Brenda Khan
Pesto is a popular sauce in Italian cuisine, often made with basil, pine nuts, Parmesan cheese, olive oil, and garlic. It is naturally gluten-free and can be made keto-friendly, with some recipes claiming to have as little as 1.5 net carbs per serving. While almost all pesto sauces can be keto-friendly, it is important to read labels as some store-bought pestos may contain additives and inflammatory oils. Homemade pesto is always preferred, but if you're short on time, opt for certified organic and non-GMO products with high-quality ingredients.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2-3 net carbs per 1/4 cup; 1.5 net carbs per serving; 3.7% carbohydrates per 50g serving; some pestos contain up to 13% carbohydrates |
| Fats | Monounsaturated and polyunsaturated fatty acids found in olive oil improve brain function and reduce the risk of cognitive decline; support eye health and healthier skin |
| Additives | Many pre-made pestos contain potentially harmful additives and preservatives, such as sunflower oil or potato flakes |
| Ingredients | Fresh basil leaves, pine nuts, Parmesan cheese, avocado or olive oil, garlic, lemon juice, salt, pepper |
| Keto-friendly alternatives | Zucchini noodles, keto gnocchi, keto egg noodles, keto garlic breadsticks |
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What You'll Learn
Keto pesto recipes
Pesto is a versatile sauce that can be used in a variety of keto-friendly recipes. Here are some ideas for keto pesto recipes to get you started:
Keto Pesto Chicken
This recipe combines pesto with chicken for a delicious and easy keto meal. You can use any type of pesto you like, such as sundried tomato pesto, kale pesto, oregano pesto, spinach pesto, or almond pesto. Simply bake the chicken and top it with your favorite pesto. You can serve it with keto-friendly sides such as roasted vegetables, cauliflower rice, or a green salad.
Pesto Zoodles
Zoodles, or zucchini noodles, are a great low-carb alternative to pasta. You can toss them with pesto for a quick and tasty keto meal. For an extra indulgent touch, add some shredded mozzarella cheese.
Keto Pizza
You can also use pesto as a base for keto pizza. Simply spread the pesto over a cauliflower pizza crust or a Fathead keto pizza base. Top it with your favorite keto-friendly ingredients, such as cheese, vegetables, or meat.
Pesto with Veggies
Pesto pairs well with a variety of vegetables. Try tossing it with roasted vegetables, using it as a dip for raw veggies, or drizzling it over cooked veggies for an extra burst of flavor.
Keto Taco Salad
For a quick and easy keto meal, make a keto taco salad. In a bowl, combine leafy greens such as spinach or lettuce with your favorite taco fillings, such as ground beef, shredded cheese, salsa, and avocado. Top it off with a generous drizzle of pesto instead of your regular salad dressing.
When making keto pesto recipes, it is important to read the labels on store-bought pesto to ensure they do not contain unnecessary additives or preservatives. Homemade pesto is always preferred, and you can easily customize it to your taste and dietary preferences.
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Carbohydrate content
Pesto is generally considered keto-friendly, with a carbohydrate content of around 2 to 3 net carbs per 1/4 cup, or 1.5 net carbs per serving. However, it's important to read labels as different types of pesto can have varying carbohydrate levels, ranging from 3% to 13% carbohydrates. The recommended serving size of 50g of pesto contains 1.85g of carbohydrates.
Store-bought pesto is sometimes referred to as 'dirty keto' due to its potentially inflammatory oils and hidden additives. Therefore, homemade pesto is preferred. When making homemade pesto, it is important to use fresh basil instead of dried, as it provides the bright, herby flavor that pesto is known for. Extra virgin olive oil, avocado oil, or another high-quality oil can be added to thin the pesto and add healthy fats, but it is important to use just enough to avoid a bitter taste.
To make a simple keto pesto, combine basil, garlic, olive oil or avocado oil, pecans or pine nuts, and Parmesan cheese in a food processor or blender. Season with salt and pepper and add lemon juice to taste. The Parmesan cheese acts as a thickener and adds a distinctive salty, nutty flavor to the pesto. To make the recipe dairy-free, the Parmesan can be omitted.
Keto pesto is a versatile sauce that can be used in a variety of recipes. It pairs well with chicken, fish, steak, and most vegetables. It can also be used as a sandwich spread or salad dressing, or served over zucchini noodles, keto gnocchi, or keto egg noodles as a low-carb pasta alternative.
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Store-bought vs. homemade
Store-bought pesto can be keto-friendly, but it is sometimes considered a 'dirty keto' recipe. This is because it can contain inflammatory oils and additives, such as sunflower oil or potato flakes. It is always best to read the label and opt for certified organic and non-GMO products that use high-quality oils and real cheese.
