Keto Moussaka

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
Keto Moussaka is a delightful and comforting Mediterranean dish that has been adapted to fit a ketogenic diet. This keto-friendly version replaces high-carb ingredients with low-carb alternatives, making it a perfect choice for those seeking a flavorful and hearty meal while keeping their carb intake in check. Layers of spiced ground meat, tender eggplant, and a rich béchamel sauce come together to create a satisfying dish that’s perfect for dinner. Let’s dive into the recipe!

Recipe: Keto Moussaka
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

Ingredients:

For the Meat Sauce:

• 1 pound ground beef (or ground lamb for a more traditional flavor)
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 ounces) crushed tomatoes
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon ground cinnamon
• Salt and pepper to taste
• Olive oil for cooking

The Eggplant Layers:

• 2 medium eggplants, thinly sliced lengthwise
• Olive oil for brushing and frying
• Salt and pepper to taste

For the Béchamel Sauce:

• 2 cups heavy cream
• 1/2 cup grated Parmesan cheese
• 2 large eggs
• Salt and nutmeg to taste

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

Instructions:

For the Meat Sauce:

1. In a large skillet, heat a drizzle of olive oil over medium-high heat.
2. Add the chopped onion and minced garlic. Sauté until the onion becomes translucent.
3. Add the ground beef and cook until it’s browned and cooked through, breaking it into crumbles with a spoon.
4. Stir in the crushed tomatoes, tomato paste, dried oregano, ground cinnamon, salt, and pepper. Simmer for about 10-15 minutes to let the flavors meld. Remove from heat and set aside.

The Eggplant Layers:

1. Preheat your oven to 375°F (190°C).
2. Brush the eggplant slices with olive oil on both sides and season with salt and pepper.
3. Heat a skillet or grill pan over medium-high heat. Add a bit more olive oil.
4. Fry the eggplant slices for about 2-3 minutes per side or until they are tender and have grill marks. You may need to do this in batches.

For the Béchamel Sauce:

1. In a saucepan, heat the heavy cream over medium heat. Bring it to a gentle simmer, then remove it from the heat.
2. In a separate bowl, whisk the eggs and grated Parmesan cheese together.
3. Slowly add the egg mixture to the hot cream, whisking continuously to prevent curdling. Season with salt and a pinch of nutmeg.

Assembling and Baking:

1. In a greased 9×13-inch (23×33 cm) baking dish, start by layering half of the cooked eggplant slices.
2. Spread the meat sauce evenly over the eggplant layer.
3. Add the remaining eggplant slices on top of the meat sauce.
4. Pour the béchamel sauce over the top layer of eggplant, spreading it out evenly.
5. Bake in the preheated oven for 35-40 minutes, or until the top is golden brown and the moussaka is bubbling.
6. Let it cool for a few minutes before slicing and serving.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

Nutrition Facts:

(assuming 1/6th of the moussaka per serving):

• Calories: 470
• Total Fat: 38g
• Saturated Fat: 19g
• Cholesterol: 200mg
• Sodium: 590mg
• Total Carbohydrate: 14g
• Dietary Fiber: 5g
• Total Sugars: 7g
• Protein: 20g