How to Make Low Calorie Pesto & Healthy Pesto Recipes

By Andrea Cohen
Published 1/6/2026
In This Article
How to Make Low Calorie Pesto & Healthy Pesto Recipes
Photo Credit: Adobe Stock

Pesto is one of those sauces that can make almost any meal taste better. Traditionally made with fresh basil, garlic, pine nuts, Parmesan cheese, and olive oil, it’s packed with flavor—and also typically packed with calories and sodium. But the good news is that you can still enjoy all that bright, herb-filled taste with a few simple tweaks. Making low calorie pesto at home not only saves you calories, but also lets you control the ingredients, making it lighter, fresher, and better for your health.

Tips for Making Low Calorie Pesto

The main source of calories in classic pesto comes from oil, cheese, and nuts. To make a low calorie pesto recipe, try these easy swaps:

  • Cut back on olive oil. Instead of using the full amount called for in a recipe, replace some of the oil with water, vegetable broth, or even a splash of lemon juice for brightness.
  • Lighten up the cheese. Parmesan gives pesto its savory kick, but using less of it—or swapping in nutritional yeast—keeps calories lower without losing flavor.
  • Rethink the nuts. Pine nuts are delicious but high in calories. Walnuts or almonds work just as well and often provide more heart-healthy fats for fewer calories.
  • Add extra greens. Spinach, kale, or arugula can be blended with basil to bulk up the sauce while cutting calories.

These adjustments create a low calorie pesto sauce that’s still creamy and flavorful but easier to fit into a balanced diet.

How to Make Low Sodium Pesto

Another challenge with traditional pesto is the salt content. Cheese and added salt can turn a small serving into a sodium bomb. For a healthier option, try a low sodium pesto sauce instead. Here’s how:

  • Use less cheese. Parmesan is naturally salty, so reducing the amount goes a long way.
  • Skip the extra salt. Let the herbs, nuts, and garlic shine instead of adding more salt.
  • Choose low sodium ingredients. If you want a cheesy flavor without the sodium, nutritional yeast is a great substitute.
  • Add fresh lemon. A squeeze of lemon juice enhances flavor so you won’t miss the salt.

By making these changes, you’ll have a low sodium pesto recipe that still delivers bold taste without putting a strain on your heart or blood pressure.

Healthy Pesto Recipes You’ll Love

Once you’ve mastered the basics of making lighter pesto sauces, the options are endless. A healthy pesto recipe can be used in so many ways:

  • Tossed with whole wheat pasta for a satisfying dinner
  • Spread on sandwiches or wraps as a flavorful, lower calorie condiment
  • Drizzled over grilled chicken, fish, or vegetables
  • Stirred into soups or grain bowls for a boost of freshness

These are some of our favorite low calorie pesto sauce recipes, straight from the Health eCooks Recipe Kitchen. One transforms a flatbread pizza into something sensational, and the other turns a pasta-swap into a dish you can eat every day if you’re so inclined. Each healthy pesto recipe not only delivers delicious flavor but is a nutritious way to enjoy Italian-inspired flavors.  

  • Tomato and Pesto Pizza

    Heart Healthy Tomato and Pesto Pizza
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    This pizza layers a fragrant basil-garlic pesto over a crisp crust, giving it a burst of herby flavor without the extra sodium of traditional sauces. Topped with juicy tomatoes, it’s a lighter way to enjoy a classic that feels just as indulgent.

    View Recipe

  • Zucchini Noodles with Creamy Avocado Pesto

    Heart Healthy Zucchini Noodles with Creamy Avocado Pesto
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    In this flavorful pasta swap, zucchini noodles are coated in a smooth avocado pesto that’s rich, creamy, and full of fresh basil flavor. It’s a wholesome twist on comfort food that tastes decadent while staying light and heart-healthy.

    View Recipe

Low Sodium, Low Calorie Pesto Is a Game Changer

Making your own pesto at home means you don’t have to choose between flavor and health. With just a few simple tweaks, you can whip up a low sodium, low calorie pesto that’s just as tasty as the original. Whether you’re looking for a lighter pasta sauce, a healthier sandwich spread, or a creative way to season veggies, these simple swaps prove that pesto can be both indulgent and good for you.

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