HIGH PROTEIN PESTO (NUT-FREE) - DAIRY FREE OPTION

Written By Lucia Guerra

A creamy, macro balanced option to boost your daily protein intake

I could not find a nut free, high protein pesto anywhere that actually made sense nutritionally, so I decided to make it myself.

This pesto is creamy, fresh, and genuinely macro balanced. It is designed for people who want to increase their daily protein intake, support muscle building, or simply make it easier to hit protein targets without adding another full meal.

It is also nut free, which makes it a great option for anyone with nut allergies or sensitivities.

Why this pesto works

Most traditional pesto recipes are high in oils and fats and very low in protein. Delicious, yes, but not always supportive if your goals include muscle building, body composition, or stable blood sugar.

This version keeps the flavour and creaminess while adding a meaningful protein boost. It works beautifully for active women, strength training, or anyone who feels like they are constantly falling short on protein intake.

It is simple, realistic, and easy to use consistently.

Ingredients

  • 150 g cottage cheese

  • 100 g high protein Greek yoghurt

  • 50 g shredded light cheese

  • 2 bunches of fresh basil leaves only

  • Half a garlic clove optional if you love garlic

  • Salt to taste

Method

  1. Wash the basil thoroughly and keep only the leaves.

  2. Add all ingredients to a blender or food processor.

  3. Blend until smooth and creamy.

  4. Taste and adjust salt if needed.

  5. Store in a sealed glass jar in the fridge.

No cooking, no fuss.

Macros per serving

Serving size 20 g

  • Calories 25

  • Protein 3.8 g

  • Fat 0.5 g

  • Carbohydrates 1.2 g

This recipe makes approximately 20 servings.

How to use it

This pesto is ideal for weekly meal prep and makes healthy meals much easier to stick to.

You can use it with

  • Salads

  • Protein bowls

  • Wraps

  • Grilled vegetables

  • Chicken or fish

  • As a dip with veggie sticks

A small amount goes a long way.

Important note for gut health

This recipe is an excellent high protein option if your digestion is healthy and you tolerate dairy well.

However, if you are currently dealing with gut issues such as bloating, autoimmune symptoms, skin flare ups, food reactions, or intestinal permeability, I strongly recommend choosing the dairy free option below.

Dairy can be inflammatory when the gut lining is compromised. When we have leaky gut or an overreactive immune system, even high quality dairy can trigger more inflammation instead of supporting healing.

The goal is not to avoid foods forever. The goal is to repair the gut first.

Once the gut barrier is restored and the immune system is calmer, many people can reintroduce dairy without symptoms. Timing matters.

If healthy foods still do not sit well with you and you are not sure why, this is something we can work through properly. You can book a call with me and we will look at your gut health from the root, not guess.

Dairy free and alternative options

For a dairy free version

  • Use coconut yoghurt instead of Greek yoghurt

  • Choose lactose free shredded cheese

If you tolerate nuts and are not allergic, adding a small handful of cashews creates an even richer texture while still keeping the recipe balanced.

Simple food. Real nourishment. No extremes.

Lucia Guerra