Here’s a creamy, nutrient dense, pesto recipe that you can make in 10 minutes. It uses low fat cottage cheese to create a lighter pesto sauce with more protein and less saturated fat, that also makes a great dip.
Ingredients
This pesto is very nutrient dense, with more protein and less saturated fat than most pesto. It’s very low in carbs and loaded with healthy fats, vitamins, minerals and antioxidant flavonoids and polyphenols.
Low-fat cottage cheese
- Protein dense – 28 g protein in the whole recipe (helps boost satiety, muscle maintenance, and keeps the pesto more balanced than oil-only versions).
- Low fat – unlike regular cottage cheese, the 1% version cuts saturated fat and keeps the protein dense.
- Calcium – contributes ~480 mg calcium per batch (about 40% DV), good for bone and nerve health.
Walnuts
- Heart-healthy fats – rich in polyunsaturated fats, especially ALA omega-3s, which support cardiovascular and brain health.
- Micronutrients – provide magnesium, manganese, copper, and some iron.
- Protein & fiber – ~5 g protein, ~2 g fiber per batch.
Olive oil
- Monounsaturated fats (MUFA) – ~70% of olive oil’s fat is oleic acid, associated to improved lipid profiles and reduced inflammation.
- Vitamin E – antioxidant protection for cell membranes.
Basil
- Phytonutrients – rich in antioxidants like flavonoids and polyphenols.
- Vitamin K – a standout nutrient in basil, supporting blood clotting and bone health.
Nutrition
Nutrition for two tablespoons, about ⅛ of the recipe. % Daily Value is based on 2000 calorie diet.
Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 129 kcal | 6% |
| Protein | 4.5 g | 9% |
| Total Fat | 11.8 g | — |
| • Saturated Fat | 1.7 g | 8% |
| • Monounsaturated Fat | 7.7 g | — |
| • Polyunsaturated Fat | 2.2 g | — |
| Carbohydrates | 2.4 g | 1% |
| • Fiber | 0.6 g | 2% |
| • Sugars | 1.6 g | — |
| Sodium | 150 mg | 7% |
| Calcium | 60 mg | 5% |
| Iron | 0.4 mg | 2% |
| Vitamin A | ~120 mcg RAE | 13% |
| Vitamin C | 2 mg | 2% |
| Vitamin K | 23 mg | 20% |
Cottage Cheese Pesto
Light pesto that's low in saturated fat.
Servings: 8
Calories: 129kcal
Equipment
- 1 Food Processor or Blender
Ingredients
- 2 cups basil loosely packed
- 1 cup low fat cottage cheese
- ¼ cup walnuts
- ⅓ cup olive oil
- 3 cloves garlic
- 1/2 teaspoon nutritional yeast
- 1/4 teaspoon salt
- 1 teaspoon lemon juice
- 1/2 teaspoon vinegar
Instructions
- Pick 2 cups basil leaves.
- Optionally, freeze basil. This only takes a few minutes, and preserves color and flavor.
- Chop 3 cloves garlic, 1 teaspoon lemon juice, and 1/2 teaspoon vinegar in food processor or blender.
- Add 1 cup low fat cottage cheese, puree until smooth.
- Add ¼ cup walnuts, 1/2 teaspoon nutritional yeast, and 1/4 teaspoon salt.Blend until smooth.
- Add basil, and puree until well blended.
- Add ⅓ cup olive oil.Blend until well mixed.
- Serve immediately, or store in the refrigerator for up to 4 days.I prefer to let this recipe rest it the fridge overnight to allow the garlic to mellow, the flavors to meld.
