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 up to a ½ cup or 125 grams.
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
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