¼ cup chopped fresh parsley
2 Tbsp. GF ground flax seed
BECHAMEL SAUCE
1 cup milk
¼ cup brown rice flour
2 cups (454 g) creamed cottage cheese, room temperature or low fat ricotta cheese
½ cup grated Parmesan cheese
2 eggs, whisked
1 garlic clove, minced
1 tsp. lemon zest
1/8 tsp. GF ground nutmeg
1/8 tsp. GF ground black pepper

Instructions

  1. Preheat oven to 375 F
  2. Slice eggplant into ¼-inch rounds, brush with olive oil, season with salt and pepper. Roast 30 minutes.
  3. Sauté onions in 2 tbsp olive oil, 5 minutes. Add garlic and spices, cook 1 minute.
  4. Add tomatoes, broth, bell pepper, mushrooms, sweet potato, zucchini, and salt. Cover and simmer 20 minutes. Stir in parsley and flax seed, cook 5 more minutes. Discard bay leaf.
  5. For the béchamel: whisk milk and rice flour in a small pot, simmer over medium heat until thickened, ~5 minutes
  6. Off heat, stir in cottage cheese, Parmesan, garlic, lemon zest, nutmeg, and pepper. Whisk in eggs.
  7. Raise oven to 400°F. In a 9x13 dish, layer: 1 cup vegetable sauce → eggplant → remaining vegetable sauce → béchamel on top. Bake 30 minutes, until golden.
  8. Rest 20 minutes before slicing — this step matters (see my kitchen tips above).

Nutrition Info

  • Per serving: ~345 cal · 20g protein · 15g fat · 33g carbs · 8g fiber · 9g sugar | Note: These values are estimates and can vary based on specific brands. Nutrition information is automatically calculated, so should only be used as an approximation.

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Comments

  1. Rhonda

    I love the flavor and texture of this moussaka, and it was easy to make.

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