Low FODMAP Pesto Sauce with Kale + Pecans

This homemade low FODMAP pesto sauce is packed with delicious + nutritious gut friendly ingredients plus everyone’s favorite super food, kale! Use this on pizza or as a low FODMAP pasta sauce anytime the craving strikes.

Following a low FODMAP diet does not have to mean missing out on your old favorite recipes, like homemade pesto sauce! These days, there are so many wonderful gluten free and grain free pastas available, so enjoying low FODMAP pasta dishes is absolutely not out of the question. Pesto is my personal favorite and making a low FODMAP pesto sauce was one of the very first recipes I ever tested when I adopted a low FODMAP lifestyle.

I love adding leafy greens, like kale, to my pesto sauce because it’s a great way to sneak additional servings of veggies in and it makes for a uniquely delicious homemade pesto. I go one step further in this recipe by making pesto without pine nuts and instead using pecans as they are slightly more low FODMAP friendly.

If you prefer pine nuts, you are absolutely able to use them in this low FODMAP pesto sauce recipe. 1 tablespoon of pine nuts is considered a low FODMAP friendly serving, so using 1/4 cup in the entire recipe which yields 4 servings will be right on target!

Ingredient Swaps + Substitutions

Something I get asked often is tell me how to make pesto without pine nuts, to which I say, I thought you’d never ask! Here are some of my favorite one to one substitutions if you’re looking to make pesto without pine nuts:

• Walnuts
• Pecans
• Pistachio*
• Pumpkin Seeds

Each of these ingredients are the perfect one to one substitute for pine nuts in pesto, my personal favorites being pecan and pistachio! I should note that pistachios can be high in FODMAPs, so if you do not tolerate Oglio-GOS, you should avoid trying.

Low FODMAP Tip: Garlic Infused Olive Oil is a wonderful way to enjoy garlic flavor in low FODMAP recipes. You can make your own at home using this quick video tutorial!

How Long Does Homemade Pesto Sauce Last?

Homemade low FODMAP pesto sauce will last in an airtight container in the refrigerator around 3-4 days max.

Can You Freeze Low FODMAP Pesto Sauce?

You absolutely can! My favorite way to freeze homemade pesto sauce is to spoon the pesto sauce into silicone ice cube trays so you can easily pop a few out and use them when you’re in the mood for low FODMAP pesto sauce. I prefer silicone ice cube trays because they are flexible so it’s much easier to pop your frozen pesto cubes out of. I also find that the frozen pesto sauce stays fresher when you place the ice cube tray in a zip top freezer bag. This simply helps you avoid any freezer burn and keeps the pesto sauce fresher, longer.

Other Ways To Enjoy Low FODMAP Pesto Sauce

• As a low FODMAP pizza sauce
• Spread it on chicken burgers or sandwiches
• Turn leftover homemade pesto sauce into a salad dressing by adding a few additional tablespoons of garlic infused olive oil
• In place of hollandaise sauce on eggs benedict

Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!