Low FODMAP Pesto

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.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Serve this with
• Dietitian Notes
• Related
• Recipe

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 ⅔ 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:

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