Low FODMAP Pesto Sauce Recipe

Pesto sauce is one of those foods that I never had growing up. I think it was the color that turned me off. But as an adult, once I tasted pesto on a delicious chicken pizza at an Italian winery, I was smitten. The fresh basil, the garlic, the crunchy pine nuts and spices blended together beautifully and from there, pesto became my go-to sauce with Italian dishes.

Fast forward to now and two of the main ingredients in my beloved pesto are foods that I can no longer tolerate. I am now allergic to pine nuts and the fructans in the garlic are a big trigger for me. So how is it possible to enjoy pesto sauce without garlic while on the low FODMAP diet? It took me awhile to figure this one out, but once I did, pesto and I have engaged in another long term relationship.

It’s important to note that a good food processor is required to make pesto sauce. I have tried and failed with blenders in the past. Also, I make my pesto sauce without the pine nuts as shown in the pictures, but I have added them into the recipe as an optional ingredient so you can add them if you like.

Low FODMAP Pesto Sauce Recipe

Low FODMAP Pesto Sauce Recipe



  1. Combine the Fresh Basil and Pine Nuts in a food processor and pulse until coarsely chopped.
  2. Slowly add the Garlic-Infused Olive Oil in a constant stream while the food processor is still on.
  3. Add the Parmesan Cheese and pulse again until well-blended and smooth.
  4. Stir in Salt, Pepper and Asafoetida Powder.
  5. Serve immediately or store in a airtight container and refrigerate until ready to use.
  6. If freezing, transfer to an air-tight container and drizzle some additional Olive Oil over the top. It’s also wise to eliminate the Cheese initially and add it when you intend to use the pesto.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


7 thoughts on “Low FODMAP Pesto Sauce Recipe

  1. I love pesto it goes with so many foods. Have you tried using macadamia nuts instead of pine nuts, you can buy organic Austraalian grown ones they go really well with basil. The thing with pine nuts is that petty much all of the ones available in Australia are grown in China and all imported goods are sprayed when they come through quarantine.
    I enjoy your blog and follow all posts, I am on the low fodmap eating plan and am also gluten and lactose intolerant.

    • I see now, that I read your blog further… that you do actually note information about the wheat bit. Thanks for the links on possible sources of wheat free ones, hopefully I can get someone to post it to NZ. cheers

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