One of the biggest challenges of my gut-healing journey has been finding ways to flavor my meals. Since I can’t tolerate many spices or store-bought sauces, I’ve had to get creative in the kitchen. That’s how this low FODMAP pesto came to be. Made with fresh basil, pumpkin seeds, olive oil, and lemon juice, it’s bright, herbaceous, and gentle on digestion. It adds the kind of flavor boost I often miss, and the best part is, it’s simple enough to whip up in minutes. For those who aren’t FODMAP sensitive, you can always add garlic for a more traditional version, but even without it, this pesto offers an amazing way to bring life to simple, gut-friendly meals.
Benefits of Using Pumpkin Seeds
Traditional pesto is often made with pine nuts, but I love using pumpkin seeds instead. They are not only more budget-friendly, but they also offer a wide range of nutritional benefits. Pumpkin seeds are rich in magnesium, zinc, and iron, all of which support energy, immunity, and overall wellness. They’re also a great plant-based source of protein and healthy fats, helping to keep meals satisfying and blood sugar balanced.
For those of us with sensitive digestion, pumpkin seeds can be easier to tolerate than nuts, and they’re naturally low FODMAP. This makes them a perfect swap when you’re looking to enjoy pesto without the bloat or discomfort that other versions might bring. Plus, they lend a subtle nutty flavor and creamy texture that blends beautifully with fresh basil and olive oil.
Benefits of Basil
Let’s not forget about the other star of the pesto show: fresh basil. Beyond its vibrant flavor and bright green color, basil carries a variety of health benefits that make this pesto more than just a tasty sauce. Basil is rich in antioxidants, such as flavonoids and polyphenols, which help combat inflammation and support overall cellular health. It also contains vitamin K, important for bone strength and circulation, along with small amounts of vitamin A, magnesium, and iron.
From a digestion standpoint, basil has traditionally been used to help soothe the gut and support a healthy digestive system. Its naturally calming properties may ease bloating or discomfort, making it a beautiful complement to a gut-healing lifestyle. And let’s be honest – basil’s fresh, aromatic flavor instantly elevates even the simplest of meals.
How to Use This Pesto
While pesto and pasta are a classic pairing, this low FODMAP version is so versatile that I use it in a variety of ways throughout the week. It’s one of my favorite sauces to keep in the fridge because it instantly elevates even the simplest meals.
Try spooning it over roasted or poached chicken, tossing it with white rice or millet for a quick grain bowl, or spreading it on my white sweet potato pizza crust for a fresh, herby twist. It also makes a delicious dip for steamed vegetables, a vibrant drizzle over poached salmon, or even a flavorful layer in wraps or sandwiches if you tolerate those.
Because it’s dairy-free, nut-free, and gut-friendly, it’s a sauce you can use generously without worry – adding both flavor and nutrients to your meals.
Low FODMAP & Dairy-Free Pumpkin Seed Pesto
Equipment
- Food processor
Ingredients
- 2 cups fresh basil leaves packed
- ⅓ cup pumpkin seeds
- ½ cup extra virgin olive oil
- 1 –2 tbsp lemon juice
- ¼ tsp sea salt or to taste
- if your not FODMAP sensitive, you can add 1–2 cloves garlic
Instructions
- Combine basil, pumpkin seeds, extra virgin olive oil, lemon juice, and sea salt in a food processor or high-speed blender. Blend until smooth, scraping down the sides as needed. Adjust seasoning to taste, adding more salt or lemon juice if desired.
- For those who are not sensitive to FODMAPs, you can also add 1 to 2 cloves of garlic for a more traditional flavor.
- Store in a sealed container in the refrigerator for up to 5 days, or freeze for longer storage.
