Low FODMAP Peanut Sauce Recipe (Vietnamese-Inspired)

If you’re looking for a creamy low FODMAP peanut sauce that actually tastes flavorful, this Vietnamese-inspired version is one of my favorite quick sauces to keep in the fridge.

It’s made without garlic, onion, or hoisin, but still has that rich, savory, tangy flavor you want from a peanut dipping sauce. I like using garlic-infused oil, tamari, lime juice, and rice vinegar to create a balanced sauce that works for spring rolls, rice bowls, noodles, grilled proteins, or roasted vegetables.

The best part is that it comes together in about 5 minutes with simple pantry ingredients, and you can easily thin it for drizzling or keep it thicker for dipping.

Why You’ll Love This Low FODMAP Peanut Sauce

I love a good peanut sauce, but traditional Vietnamese versions often rely on garlic and hoisin, which are two ingredients that can be tricky if you’re following a low FODMAP diet.

This Vietnamese-inspired low FODMAP peanut sauce gives you that creamy, savory, restaurant-style flavor without the ingredients that commonly cause digestive discomfort.

• Quick and no-cook. Everything comes together in one bowl in about 5 minutes, with no blender or stovetop needed.
• Low FODMAP-friendly. This recipe skips garlic, onion, and hoisin, and uses garlic-infused oil and chives for savory flavor instead.
• Gluten-free and dairy-free. Tamari keeps the sauce gluten-free, while peanut butter creates a naturally creamy texture without dairy.
• Easy to adjust. Add more water for a pourable peanut sauce, or keep it thicker for dipping spring rolls and fresh vegetables.
• Great for meal prep. Use it throughout the week on rice bowls, noodles, grilled chicken, shrimp, tofu, or roasted vegetables.

Low FODMAP Peanut Sauce Ingredients

• Natural creamy peanut butter:
  I use unsweetened, natural peanut butter made with peanuts only for the smoothest texture and cleanest flavor.
• Low-sodium tamari:
  Tamari adds the salty, umami depth you’d expect from a classic Vietnamese-style peanut sauce, without wheat or unnecessary additives. Using low-sodium keeps the flavors balanced.
• Fresh lime juice:
  Lime juice brings brightness and that unmistakable Southeast Asian tang. It cuts through the richness of the peanut butter and keeps the sauce from tasting heavy.
• Rice vinegar:
  A small amount adds gentle acidity and rounds out the lime juice without overpowering it. This helps mimic the balance you’d get from traditional sauces.
• Garlic-infused olive oil:
  This is how we recreate garlic flavor while keeping the recipe low FODMAP-friendly. It adds savory depth without the FODMAPs found in fresh garlic.
• Toasted sesame oil:
  Toasted sesame oil adds warmth and nutty aroma that gives the sauce a more authentic, restaurant-style finish.
• Chili paste (no garlic or onion, optional):
  Keep it optional if you prefer a milder sauce.
• Water:
  Used to thin the sauce to your preferred consistency, whether you’re dipping, drizzling, or tossing it with noodles.
• Chives:
  Chives add a mild onion-like flavor that’s low FODMAP-friendly, plus a fresh pop of color.
• Chopped roasted peanuts (optional):
  Sprinkled on top for crunch and extra peanut flavor, especially great if you’re using this as a dipping sauce.

Find the complete recipe with measurements and instructions below. 👇

Low FODMAP Notes

This sauce is designed to be low FODMAP per 2 tablespoon serving when made as written. As always, tolerance can vary from person to person, so use the serving size that works best for you.

• Use garlic-infused oil, not fresh garlic. Garlic-infused oil gives the sauce savory garlic flavor without adding fresh garlic or garlic powder.
• Skip regular hoisin sauce. Traditional Vietnamese peanut sauce often uses hoisin, but many hoisin sauces contain garlic, wheat, or other ingredients that may not work well during the low FODMAP phase.
• Choose tamari for gluten-free. I use low-sodium tamari because it adds salty, umami flavor while keeping this sauce gluten-free.
• Check your chili paste. If you add heat, make sure your sriracha or chili paste does not contain garlic or onion.
• Stick with the serving size. This recipe is written for a 2 tablespoon serving, which is usually plenty for dipping, drizzling, or adding flavor to bowls.

