Pesto sauce is a creamy herbaceous delicacy often found on pasta and in Italian cuisine. If you love this mouth-watering sauce, you may wonder what it is exactly made from. If you are gluten-free, you may also question if this product is OK to eat. The questions remains, is pesto sauce gluten-free?
Yes, pesto is considered gluten-free. Pesto typically consists of basil, oil, cheese, and pine nuts. The best healthier and gluten-free pesto sauce brands are Gotham Greens Pesto, Rao’s Pesto Sauce, and Bitchin’ Sauce Pesto. If you are looking for a vegan and gluten-free pesto sauce, we recommend Trader Joe’s Kale Pesto or Victoria Vegan Alfredo Arugula Pesto.
This article will explore the ingredients and nutrition of various pesto brands, healthier pesto alternatives, and offer some recommendations for prepared gluten-free frozen meals. Let’s dig in!
Is Pesto Sauce Healthy?
Traditional pesto sauce made with real whole food ingredients is a healthy addition to any diet (when consumed in moderation). While store bought pesto is more convenient and cheaper, it often contains added ingredients that we should consume mindfully like sodium and refined oils.
Let’s take a look at some of the most popular brands of pesto sauces and their nutritional information.
Pesto Nutritional Information
Barilla Traditional Pesto
Ingredients:
- Sugar
- Water
- Plum Puree
- Vinegar
- Ginger
- Salt
- Modified Corn Starch
- Citric Acid
- Xanthan Gum
Nutrition Facts (Per 2 Tablespoons):
- 200 Calories
- 19 g Total Fat
- 2.5 g Saturated Fat
- 0 g Trans Fat
- 5 mg Cholesterol
- 600 mg Sodium
- 5 g Total Carbohydrate
- 1.0 g Dietary Fiber
- 20 g Sugars
- 3 g Protein
Nutrition Facts (Per 2 Tablespoons):
- 200 Calories
- 19 g Total Fat
- 2.5 g Saturated Fat
- 0 g Trans Fat
- 5 mg Cholesterol
- 600 mg Sodium
- 5 g Total Carbohydrate
- 1.0 g Dietary Fiber
- 20 g Sugars
- 3 g Protein
Trader Joe’s Pesto Alla Genovese
Ingredients:
- Basil
- Sunflower Oil
- Potatoes
- Olive Oil
- Grana Padano Cheese (pasteurized cow’s milk, salt, rennet)
- Pecorino romano Cheese (pasteurized sheep’s milk, salt, rennet)
- Cashews
- Salt
- Pine Nuts
- Lactic Acid
- Garlic
Nutrition Facts (Per 1/4 Cup):
- 250 Calories
- 26 g Total Fat
- 4 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 840 mg Sodium
- 3 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Sugars
- 3 g Protein
Bowl & Basket Pesto Sauce
Ingredients:
- Sunflower Seed Oil
- Basil
- Cashew Nuts
- Grana Padano Cheese (milk, Salt, Rennet, Lysozyme From Egg)
- Glucose
- Salt
- Water
- Natural Flavorings
- Potato Flakes (potatoes, Mono and Diglycerides Of Fatty Acids, Spices, Diphosphate, Sodium Metabisulphite, Ascorbyl Palmitate, Citric Acid)
- Lactic Acid
- Pine Nuts
- Pecorino Romano Cheese (ewe’s Milk, Salt, Rennet), Extra Virgin Olive Oil
Nutrition Facts (Per 1/2 Cup):
- 260 Calories
- 26 g Total Fat
- 3.5 g Saturated Fat
- 0 g Trans Fat
- 790 mg Sodium
- 5 g Carbohydrate
- 2 g Sugars
- 1 g Dietary Fiber
- 3 g Protein
Prego Pesto Sauce
Ingredients:
- Basil
- Soybean Oil
- Garlic
- Romano Cheese (Part-Skim Cow’s Milk, Cultures, Salt, Enzymes)
- Extra Virgin Olive Oil
- Sea Salt
- Contains Less Than 1% Of:
- Lactic Acid
- Citric Acid
- Rosemary Extract
- Oregano
- Water
Nutrition Facts (Per 1/4 Cup):
- 200 Calories
- 19 g Total Fat
- 4 g Saturated Fat
- 0 g Trans Fat
- 580 mg Sodium
- 4 g Carbohydrate
- 0 g Sugars
- 1 g Dietary Fiber
- 3 g Protein
Good & Gather Basil Pesto Sauce
Good & Gather is made with no artificial flavors, colors, or preservatives.