On the other hand, homemade pesto is always preferred. It is easy to make, can be used in a number of recipes, and can be customised to your taste. The basic ingredients are fresh basil, garlic, olive oil, nuts (such as pine nuts or pecans), Parmesan cheese, and lemon juice. Season with salt and pepper and add water until the desired consistency is reached. You can also make it dairy-free by omitting the Parmesan.
Homemade pesto can be stored in the refrigerator for up to one week or frozen for up to three months. To freeze, simply add the pesto to any freezer-safe container or ice cube tray. To thaw, leave it overnight in the refrigerator or heat it gently in a saucepan or microwave.
Whether you choose store-bought or homemade, pesto is a versatile sauce that can be used in many keto-friendly ways. It pairs well with chicken, fish, steak, and vegetables. It can also be used as a dip or spread, or as a sauce for keto-friendly pasta alternatives such as zucchini noodles, keto gnocchi, or egg noodles.
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Dairy-free pesto
Pesto is generally considered keto-friendly, as it is low in carbohydrates and combines several superfoods high in nutrients, offering many potential health benefits. However, it is always recommended to read the labels, as different types of pesto can have varying carbohydrate contents.
Now, here is a dairy-free pesto recipe for you.
This dairy-free pesto recipe uses fresh basil leaves as its base, providing a full, herby flavor. The traditional version of this recipe relies on parmesan cheese for its rich, cheesy flavor, but this recipe skips it and achieves the classic pesto taste with a few smart swaps.
Ingredients
- Fresh basil leaves
- Pine nuts (or pecans, almonds, sunflower seeds, or pumpkin seeds)
- Garlic cloves
- Sea Salt
- Olive oil (extra virgin olive oil is recommended)
- Lemon juice
- Nutritional yeast (optional)
Instructions
- Combine the basil, pine nuts, garlic, and salt in a food processor and pulse until all the ingredients are finely chopped.
- Add in the olive oil and blend until combined. Adjust the consistency by adding more olive oil if needed.
- To prevent the pesto from turning brown as it sits in the fridge, pour enough olive oil to cover the top.
- Store in the refrigerator for up to one week.
- For longer storage, freeze the pesto in ice cube trays and then transfer the cubes to an airtight container or freezer bag.
Enjoy your homemade dairy-free pesto!
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Keto-friendly meals with pesto
Pesto is a versatile sauce that can be used in a variety of keto-friendly meals. Here are some ideas for keto-friendly meals that incorporate pesto:
Keto Pesto Chicken
This is a quick and easy meal that can be prepared in just a few minutes. You can use either homemade or store-bought pesto for this recipe. Simply bake the chicken with pesto and top it with sliced fresh tomatoes and mozzarella cheese. For a creamier version, mix the pesto with heavy cream or softened cream cheese before spreading it on the chicken. You can also add steamed or sauteed vegetables, such as broccoli, cauliflower, zucchini, or caramelized onions and peppers, to make it a complete meal.
Pesto Pasta Salad
Create a low-carb pesto pasta salad by using zucchini noodles, keto gnocchi, or keto egg noodles as a substitute for regular pasta. Toss the noodles with pesto and your favorite vegetables, such as asparagus, summer squash, or yellow squash. You can also add protein, such as chicken or fish, to make it a more substantial meal.
Basil Pesto Caprese Salad
Combine fresh basil pesto with tomatoes and mozzarella cheese to create a delicious and refreshing Caprese salad. You can also add other vegetables or proteins of your choice to make it a more filling meal.
Pesto Zucchini Pasta
Make a quick and easy low-carb zucchini pasta by tossing spiralized zucchini with pesto. You can also add chicken or other proteins to make it a more substantial meal. This dish can be served hot or cold, making it a versatile option for meal prep.
Summer Squash with Pesto and Parmesan
This is a simple and tasty way to enjoy summer squash. Simply slice the squash, top it with pesto, and sprinkle with Parmesan cheese. You can also add other vegetables or proteins to create a more filling meal.
When making or buying pesto, it's important to check the ingredients and nutrition labels. Some pre-made pestos may contain additives and preservatives that are not keto-friendly. Look for pestos made with high-quality ingredients, such as extra virgin olive oil, and avoid those with unnecessary fillers or unhealthy oils.
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Frequently asked questions
Yes, pesto is keto-friendly, with 2 to 3 net carbs per 1/4 cup. However, it's best to check the ingredients list as many pre-made pestos can include additives and preservatives.
Pesto is made from fresh basil leaves, pine nuts, and parmesan cheese. Olive oil, garlic, and lemon juice are also often added.
Pecans are a good alternative to pine nuts in pesto.
Pesto is a versatile sauce that can be added to many keto meals. It goes well with chicken, fish, steak, and vegetables. It can also be used as a sandwich spread or a dip. For a low-carb alternative to pasta, it can be served with zucchini noodles, keto gnocchi, or keto egg noodles.
