Low-FODMAP Herb and Sun-Dried Tomato Pesto; Gluten-free, Vegan

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You are going to swoon over this gorgeous, delicious and versatile recipe for low-FODMAP Herb and Sun-Dried Tomato Pesto.

This low-FODMAP Pesto goes great on crusty low-FODMAP Focaccia, or spooned over a low-FODMAP hamburger or low-FODMAP turkey burger.  You can also enjoy it as an appetizer with low-FODMAP butter crackers at your next party.

Prep this low-FODMAP Pesto in advance, and freeze in ½ cup servings.  So easy!

You may also love my low-FODMAP Maple Egg Bread and low-FODMAP Potato Bun recipes.  Or check out over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Herb and Sun-Dried Tomato Pesto; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 16 or more

Serving size 1-2 tablespoons

Prep time: 10 minutes

Equipment: food processor


  • 2 cups fresh parsley
  • ¼ cup (30 g) sliced, toasted almonds, hazelnuts or whole pine nuts
    • If not already toasted, lay your desired nuts on a baking sheet and toast at 250F for 3-4 minutes for smaller nuts and at 300F for 5 minutes for larger nuts
  • ¼ cup fresh oregano
  • 2 tablespoons lemon zest (About 1 medium lemon)
  • ¼ cup freshly squeezed lemon juice (About 1 medium lemon)
    • Suggest you zest the lemon prior to juicing if using the same lemon
  • 2 tablespoons drained capers (check no added high-FODMAP ingredients and gluten-free if necessary)
    • Mine (Kroger Private Selection brand) contain: capers, water, distilled white vinegar and salt
  • 2/3 cup olive oil
  • ½ tsp salt
  • ½ tsp black pepper
  • 4 finely chopped sun-dried tomatoes  (about 20 g); dried or packed in olive oil, (check no added high-FODMAP ingredients or gluten, if necessary)
    • I couldn’t find sun-dried tomatoes in olive oil that didn’t contain garlic, so I used plain sun-dried tomatoes
    • If you use oil-packed tomatoes, then just press out the excess olive oil


  • Combine parsley, nuts, oregano and lemon zest in food processor with steel blade and pulse until finely chopped
  • Add capers and pulse again
  • Add olive oil, lemon juice, salt and pepper and pulse until a sauce paste forms
  • Stir in the finely chopped sun-dried tomatoes
  • Best prepared a day in advance, refrigerate until use
  • Lasts about 1 week in refrigerator

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2 Responses

    1. Hi Boymommy!
      Thanks for your question! From a FODMAP standpoint, it would be perfectly fine to substitute basil. However, from a flavor standpoint we aren’t sure if the basil would work with the amount of capers and oregano. We adore fresh basil also, so completely understand wanting to try this. If you do, let us know how it works out!
      You may also love our low-FODMAP Panera Copycat Green Goddess Dressing recipe! Stay in touch 🙂

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