A light, bright low FODMAP pesto made with fresh basil, chives, and macadamia nuts. It's plant-based and ready in 10 minutes or less.
This low FODMAP pesto is a vibrant, herb-forward sauce that comes together quickly in a food processor. It's made with fresh basil, chives, macadamia nuts, lemon juice, and garlic-infused olive oil for an IBS-friendly pesto that works with just about everything. Toss it with pasta, spread it on sandwiches, spoon it over grilled chicken or roasted vegetables, or stir it into scrambled eggs.
I originally published this recipe in 2017. The biggest change was swapping pine nuts for macadamia nuts. Monash University has retested pine nuts, and while they technically have a low FODMAP serving size, the amount is quite small for a realistic, worthwhile pesto serving. Macadamias solve that problem and give the sauce a creamier texture.
Traditional pesto also typically contains garlic. Because fresh garlic isn't low FODMAP, this recipe uses garlic-infused olive oil to add that classic flavor without the FODMAPs. Chives add a fresh, oniony note that rounds everything out.
I leave Parmesan out of my recipe to keep this plant-based and dairy-free for my family's dietary needs, but Parmesan is a low-lactose cheese. If you tolerate dairy, you can easily blend some in.
Ingredients
To make this low FODMAP pesto, add these ingredients to your shopping list:
- Fresh basil leaves - 1 cup (about 25 grams), slightly packed
- Fresh chives - ¼ cup (10 grams), roughly snipped
- Raw, unsalted macadamia nuts - ¼ cup (35 grams)
- Fresh lemon juice - 2 tablespoons
- Garlic-infused olive oil - ¼ cup
- Fine salt - ½ teaspoon, or to taste
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 of 1 tablespoon (5 grams), according to Monash University, although they don't provide guidance beyond that amount. The FODMAP Friendly Food Program has also tested fresh basil and lists a low FODMAP serving size of ¼ cup (16 grams).
Chives are a low FODMAP food and remain low FODMAP in servings up to 500 grams, according to Monash University.
Macadamia nuts are low FODMAP in servings of 15 nuts (30 grams). Larger servings (>2 cups) contain moderate to high amounts of the FODMAP, fructan.
Lemon juice is low FODMAP at 20 ml (about 1 tablespoon) per serve. Servings above â…” cup contain moderate to high levels of fructans.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Instructions
To make this easy, low FODMAP pesto, simply:
Pulse. Place the basil, chives, macadamia nuts, and lemon juice in a food processor. Pulse until finely chopped, stopping to scrape down the sides as needed.
Stream in the oil. With the processor running, slowly drizzle in the garlic-infused olive oil until the pesto reaches your desired consistency. Scrape down the sides as needed.
Season. Add the salt. Taste and adjust with more salt or lemon juice if needed.
Serve or store. Use it right away or transfer to an airtight container. For the best color, drizzle a thin layer of olive oil over the top to cover the pesto before sealing.
Storage
This low FODMAP pesto can be refrigerated in an airtight container for up to 3 days.
Serve this with
Serve this low FODMAP pesto tossed with your favorite gluten-free pasta (I like brown rice pasta), or try it in this pesto pasta with grilled chicken and roasted tomatoes.
Brown rice pasta is low FODMAP in servings of 1 cup cooked (150 g). It's also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe's.
Protein: Spoon it over grilled chicken, shrimp, salmon, or crispy tofu. For something different, stir it into scrambled eggs.
Dietitian Notes
A few nutrition-related things worth calling out about this recipe:
Heart-healthy monounsaturated fats. The olive oil and macadamia nuts in this pesto make it a higher-fat sauce, but those fats are predominantly monounsaturated, the type most consistently associated with cardiovascular health benefits.
This recipe is naturally dairy-free, gluten-free, and plant-based. For personalized guidance on meeting your nutrition needs while following the low FODMAP diet, consider working with a registered dietitian.
Related
Looking for other low FODMAP pasta-related recipes? Try these:
Recipe
Low FODMAP Pesto
- Total Time: 10 minutes
- Yield: 8 tablespoons 1x
- Diet: Dairy-Free, Gluten-Free, Low FODMAP, Low Lactose, Vegan, Vegetarian
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 cup (25 g) fresh basil leaves, loosely packed (Two 0.75-ounce containers; stems removed)
- ¼ cup (10 g) fresh chives, roughly snipped
- ¼ cup (35 g) raw, unsalted macadamia nuts
- 2 tablespoons fresh lemon juice, or to taste
- ¼ cup garlic-infused olive oil
- ½ teaspoon fine salt, or to taste
Instructions
- Pulse: Place basil, chives, macadamia nuts, and lemon juice in a small food processor. Pulse until finely chopped, stopping to scrape down the sides as needed.
- Stream in oil: With the processor running, slowly drizzle in the garlic-infused olive oil until the pesto reaches your desired consistency.
- Season: Add salt. Taste and adjust with additional salt or lemon juice if needed.
- Serve or store: Serve immediately or transfer to an airtight container. For the best color, drizzle olive oil over the top to cover before sealing.
Notes
Low FODMAP Serving: One serving of this recipe (2 tablespoons) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Previous Version: This recipe originally called for ¼ cup pine nuts. Monash University has since retested pine nuts and reduced the low FODMAP serving size to a small amount, so the recipe was changed to use macadamia nuts instead.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Condiment
- Method: Blend
- Cuisine: Italian
Holly says
This pesto is AMAZING & I didn’t even have chives.
A+!!
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