Ingredients:
- Basil
- Extra Virgin Olive Oil
- Pecorino Romano Cheese (Pasteurized Sheep’s Milk, Cheese Cultures, Salt, Enzymes)
- Canola Oil
- Garlic
- Salt
- Pine Nuts
- Citric Acid
- Rosemary Extract
- Ascorbic Acid
Nutrition Facts (Per 1/4 Cup):
- 260 Calories
- 26 g Total Fat
- 0 g Trans Fat
- 10 mg Cholesterol
- 400 mg Sodium
- 2 g Total Carbohydrate
- 1 g Dietary Fiber
- 0 g Total Sugars
- 4 g Protein
Healthier Pesto Alternatives
When looking for healthier store bought pesto products, it is best to look for organic and with as minimal ingredients as possible.
Rao’s Pesto Sauce
Rao’s famous pesto sauce is classic pesto made with high quality ingredients.
Ingredients:
- Basil
- Sunflower Oil
- Cheese Blend (Granular and Parmigiano Reggiano Cheese [Cow’s Milk, Enzymes, Salt])
- Cashews
- Sea Salt
- Sugar
- Potato Flakes (Potatoes)
- Pine Nuts
- Dried Glucose Syrup
- Garlic
- Lactic Acid
Nutrition Facts (Per 1 Teaspoon):
- 5 Calories
- 5 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 50 mg Sodium
- 0 g Total Carbohydrate
- 0 g Dietary Fiber
- 0 g Total Sugars
- 0 g Added Sugars
- 0 g Protein
Gotham Greens Pesto
Gotham Greens is dairy and gluten-free pesto alternatives that will be a hit for all the vegans craving their favorite pasta sauce.
Ingredients:
- Olive Oil
- Basil
- Pine Nuts
- Lemon Juice
- Garlic
- Sea Salt
Nutrition Facts (Per 20z, 57g):
- 260 Calories
- 28 g Total Fat
- 3.5 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 350 mg Sodium
- 3 g Total Carbohydrates
- 0 g Total Sugars
- 1 g Added Sugars
- 2 g Protein
Kitchen & Love Basil Pesto
Kitchen & Love Basil Pesto is lower in fat, sodium, and calories than most store bought pesto brands.
Ingredients:
- Basil
- Sunflower Oil
- Water
- Brazil Nuts
- Grana Padano Cheese
- Parmesan Cheese
- Potato Starch
- Salt
- Garlic
- Pine Nuts
- Sugar
- Citric Acid
- Ascorbic Acid
Nutrition Facts (Per 1 oz):
- 95 Calories
- 9 g Total Fat
- 0 g Saturated Fat
- 0 g Trans Fat
- 1 mg Cholesterol
- 280 mg Sodium
- 3 g Total Carbohydrate
- .5 g Dietary Fiber
- .5 g Total Sugars
- 1 g Added Sugars
- 1 g Protein
Bitchin’ Sauce Pesto
Bitchin’ is an alternative vegan brand that makes pesto with almonds instead of pine nuts. This pesto is a little different than others. It is non-GMO and low sodium.
Ingredients:
- Water
- Almonds
- Grapeseed Oil
- Lemon Juice
- Basil
- Nutritional Yeast
- Bragg Liquid Aminos (soy protein)
- Garlic
- Sea Salt
Nutrition Facts (Per 1 oz):
- 90 Calories
- 9 g Total Fat
- 1 g Saturated Fat
- 0 g Trans Fat
- 1 mg Cholesterol
- 150 mg Sodium
- 2 g Total Carbohydrate
- 2 g Protein
Trader Joe’s Vegan Kale Pesto
Trader Joe’s offers a vegan pesto option made with kale, basil, and cashews.
Ingredients:
- Kale
- Olive oil blend (olive oil, extra virgin olive oil)
- Water
- Basil
- Cashew butter (dry roasted cashews, safflower oil or sunflower oil)
- Garlic
- Lemon juice
- Sea salt
- Black pepper
Nutrition Facts (Per 1 oz):
- 180 Calories
- 18 g Total Fat
- 3 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 240 mg Sodium
- 5 g Total Carbohydrate
- 2 g Protein
Victoria Vegan Alfredo Arugula Pesto
Victoria Vegan offers a gluten-free creamy pesto alternative made with cashews, arugula, pesto, and pine nuts.
Ingredients:
- Cashew Cream (Water, Cashews)
- Basil
- Garlic
- Sea Salt
- Turbinado Sugar
- Non-Dairy Lactic Acid
- Natural Cocoa Butter Flavor
- Corn Starch
- Arugula
- Xanthan Gum
- Gum Acacia
- Pine nuts
- Black Pepper
- Lemon Juice Concentrate
- Rosemary
Nutrition Facts (Per 1/4 Cup):
- 70 Calories
- 1 g Total Fat
- 1 g Saturated Fat
- 0 g Trans Fat
- 0 mg Cholesterol
- 320 mg Sodium
- 6 g Total Carbohydrate
- 2 g Protein
Gluten-Free Prepared Meals with Pesto Sauce
If you don’t feel like cooking but still want to enjoy a gluten-free and healthy prepared meal with this delicious creamy sauce, check out these meals for some inspiration.
