Chimichurri
Fructans
Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.
Directions
- 1
In a small chopper or blender, mix together the olive oil, vinegar, garlic, salt, oregano, red pepper flakes, and smoked paprika. Stir in the parsley and cilantro. You could also try some fresh mint for depth of flavor.
- 2
Season to taste and serve as a sauce over roasted fish or grilled vegetables.
Diets
Fits as written
- Vegetarian
- Vegan
- Pescatarian
- Gluten-free
- Dairy-free
- Egg-free
- Nut-free
- Paleo
- Mediterranean
- Low-carb
- Keto
- Atkins
- Low-sodium
Works with easy swaps
Halal-friendly (1)
- red wine vinegar → pomegranate or grape juice with a splash of red wine vinegar
Low FODMAP (1)
- garlic → garlic-infused olive oil
Some other ingredients are only low FODMAP in small portions.
How we decide
- Vegetarian:
- No meat, poultry, fish, shellfish or gelatin (including stock made from them).
- Vegan:
- Vegetarian, plus no dairy, eggs or honey.
- Pescatarian:
- No meat, poultry or gelatin; fish and shellfish are fine.
- Gluten-free:
- No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
- Dairy-free:
- No milk, butter, cream, yogurt, cheese or other dairy.
- Egg-free:
- No eggs, egg noodles or mayonnaise.
- Nut-free:
- No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
- Low FODMAP:
- Rated from the ingredient list; see the Low FODMAP badge on each recipe.
- Halal-friendly:
- No pork products, alcohol or gelatin. This can't confirm halal sourcing.
- Paleo:
- No grains, legumes, dairy, refined sugar or seed oils.
- Mediterranean:
- No red or processed meat and no butter, lard, margarine or cream as cooking fats.
- Low-carb:
- About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
- Keto:
- About 10 g net carbs or less per serving, with at least 55% of calories from fat.
- Atkins:
- About 10 g net carbs or less and 5 g sugar or less per serving.
- High-protein:
- 25 g protein or more per serving.
- Low-sodium:
- About 600 mg sodium or less per serving.
Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.
Nutrition Facts
Per serving (4 servings)
- Protein
- 0.4 g
- Carbohydrates
- 1.3 g
- Sugars
- 0.2 g
- Fiber
- 0.5 g
- Fat
- 27.1 g
- Saturated fat
- 3.8 g
- Sodium
- 143 mg
Estimated from USDA ingredient data. Brands, substitutions and cooking methods will change the real numbers.
A Fork in the Road
Similar to pesto, chimichurri can be stored in the freezer in ice cube trays (we use Souper Cubes (paid link)). When ready to use, let thaw at room temp.
What We Use
We freeze this in Souper Cubes (paid link).
Other Recipes Using These
Recipes using Souper Cubes
Pairs Well With
Published August 4, 2025
Recipe Credit: Love and Lemons