Healthy Pesto

By Adam Fisher
Published 10/9/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | Gluten Free | Diabetic | Mediterranean | GLP-1 | Low Cholesterol | Low Fat | Vegetarian
Healthy Pesto
Photo Credit: Adobe Stock

Enjoy the fresh, vibrant taste of basil pesto without the extra calories. This healthy pesto recipe is made without pine nuts and uses a modest amount of heart-healthy olive oil for a lighter sauce that’s still packed with flavor. It’s a perfect nut-free option that whips up in just five minutes.

Total Time
5 minutes
Servings
8
Calories
63

What Makes This Pesto Healthy

This pesto is a healthier alternative to traditional versions because it strategically omits high-calorie ingredients without sacrificing the classic flavor you love.

  • No Nuts: By leaving out pine nuts, we significantly reduce the overall calorie and fat content, making it a lighter choice.
  • Controlled Oil: This recipe uses just enough extra virgin olive oil to create a smooth sauce, keeping fat content in check while still providing heart-healthy monounsaturated fats.
  • Fresh, Simple Ingredients: It relies on the vibrant, natural flavor of fresh basil, garlic, and lemon juice rather than excess salt or oil.

Key Health Highlights

  • Low Calorie: Only 63 calories per 2-tablespoon serving, making it easy to incorporate into a calorie-conscious diet.
  • Low Sodium: Contains just 52 mg of sodium per serving.
  • Nut-Free: A great option for those with nut allergies.
  • Heart-Healthy Fats: Made with extra virgin olive oil, a good source of monounsaturated fats.
  • Rich in Antioxidants: Fresh basil provides antioxidants that can help protect your body from cellular damage.

This information is for educational purposes only and is not a substitute for medical advice.

FAQs About Healthy Pesto

Pesto can be very healthy, especially when made at home where you can control the ingredients. This version is a healthier choice as it's lower in calories and fat than traditional pesto. It offers healthy fats from olive oil and nutrients from fresh basil.

A common mistake is over-processing, which can make the pesto bitter. Another is not using fresh enough basil, which is key to a vibrant color and flavor. Also, be sure to wash and thoroughly dry your basil leaves to prevent a watery sauce.

To make this recipe vegan, simply substitute the Pecorino Romano cheese with 2-3 tablespoons of nutritional yeast. This will provide a similar cheesy, savory flavor.

Pesto is incredibly versatile. Toss it with whole-wheat pasta or zucchini noodles, use it as a sauce for homemade pizza, spread it on sandwiches or wraps, or mix it into scrambled eggs or roasted vegetables.

Healthy Recipes with Pesto Sauce

Now that you have this delicious homemade pesto, here are a few healthy and creative ways to use it. These recipes showcase how a vibrant sauce can transform simple ingredients into an exciting meal.

More Healthy Sauces & Dips

Making your own sauces, dips, and dressings is one of the easiest ways to elevate your meals while avoiding the added sugars and preservatives found in many store-bought products. This collection features more simple and flavorful recipes that are perfect for adding a healthy, homemade touch to your favorite dishes.

Tips for the Best Flavorful Pesto

  • Use Fresh Ingredients: The key to amazing pesto is high-quality, fresh ingredients. Use vibrant green basil leaves, fresh garlic, and a good quality extra virgin olive oil for the best results.
  • Don't Over-Process: Pulse the ingredients in the food processor or blender just until they are combined and finely chopped. Over-blending can heat the olive oil and basil, which can result in a bitter taste.
  • Adjust to Your Taste: Feel free to adjust the amount of garlic or lemon juice based on your preference. You can always start with less and add more as needed.

Ingredients

Recipe yields 8 servings

Directions

  1. Wash and dry basil leaves. Add all ingredients to a food processor or blender. Pulse until blended completely, making sure all the basil leaves are finely chopped. Store in a mason jar or airtight container in the refrigerator for up to 1 week.

Nutrition Facts

Serving Size:
2 Tbsp

63
Calories
6
g
Fat
4
mg
Cholesterol
52
mg
Sodium
1
g
Carbs
1
g
Sat. Fat
0
g
Fiber
2
g
Protein

How to Use and Store Healthy Pesto

  • Serving Ideas: Toss with pasta, spread on sandwiches, use as a pizza sauce, mix into dips, or drizzle over grilled chicken or fish.
  • Storing: Store in an airtight container or mason jar in the refrigerator for up to 1 week. To prevent the top from browning, pour a thin layer of olive oil over the surface before sealing the container.
  • Freezing: For longer storage, freeze pesto in an ice cube tray. Once frozen, transfer the cubes to a freezer-safe bag. This allows you to use small portions as needed.

Ingredient Substitutions

Swap the Pecorino Romano cheese for 2-3 tablespoons of nutritional yeast to achieve a similar savory, cheesy flavor.

While basil is classic, you can make pesto with other greens. Try substituting half of the basil with fresh spinach or arugula for a different flavor profile.

If you don't have Pecorino Romano, an equal amount of freshly grated Parmesan cheese will also work well.

More Ways to Use Homemade Pesto Sauce

You are going to want to use this homemade pesto on just about everything. It offers a quick and easy way to add a ton of fresh flavor to a wide variety of meals. Think beyond just pasta—try mixing it into burgers for a burst of herbaceous flavor or using it as a vibrant spread on protein-rich wraps. Of course, it's a classic as an herby sauce for pasta dishes and is delicious when drizzled on pizza for extra flavor.