Tattooed Chef Pesto Harvest Bowl
Tattooed Chef Pesto Harvest Bowl is gluten-free, vegan, and low in calories.
Ingredients:
- Cayenne pepper sauce (aged red cayenne peppers, distilled vinegar, salt, garlic)
- Cashew butter
- Avocado oil
- Organic garlic powder
- Organic paprika
Nutrition Facts (1 Bowl):
- Cooked Quinoa (Water, Quinoa)
- Cauliflower (Cauliflower, Salt)
- Zucchini
- Olive Oil
- Spinach
- Basil
- Sun Dried Tomatoes (Sun Dried Tomatoes, Sulfur Dioxide [To Retain Color] Citric Acid, Glucose)
- Red Bell Pepper
- Lemon Juice From Concentrate
- Garlic
- Black Pepper
- Salt
Primal Kitchen Gluten Free Frozen Chicken Pesto Bowl
Primal Kitchen offers a healthy way to consume pesto served with riced cauliflower, cage-free chicken, vegetables, and pesto. This meal contains no gluten, grains, or soy and it Whole30 approved.
Ingredients:
- Riced Cauliflower
- Cooked Dark Meat Chicken (Dark Meat Chicken, Water, Sea Salt)
- Broccoli
- Yellow Zucchini
- Basil
- Organic Extra Virgin Olive Oil,
- Organic Almond Butter (Almonds)
- Garlic Puree (Garlic, Vinegar)
- Salt
- Organic Lemon Juice Concentrate
- Organic Black Pepper
Nutrition Facts (Per 1/4 Cup):
- 460 Calories
- 39 g Total Fat
- 6 g Saturated Fat
- 0 g Trans Fat
- 50 mg Cholesterol
- 810 mg Sodium
- 10 g Carbohydrate
- 5 g Dietary Fiber
- 4 g Total Sugars
- 0 g Added Sugars
- 18 g Protein
- 130 mg Calcium
Udi’s provides an assortment of gluten-free products, like this Gluten Free Pesto Tortellini bowl. Its often times hard to find gluten-free tortellini, especially with pesto so this is a great alternative!
Ingredients:
- Gluten Free Four Cheese Tortellini (dough [water, Brown Rice Flour, Potato Starch, Tapioca Starch, Egg, Egg White, Xanthan Gum, Flax Seed, Salt]
- Water
- Filling [ricotta Cheese {Whey, Milk, Vinegar, Culture, Salt}
- Mozzarella Cheese {milk, Cheese Culture, Salt}
- Asiago Cheese {cultured Milk, Enzymes, Salt}
- Parmesan Cheese {milk, Cheese Culture, Salt}, Olive Oil])
- Water
- Broccoli
- Whole Milk (milk, Vitamin D3)
- Parmesan Cheese (milk, Cheese Cultures, Salt, Enzymes)
- Heavy Cream
- Tomatoes
- Cooking Wine (wine, Salt)
- Basil
- Corn Starch
- Extra Virgin Olive Oil
- Butter
- Canola Oil
- Lemon Juice From Concentrate (water, Lemon Juice Concentrate)
- Chopped Garlic (garlic, Water)
- Sea Salt
- Spices
Nutrition Facts (Per 1 Container):
- 360 Calories
- 18 g Total Fat
- 9 g Saturated Fat
- 0 g Trans Fat
- 65 mg Cholesterol
- 620 mg Sodium
- 35 g Carbohydrate
- 3 g Dietary Fiber
- 4 g Total Sugars
- 2 g Added Sugars
- 15 g Protein
Final Thoughts
Pesto is a great gluten-free sauce and topping when served in moderation and sourced from high quality ingredients. Just be mindful of the high fat and sodium content but still enjoy it with your favorite parings like gluten-free pasta, chicken & lean meats, and quinoa bowls!
Related Questions
Is pesto sauce vegan?
No, most pesto sauces contain parmesan cheese vegan as they do not usually contain animal products. However, there are many brands of vegan pesto sauce. Just remember to read the ingredients!
Is pesto sauce keto?
Yes, pesto sauce is keto friendly as it is low in carbohydrates and calories. As always it is essential to read the labels and to ensure that there are no added sugars or carbohydrates.
Is pesto sauce acceptable on a Whole30 diet?
Traditional pesto is not Whole30 approved because it contains cheese. On a Whole30 diet you can not eat dairy including cheese, cow milk, yogurt, cream, sour cream, kefir, or butter.