Low FODMAP Pesto Recipe

This easy 10-minute Low FODMAP Pesto is a delicious, gut-friendly twist on the Italian classic. It uses garlic-infused olive oil for flavor without the FODMAPs, plus chives for an onion-like taste. Pine nuts, lemon juice, and fresh basil blend together for a bright, creamy sauce that’s ideal for low bloat, IBS-safe meals. Use it fresh or freeze for later.

Ingredients Needed:

• 1½ cups fresh basil leaves: packed, washed
• ¼ cup fresh chives: chopped, for onion-like flavor
• ¼ cup pine nuts: soft and nutty base
• 2 tablespoons lemon juice: adds brightness
• ¼ cup garlic-infused olive oil: garlic flavor without FODMAPs
• Sea salt or kosher salt: to taste

How To Make Low FODMAP Pesto:

Blend the Base:
Add basil, chives, pine nuts, and lemon juice to a food processor. Pulse until roughly chopped.

Add the Oil:
While processing, slowly pour in the garlic-infused olive oil until smooth and your desired texture is reached.

Season and Serve:
Add salt to taste. Use immediately or store as needed.

Recipe Tips:

• Use garlic-infused oil made with oil only (no garlic pieces).
• Toast pine nuts briefly for deeper flavor.
• Add 1–2 tablespoons water if pesto is too thick.
• Great on gluten-free pasta, chicken, or low FODMAP toast.
• Freeze in ice cube trays for quick single servings.

How to Store & Reheat:

• Room Temperature: Use within 1–2 hours.
• Fridge: Store in airtight container for 3–4 days.
• Freezer: Freeze in cubes, transfer to bag, and use within 3 months.

Nutrition Facts (Approx. per 2 tbsp serving):

• Calories: 100
• Sodium: 90 mg
• Protein: 1 g
• Fat: 10 g
• Carbs: 2 g
• Fibre: 0 g
• Sugar: 0 g

FAQs:

Is pesto low FODMAP?
Traditional pesto isn’t, but this version uses garlic-infused oil and chives, making it IBS-friendly.

Can I use other nuts?
Yes, walnuts or macadamias are also low FODMAP in small amounts.

How can I store pesto long term?
Freeze in ice cube trays and store in a sealed bag up to 3 months.

What can I serve with this pesto?
Use on gluten-free pasta, grilled chicken, roasted veggies, or as a dip.

Can I make it dairy-free?
Yes! This version is naturally dairy-free—no cheese added.

Try More Recipes:

• Low FODMAP Mac And Cheese
• Low FODMAP Iced Coffee
• Low FODMAP Egg Salad

Low FODMAP Pesto Recipe

Recipe by Evelyn ReedCourse: SauceCuisine: AmericanDifficulty: Easy

Servings

8

servings

Prep time

10

minutes

Cooking timeminutes

Calories

100

kcal

A garlic-free, gut-friendly pesto packed with basil, chives, and pine nuts—ready in 10 minutes.

Ingredients

• 1½ cups fresh basil leaves
  

• ¼ cup chopped chives
  

• ¼ cup pine nuts
  

• 2 tbsp lemon juice
  

• ¼ cup garlic-infused olive oil
  

• Salt, to taste

Directions

• Add basil, chives, pine nuts, and lemon juice to a food processor. Pulse until chopped.
• Slowly blend in olive oil until smooth.
• Season with salt. Use fresh or freeze for later.