By Mayo Clinic Staff

Dietitian's tip:

Traditional pesto is made with basil and pine nuts, but you can experiment with many variations. This one's a winner!

To make this plant based, leave out Parmesan cheese.

Number of servings

Serves 12
  1. Low Sodium
  2. Low Fat
  3. Healthy carb


  1. 4 red bell peppers
  2. 3 cups fresh basil leaves
  3. 3 tablespoons pumpkin seeds
  4. 3 tablespoons grated Parmesan cheese
  5. 1 tablespoon olive oil
  6. 1 teaspoon garlic
  7. 1/2 teaspoon kosher salt


Heat grill. Place the whole peppers on direct heat. Turn peppers as the outer skin blackens. When the majority of the skin is black, remove peppers from heat and place in a bowl. Cover with plastic wrap and set aside to cool.

Peel the cooled peppers. In a food processor, combine peeled peppers with the remaining ingredients. Process until mixture is smooth and resembles a pesto.

Nutritional analysis per serving

Serving size: 1/4 cup

  • Calories 45
  • Total fat 3 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 1 mg
  • Sodium 104 mg
  • Total carbohydrate 4 g
  • Dietary fiber 1 g
  • Total sugars 2 g
  • Protein 2 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

July 28, 2022