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    Home » Vegan

    Oil Free Pesto (nut free + vegan)

    Published: Mar 2, 2021 · Modified: Dec 30, 2022 by Rachael · This post may contain affiliate links · 1 Comment

    Jump to Recipe Print Recipe

    This delicious and quick vegan oil free pesto is fat free, nut free and dairy free. It can be used as a pasta sauce, dressing, marinade or dip!

    Oil free pesto in a glass cup with a piece of basil on top and a white napkin, lemon and three chickpeas in the background.

    Typically basil pesto is made with olive oil, pine nuts and parmesan cheese. Instead of the oil this homemade recipe uses water and lemon juice. I substitute the pine nuts for chickpeas which gives the pesto substance without the nuts or fat. And the cheese is substituted with nutritional yeast which gives a dairy free "cheesy" flavor when combined with the right amount of garlic and salt.

    Jump to:
    • Why you'll love this pesto
    • Ingredient substitutions & variations
    • What to eat with pesto
    • FAQs
    • More fat-free recipes you'll love!
    • Recipe

    Why you'll love this pesto

    • So much flavor!
    • Super easy
    • Versatile
    • Dairy-free
    • Plant based: eat more greens without having to eat a salad!
    • Fat-free & Oil-Free: For those on the bean protocol this pesto can be a game changer because it's a fat-free way to add a ton of flavor to your bean meals! Each serving has less than 1 gram of fat which is naturally occurring in chickpeas (the secret ingredient).
    • Nut-free: if you are making this for someone who has a nut allergy or sensitivity, this recipe is perfect for you.

    Ingredient substitutions & variations

    • Spinach substitutions: you can substitute with more basil, kale, arugula... really any type of greens will work but the pesto may take on a slightly different flavor. The key to making tasty pesto is ensuring at least ⅓ of the greens being used is basil.
    • Chickpea substitutions: chickpeas (also known as garbanzo beans) are used to give the pesto some substance in place of the traditional pine nuts. White beans, pine nuts, cashews, macadamia nuts or walnuts are all good substitutes if you don't want to use chickpeas.
    • Nutritional yeast substitutions: not to be confused with other types of yeast, nutritional yeast is yellow in color and adds a cheesy flavor when paired with salt and garlic. Parmesan (regular or dairy free versions) is a great substitute.
    oil free pesto ingredients on table - spinach, basil, chickpeas, nutritional yeast, sea salt, water, lemon, ground black pepper.

    What to eat with pesto

    • Pasta dish / stir fry -This is my go-to meal to clean out the fridge with! My favorite healthy noodles are cauliflower gnocchis from Trader Joe's, Banza chickpea pasta, Jovial brown rice pasta or super thin zucchini noodles (zoodles). Next, throw in some veggies - usually some broccoli and green beans. Sometimes I'll add a protein, typically some great northern beans, chicken or chicken sausage. You could also use this for a pesto lasagna dish.
    • Spaghetti squash - If you haven't had spaghetti squash before it has the texture of angel hair pasta with a very mild taste. Typically, I'll enjoy this as a side dish or I'll add some protein to make it a full meal. I LOVE pesto spaghetti squash and make it frequently as a side dish.
    • Marinade - Use the pesto as a marinade to your protein of choice.
    • Sauce or dressing - Use as a flavorful sauce on top of a salad, bowl, wrap, sandwich, the possibilities are endless...
    Cooked spaghetti squash in a bowl mixed with pesto.
    Cooked spaghetti squash covered in the oil free pesto - makes a great side dish!

    FAQs

    Can you freeze pesto?

    Yes! For easy use, freeze the pesto in ice cube trays. Once frozen, remove the pesto cubes and place them in an air tight container or freezer bag. Freeze for up to 3 months. To thaw the pesto place it in the fridge overnight or in a pan on the stovetop on low heat. Note that the color of the pesto may not be as vibrant after it is frozen.

    How to store homemade pesto?

    Store the pesto for up to 1 week in an air tight container in the fridge. 

    How do you make pesto without nuts?

    To make pesto without nuts you can substitute chickpeas!

    Oil free nut free pesto ingredients in a food processor before being blended.
    Dairy free pesto ingredients in the food processor before being combined.

    More fat-free recipes you'll love!

    • Easy Garlic Hummus (without tahini + oil free)
    • Savory Lentil Meatballs (vegan + gluten free)

    I hope you love this oil free pesto recipe! If you make it I’d love if you could leave a rating & connect with me on Instagram @passthesprouts!

    Recipe

    Oil free pesto in a glass cup with a piece of basil on top and a white napkin, lemon and three chickpeas in the background.

    Oil Free Pesto (nut free + vegan)

    This delicious and easy vegan pesto is oil free, nut free and dairy free. It can be used as a pasta sauce, dressing or marinade!
    5 from 1 vote
    Print Pin Rate
    Course: Sauce
    Cuisine: Italian
    Prep Time: 10 minutes
    Total Time: 10 minutes
    Servings: 1 cup
    Calories: 231kcal
    Author: Rachael

    Equipment

    • Food processor or blender
    • Can opener if using canned chickpeas
    • Citrus juicer

    Ingredients

    • ½ cup chickpeas cooked not dry, also known as garbanzo beans
    • 2 cloves garlic peeled
    • 1 cup basil
    • 2 cups spinach
    • 2 tablespoons nutritional yeast
    • 1 teaspoon ground black pepper
    • ½ teaspoon sea salt
    • 2 tablespoons lemon juice 1 large lemon usually produces 2 T lemon juice
    • ¼ cup water
    US Customary - Metric

    Instructions

    • Gather: Place all of the ingredients in a food processor or blender. Ensure the garlic cloves have the skin removed. Most food processors do best if the heaviest ingredients are put in first. 
    • Blend: Blend all ingredients in a food processor or blender until well combined. Some people like the pesto a little chunky while others prefer to blend longer until creamy.

    Recipe Notes

    • Spinach Substitutions: basil, kale, arugula, mixed greens, really any type of greens
    • Chickpea Substitutions: white beans, pine nuts, cashews, walnuts, macadamia nuts
    • Nutritional Yeast Substitutions: parmesan, vegan parmesan
    • Storage: in an air tight container store in the fridge for up to a week or in the freezer (ideally in ice cube trays) for up to 3 months.

    Nutrition

    Calories: 231kcal | Carbohydrates: 37g | Protein: 18g | Fat: 3g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1222mg | Potassium: 1026mg | Fiber: 12g | Sugar: 5g | Vitamin A: 6928IU | Vitamin C: 36mg | Calcium: 166mg | Iron: 6mg
    Tried this recipe? Tag me on Instagram!Mention @passthesprouts & leave a review!
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    Reader Interactions

    Comments

    1. John Patrick says

      November 18, 2021 at 9:28 pm

      5 stars
      This is a bean protocol staple and gives everything so much flavor.

      Reply

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    Hi, I'm Rachael! I'm a recovering veggie skeptic determined to make food truly healthy, delicious and approachable. I live in Boston, Massachusetts and I'm a graduate of Matthew Kenney's Food Future Institute. Some of my favorite things include hosting cozy dinner parties, creating simplicity out of chaos and all things holistic wellness.

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