If you’re been wondering is pesto keto-friendly, the answer is a resounding yes. Pesto is a great condiment for those on a ketogenic diet, as it is low in carbs and high in fat. It has no added sugar and it’s made with all natural ingredients.
I always make my own pesto at home (recipe below), because then I know for sure what is being added to it. Store-bought pesto can contain preservatives and fillers that you might not want in your food. The best way to ensure you’re getting the best version with the best ingredients, you must make it yourself.
Some pestos can be higher in carbs than others, so be sure to check the label before you buy one at the store. Look for a low amount of sugar (preferably no added sugar) before you buy.
There are also many keto-friendly pesto recipes that you can make at home with healthy ingredients. Pesto can be a delicious and easy way to add flavor to your meals while staying on track with your keto diet.
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Is Pesto Keto-Friendly?
While pesto is a keto-friendly condiment, it can vary in terms of the amount of carbs it contains. Be sure to read the label before you buy pesto, as some brands can be higher in carbs than others.
For instance, when making pesto at home, one tablespoon of pesto will have 1 total grams of carbs per serving. There is also 1 gram of fiber in pesto, so there are technically 0 net grams of carbs.
A packaged pesto might have additional carbs due to sugars or extra preservatives they might add.
- One packaged brand that I like is Compagnia Sanremo Pesto DOP Basil Pesto, which has 2 net grams of carbs per 1 tablespoon serving.
- A popular brand, Filippo Berio Pesto, contains 1 net gram of carbs per tablespoon. This is from the 1 gram of sugar that is added.
Nutrition in Pesto
- Net Carbohydrate: 1 grams
- Protein: 2 grams
- Fiber: 0 grams
- Fat: 8 grams
- Calories: 82
What is in Pesto?
Pesto is made with fresh basil leaves, pine nuts, Parmesan cheese, and olive oil. These ingredients are all keto-friendly and help to make pesto a delicious and healthy condiment.
- Basil is a flavorful herb that is low in carbs and high in antioxidants. It is a great addition to pesto and helps to give it a rich flavor. If you have a basil plant at home, you’ll have a quick and easy source of basil leaves with which to make pesto at home.
- Pine nuts are a nutrient-dense nut that are high in fat and low in carbs. They add a lot of flavor to pesto, as well as thicken the texture, so it can be used as a spread or as a sauce. The high fat content in pine nuts make them especially good for a keto diet.
- Parmesan cheese is a keto-friendly cheese that is high in fat and low in carbs. It is also high in calcium and protein, making it a great choice for those on a keto diet. When choosing a Parmesan to add, you want to get as high-quality as possible. Authentic Italian Parmesan is always best. Any cheese that’s not refrigerated shouldn’t be used.
- Olive oil is a healthy fat that is beneficial for those on a ketogenic diet, with many other great benefits and advantages. It is low in carbs and helps to make pesto taste delicious. Always use a high-quality Extra Virgin Olive Oil for making pesto at home. A nice spicy, bitter olive oil is a huge part of what makes pesto so tasty.
- Garlic is an optional addition to pesto, but it does add a lot of flavor and nuance to it, so definitely add some if you like garlic. Start with just half a clove and add more to taste. You don’t want it to overpower the other flavors.
How to Make Pesto
Ingredients
- 1 oz fresh basil leaves
- 1 oz Parmesan or Pecorino Romano cheese crumbled or shredded
- 2 tbsp pine nuts toasted for extra flavor
- 3 tbsp extra virgin olive oil
- 1 small garlic clove
- salt to taste
Instructions
- Add all ingredients to a food processor or blender and puree for 30 seconds.
- Stop to stir and push leaves down. Blend for an additional 15 seconds.
- Add to food as desired.
Low Carb Ways to Use Pesto
One of the most common uses for pesto is as a sauce for pasta. Even on a low-carb diet, you can still enjoy it that way, you will just need to find a low-carb pasta alternative, like Miracle Noodles or Palmini Noodles. It’s also great with zucchini noodles.
Other ways to use pesto in a low carb diet are:
- Use it as a sauce for green beans (this is my favorite!)
- Use it as a veggie dip
- Stir it into a soup
- Use it to baste veggies on the grill
- As a marinade for meat (it’s really good on chicken!)
How to Store Pesto
Pesto is a delicious and versatile sauce that can be used in a variety of dishes, from pasta to sandwiches to dips. To ensure that your pesto stays fresh and flavorful for as long as possible, it’s important to store it properly. Here are some tips on how to store pesto:
- Refrigerate: Pesto should be stored in an airtight container in the refrigerator. This will help to prevent the pesto from drying out and losing its flavor. If you’re using store-bought pesto, just leave it in the container it comes in. Make sure you always use a clean spoon to get it out. Pesto can be stored in the refrigerator for up to a week.
- Cover with oil: To help prevent homemade pesto from oxidizing and turning brown, you can cover the top of the pesto with a thin layer of olive oil. This will help to create a barrier between the pesto and the air, which can help to preserve its vibrant green color.
- Freeze: Pesto can also be frozen for longer storage. To freeze pesto, transfer it to an airtight container or freezer bag and freeze for up to 3 months. When you’re ready to use the pesto, simply thaw it in the refrigerator overnight and stir well before using.
Frequently Asked Questions
Can pesto be made without nuts?
Yes, pesto can be made without nuts. Traditional pesto is made with pine nuts, but you can substitute other nuts, such as almonds or walnuts, or omit the nuts altogether. Some people also like to add seeds, such as sunflower or pumpkin seeds, for a nut-free alternative.
Can pesto be frozen?
Yes, pesto can be frozen for longer storage. To freeze pesto, transfer it to an airtight container or freezer bag and freeze for up to 3 months. When you’re ready to use the pesto, simply thaw it in the refrigerator overnight and stir well before using.
Can you make pesto with something other than basil?
Yes, you can make pesto with other leafy greens, such as spinach, kale, or arugula. You can also use a combination of different greens to create a unique flavor profile. Additionally, you can experiment with different herbs, such as parsley, cilantro, or mint, to create a different twist on traditional pesto.
Conclusion
As you can see, pesto does make a great low-carb and keto condiment and sauce. Making it at home is the best way to ensure there aren’t any extra additives you don’t want, but you can also find great store-bought brands.
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.