This low FODMAP Aubergine Moussaka is a recipe that will become a firm favourite. It’s a delicious, gut-friendly dish for those with sensitive digestive systems. FODMAPs are fermentable carbohydrates that can trigger digestive issues in some people, so this recipe focuses on ingredients that are low in FODMAPs. Low FODMAP meals do not need to be plain and this is a delight that tastes as good as it looks.
Ingredients
Aubergine layers:
- 2 large aubergines (eggplants)
- Olive oil for brushing
- Salt and pepper
The FODMAP-friendly meat sauce:
- 450g lean ground beef or lamb
- 1 can diced tomatoes (no added garlic or onion)
- 120g cup tomato puree (no added garlic or onion)
- 125ml low FODMAP chicken, beef or vegetable stock (eg quick and easy FODMarket stocks)
- 125g cup diced carrots
- 125g cup diced courgette
- 2 tbsns garlic-infused olive oil (eg FODMarket)
- 1 tspn dried oregano
- Salt and pepper to taste
The low FODMAP Bechamel Sauce:
- 500ml lactose-free milk
- 2 tbsns gluten-free all-purpose flour
- 28g butter or dairy/non-dairy spread
- Salt and pepper to taste
- ½ tspn nutmeg (optional)
Method
Preheat your oven to 180°C (350°F). Slice the aubergines lengthwise into thin (about 1cm) slices and lay them out on a baking sheet. Brush both sides with olive oil and season with salt and pepper to taste. Roast the aubergine slices in the preheated oven for about 10-15 minutes until they become tender. Set them aside.
In a large skillet, heat the low FODMAP garlic-infused oil over medium heat. Add the meat (or protein substitute) and cook until brown. Then add the diced carrots and courgette to the skillet and sauté until they start to soften. Stir in the canned tomatoes, tomato puree and dried oregano. The low FODMAP stock goes in next, then season with salt and pepper to taste. Let the sauce simmer for approximately 15-20 minutes or until it thickens.
Using a separate saucepan, melt the butter over medium heat and add the gluten-free all-purpose flour. Cook, stirring, for a few minutes until it forms a smooth roux. Gradually whisk in the lactose-free milk, stirring continuously to avoid lumps. Continue to cook and whisk until the mixture thickens into a silky bechamel sauce. Adding nutmeg, salt and pepper to taste.
Assembling the Moussaka:
Choose your favourite greased baking dish and create a layer with half of the roasted aubergine slices as the base. Spread the low FODMAP meat sauce over the aubergines. Then, add another layer of aubergine slices and generously top with the bechamel sauce.
Bake the moussaka in the preheated oven for about 35-40 minutes or until it’s bubbling and the top is beautifully golden brown. Allow it to rest for a few minutes before serving, allowing it to set.
Tips
- Slice and serve your Low FODMAP Aubergine Moussaka with a side of fresh, green salad for a complete, gut-friendly meal
- Why not save a bit of time and use a ready-made, low FODMAP stock? Check out some some options at FODMarket. Get 10% discount on your first order by using the FODMarket discount code FODMAPCONSULTANCY
- To make a slightly different version, try slicing potatoes or pumpkin instead of aubergine
- This is nice served with low FODMAP flatbread and low FODMAP dipping sauce
- See other low FODMAP recipes and snack ideas on my website
Change your life in just three sessions
Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
