Add plant-based flavor to pasta, sandwiches, and more with this Low FODMAP Pesto. It's made with fresh herbs, lemon, and garlic-infused oil.
Many consider garlic cloves (and parmesan, for that matter) a staple in any pesto recipe. I beg to differ. This Low FODMAP Pesto recipe doesn't contain either of those ingredients, but I think it is just as flavorful! With that said, I do add a hint of low FODMAP garlic flavor using fresh chives and garlic-infused olive oil. So, it isn't completely garlic-free, but it is all kinds of (low FODMAP) yummy! 🙂
Shopping list
To make this plant-based pesto, add these ingredients to your shopping list:
- Fresh basil leaves - 1 ½ cups
- Fresh chives - ¼ cup
- Pine nuts - ¼ cup
- Lemon - about ½ medium (to yield 2 tablespoons juice)
- Garlic-infused oil - ¼ cup
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Basil is low FODMAP in servings up to 1 cup or 16 grams.
Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Lemon juice is low FODMAP in servings of 1 tablespoon or 21 grams. Larger servings, greater than ⅔ cup, contain moderate to high levels of the FODMAP, fructans.
Pine nuts: A low FODMAP serving is 1 tablespoon or 14 grams.
Similar recipes
- Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes
- Low FODMAP Pizza with Pesto, Chicken and Red Grapes
- Low FODMAP Pesto Turkey Meatballs
Recipe
Low FODMAP Pesto
- Total Time: 10 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
Add plant-based flavor to pasta, sandwiches, and more with this Low FODMAP Pesto. It's made with fresh herbs, lemon, and garlic-infused oil.
Ingredients
- 1 ½ cups fresh basil leaves
- ¼ cup fresh chives
- ¼ cup pine nuts
- 2 tablespoons fresh lemon juice
- ¼ cup garlic-infused olive oil
- Sea salt or kosher salt
Instructions
- Place basil, chives, pine nuts, and lemon juice in a food processor. Process until roughly chopped.
- Continue to process slowly adding olive oil until desired consistency is achieved. Season with salt.
- Use after preparing. Or, freeze in ice cube trays until solid and transfer to a zip-top bag for use within three months.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Condiment
- Method: Blend
- Cuisine: Italian
Sawsin says
Delicious!!! Lots of flavor! I did not change anything.
Eugene Tooms says
Not really good and pretty flavorless. Desperately needs an ingredient like nutritional yeast, which is supposedly low FODMOP. I know comment zones are 100% posi vibes these days but this is my honest opinion.
Em Schwartz, MS, RDN says
HA! If you think comments are 100% positive, you are very likely not an online content creator. That's cool if this recipe didn't meet your preferences. It's impossible to create recipes that are going to be liked, tolerated, or have ingredients that are accessible to everyone. If you're desperate for flavor, nutritional yeast is low FODMAP and so are hard cheeses like parmesan. -Emily
Karin says
Sono nella fase principale della dieta low fodmaps e non posso mangiare pinoli, noci ecc. Posso sostituire i pinoli con qualcos'altro?
Em Schwartz, MS, RDN says
Hi Karin, I'm not sure if either of these are options for you but sunflower seeds (low FODMAP in servings up to 2 tablespoons per FODMAP Friendly Food Program) or macadamia nuts might be options to try. -Emily
Jessica says
Hello. Do you think I could make it and refrigerator it the day before?
Em Schwartz, MS, RDN says
Hi Jessica, Yes, I believe this should work. The basil may brown a little bit, which is okay to eat but may not be the most visually appealing. To help prevent this browning, you may want to place a piece of plastic wrap directly onto the top of the pesto and press out any air before refrigerating it. -Emily
Tracy says
This is so stinking good! I make it at least once a week and find various things to use it for. It's so, so good!
Kim says
This is DELICIOUS. I didn’t have chives so I upped the basil to 2 C and used Avohass garlic oil. Fantastic with grilled salmon!
Marilyn says
Could I use garlic chives
Em Schwartz, MS, RDN says
Hi Marilyn! Yes, garlic chives can be used. Best, Em
Christalina says
Delicious! I will halve the lemon juice next time for my husband’s taste.
Amber says
Would regular olive oil substitute fine? I have a garlic allergy but have been trying to find a suitable recipe to make for my partner (he loves pesto) that I can eat too - thanks
Em Schwartz, MS, RDN says
Hi Amber, regular olive oil should substitute okay. It just won't have the subtle garlic flavor.
Juliana says
I don’t usually leave comments on recipe, but this is honestly the best pesto I have ever had. Such a game changer. It tastes different than regular pesto that would contain high fodmap foods, but it’s SO much better!!! So light and refreshing, I put it on pasta, chicken, crackers... literally everything that was on my place. One I’m done with my low fodmap trial I will 100% continue to use this recipie!
Em Schwartz, MS, RDN says
Wow - thank YOU, Juliana!! I really appreciate you taking the time to leave such a nice comment and am thrilled to hear how much you are enjoying this pesto. 🙂
Peggy M says
I am thrilled to find this recipe; I thought I had to give up pesto. I grow basil in my garden. If I pack the fresh basil into a measuring cup, approximately how many cups of leaves would be the equivalent of 2 bags?
Em Schwartz, MS, RDN says
Hi Peggy, I would say approximately 2 cups loosely packed basil leaves.
Krista says
Thanks for this recipe! This was my first time making pesto, and I’m glad I did. I used it on belly-friendly pizza.
Emily says
Great to hear, Krista! Thanks for sharing!
Skylar says
I like this recipe a lot. Pesto is one of my favorite (if not my FAVORITE) condiments. I subbed walnuts (all I had!), handful of cashews and extra chives. Thanks for the post!
Emily says
Thanks for sharing, Skylar!!
Rob says
Do you recommend how to find a garlic oil that is truly infused and therefore low FODMAP!
Emily says
Hi Rob, Thanks for the question! FODMAPs are not oil-soluble (they do not dissolve in oil). Most garlic-flavored oils should be tolerated on the low FODMAP diet. Even oils with garlic pieces still in the bottle should be tolerated, as long as the garlic pieces are not consumed. If you'd like to take the guesswork out of it, FODY foods makes a Monash-certified low FODMAP garlic infused oil. Hope that helps!
Lari says
Trader Joe’s has a less expensive and much tastier garlic infused oil for about three dollars a bottle.
Em Schwartz, MS, RDN says
Hi Lari, Thanks for commenting. I'm glad the Trader Joe's oil works for you! It's been a few years since my original reply. While I still love supporting a dedicated low FODMAP brand like Fody, I now typically use and recommend Colavita's garlic oil. It's currently (May 2021) about $11 for 32 oz. on Amazon. It has also been laboratory tested and certified low FODMAP by Monash University. Best, -Em