Peanut Sauce

This low-FODMAP peanut sauce leans on natural peanut butter, tamari, lime, and maple syrup, with garlic-infused oil standing in for the garlic and fresh ginger for warmth.

Prep 10 min

Cook 1 min

Serves 6

Gluten-freeDairy-freeVegan

Ingredients

• 1/2 cup (130 g) natural smooth peanut butter (peanuts and salt only, no honey or high-fructose corn syrup). Monash lists peanut butter as low-FODMAP at 2 tbsp (50 g) per serving.
• 3 tbsp gluten-free tamari (low-FODMAP at up to 2 tbsp per serving)
• 2 tbsp fresh lime juice (about 1 lime)
• 2 tbsp pure maple syrup (low-FODMAP up to 2 tbsp per serving; do not swap in honey or agave)
• 1 tbsp garlic-infused olive oil
• 1 tbsp toasted sesame oil
• 1 tbsp finely grated fresh ginger
• 1 tbsp rice vinegar
• 1/4 to 1/2 tsp red pepper flakes, or 1 small fresh red chili, minced (optional)
• 4 to 6 tbsp warm water, to thin
• 2 tbsp scallion green tops, thinly sliced (green part only)
• 1 tbsp chopped roasted peanuts and a little lime zest, to finish (optional)

Instructions

Whisk the base

1. In a medium bowl, combine the peanut butter, tamari, lime juice, and maple syrup. Whisk until the mixture looks smooth and slightly stiff.
2. Add the garlic-infused oil, sesame oil, grated ginger, and rice vinegar. Whisk again until the sauce turns glossy.

Adjust the consistency

1. Add the warm water 1 tablespoon at a time, whisking after each addition, until the sauce coats a spoon and pours in a slow ribbon. Use less water for a thick dip and more for a drizzle or noodle sauce.
2. Stir in the red pepper flakes or fresh chili if using. Taste and balance: more lime for brightness, a little more maple for sweetness, a splash more tamari for salt.

Finish and serve

1. Fold in half the scallion greens, then transfer the sauce to a serving bowl.
2. Scatter the remaining scallion greens over the top with the chopped peanuts and lime zest. Serve over rice noodles, grilled chicken, tofu, or as a dip for cucumber and carrot sticks.

Tips & Substitutions

• Choose the right peanut butter. Look for a jar that lists only peanuts and maybe salt. Many spreads add honey, molasses, or high-fructose corn syrup, which raise the FODMAP load.
• Keep the garlic flavor, skip the fructans. The fructans in garlic are not oil-soluble, so garlic-infused oil carries the flavor without them. Use homemade garlic-infused olive oil or a commercial infused oil with no garlic pieces left in it.
• Use only the green tops. The green part of scallions is low in FODMAPs, while the white bulb holds the fructans, so slice it off and save it for something else.
• Mind the serving size. Peanut butter sits at about 2 tbsp per serving, with tamari and maple at 2 tbsp each. This batch spreads those across 6 servings, so a normal portion stays comfortable. Check the Monash app for current tested serving sizes.
• Try a different nut or seed butter. Almond butter (about 1 tbsp per serving) or sunflower seed butter work if peanuts are not for you. Tahini also works, capped at 1 tbsp per serving.
• Turn it into a noodle or satay sauce. Thin with extra warm water for rice noodles, or leave it thick to brush over chicken skewers before grilling.

Why This Works

• Garlic-infused oil, not the bulb. The fructans that trigger symptoms sit in the water-soluble part of garlic, not the oil, so infused oil delivers the flavor without them.
• Maple in place of honey. Honey is high in excess fructose. Pure maple syrup is low in FODMAPs up to 2 tbsp, so it sweetens the sauce without the fructose spike.
• Green tops, not white bulb. Scallion greens give an oniony note while the fructan-heavy white base stays out of the bowl.
• Tamari keeps it gluten-free. Standard soy sauce is brewed with wheat, while gluten-free tamari gives the same salty depth, and both stay in range around 2 tbsp per serving.

Storage

Keep the sauce in an airtight jar in the fridge for up to 5 days. It thickens as it chills, so whisk in a tablespoon or two of warm water to loosen it before serving. Freezing is not recommended, since the emulsion tends to separate and turn grainy once thawed.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.