top of page

FODMAP Friendly Garlic & Cheese Free Pesto

Updated: May 18

If you like pesto, but can't tolerate cheese or garlic, you will love this recipe! It tastes just like basil pesto, except better. It's AMAZING!!

You will see that this recipe includes scallions and hing powder, in the place of garlic.

Hing comes from the resin of fennel plants and has a strong sulphur odour that fades to a pleasant garlic flavour during cooking. It is used in Ayurvedic medicine to aid digestion and reduce gas. If you've never cooked with hing powder before, maybe start with 1 teaspoon and adjust according to taste.

The pine nuts, green scallion tips and hing powder are gently roasted to give this pesto a pleasant, complex flavour. I spread it on corn cakes and use it as a dressing for spaghetti squash. All kinds of awesomeness.

Best part is this pesto lasts about 2-3 days if stored in an airtight container in the fridge.

If you decide to give this recipe a go, please log into the members area and share your thoughts, pictures and recipe tweaks. Good luck!

Notes before we get started!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 1 medium jar of pesto.

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a good blender.



Step 1.

Roughly chop the green scallion tops.

Step 2.

Heat a small saucepan , add 1 tsp olive or grape seed oil.

Step 3.

Add the scallion green tops, hing powder and pine nuts and gently toast 2-3 mins.

Step 4.

Transfer the toasted mixture to a blender. Add the basil (including stalks).

Step 5.

Add 100 ml olive or grape seed oil. Blend to a paste, adding more oil until you achieve your desired consistency.

Step 6




I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

Recent Posts

See All


bottom of page