Looking for a flavorful low FODMAP dipping or stir-fry sauce? Look no further! This low FODMAP Thai-inspired peanut sauce is the perfect option.
Use as a dip, a sauce, or even a salad dressing. This recipe is a breeze to make and is so flavorful you will never be tempted to buy it again!
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Is Store-Bought Peanut Sauce Low FODMAP?
I found one brand of peanut sauce that is certified low FODMAP. This is San-J Gluten Free Thai Peanut Sauce. Although it does have some garlic powder, it still passed FODMAP Friendly’s test for certification.
There are several other brands of peanut sauce on the market. Most of them contain garlic. However, the garlic is usually near the end of the ingredients list. This means some of these products might be low FODMAP.
If you are still in the elimination stage of your low FODMAP diet it is probably best to stick to homemade or certified low FODMAP peanut sauce.
Other high FODMAP ingredients found in some brands of peanut sauce include honey, onions, and shallots.
Take the guesswork out when you make your own with the recipe below!
How to Use Low FODMAP Peanut Sauce
Use as a stir fry sauce with your favorite sauteed low FODMAP vegetables, served over rice or quinoa. The addition of extra protein is optional, but peanut sauce works well with chicken, shrimp, and tofu.
I recommend jazzing up your stir fry with a squeeze of lime, fresh cilantro, the tops of green onions, and some extra chopped peanuts for a little crunch.
If using peanut sauce as a salad dressing, you may need to thin it out with a little warm water to get to your desired consistency. It makes the perfect dressing for this Spring Roll Bowl.
And of course, this low FODMAP peanut sauce is wonderful for dipping! Here are some goodies you might use with it:
- Fresh spring rolls
- Chicken satay
- Shrimp
- Fresh vegetables like cucumber slices, bell peppers, and carrots
- Low FODMAP crackers
The Ingredients
Peanut Butter – Is peanut butter low FODMAP? Generally, yes… but it doesn’t hurt to check the label to make sure there are no high FODMAP ingredients like high fructose corn syrup or honey.
You can use either creamy or crunchy peanut butter for this recipe. It just depends on your preference, and perhaps what you are using your peanut sauce for.
If you use “natural” peanut butter – the kind with just peanuts (plus or minus salt), make sure it is at room temperature. This will make it easier to stir. Pull it out of the fridge about 30 minutes ahead of time.
Or use the microwave technique mentioned in the step-by-step instructions below.
Tamari – I used tamari in this recipe to keep it gluten-free. But if you do not follow a gluten-free diet, feel free to use soy sauce instead. I usually look for a low-sodium product. Extra salt really isn’t needed.
Rice Vinegar – Every good sauce needs a little acid! Rice vinegar is a low FODMAP option. If you don’t have rice vinegar on hand, you can use white or apple cider vinegar.
Lime Juice – For more acidity and a bright flavor, don’t forget the lime juice!
Brown Sugar – Brown sugar is a low FODMAP sweetener. You could also swap it out for real maple syrup if you prefer.
Fresh Ginger – This low FODMAP “spice” is actually a root. It is a potent antioxidant and is often used to as a digestive aid. If you don’t have fresh ginger, use ¼ teaspoon of ground.
Warm Water – Water is used to dissolve the sugar. I use the hottest water I can get from my tap. It also helps soften the peanut butter, making it easier to stir.
Crushed Red Pepper – An optional add-in, but a must-have in my home! One teaspoon of crushed red pepper is low FODMAP. We use ¼-1/2 teaspoon in this recipe.
Or use a small amount of chili oil. I like this Dynasty Hot Chili Oil but be careful because it adds a lot of heat – a little goes a long way! If you are sensitive to spicy foods, skip the red pepper and chili oil.
Modifications
You can play around with the flavor profile of this low FODMAP peanut sauce with a couple of additions.
Some people add fish sauce for an “umami” flavor. Fish sauce is low FODMAP in a portion of 1 Tablespoon.
Fish sauce is not a hit in my house, so I skip it. Please know that a little goes a long way. Experiment with a small amount – you can always add more, but you can’t take it back out!
If you are missing that garlic flavor, go ahead and add some garlic-infused olive oil. Or consider using Gourmend Foods garlic chive powder. *Use code CASSIEMADSEN to get a discount on your first order – I do not receive any money when you use this code, but am a “clinical partner” and enjoy their selection of products.
Another thought is to use lemon juice instead of lime. Or experiment with a little lemongrass (or lemongrass paste).
Sesame oil is another common addition. When I use it, I tend to add ½ teaspoon – but if you love the flavor of sesame oil you can certainly increase it to a full teaspoon.
Step-by-Step Instructions
- In a small bowl, combine the first 6 ingredients: tamari, rice vinegar, lime juice, brown sugar, ginger, and warm water.
- Stir until the sugar is dissolved. If you have trouble dissolving the sugar, go ahead and heat it in the microwave for 20 seconds.
- Next, add the peanut butter. Again, if you have trouble mixing it together pop it in the microwave for another 20 seconds.
- If you tolerate and enjoy a little heat add some crushed red pepper or a small amount of hot chili oil. I like this chili oil, but be careful because not everyone with IBS tolerates spicy foods!
Recipe
Low FODMAP Peanut Sauce
Ingredients
- 2 Tablespoons Tamari
- 1 Tablespoon Rice Vinegar
- 2 Tablespoons Fresh Lime Juice
- 2 Tablespoons Brown Sugar
- 1 teaspoon Fresh Ginger
- 2 Tablespoons Warm Water
- 1/2 Cup Peanut Butter creamy or crunchy
- 1/4-1/2 teaspoon Crushed Red Pepper optional
Instructions
- Combine the first 6 ingredients (up to the peanut butter) in a small bowl. Be sure to use warm water.
- Add the peanut butter and optional crushed red pepper. Stir to combine.
- Add additional warm water if a thinner consistency is desired.
Simple, right?
Tried this recipe? I would love it if you left a review or a comment below!
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Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.