Low FODMAP Kale Pesto Sauce

If summer were a sauce, it would be pesto. The bright, earthy flavors of basil and parsley paired with the buttery goodness of pine nuts (or in this case, pecans because I like to get crazy) pair so well with a slow summer evening, and aside from maybe a white wine sauce, this is the only way I want to enjoy pasta when the temps are high.

Pesto isn’t only meant for pasta though, which is a good thing because this recipe yields about 2 cups of pure pesto-y goodness. I used the leftovers in pesto mayo on turkey burgers, my husband put it on his sandwiches, I added it to omelets, and even added some extra oil + vinegar to turn it into a bomb salad dressing. Whenever a recipe can do double or triple duty I consider it to be a homerun! Now, obviously I did not create pesto, but I did play around with the traditional recipe + add a tasty twist on a classic!

Garlic infused olive oil makes this recipe low FODMAP friendly, but if you still can’t tolerate that, plain old EVOO will do the trick. You might even try adding a bit of turmeric; I find that it adds another layer of earthy sweetness akin to garlic or onion and often use it in broths or sauces as an alternative. Don’t forget to be generous with the black pepper to activate the anti-inflammatory curcumin!


1 small bunch kale

1/2 cup fresh basil

1/2 cup fresh parsley

1/4 cup olive oil

2 tbsp garlic oil

2 lemon wedges

2 tbsp pumpkin seeds

6 tbsp pecans

pinch of sea salt, fresh ground black pepper

optional: 1/4 cup parm or vegan parm

  1. Going against the traditional once again, we won’t make this recipe using a mortar + pestle (you’re welcome.) Toss all ingredients into a food processor and blend. Taste as you go, adding in more ingredients where desired.

Note: You will use the entire lemon wedge here. I find that having the zest, pulp, and juice adds a beautiful brightness that lends this sauce so well to any of your favorite summer dishes. If you’re not into that, simple add 2 tbsp of lemon juice instead.

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