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Main Dishes  /  June 9, 2020

Easy Gluten Free Pesto Pasta

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Easy Gluten Free Pesto Pasta is a quick, nutrient-dense Italian dish. It’s filled with protein, healthy fats, fiber, and complex carbohydrates to keep you full and energized!

In case you didn’t know, I’m 50% Italian, 25% Maltese, and 25% Irish. Given my Italian and Maltese heritage, I love a hearty, warm bowl of delicious pasta! Although, regardless of my heritage, I’m pretty confident Italian food is one of the best cuisines of all time. Right? Since I eat a gluten free (and primarily dairy free) diet, enjoying pasta isn’t a frequent occasion for me. That is, until I discovered the deliciousness of chickpea pasta! Have you tried it before?

Easy Gluten Free Pesto Pasta

Is this Easy Gluten Free Pesto Pasta healthy?

This dish is made using nutrient-dense, anti-inflammatory ingredients. So, in my professional and personal opinion, yes, it’s healthy! Here’s why:

  • Chickpea Pasta

I use Banza chickpea pasta, which is made with 4 total ingredients. As opposed to traditional pasta, it contains much more fiber and protein, but less carbohydrates. 

  • Beef or Turkey

Using high quality ground beef or turkey adds even more protein to this meal. Plus, it adds a healthy source of animal fats, which are essential for hormone function, satiety, and more!

  • Olive Oil

Keep reading to learn why I specifically use olive oil in this recipe.

  • Pesto (Basil, Garlic, & More Olive Oil)

This homemade, simple, chunky pesto is made with only 3 ingredients- all of which help lower inflammation and provide a delicious Italian flavor and aroma. It’s also gluten and dairy free!

 

Why I Use Olive Oil in this Recipe

1. Up until recently, my cooking fat of choice was ghee, or sometimes, coconut oil or avocado oil. Why? Because these oils are highly stable, even under high temperatures. During cooking or baking, the composition of these saturated fats don’t change. They maintain their essential nutrients and don’t easily turn toxic. Due to the polyunsaturated content in olive oil, I’ve always understood that it’s best to use in it’s raw form, or possibly, for very light cooking. Why? Because polyunsaturated oils, including the linoleic acid found in olive oil, are vulnerable to oxidation. However, my eyes were recently opened to the health benefits of olive oil, even when used in cooking!

According to Dr. Sarah Ballyntine of The Paleo Mom, “Across the board, the research shows that even with a fair amount of heat exposure, extra virgin olive oil resists oxidation better than many other cooking oils. In one study, it took over 24 hours (a day straight!) of frying before olive oil generated enough polar compounds to be considered harmful. In another study, even after 36 hours of cooking, olive oil had retained most of its beneficial vitamin E content.” It’s important to note that, when using olive oil for cooking, you should always opt for unrefined extra virgin olive oil (as opposed to it’s refined alternative). 

2. Not only has olive oil proved it’s ability to maintain integrity during cooking (up to 410F), it also contains highly biodiverse bacteria. This biodiversity promotes greater diversity in the gut microbiome, which has been known to decrease inflammation, improve metabolic function, and support overall gut health. After all, we know that gut health is linked to every other aspect of health (skin, immune, heart, etc), so give me all the olive oil!

3. Olive oil goes hand-in-hand with Italian food. Plain and simple. It’s unique flavor profile- bitter, yet pleasant- is necessary for Italian cooking. Just ask my Italian grandmother!

Easy Gluten Free Pesto Pasta

How to Make Easy Gluten Free Pesto Pasta

To make this recipe, follow these easy directions:

Pesto

  1. Add the chopped basil, garlic, spinach, and olive oil to a bowl. Combine and set aside. 

Gluten Free Pasta

  1. Boil water in a pot. Add pasta and boil, uncovered, for 8-10 minutes. 

Everything Else

  1. Add 1 tbs olive oil to a large skillet. Over medium heat, saute the asparagus, squash, and onion until almost cooked (about 5-6 minutes). Add 1 more tbs olive oil to the skillet and add ground meat. Cook until the meat is cooked through. 
  2. Add the pesto and pasta to the skillet. Mix well.
  3. Serve warm! If desired, top with shredded parmesan cheese and chili flakes.

 

Easy Gluten Free Pesto Pasta

Easy Gluten Free Pesto Pasta

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Easy Gluten Free Pesto Pasta is a quick, nutrient-dense Italian dish. It's filled with protein, healthy fats, fiber, and complex carbohydrates to keep you full and energized!

Ingredients

  • 2 tbs olive oil, divided
  • 1 lb ground meat (turkey or beef)
  • 10 ounces Banza Pasta, or GF pasta of choice
  • 1 cup chopped asparagus
  • 1 cup chopped yellow squash
  • 1/2 cup chopped yellow onion

Pesto

  • 1/4 cup chopped fresh basil
  • 1 cup chopped spinach, frozen or fresh
  • 3 tbs extra virgin olive oil
  • 2-4 garlic cloves, finely chopped

Instructions

  1. Combine all the pesto ingredients and set aside.
  2. In a large pot, boil water and cook your pasta according to the box instructions. Set aside.
  3. Add half of your olive oil to a large skillet over medium heat. Add onions, aspsaragus, and squash. Saute until almost cooked through, about 5-6 minutes.
  4. Add the remaining olive oil and add the ground meat. Cook over medium heat or until thoroughly cooked.
  5. Add the pasta and pesto to the skillet. Mix well.
  6. Serve warm! If desired, top with shredded parmesan cheese and chili flakes.
© Kelsey Cummins

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Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth
#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
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#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

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#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

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Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

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5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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