Healthy Eating Vegetarian Moussaka
Healthy Eating Vegetarian Moussaka

Healthy Eating Vegetarian Moussaka

I hope you enjoyed a virtual tour of the Mediterranean Food Tour in my previous travel feature. Today I wanted to share my recipe for Vegetarian Moussaka. Regular readers may remember that I spent more than ten years as a vegetarian.  During this time I accumulated some delicious recipes which mimicked traditional meat dish but with substitution that made them healthy and meat free.

Greek Moussaka Dish

Greek Moussaka Dish

One of my favourite dishes was this lentil Moussaka. This dish isn’t as rich as a traditional lamb moussaka but it’s definitely full of flavour. It may be missing the high fat count of a lamb moussaka but my vegetarian Moussaka is high in fibre, low in calories and full of healthy goodness.

Greek Moussaka

Greek Moussaka

I made this dish most often when I was a student living by myself in Sydney. Rather than cook it in a baking tray as shown above and eat the same dish every night for two weeks, I would make the moussaka in about 6 tin foil takeaway containers. Then I could freeze all but one serve and have emergency meals ready in the freezer. The foil takeaway containers are still available from Woolworths if you want to make some freezer meals using the Moussaka.  The foil dishes are great as they allows the meal to go straight from the freezer to the oven. No fuss cooking!

Vegetarian Moussaka Food

Vegetarian Moussaka Food

I have made the Lentil Moussaka with both red lentils and brown lentils.  I have given you the recipe which uses red lentils as this takes the most cooking.  In this dish I have used my “cheats method” and use canned brown lentils. Using canned brown lentils gives a different texture but it allows the dish to be on the table super quick.

Healthy Eating Vegetarian Moussaka
Recipe Type: Vegetarian
Cuisine: Greek
Author: Julie
Prep time:
Cook time:
Total time:
Serves: 5
A delicious alternative to a meat moussaka, this Vegetarian Moussaka has all the flavour and none of the fat.
  • Base (Optional)
  • 3 Potatoes -thinly sliced with a mandolin
  • Moussaka
  • 100gm dry red lentils
  • 400gm canned tomato
  • 2 cloves garlic crushed
  • 1 tsp oregano
  • 150ml vegetable stock
  • 225gm eggplant -sliced with a mandolin (aubergine)
  • 1 onion chopped
  • 1 tsp smoked paprika
  • salt to taste
  • Topping
  • 1 egg
  • 200gm Philadelphia Cream Cheese (5% fat)
  • 1/8 tsp smoky
  • paprika
  1. Preheat the oven 200 C or 400 F.
  2. Add the thinly sliced potato to the base of a baking tray.
  3. Put lentils in a large saucepan with tomato, stock, oregano, salt, smoked paprika and onion. Simmer the lentils gently for 20 minutes or until the lentils are soft and most of the liquid has been taken up.
  4. Pour half the lentil mixture over the potato.
  5. Layer the eggplant over the lentils and reserve 3 slices.
  6. Pour the remainder of the lentils over the eggplant.
  7. Beat the egg and cream mixture and pour over the lentils carefully.
  8. Add the reserved eggplant to decorate the Moussaka.
  9. Spray the eggplant with olive oil to stop it drying out during cooking.
  10. Sprinkle the dish with smoky paprika.
  11. Cook the Moussaka covered for 15 minutes and remove the foil for the final 5-10 minutes.
  12. Before serving check with a knife that the potato is cooked through.
Serving size: 5 Calories: 210

Regardless of the type lentil you use my Vegetarian Moussaka is one of those real “comfort dishes”. It’s like giving your self a big hug from the tummy out. A warming and hearty dish, but one that tastes like you are doing something really good for your body. Hopefully I have given you an alternative dish when you’re feel like a Moussaka but need something a little healthier.

Vegetarian Moussaka

Vegetarian Moussaka

Although if I were on tour in the Mediterranean and smelled the delicious aroma of Moussaka cooking, I would run down anyone that got between me and the real thing… just a warning!

Healthy Vegetarian Lentil Moussaka -Pin

Healthy Vegetarian Lentil Moussaka -Pin


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About Julie


  1. I would have never connected moussaka with healthy eats…now I can’t wait to give this a try. It looks absolutely gorgeous!

  2. This sounds delicious. I like the idea of freezing small portions and heating them up later when you don’t have a large family or planning a dinner.

    • Hi surprised Chef, I have always been a believer in making things easy for myself. If there are any shortcuts to a healthy taste meal I will find them ????

  3. I liked your Med food post the other day but I LOVE this! I have been a vege 25-ish years and I adore eggplant. This looks so hearty and as you said, perfect comfort food. Pinned 🙂

  4. Gorgeous moussaka, Julie. So glad I know who to turn to for faux meat vegetarian dishes =)

  5. A fantastic interpretation especially since I love lentils. Although I do not eat much in the way of potatoes because of both high glycaemic index AND load, this is such a healthy variation on the theme I shall probably make them ‘non-optional’ to add extra body to the dish! And living mostly alone preparing this in single serving sizes will be copied – thanks for all!!

  6. mmm~~ looks so good and hearty for our (slowly disappearing) winter!

  7. Love moussaka and this is a brilliant recipe!
    Have a beautiful weekend.
    🙂 Mandy xo

  8. I love the smell of moussaka while baking, and I make it quite often when zucchinis and aubergines are in season, but I’ve never tried the lentil / aubergine version so far. It sounds like an interesting combination, which I’ll have to try soon 🙂

  9. Mousaka is most certainly delicious but I would just love to try this one using lentils, such a great ide

  10. Mousaka is most certainly delicious but I would just love to try this one using lentils, such a great idea

  11. I didn’t know you spent 10 years as a vegetarian! I do like how you used to make this then divide it into useful portions. This is definitely a very healthy version of moussaka xx

  12. Looks good, one to bookmark for my hungry hordes.

    • It’s a great recipe, definitely a budget beater when you have teenaged boys ????Saw you on periscope today!!! I did my first one also!! ????

  13. Looks delicious Julie, I also love the presentation. Freezing this is a good idea as well. I’ve been making meals to freeze for the week ahead today and this just might be on the cards for next Sunday 🙂

  14. I’m a huge fan of vegetarian lasagne – will have to try vegetarian moussaka too!

  15. Although neither of us are vegetarians, we are always on the look out for meat free dishes and will mostly eat meat free at home. This looks just as tasty as its lamb laced counterpart.

  16. Looks great. Will give this a try

  17. I’m so totally LOVING the idea of making moussaka with lentils. How creative!


  1. […] potato or eggplant base, lightly cooked ground lamb (or pureed tomato, garlic and onion as a vegetarian alternative) and a top layer that usually consists of a savoury creamy custard. Hearty, homely and […]

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