Keto Diet And Pesto Sauce: A Perfect Match?

Pesto is a sauce originating in Genoa, Italy, and is traditionally made using basil, pine nuts, garlic, salt, olive oil, and Parmesan and pecorino Sardo cheeses. It is a versatile sauce that can be used on pasta, pizza, sandwiches, and even as a dip. Pesto is also keto-friendly, with only 1 gram of carbohydrates per serving, and is an excellent source of healthy fats, protein, and fibre.

Keto pesto recipe ideas

Pesto is a keto-friendly sauce that can be used to bring flavour to a variety of dishes. Here are some keto pesto recipe ideas:

Pesto Chicken

Add pesto to chicken for a flavourful dish. You can bake the chicken and stuff it with pesto and cheese, or grill it as kabobs.

Pesto Pizza

Spread pesto over pizza dough and top with your favourite ingredients.

Zoodles

Toss zoodles (zucchini noodles) with pesto for a low-carb alternative to pasta.

Vegetables

Toss vegetables in pesto or use it as a dip.

Salads

Add pesto to salads for extra flavour. Try a Caprese salad with basil pesto, or a zucchini noodle mock pasta salad.

Fish

Bake fish in foil with pesto and tomatoes, or try a pesto-crusted white fish with pine nuts, Parmesan, and basil.

Soups

Add pesto to soups, such as chicken soup or Italian sausage and tomato soup.

Eggs

Drizzle pesto over eggs for a tasty breakfast.

Other Ideas

Pesto can also be used in burgers, lasagna, steak, sandwiches, and as a filling for keto ravioli.

How many carbs are in pesto?

Pesto is a sauce that traditionally consists of crushed garlic, pine nuts, coarse salt, basil leaves, Parmesan cheese, pecorino Sardo (a sheep's milk cheese), and olive oil. The nutritional value of pesto can vary depending on the ingredients used and the type of nuts included.

A single tablespoon of pesto contains just under 1 gram of carbohydrates, which equates to only 1 net carb per serving. This makes pesto a very low-carb option for adding Italian flair to your meals.

For example, one recipe for Keto Pesto with pecans contains less than 1 net carb per serving. The amount of carbohydrates can vary depending on the ingredients used and the type of nuts included. For instance, pecans are among the lowest-carb nuts, making them a great choice for a low-carb pesto.

Another recipe for traditional Italian pesto contains 2 grams of carbohydrates per serving. This recipe uses pine nuts, which may contribute to a slightly higher carbohydrate count compared to pesto made with other nuts.

In summary, the number of carbs in pesto can vary depending on the specific ingredients and the type of nuts used, but it is generally a very low-carb option, with most recipes containing fewer than 2 grams of carbohydrates per serving.

Is store-bought pesto keto?

Pesto is generally keto-friendly, but it's always a good idea to read the labels when buying store-bought pesto to ensure it aligns with your keto diet. While traditional pesto is typically keto-friendly, some store-bought varieties may contain additional ingredients that are less keto-compliant.

Pesto is a versatile sauce that can be used in a variety of dishes, and it's an excellent choice for those following a keto diet. The traditional ingredients in pesto, such as basil, pine nuts, olive oil, and Parmesan cheese, are all keto-friendly and provide a good source of healthy fats, protein, and fiber. Additionally, pesto has a very low carbohydrate content, with only about 1 gram of carbohydrates per serving. This makes it an ideal condiment for those on a keto diet, as it can help balance carb intake while adding flavour to meals.

When purchasing store-bought pesto, it's important to read the ingredient list to ensure it aligns with your keto diet. Some store-bought pestos may contain added sugars, unhealthy oils, or other ingredients that may not be keto-friendly. Look for a product that uses high-quality, fresh ingredients and has a short ingredient list that is mostly comprised of the traditional pesto components. Additionally, some store-bought pestos may be labelled as "keto-friendly" or "low-carb," which can be a helpful indication of their suitability for a keto diet.

While making your own pesto at home is always an option, store-bought pesto can be a convenient choice for those short on time or looking for an easy way to add flavour to keto meals. When selecting a store-bought pesto, be sure to read the nutritional information and ingredient list to ensure it aligns with your specific keto diet guidelines and personal preferences.

How to make keto pesto

Ingredients:

• Fresh basil leaves
• Pine nuts or pecans
• Extra virgin olive oil or avocado oil
• Parmesan cheese
• Garlic
• Lemon juice (optional)
• Salt and pepper to taste

Method:

Firstly, lightly toast your choice of nuts in a pan over medium heat until golden. This gives the pesto a nutty flavour.

Next, place all the ingredients into a food processor or blender. If you don't have either of these, you can use a mortar and pestle, or chop the ingredients by hand and use a powerful blender.

Pulse or blend the ingredients until you reach your desired consistency. For a chunkier pesto, only pulse a few times. For a smoother pesto, blend for longer, scraping down the sides of the bowl as needed.

If you are using a larger food processor, add the oil in a thin stream while the processor is running, rather than adding it all at once.

Finally, season with salt and pepper to taste.

Storage:

Keto pesto can be stored in an airtight container in the fridge for up to a week, or frozen for up to 6 months. To prevent discolouration, cover the top of the pesto with a layer of olive oil before storing in the fridge. To freeze, pour the pesto into a silicone ice cube tray, then transfer the frozen cubes to a ziplock bag.

Pesto nutrition facts

Pesto is a tasty, traditional Italian sauce that can be used to flavour pasta, meat, fish, vegetables, or soups. It is typically made from basil, olive oil, aged cheese, garlic, and nuts.

A 1-tablespoon (16g) serving of pesto contains just under 1 gram of carbohydrates and 9.47 grams of fats, which include 5.63 grams of monounsaturated fatty acids, 1.53 grams of saturated fatty acids, and 1.68 grams of polyunsaturated fatty acids. Pesto also contains 2.56mg of cholesterol and 1.38 grams of protein.

In terms of vitamins and minerals, pesto contains 33.1mg of calcium, 36.8mg of phosphorus, 31.8mg of potassium, and 9.76mg of magnesium.

Pesto is a good source of antioxidants from basil, olive oil, and nuts, which can help protect your cells and DNA from oxidative damage. The olive oil in pesto may also provide cardiovascular benefits and help lower cholesterol.

While pesto is high in fat and calories, most of the fat is unsaturated and may have heart health benefits. It is also part of the Mediterranean diet, which is linked to a lower risk of chronic health conditions such as heart disease, cancer, and Alzheimer's disease.

Frequently asked questions