Healthy 5 Minute Basil Pesto (GF, VG, OF, Low FODMAP)

Healthy 5 Minute Basil Pesto (GF, VG, OF, Low FODMAP)

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This healthy basil pesto is simple and quick to make. With only 6 main ingredients you can have a fresh creamy sauce. Perfect for making any dish more flavourful whether that be pasta, chicken or the base for a pizza you can’t go wrong with this gluten free, oil free, vegan and low FODMAP basil pesto.

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Pesto is one of the sauces I haven’t eaten since discovering I can’t eat onion or garlic. You can get free from pesto but most of it contains garlic. I have found one from Tesco that doesn’t use garlic or onion and is gluten and dairy free. This is where I got the inspiration for this recipe as they use tofu, which I thought was interesting but I didn’t buy it as it uses sunflower oil.

Sunflower oil like other vegetable oils are in fact inflammatory as they are high in omega 6’s. If your using oil then they try and use extra virgin olive oil, cold pressed coconut oil and avocado oil. These are all high in omega 3’s.

You will be surprised to find that most pre-packaged foods that contains oil are using vegetable oil. I have only just started to change what oils I use. It’s tricky to find any pre-made food that doesn’t contain one of them which is why I do still consume some vegetable oils through buying these products.

Thankfully I have been making most of my own food from scratch for over a year now. Which means it’s simple enough for me to switch to using extra virgin olive oil when cooking and coconut oil when baking. I haven’t used avocado oil yet as it’s not something I have found in any supermarkets near me. Costco does sell it though so next time am up there I will be buying some to try out.

This pesto recipe turned out really great and taste just like I remember. Not using oil means that it won’t separate when stored and is still creamy and delicious. This turned out thicker than regular pesto but you can thin it out simply by adding extra water. To make them completely low FODMAP substitute the tofu for extra cashew butter or omit it entirely for a runnier consistency.

I used cashew butter instead of whole cashews as its quicker than having to soak the cashews in water to the soften them. This also makes it easier to blend especially if you don’t have a high-speed blender.

Healthy 5 minute basil pesto

Looking for more healthy and easy dips and sauces then check out this post for my salsa, guacamole and baba ganoush recipes.

Healthy 5 Minute Basil Pesto (GF, VG, OF, Low FODMAP)

This healthy basil pesto is simple and quick to make. With only 6 main ingredients you can have a fresh creamy sauce. Perfect for making any dish more flavourful whether that be pasta, chicken or the base for a pizza you can't go wrong with this gluten free, oil free, vegan and low FODMAP basil pesto.  
Course dips, sides, spreads
Cuisine GF, Low fodmap, oil free, VG
Keyword pesto
Prep Time 5 minutes
Servings 4
Calories 214 kcal
Author emma

Ingredients

  • 10 grams fresh basil
  • 60 grams spinach
  • 25 grams cashew butter or whole cashews (soaked)
  • 40 grams unsmoked extra firm tofu omit for low fodmap
  • 3 grams nutritional yeast
  • 1 1/2 tbsp fresh lemon juice
  • 30 ml water
  • salt and pepper to taste

Instructions

  1. Add all ingredients to a high speed blender or food processor and blend for 30- seconds to 1 minute until a thick sauce. Adjust salt and pepper to taste.

  2. Store in a airtight container in the fridge for 3-5 days. 

Recipe Notes

Macros for pesto is 13.5f 10.5 12.7p

Hope you guys enjoy this recipe, don’t forget to pin this recipe and follow me over on pinterest. If you recreate this or any of my recipes to tag me in them on Instagram @emmalouisecee I love to see them all. I also post daily on insta stories if you want to see what I eat in a day and how I train at the gym. Have a great day.

Healthy 5 minute basil pesto



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