Low Fodmap Peanut Sauce​ Recipe

Low FODMAP peanut sauce. Look, I didn’t think I’d get excited about a sauce again after giving up garlic, but here we are. It’s creamy, salty, a little tangy, and it actually makes you want to eat vegetables. Goes with noodles, cabbage, grilled chicken, spoons, your finger. No judgment.

Ingredients Needed

• ¾ cup natural peanut butter: just peanuts. No added sugar. Crunchy or creamy — I won’t fight you on it.
• ¼ cup low-sodium tamari: gluten-free soy sauce, salty but not evil.
• ¼ cup rice vinegar: zing without the gut drama. Works every time.
• ¼ cup lime juice: if it’s from a bottle, I won’t tell. But real limes are better.
• ¼ cup water: start here, add more later if it gets gloopy.
• 1 tbsp sesame oil: smells like Thai takeout. In a good way.
• 1 tbsp chopped fresh chives: this is your “not onion but still oniony” moment.

How To Make Low FODMAP Peanut Sauce

Dump everything in a bowl:
Literally just do that. Peanut butter, tamari, lime, vinegar, sesame oil, chives, water. All in. No fancy order. You could do it blindfolded.

Mix like you mean it:
Use a spoon or whisk. It’s gonna fight you at first, be patient. You’ll think “this looks gross” and then suddenly it’s creamy and glorious. Add a splash more water if it’s still too thick.

Taste and tweak if you care:
It might need a little more lime. Or maybe a drop more tamari. Or nothing. Depends how chaotic your week’s been.

Recipe Tips

• Natural PB is non-negotiable. Skip the sugary stuff or your stomach’s gonna start a riot.
• Use garlic-infused oil instead of sesame oil if you’re craving that deeper umami.
• Don’t microwave this — it splits and gets weird. Room temp is best.
• Chill it for a thicker dip, thin it out for noodle sauce. Magic.

How to Store & Reheat:

Room Temperature:
Use right after making. Don’t leave it sitting around too long.

Fridge:
Keeps up to 1 week in a sealed glass jar. Stir it before using again — it separates a bit.

Freezer:
Freeze in small portions (ice cube tray is clutch). Thaw in fridge and re-whisk if it looks sad.

Nutrition Facts (Approx. per 1 Tbsp)

• Calories: 77
• Sodium: 222mg
• Protein: 3g
• Fat: 6g
• Carbs: 3g
• Fibre: 1g
• Sugar: 1g

FAQs

Is this actually low FODMAP?
Yep — every ingredient checks out, in Monash-approved amounts. Just stick to small servings.

Can I use sunflower seed butter instead of peanut butter?
Totally. Just blend roasted sunflower seeds until smooth. Kinda nutty, kinda earthy.

What can I use instead of tamari?
Coconut aminos works. It’s a bit sweeter, so go easy on it.

Is sesame oil low FODMAP?
Yep. Pure oils don’t have FODMAPs. But don’t drown your sauce in it. One tablespoon max.

Can I heat this sauce up?
You can but don’t. It splits. Just bring it to room temp and mix it again.

Low Fodmap Peanut Sauce​ Recipe

Recipe by Evelyn ReedCourse: SauceCuisine: ThailandDifficulty: Easy

Servings

20

servings

Prep time

5

minutes

Cooking timeminutes

Calories

77

kcal

Creamy, rich, tangy Thai-inspired peanut sauce that’s low FODMAP and kind to your gut — good enough to eat straight from the jar.

Ingredients

• ¾ cup natural peanut butter

• ¼ cup low sodium tamari

• ¼ cup rice vinegar

• ¼ cup lime juice

• ¼ cup water (more if needed)

• 1 tbsp sesame oil

• 1 tbsp chopped fresh chives

Directions

• Add all ingredients to a bowl.
• Stir or whisk until fully combined and smooth.
• Adjust water to desired consistency.
• Taste and tweak lime/tamari if needed.
• Store in a sealed jar in fridge.
• Serve chilled or at room temperature.

Notes

• Only use natural peanut butter — nothing added.
• Add water slowly — it can go from creamy to watery fast.
• Use garlic-infused oil instead of sesame oil for a different flavour.
• Works as salad dressing, noodle sauce, or dip for rice paper rolls.