Low FODMAP Satay Sauce
This recipe was originally created by Corinne Nash, a student, studying their Master’s in Human Nutrition. It was reproduced with permission from Glenda Bishop, a Registered Nutritionist and wellness coach. Recipe reviewed and updated by Hannah Pritchard, a Registered Dietitian and Researcher.
If you’re looking for a satay sauce that is low FODMAP, gluten free and dairy free, this recipe has you covered!
Following a restricted diet can make meal planning and finding suitable ingredients more challenging.
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As Corrine was following a low FODMAP diet herself, and prepared many veggie dishes, she created this low FODMAP satay sauce to add bold flavour to meals while making it suitable and low in FODMAPS, helping make the diet feel less restrictive and more enjoyable.
As with most sauces, the garlic and onion needed to be replaced to make it low FODMAP (1).
Traditional satay sauces often contain garlic and onion, which are rich in fructans, a type of FODMAP that may trigger gastrointestinal symptoms in some people with IBS (2).
This recipe also uses spring onion green tops instead, helping to reduce the overall fructans and FODMAP content while maintaining flavour.
I’d never made a satay sauce before, so I happily tested the recipe myself. And it is seriously good! The ginger gives it a beautiful freshness and the flavours were so well balanced.
What I like most about this sauce, apart from the flavour, is how easy it is to make.
Toss most of the ingredients into the food processor and blend until smooth, then heat in a pan with some coconut milk. So simple! I can’t believe I had never tried to make satay sauce before this.
This recipe does make a fair bit of sauce though, which is fine if you’re feeding a big family.
But there’s an easy solution... Corinne assures me that you can freeze this sauce for later use. So I’ve put leftover sauce into small containers with little portions that I can defrost when I’m ready to use it again.
What can you use this Low FODMAP Satay Sauce for?
If you’re struggling to find inspiration for using this low FODMAP satay sauce, here are a few ideas:
- You can add this sauce to vegetables as a side dish, or a suitable veggie stir fry.
- It’s also really good for adding flavour to tofu, fish, chicken or beef.
- It can be mixed into rice bowls for added seasoning.
- You could toss it through suitable noodles, such as rice noodles.
- Use it as a marinade for meats and fishes, locking in additional taste.
- Spread a layer of the sauce onto a low FODMAP wrap with your choice of protein.
- Spoon over the sauce, as a drizzle onto an egg dish, scrambled or omelettes.
- Use as a dressing for a crunchy low FODMAP salad.
- Or even add the sauce to some low FODMAP snack ideas
- Drizzle the sauce over a low FODMAP soup, such as our low FODMAP tomato soup
So how about whipping some up today to add more flavour to your meals!
Low FODMAP Satay Sauce (gluten-free, dairy-free)
Makes: 2 cups (approx 480mls)
Serving size: 1/4 cup (3 tablespoons or approx 45-50mls)
Prep time: 5 mins
Cooking time: 5 mins
Special Equipment: Food processor with chopping blade
Ingredients:
2 green spring onions (8g), green tops only, chopped roughly
2 small, chopped chilis (20g) (if you tolerate them), or leave out altogether if you want it completely mild
1 tbsp grated fresh ginger
1 tbsp (15mls) soy sauce
1 tbsp (15mls) fish sauce
1 tbsp (15mls) lemon juice
2 tbsp brown sugar
1 tsp ground coriander
1 tsp ground cumin
1 tsp garlic infused oil
1/2 cup (140g) peanut butter
300ml coconut milk
To serve: chopped fresh coriander
Instructions:
Put all of the ingredients, except for the coconut milk and coriander (if using), into a food processor with a chopping blade.
Process until a smooth paste forms.
Scoop the paste into a small saucepan.
Add the coconut milk and mix it into the paste.
Put the saucepan over a low heat and cook gently, stirring often to stop it sticking to the base.
The satay sauce is ready when it’s colour changes slightly and becomes a bit darker, which takes around 5 minutes.
Notes:
- Based on the recommended portion sizes of individual ingredients in the Monash University’s Low FODMAP Diet app at the time of publication, this recipe should be low FODMAP provided that the recommended serving size for this recipe is not exceeded.
- Garlic-infused olive oil is a low FODMAP ingredient because FODMAPs are not soluble in oil. It is safest to use a commercially-prepared garlic-infused olive oil. I like to use the Cobram Estate Garlic Infused Extra Virgin Olive Oil, or FODY Garlic Infused Extra Virgin Olive Oil in the UK, which you can find in supermarkets.
- Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.
- This recipe is naturally gluten-free and dairy-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements. You can read more about gluten intolerance here.
Following a low FODMAP diet can be overwhelming, but you don’t have to do it alone. As Registered Dietitians, we provide evidence-based guidance to help you manage your symptoms and find food freedom. You can contact us to find out more.
If you’re ready to get personalised dietetic support, you can book a consultation with us.
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References:
Monash University (2023) All about onion, garlic and infused oils on the low FODMAP diet. Available at: https://monashfodmap.com/blog/all-about-onion-garlic-and-infused-oils-on-the-low-fodmap-diet/
Staudacher, H.M. and Whelan, K. (2017) ‘The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS’, Gastroenterology & Hepatology, 13(1), pp. 36–45.
Monash University (2026) Monash University FODMAP Diet App: Food guide and serving size database. Available via subscription at: https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/