How to Make Low FODMAP Peanut Sauce

1. Add the base ingredients. In a medium mixing bowl, add the peanut butter, tamari, lime juice, rice vinegar, garlic-infused olive oil, and toasted sesame oil.
2. Mix until smooth. Stir well with a spoon or whisk until the mixture is fully combined and smooth. At this stage, the sauce will be thick.
3. Thin to your desired consistency. Add the water 1 tablespoon at a time, mixing after each addition, until the sauce reaches your preferred texture for dipping or drizzling.
4. Add heat and fresh flavor. Stir in the chili paste (if using) and chopped chives until evenly distributed.
5. Taste and adjust. Taste the sauce and adjust as needed. Add a splash of lime juice for brightness or a bit more water if it thickens too much.
6. Serve or store. Use immediately, or transfer to an airtight container and refrigerate. The sauce will thicken as it chills; stir in a little water before serving if needed.

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What to Serve With Low FODMAP Peanut Sauce

This sauce is especially good with:

• Fresh spring rolls or rice paper rolls
• Gluten-free noodles
• Rice bowls
• Grilled chicken, shrimp, or tofu
• Roasted carrots, zucchini, bell peppers, or green beans
• Lettuce wraps
• Meal prep bowls
• Cucumber slices or fresh veggies for dipping

Recipe Variations and Substitutions

This Vietnamese-inspired low FODMAP peanut sauce is very adaptable, so you can easily tweak it based on how you plan to use it or what you have on hand.

• Adjust the consistency. Add more water for a thinner sauce that’s perfect for drizzling over bowls or noodles, or use less water for a thicker dip for spring rolls and veggies.
• Play with the heat. Keep it mild by skipping the chili paste, or add a little more if you like gentle heat. Always use a chili sauce without garlic or onion to keep it low FODMAP.
• Add texture on top. Sprinkle with chopped roasted peanuts or extra chives before serving for crunch and freshness without changing the base recipe.

Troubleshooting Tips

• My peanut sauce is too thick.
  Add water 1 tablespoon at a time and whisk until it becomes smooth and pourable.
• My peanut sauce is too thin.
  Whisk in a little more peanut butter until it thickens.
• The sauce thickened in the fridge.
  This is normal. Let it sit at room temperature for a few minutes, then stir in a splash of water.
• The flavor tastes flat.
  Add a little more lime juice or rice vinegar to brighten it up.

How to Store Low FODMAP Peanut Sauce

• Refrigerate properly. Transfer the peanut sauce to an airtight container and store it in the fridge for up to 5 days. The sauce will naturally thicken as it chills.
• Stir and thin before using. Before serving, give the sauce a good stir. If it’s too thick, add a small splash of water and mix until smooth and creamy again.

Final Thoughts

This low FODMAP peanut sauce is one of those simple recipes that makes everyday meals feel more flavorful without a lot of extra work. It’s creamy, tangy, savory, and easy to adjust depending on whether you want a thicker dipping sauce or a thinner drizzle.

I love using it for spring rolls, rice bowls, noodles, and quick meal prep lunches. If you try it, leave a comment and rating below so I can hear how you used it!

Frequently Asked Questions

Is peanut sauce low FODMAP?
Peanut sauce can be low FODMAP when it is made without high FODMAP ingredients like garlic, onion, and certain sweet sauces. This version uses garlic-infused oil, tamari, lime juice, rice vinegar, and peanut butter.

Can I make this peanut sauce gluten-free?
Yes. Use tamari instead of regular soy sauce to keep this recipe gluten-free.

Can I use regular soy sauce instead of tamari?
Yes, if you do not need the recipe to be gluten-free. Tamari is my preferred option because it keeps the sauce gluten-free and adds a rich, savory flavor.

Can I make this peanut sauce ahead of time?
Yes. Store it in an airtight container in the fridge for up to 5 days. It will thicken as it chills, so stir in a small splash of water before serving.

What can I use instead of garlic in low FODMAP peanut sauce?
Garlic-infused oil is a great way to add garlic flavor without using fresh garlic or garlic powder.

More Low FODMAP Recipes

• Classic 5-Minute Low FODMAP Pesto You’ll Love
• How to Make Low FODMAP Tomato Sauce (Quick & Easy)
• How to Make Low FODMAP Beef and Broccoli (Quick & Easy)
• How to Make Low FODMAP Chicken Enchiladas (Easy & Comforting)
• How to Make a Cozy Low FODMAP Butternut Squash Soup

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