Is pesto keto friendly? – Calories, Nutrition and Keto Recipes
Is pesto Keto-Friendly?
Pesto is generally considered keto-friendly. Traditional pesto is made with basil, garlic, olive oil, pine nuts, and Parmesan cheese. All of these ingredients have a low carbohydrate content, making it suitable for a ketogenic diet. However, some store-bought products might contain additives or extra sugars. Always check the ingredient label before purchasing.
Nutritional Facts About pesto
Pesto is not only keto-friendly but is also highly nutritious. It’s packed with healthy fats from olive oil and pine nuts, and is also a good source of vitamins and minerals, such as Vitamin A, Vitamin C, Calcium, and Iron.
Calories, Carbs, Proteins and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 360 | 102 |
| Carbs | 3.9 g | 1.1 g |
| Sugar | 0.9 g | 0.3 g |
| Protein | 4.5 g | 1.2 g |
| Fat | 33.4 g | 9.5 g |
| Impact on Ketosis | Low | Low |
What is the Average Weight?
A serving of pesto, such as for pasta, is often around 50 grams or 1.75 ounces. However, the weight can be adjusted based on personal preference and dietary needs.
Additional Information About pesto
Pesto is also high in antioxidants, thanks to the fresh basil and garlic it contains. These antioxidants can help protect your body from damage by free radicals and reduce inflammation.
Other Foods To Match With
Pesto matches well with a plethora of dishes. It’s a classic mix-in for pasta but is also great spread on flatbreads, as a salad dressing, or as a topping for chicken or fish to create a flavorful, keto-friendly meal. It’s compatible with many foods because its rich, zesty flavor can enhance many different dishes.
8 Famous Keto-Friendly Dishes To Try
1. Keto Pesto Chicken
This flavorful recipe consists primarily of high-quality chicken breasts coated with creamy, garlicky pesto sauce. With an abundance of protein and healthy fats from the chicken and pesto, this meal aligns perfectly with the requirements of a ketogenic diet. The savory notes from the basil and other herbs in the pesto create an unforgettable, low-carb dinner.
2. Keto Pesto Zoodles
Zoodles, zucchini noodles, make for an excellent, low-carb pasta substitute. When tossed with a luscious pesto sauce, it creates a comforting, keto-friendly meal. Garlic, olive oil, pine nuts, and parmesan add flavor and essential fats to this recipe, making it a tasty way of sticking to your ketogenic lifestyle.
3. Keto Pesto Salmon
Salmon’s natural richness makes it ideal for pairing with a vibrant pesto sauce. This recipe serves up plenty of omega-3 fatty acids, making it a nutritious, low-carb meal suitable for a keto diet. The combination of tasty salmon and fresh pesto transforms this into an exquisite dish.
4. Keto Pesto-Stuffed Chicken Thighs
This dish utilizes chicken thighs stuffed with pesto and mozzarella, creating a delightful keto-friendly meal. It’s high in protein and fats, keeping your body in ketosis. The gooey mozzarella perfectly complements the aromatic flavors of pesto and the meatiness of the chicken thighs.
5. Keto Pesto Egg Muffins
These egg muffins are a perfect on-the-go breakfast for people following a ketogenic diet. Packed with protein from the eggs and fats from the pesto, they’re an excellent option for keeping you satiated. They’re also versatile, as you can add in additional low-carb vegetables for extra flavor and nutrition.
6. Keto Pesto Shrimp Skewers
Combining perfectly roasted shrimp with a flavorful pesto sauce, these skewers are a seafood lover’s delight. This recipe is high in proteins and good-quality fats, making it an enjoyable, keto-friendly meal. Pair them with a fresh, green salad for an extra dose of nutrients.
7. Keto Cauliflower Pesto Pizza
This recipe recreates the joy of pizza within a ketogenic framework. The base is made from cauliflower, creating a low-carb, nutritious alternative to traditional pizza. The pesto acts as the sauce, adding much-needed fats and savory flavors to this creative dish.
8. Keto Pesto Deviled Eggs
Adding a pesto twist to traditional deviled eggs makes this recipe standout. High in proteins and fats, these deviled eggs are a perfect keto snack or appetizer. The creaminess of the egg yolks combined with the zest from the pesto creates a unique flavor profile, keeping your taste buds entertained while meeting your dietary needs.
Frequently Asked Questions about pesto and Keto
Is pesto keto friendly?
Yes, pesto is often considered to be keto-friendly due to its high fat and low carb contents. The primary ingredients in traditional pesto such as basil, garlic, pine nuts, Parmesan cheese, and olive oil all align well with common ketogenic dietary recommendations. However, it is important to examine the label if you are purchasing pre-made pesto, as some products may contain added sugars or other ingredients that could increase the carbohydrate count.
How many carbs are in pesto?
The carbohydrate content in pesto can vary depending on the specific recipe or brand. A traditional homemade pesto recipe contains only about 2-3 grams of net carbs per serving. However, some store-bought varieties of pesto may contain up to 5-6 grams of carbs per serving due to added ingredients. It’s always best to check the nutritional information provided to make sure it fits within your daily carb limit for a ketogenic diet.
Does pesto fit into a well-balanced keto diet?
Yes, pesto can fit quite well into a balanced ketogenic diet. It is rich in healthy fats from olive oil and pine nuts, contains moderate amounts of protein from Parmesan cheese, and is low in carbs, which mostly come from the basil and garlic. Moreover, its robust flavor can elevate many dishes while adding nutritional value, making it a great addition to diverse meals.
Are there any pesto keto recipes?
Certainly, there are various pesto keto recipes one can try. As an example, a common keto-friendly dish involves combining pesto with grilled chicken and zucchini noodles. Another delicious option is to use it as a sauce for a keto pizza, topped with mozzarella and cherry tomatoes. Remember, while using pesto in your keto recipes, it’s crucial to mind the portion size to manage the carb intake.
Can pre-made pesto kick you out of ketosis?
While pesto is generally low in carbs, pre-made pesto could potentially disrupt ketosis if it contains added sugars or high-carb ingredients. Always check the nutritional values and ingredient list on the label to ensure that it fits within your daily carb limit for a ketogenic diet. Critically, understanding what’s in your pesto can help you avoid unexpected carbs and stay in ketosis.
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