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Low FODMAP Peanut Lime Sauce in a pitcher

Low FODMAP Peanut Lime Sauce

Smooth, rich and tangy Low FODMAP Peanut Lime Sauce is very easy to make and we highly recommend it as a savory peanut butter-based sauce for your low FODMAP repertoire. Try it with our Low FODMAP Zoodles, Noodles & Sprouts Salad.

Low FODMAP Serving Size Info: Makes about 2 1/2 cups ( ml); 8 servings; serving size 1/4 cup (60 ml)

Course: Basic, Condiment, Sauce
Cuisine: American and Asian
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 8 Servings
Calories: 300 kcal
Author: Dédé Wilson

Ingredients:

  • ½ cup (120 ml) Garlic-Infused Oil, based on vegetable oil, or purchased equivalent
  • ½ cup (120 ml) low sodium, gluten-free soy sauce
  • ½ cup (120 ml) apple cider or rice vinegar
  • ½ cup (134 g) smooth peanut butter, either natural or no-stir style
  • ¼ cup (60 ml) fresh squeezed lime juice
  • ¼ cup (60 ml) toasted sesame oil
  • 2 scallions, green parts only, roughly chopped
  • 2 tablespoons firmly packed light brown sugar
  • 2 tablespoons minced fresh peeled ginger
  • Water, if needed

Preparation:

  1. Place all the ingredients in a blender carafe in the order listed (you need a lot of liquid beneath the peanut butter to help it blend). Blend until super smooth, scraping down carafe as needed. Add water, a tablespoon at a time, to thin out, if needed. I usually do not need it; it is very dependent on the moisture level of your peanut butter. Sauce is ready to use or refrigerate in airtight container for up to 1 week.

  2. It will thicken appreciably in the fridge. Bring back to room temp and/or re-blend and/or add a bit more water before using.

Notes:

Tips

When I made this for the first time I meant to add scallion greens, but forgot them - and the sauce was still delicious. So, you can leave them out or use them!

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Peanut Lime Sauce
Amount Per Serving
Calories 300 Calories from Fat 261
% Daily Value*
Fat 29g45%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 5g6%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.