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Garlicky Peanut Sauce

Garlicky Peanut Sauce

This Garlicky Peanut Sauce is easy to make, keeps well in the fridge and is great on noodles, with tofu, chicken or pork and can even be used as a dip for veggies.

Low FODMAP Serving Size Info: Makes about 1 1/2 cups (360 ml) of sauce; serving size 1/2 cup (120 ml)

Course: Sauce
Cuisine: American, Asian
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 4 servings
Calories: 514 kcal
Author: Dédé Wilson


  • 3/4  cup (200 g) smooth peanut butter, either natural (Smucker's) or no-stir style (JIF)
  • 1/2 cup (120 ml) soy sauce; use gluten free if following gluten free diet; we like low sodium too such as San-J Organic Reduced Sodium Gluten Free Tamari Soy Sauce
  • 2- inch (5 cm) fresh ginger root piece, peeled
  • 1/4 cup (60 ml) rice vinegar, (regular, not seasoned)
  • 1/4 cup (60 ml) toasted sesame oil
  • 2 tablespoons firmly packed light brown sugar
  • 2 tablespoons Low FODMAP Garlic-Infused Oil made with vegetable oil or purchased equivalent (see Tips)
  • 1/2 teaspoon chile powder, such as ground red serrano chile powder (approved by Monash), or to taste
  • Water, pasta water, brewed black tea


  1. Combine peanut butter, soy sauce, ginger, rice vinegar, sesame oil, brown sugar, oil, and chile powder in a blender and blend until smooth and combined. Scrape down blender as needed. It will need to be thinned and its thickness will largely depend on the type of peanut butter used. If you happen to be making pasta at the same time, you can use some of the starchy cooking water. If not, use tap water or we love black tea as well. Start with a couple of tablespoons, blend, and adjust as needed. If you are using as a dip you can leave it on the thicker side. For a sauce to be tossed with pasta or drizzled over chicken or fish, keep adding liquid until you have a flowable texture. Taste and add more chile powder if desired.
  2. Sauce can be refrigerated in an airtight container for up to a week. It might need more thinning after being chilled but no need to pull out the blender. Simply stir in your chosen liquid until you reach the texture you want.



  • If you are making your own Garlic-Infused Oil, make it with double the garlic for a more potent garlic taste.
  • If you don’t have rice vinegar in the house, feel free to substitute apple cider vinegar or distilled white vinegar.

If You Can Tolerate


  • If you have passed the garlic fructan Challenge add 2 to 4 garlic cloves to the blender and leave out the oil entirely. No need to add any oil at all.
  • If you have passed the wheat fructan Challenge, feel free to use a regular soy sauce - low sodium or not but we do recommend you use a naturally brewed brand. See our article All About Soy Sauce and the Low FODMAP Diet.
Nutrition Facts
Garlicky Peanut Sauce
Amount Per Serving
Calories 514 Calories from Fat 405
% Daily Value*
Fat 45g69%
Sodium 1mg0%
Carbohydrates 19g6%
Fiber 3g12%
Sugar 11g12%
Protein 14g28%
* Percent Daily Values are based on a 2000 calorie diet.