This Pesto Recipe Without Nuts features nutrient-rich pumpkin seeds for a creamy, satisfying texture—no oil or nuts needed. Bursting with fresh, vibrant flavor, it’s perfect for pasta, salads, grain bowls, or even stirred into soups. Created by a Registered Dietitian Nutritionist for a wholesome, allergy-friendly twist on the classic.
This Pesto Without Nuts is meal prep-friendly and freezer-friendly, making it a convenient option for busy weeks. You can make it ahead of time and store it in the fridge or freezer for easy use in various dishes. While it’s oil-free by default, you can add olive oil if you prefer a richer texture. The secret ingredient—tomato—adds a hint of umami that takes the flavor to the next level. Healthy, versatile, and truly delicious, it’s a game-changer for your kitchen!
This Pesto Recipe Without Nuts was inspired by the 5-minute Hemp Seed Dressing (oil-free) on my site and my 5-minute Salad Dressing for Diabetics. Try my Healthy Peanut Sauce for Noodles (or anything!).
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👩🏼🌾 Ingredients & Health Benefits
- Tomato adds umami, fiber, and a natural juiciness to this recipe, enhancing both the flavor and texture in a simple, wholesome way. Use Roma or plum tomato for the best flavor and texture. Vine-ripened tomatoes are also a good choice. If using larger varieties like beefsteak, remove the tough core and add it in small batches to avoid making the pesto too watery.
- Basil is the star ingredient in this Pesto Without Nuts, bringing its signature fresh, aromatic flavor that makes every bite feel vibrant and herbaceous. It’s also packed with antioxidants and adds a touch of natural sweetness to balance the other ingredients.
- Spinach adds a nutrient-packed boost to this pesto, contributing fiber and folate while blending seamlessly into the sauce. Its mild flavor allows the basil to shine while adding an extra layer of creaminess and vibrant green color. Spinach is a top anti-cancer green. It has been shown in vitro to have protective effects against breast cancer, making it a powerful addition to this recipe.
- Lemon adds a bright, zesty flavor to this Pesto Without Nuts, tying all the ingredients together with a refreshing tang. It’s not just about taste—lemon is also rich in vitamin C, which enhances the absorption of iron from other plant-based ingredients, making this recipe even more nutritious.
- Garlic adds a bold, savory flavor to this pesto and enhances the absorption of essential minerals like iron and zinc, even in the presence of phytates.
- Pumpkin seeds are packed with nutrients like magnesium, zinc, and iron, and one serving provides 9 grams of plant-based protein. They also contain antioxidants and anti-inflammatory compounds to support overall health. Raw seeds are preferable because of advanced glycation end products (AGEs).
- Marinated artichoke hearts add a tangy, savory flavor to this recipe, and are rich in fiber to support gut health. They’re a delicious and nutritious addition that elevates both taste and texture.
See the printable recipe card below for quantities.
🥬 Substitutions
- Spinach - substitute with kale, arugula, or leafy greens
- Marinated artichoke hearts - omit as desired
- Nutritional yeast - Add 2 teaspoons to give the Pesto Without Nuts a cheesy, umami-rich flavor. Choose a reputable brand without detectable lead, such as Bob’s Red Mill, Bragg, Dr. Fuhrman, Red Star, or NOW Foods' nutritional yeast.
- Tomato - Use Roma, plum, or vine-ripened tomatoes. If using larger varieties like beefsteak, remove the tough core and add it in small batches to avoid making the pesto too watery.
For more healthy dips and spreads, visit my Vegan Condiment Recipes page.
📖 How to Make Pesto Without Nuts
This is an overview. The full recipe is at the bottom of the post.
- Pulse the ingredients without the pumpkin seeds: Transfer the basil leaves, spinach leaves, tomato, artichoke hearts, garlic, and lemon juice to the canister of a food processor. Pulse until roughly chopped.
- Add the pumpkin seeds and process until smooth.
- Optional: Add salt to taste and a drizzle of extra virgin olive oil.
- For serving: This pesto is delicious with pasta, blended into pasta sauces, stirred into soups, or even used as a salad dressing. For a perfect pairing, try it with my Superfood Salad, High-Protein Pasta Sauce, and High-Protein Pasta with Peas.
✔️ Expert Tips
- Use a medium-sized tomato for this recipe to avoid it becoming too watery. If using a larger tomato, add it in batches and adjust as needed.
- Balance the Flavor: Taste as you go and adjust the seasoning. Extra lemon juice, garlic, or miso can enhance the flavor.
- Texture Control: For a thicker pesto, reduce the amount of liquid (like tomato or lemon juice). For a smoother consistency, blend longer or add a splash of water.
- Nutritional yeast is a fantastic addition to this pesto if you’re looking for a cheesy, umami-rich flavor. It’s also a great source of B vitamins and adds a creamy texture without any dairy. Just a tablespoon or two can take the flavor to the next level!
- Storage: Refrigerate in an airtight container for up to 5 days. Or freeze in a freezer-safe container for up to 3 months. Divide the pesto into small portions and freeze for quick, ready-to-use servings.
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🙋🏽♀️ Recipe FAQs
You can achieve a creamy texture without oil by using ingredients like avocado, silken tofu, or a juicy tomato. These add creaminess while keeping the recipe lighter and healthier.
Absolutely! Toss your favorite salad in Pesto Without Nuts. Add a drizzle of tahini or olive oil for a more creamy dressing.
To keep pesto green, blend it quickly to avoid overheating, and store it with a layer of plastic wrap or olive oil on top to reduce air exposure. You can also add a splash of lemon juice to help maintain its color.
Yes, pesto without nuts or oil is a lighter alternative to traditional pesto. It’s lower in calories and fat while still packed with vitamins, antioxidants, and fiber from ingredients like spinach, basil, and tomato. The healthy fats in pumpkin seeds also aid nutrient absorption, making it a well-rounded and healthful choice.
🫙 Related Recipes
🥙 Pairing
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📖 Recipe
Pesto Without Nuts
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Ingredients
- 2 cups fresh basil leaves
- 2 cups chopped spinach leaves or kale, arugula, or leafy greens
- 1 medium tomato
- ¼ cup marinated artichoke hearts jarred
- 4 cloves garlic
- Juice of 1 lemon
- 1 cup pumpkin seeds
- Salt or slat substitute to taste
Instructions
- Pulse and Chop: Transfer the basil leaves, spinach leaves, tomato, artichoke hearts, garlic, and lemon juice to the canister of a food processor. Pulse until roughly chopped.
- Blend: Add the pumpkin seeds and process until smooth. Season with salt to taste.
- Optional for serving: Add a drizzle of extra virgin olive oil.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
kelly says
Can you confirm that the Nutrition info is accurate? The servings say 4, so dividing up the pumpkin seeds to 1/4 C per serving equals 14.5g fat/2.5g saturated. I suspect all the amounts are incorrect? Maybe the serving size entered for the nutrition calculations was too small?
Nisha Melvani, RDN says
This is fixed now!
mike says
Love this! Used it for meal prep now two weeks in row! 😻😋
Nisha Melvani, RDN says
So happy you have been enjoying this recipe. Thank you!!!
Jeanne says
Do you think it would work to substitute sunflower seeds for the pumpkin seeds?I can't find pumpkin seeds in my location.
Thanks!
Nisha Melvani, RDN says
Yes, that would work!