Overhead shot of low FODMAP pesto in a white ramekin

Low Fodmap Pesto

Add FODMAP-friendly flavor to pasta, chicken, sandwiches and more with this simple and dairy free Low FODMAP Pesto recipe made with fresh herbs, lemon, and garlic-infused olive oil.

Side shot of low FODMAP pesto in a white ramekin

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! 🙂

Low FODMAP Pesto

Garlic-Infused Olive Oil

Did you know that not all garlic-infused olive oils are created equal? In fact, some garlic-infused olive oils may contain FODMAPs that could trigger symptoms in some individuals. 🙁

If it came down to just simple chemistry, olive oil infused with garlic cloves should not contain FODMAPs. FODMAPs are water-soluble, not oil-soluble, meaning they can dissolve into water, but not oil. This is great for us low FODMAPing folks because garlic-infused olive oil should contain some of the garlic flavors without the FODMAPs. But, not all garlic-infused olive oils are truly infused, instead, they have added garlic flavor in different forms – which may contain FODMAPs. If you’d like to learn more, this article from FODMAP Everyday provides a great deep dive into this topic.

As if low FODMAP eating wasn’t complicated enough. 😉

Low FODMAP Pesto

 If you’re just starting on you low FODMAP journey and aren’t aware of your personal tolerance levels, it’s best to stick with a known low FODMAP product like FODY Food Co. Garlic Infused Olive Oil.

Garlic Gold Oil is also a good option and it’s available from Amazon. Hey there, fellow Prime members! 🙂 

Serving Suggestions

I like to toss this pesto with brown rice pasta or zoodles (zucchini noodles) for a quick and tasty side dish. It’s also delicious spooned over grilled chicken, spread onto sandwiches or used on low FODMAP pizza!

Print

Low Fodmap Pesto


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 mins
  • Yield: 8
  • Category: Condiment
  • Method: Blend
  • Cuisine: Italian

Description

Add FODMAP-friendly flavor to pasta, chicken, sandwiches and more with this simple and dairy free Low FODMAP Pesto recipe made with fresh herbs, lemon, and garlic-infused olive oil.


Ingredients

  • 2 (0.75 oz.) packages fresh basil
  • ¼ cup chives
  • ¼ cup pine nuts
  • ½ lemon, juice of
  • ¼ cup garlic-infused olive oil
  • Sea salt, to taste

Instructions

  1. 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.
  2. Season with salt and use immediately or freeze in ice cube trays until solid and transfer to a zip top bag for use within three months.

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Like what you see? Sign up for the Fun Without Fodmaps newsletter and never miss a beat. Bonus: You’ll receive a downloadable eBook with my top 10 recipes.

Like what you see? Sign up for the FUN WITHOUT FODMAPS newsletter and never miss a beat. Bonus: You’ll receive a downloadable eBook with my top 10 low FODMAP recipes.

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

6 Comments

  1. Thanks for this recipe! This was my first time making pesto, and I’m glad I did. I used it on belly-friendly pizza.

  2. 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!

    1. 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!

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