Peanut Sauce | Gluten Free, Low FODMAP

Who doesn’t love peanut sauce? Well, people with peanut allergies. And people who follow a paleo ‘non-legume’ diet. But that’s cool. More for me. I am kind of in love with it. So is my husband. Kids love it too. I particularly enjoy a Balinese peanut sauce, served in Bali, but this will do in a pinch. Let’s face it, it’s not anywhere near authentic, but it sure tastes good.

Satay (sate) is the seasoned and grilled meat on a stick which originated in Java, and is popular in Indonesia and other South East Asian countries. It is commonly served with peanut sauce, which is how the sauce has come to be known as ‘satay sauce’. I season or marinade my skewered meat using my Lemongrass Chicken recipe.



about 2 cups


  • 1 cup smooth peanut butter
  • 1 tsp ground coriander seed
  • 1/2 tsp ground cumin seed
  • 1 tbsp sweet chilli sauce
  • 1 tsp Asian fish sauce
  • 3 tsp tamari or coconut aminos
  • 1/2 tsp sesame oil
  • 1/2 tsp garlic infused olive oil
  • 270ml can coconut milk (see note)


  • 2 stalks Lemongrass, finely grated using a 2mm kitchen rasp
  • 2cm x 2cm piece of Ginger root, finely grated using a 2mm kitchen rasp
  • 3 kefir lime leaves (leave whole, then remove before serving)
  • 1 tbsp. lime juice


  1. Mix all the ingredients together in a large heat proof jug, or saucepan
  2. Heat for several minutes, whisking until smooth


  • If you prefer, you can substitute 1 tsp brown sugar and 1 red chilli, finely chopped, for the sweet chilli sauce
  • I use coconut milk from Ayam (the blue tin) or Honest to Goodness sells a nice organic coconut milk
  • If you are new to a Low FODMAP way of eating, read my Beginner’s Guide to Low FODMAP Eating
  • The Monash Uni Low FODMAP app states that 1/3 cup of coconut milk is considered OK, but 1/2 cup contains high amounts of polyol-sorbitol, so don’t eat all the peanut sauce yourself, well, at least not in one sitting!
  • If you don’t need a low FODMAP version, you can use 1 garlic clove, crushed


Sign up to our email list to receive your FREE 40-page eGuide (with Printable Worksheets, and Assessment + Design Tool) to help you start planning your vege gardens, chickens and more today, plus how to tackle those pesky challenges, like finding time, money and energy (or getting your family on board)! You will also receive fortnightly emails with garden + kitchen advice to help you find yourself in the dirt!

Thank you for signing up! Don't forget to check for the confirmation email...

Oops, something went wrong. Please try again, or contact Bec.

Join the Conversation