Kale Pesto Recipe, An Easy Low FODMAP Pasta

I’m a huge fan of pesto and easy pasta sauces that I can also use with meats and store in bulk (but make once a quarter!). This recipe yields a little over a mason jar of sauce — so I’m a big fan. You can totally adjust this pretty easily by increasing the nutritional yeast or adding hemp seeds.

I love this with some of my gluten free pastas, you could also use this kale pesto recipe as a salad dressing or a marinade for chicken or shrimp. Typically, I make this in bulk, freeze in an ice cube tray and stick in the freezer. I often use it with grilled cheese, using it like you would butter on the inside of the grilled cheese and adding tomato to it.

Kale Pesto Recipe


  • Heaping bunch of kale (~9g of protein)
  • Half cup of pumpkin seeds (4g of protein)
  • 2 Tbs of nutritional yeast (8g of protein)
  • Olive oil and salt to taste


Steam the kale until bright green. Remove from heat and add to a blender with the pumpkin seeds, salt, and nutritional yeast. Blend on low, pulsating and pushing down pulp, until well blended. Bring blender back to low and add olive oil until you reach a desired texture. For me, that’s usually about a third of a cup of olive oil. I like my pesto thick.

I store this in ice cubes in the freezer — removing to a silicone bag, and then throw an ice cube into a jar of pasta for work. This is a great meal for wedding days or after a work out. Marinate chicken in this pesto and then roast or cook on a stove top. You could switch out the kale for chard, collard greens, beet greens, or spinach — the pumpkin seeds for sunflower seeds, hemp seeds, or pine nuts.

If you’re looking for a few other low FODMAP recipes click here for some options.

Recipes, Wellness

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