FODMAP friendly kale pesto with walnuts

FODMAP friendly kale pesto with walnuts from www.georgeats.comYou all know by now that I am a total pesto fiend. If there’s a way to incorporate pesto into food, I will do it. When there’s an opportunity to work on a new pesto recipe, consider me there. So, today I would like to extol the virtues of my new favourite: FODMAP friendly kale pesto.

Sure, kale pesto isn’t particularly traditional. That said, given that onion and garlic form the backbone of essentially every traditional dish known to man, FODMAP friendly food kind of has to forge it’s own path. If traditional pesto is more your thing, try my FODMAP friendly pesto recipe. If you like a bit of basil and a bit of health, try the vegetable packed pesto. But if you enjoy a stunningly green and delicious way to eat kale, read on.

FODMAP friendly kale pesto with walnuts from www.georgeats.comFODMAP FRIENDLY KALE PESTO INGREDIENT NOTES

  • I use Tuscan kale for this recipe. It has a nice subtle kale flavour and the dark verdant green colour that translates into the finished product. I haven’t tried this with any other sorts of kale.
  • On the slim chance that anyone reads all my posts, I apologise for repeating myself. However, vegetarian parmesan does exist, even if tradition says it shouldn’t. Generally speaking, you’ll find it under budget brand names – it might even be called ‘Italian hard cheese’ or ‘Parmesan style’. You’re also likely to find it in health food stores or specialist delis, in my experience.
  • If you’re into it, feel free to use garlic infused oil in this recipe. I have been making my own and am now obsessed – it tastes so much more legit than store bought. Needless to say, you could also use garlic if you don’t need the pesto to be FODMAP friendly.
  • On the note of garlic, you could add 1/4 – 1/2 teaspoon asafoetida for a garlic-like hit. You can buy asafoetida powder online or at Indian grocers, and it heavily mimics the taste of onion and garlic, sans side effects.
  • I used walnuts in this pesto because it’s a very cost effective, FODMAP friendly nut. I love pine nuts, but they’re very expensive and I would rather sprinkle them on a salad. You can choose a FODMAP friendly nut that works for you.

Easy gluten-free egg pasta from www.georgeats.comRECIPE NOTES

  • Personally, I only own a Nutribullet for blending purposes. If you’re in the same boat, I recommend adding the nuts after everything has blended together, and pulsing just to crush them up. That way you’re left with some small nutty chunks, which I like in a pesto because of the textural variation. It also means the pesto doesn’t lighten in colour too much.
  • Another tip for Nutribullet users? Put the kale into the blender last. This way, when you invert and blend, the kale will be the first to go. If you do it the other way around, the kale tends to resist the blades and you’ll be blending for eleventy hundred hours.
  • The lemon juice is important in giving the pesto a punchy, full bodied flavour. The more the merrier, as far as I’m concerned.
  • In a traditional pesto recipe, you generally don’t need additional salt because the parmesan provides more than enough. However, I do think a bit of extra salt is necessary here. This might be because kale is a lot hardier than basil, I don’t know. Either way, blend it, decant it, and then season to taste. This will eliminate the risk of over-salting.
  • You can leave out the nuts in this recipe, although the pesto does have a tendency to separate without them. I daresay you could also leave out the cheese for a vegan option, but again, it might separate. You would also need to add salt to compensate for the loss of salinity coming from the cheese.
  • The pesto freezes well if you don’t plan to use it all at once. That said, it’s a great thing to have in the fridge – to dress a salad, pasta, roasted vegetables, or even to use it for dip.

FODMAP friendly kale pesto with walnuts from


FODMAP Friendly Kale Pesto

FODMAP friendly, gluten free
No ratings yet
Prep Time 10 mins
Servings 6 people


  • 1 bunch Tuscan kale about 125g once big and smaller woody stems removed washed and chopped
  • 100-125 g vegetarian parmesan to your taste
  • 2/3 - 1 cup olive oil
  • 6-8 tablespoons lemon juice 1 1/2 – 2 big juicy lemons
  • 75 g-100g walnuts
  • Salt and pepper to your taste


  • Pulse all ingredients in a high speed blender until combined and your desired pesto consistency is achieved. Adjust seasoning and lemon juice for taste.
  • Once blended and seasoned to your liking, decant into an airtight container. Keeps well in the fridge for a few or so, and can also be frozen.
  • It helps to add a thin layer of olive oil to the top of the container to seal the pesto. This keeps it fresher and brighter for longer.
Tried this recipe?Let us know how it was!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating