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Diabetes-Friendly Eggplant Moussaka Recipe

My Diabetes-Friendly Eggplant Moussaka is a perfect and filling meal! Layers of tender roasted eggplant enveloping a savory medley of lean ground beef, aromatic herbs, and rich tomato sauce, all smothered in a velvety bechamel sauce and sprinkled with crispy breadcrumbs.

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Hey there, Hungry Hangry People!

Are you craving a comforting, hearty dish that won’t send your blood sugar levels on a rollercoaster ride?

Well, get ready to tantalize your taste buds with our Diabetes-Friendly Eggplant Moussaka recipe!

Packed with flavor and nutrition, this dish is a wholesome option for anyone looking to enjoy a delicious meal while keeping their health in check.

Why Eggplant Moussaka?

Eggplant is the unsung hero of this dish, providing a hearty texture and rich flavor without the added carbohydrates.

Plus, it’s packed with fiber and essential nutrients, making it a great choice for managing blood sugar levels.

By swapping out traditional high-carb ingredients with eggplant, we’re turning a classic comfort food into a diabetes-friendly delight!

The Benefits of Eggplant in a Diabetes Diet

Eggplant, also known as aubergine in some parts of the world, is a versatile and nutritious vegetable with several health benefits:

  1. Low in Calories and Carbohydrates: Eggplant is naturally low in calories and carbohydrates, making it an excellent choice for those looking to manage their weight or blood sugar levels. With only about 20 calories per 100 grams, eggplant is a great option for adding bulk and flavor to meals without significantly increasing calorie intake.
  2. High in Fiber: Eggplant is rich in dietary fiber, which is essential for digestive health. Fiber helps to promote regular bowel movements, prevent constipation, and support a healthy gut microbiome. By including fiber-rich foods like eggplant in your diet, you can also feel fuller for longer periods, which may aid in weight management and controlling cravings.
  3. Rich in Antioxidants: Eggplant contains various antioxidants, including phenolic compounds like chlorogenic acid and anthocyanins. These antioxidants help to neutralize harmful free radicals in the body, which can reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. Additionally, some studies suggest that the antioxidants in eggplant may have anti-inflammatory properties, potentially reducing inflammation in the body.
  4. Source of Vitamins and Minerals: Eggplant is a good source of vitamins and minerals, including vitamin K, vitamin C, potassium, and manganese. Vitamin K is essential for bone health and blood clotting, while vitamin C is important for immune function and skin health. Potassium is an electrolyte that helps regulate blood pressure and muscle function, while manganese plays a role in metabolism and bone development.
  5. May Help Lower Cholesterol Levels: Some research suggests that certain compounds found in eggplant, such as nasunin and chlorogenic acid, may help lower cholesterol levels and improve heart health. These compounds may work by inhibiting the production of cholesterol in the liver and promoting its excretion from the body, ultimately reducing the risk of heart disease.

Overall, eggplant is a nutritious and delicious vegetable that can be enjoyed in a variety of dishes, from moussaka to ratatouille to grilled grain bowl options.

Including eggplant in your diet can contribute to better overall health and well-being, thanks to its array of vitamins, minerals, fiber, and antioxidants.

Why this recipe is Diabetes-Friendly:

  1. Low-Carb Alternative: By using eggplant instead of starchy potatoes, we’re reducing the carbohydrate content of traditional moussaka, helping to manage blood sugar levels.
  2. High-Fiber Content: Eggplant is rich in fiber, which slows down the absorption of glucose in the bloodstream, promoting better blood sugar control.
  3. Balanced Ingredients: We’ve carefully selected ingredients with lower glycemic indexes, such as coconut sugar and whole-grain breadcrumbs, to ensure a balanced and diabetes-friendly meal.

Diabetes-Friendly Eggplant Moussaka Recipe

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Diabetes-Friendly Eggplant Moussaka Recipe


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  • Author: Mila Clarke
  • Total Time: 1 hour 40 minutes
  • Yield: 8 servings 1x
  • Diet: Diabetic
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Description

Indulge in a mouthwatering culinary adventure with our delectable Diabetes-Friendly Eggplant Moussaka! Picture layers of tender roasted eggplant enveloping a savory medley of lean ground beef, aromatic herbs, and rich tomato sauce, all smothered in a velvety bechamel sauce and sprinkled with crispy breadcrumbs. Each bite is a symphony of flavors and textures, offering a comforting embrace while keeping your blood sugar levels in check. With its low-carb profile and nutrient-packed eggplant, this wholesome dish is a celebration of both taste and health. Treat yourself to a guilt-free feast that’s as satisfying as it is nourishing!


Ingredients

Units Scale

For the eggplant:

2 lbs. (1kg) eggplant, cut into ⅓“ (¾cm)

slices

1 tsp. sea salt

23 tbsp. olive oil

For the filling:

1 tbsp. olive oil

1 onion, diced

3 garlic cloves, minced

1.4 lbs. (700g) 95% lean ground beef

14 oz. (400g) can chopped tomatoes

3 tbsp. tomato paste

8 fl oz. (240ml) beef broth

1 beef bouillon cube, crumbled

2 bay leaves

1½ tsp. coconut sugar

2 tsp. dried oregano

½ tsp. ground cinnamon

¾ tsp. sea salt

For the bechamel sauce:

2 oz. (60g) butter

5 tbsp. all purpose flour

1.3 pts. (600ml) milk

1.8 oz. (50g) Parmesan cheese, grated

⅛ tsp. ground nutmeg

1¼ tsp. sea salt

1 egg + 1 egg yolk

¼ tsp. black pepper

Topping:

0.7 oz. (20g) panko breadcrumbs


Instructions

  1. Preheat and Prep: Preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper. Slice the eggplant, sprinkle salt between the layers, and let it sit for 30 minutes. Afterward, pat the slices dry and brush with olive oil before baking for 15-20 minutes.
  2. Prepare the Filling: In a skillet, sauté onions and garlic, then add ground beef and cook until browned. Stir in tomatoes, tomato paste, broth, and spices, simmering for 15 minutes until thickened.
  3. Make the Bechamel Sauce: In a pot, melt butter, add flour, and cook for a minute. Gradually add milk, stirring until thickened. Remove from heat, stir in cheese, nutmeg, salt, and pepper. Once cooled slightly, whisk in eggs.
  4. Assemble: Lower oven temperature to 350°F (180°C). Layer half of the eggplant in a baking dish, top with meat sauce, then remaining eggplant, and finally, pour over the bechamel sauce. Sprinkle breadcrumbs on top.
  5. Bake and Enjoy: Bake for 30-40 minutes until golden brown. Let it rest for 10 minutes before serving.

Notes

  • Cut this into portions to freeze and reheat. It will keep in the freezer for up to one month.
  • If placed in the fridge, it will keep up to 3 days. Be sure to pack leftovers away immediately.
  • Prep Time: 40 mins
  • Cook Time: 1 hour
  • Category: Dinner
  • Method: Baking
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1/8 dish
  • Calories: 393
  • Sugar: 8.5 g
  • Sodium: 964.7 mg
  • Fat: 14.2 g
  • Saturated Fat: 6.5 g
  • Carbohydrates: 78.6 g
  • Fiber: 45.7 g
  • Protein: 10 g
  • Cholesterol: 47 mg

So there you have it, folks! A scrumptious Eggplant Moussaka recipe that’s not only delicious but also perfect for those managing diabetes or simply looking for a healthier alternative.

Give it a try and let us know how you like it! Stay happy, healthy, and always well-fed! 🍆✨

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m currently an Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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