Brazil Nut Parmesan

pennybenjaminMain Meals, Nourish, Sauces, Dressings and Condiments2 Comments



Are you intolerant to dairy or whey? Are you Vegan or Paleo or experimenting with Vegan/Paleo?  Are you generally interested in trying different, healthy recipes? This Vegan Parmesan is for you!

Personally, I have a sensitivity to Whey so I’ve been searching for different options where I would normally have used dairy products. This recipe is inspired by One Green Planet and Plant-Powered Kitchen. Try it on my Kangaroo Bolognese, Turkey Meatballs or Basil Pesto Zoodles or use it to top your versions of lasagne and pizza!


Recipe Type: GF, DF, RSF, V, Paleo

Serves 20
Time 2 min

Ingredients (regular):

  • 1 C Brazil Nuts

    Kangaroo Bolognese topped with low Fodmap Nut Parmesan

  • 1 large clove garlic, chopped
  • 1 t salt
  • 2 T nutritional yeast (optional, this gives a really ‘cheesy flavour’ but don’t worry if you don’t have it).
  • Can also add some lemon zest or other dried herbs to jazz it up!

Ingredients (Low FODMAP/Sibo protocol):

  • 1 C mixed pecans and walnuts (or just the one kind if you only have one)
  • 1 t salt
  • 2 t fresh rosemary
  • 1-2 t fresh thyme
  • 1 t dried oregano


  1. Place all ingredients into a food processor.
  2. Process until consistency is course, like in the pictures, should only take about 30 seconds.
  3. Taste and add more salt/yeast/herbs as per personal flavour.
  4. Use to top your pizzas, pastas, toss through salads for extra flavour – anywhere you’d use parmesan cheese :).

Turkey Meatballs and zoodles topped with brazil nut parmesan!



2 Comments on “Brazil Nut Parmesan”

  1. i dont know why this is considered “low FODMAP” when garlic is one of the highest FODMAP foods. disappointing. :/

    1. Hi Fae! Thanks for the feedback, however you’ll notice if you read the whole recipe, that there are actually 2 versions – the ‘regular’ version that has garlic, and the ‘low fodmap’ version that does not. So if you are following a low fodmap protocol then I would recommend using the low fodmap version.

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