Today’s recipe was created by Corinne Nash, who is currently studying a Master of Human Nutrition. Corinne developed this recipe during one of the practical activities in the course I run for nutrition professionals, Bringing the Low FODMAP Diet into Your Nutrition Practice. This unique online course is specifically designed to enable nutrition professionals (and nutrition students) to gain the knowledge and practical skills they need to work with people who have IBS and require a low FODMAP diet. The next round of the course starts on 16 March 2017.

Low FODMAP Satay Sauce {gluten-free, dairy-free} | A Less Irritable Life


As someone who follows a low FODMAP diet, I know how challenging it is. So when I teach nutrition professionals about FODMAPs, I get them to follow the low FODMAP diet for a week so they know what it feels like for you. Corinne jumped into this activity without complaint, but quickly found it very challenging because she is a vegetarian who normally eats a lot of legumes. Since legumes need to be limited on a low FODMAP diet, it meant a substantial change to her main meals (along with the other changes that everyone else deals with).

Another thing Corinne struggled with a little was the flavour side of things because she normally makes lots of curries and similar sorts of meals that have very potent flavours. To counter this, she adapted one of her favourite recipes, to make a low FODMAP satay sauce. She knew this would provide a ton of low FODMAP flavour back into her vegetarian meals, helping her to feel less restricted on the low FODMAP diet.

As with most sauces, the garlic and onion needed to be replaced to make it low FODMAP. This was relatively simple since the garlic could be replaced with garlic-infused olive oil and the spring onions could be changed so that only the green parts were used. But aside from that, the recipe is the same as Corinne normally makes.

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. Admittedly I left out the chilli, because my belly hates chilli, but it still had loads of flavour.

Low FODMAP Satay Sauce {gluten-free, dairy-free} | A Less Irritable Life


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 container with little portions that I can defrost when I’m ready to use it again.


Serving Ideas:

  • This satay sauce goes beautifully with tofu, fish, chicken, or beef.
  • Use as a sauce for Gado Gado, which contains brown rice topped with hard-boiled egg, raw tomato and cucumber wedges, bean sprouts, boiled potato, blanched green beans and carrot, plus any other lightly cooked low FODMAP vegetables.

So how about whipping some up today to add more flavour to your meals.


Low FODMAP Satay Sauce {gluten-free, dairy-free} | A Less Irritable Life

Low FODMAP Satay Sauce

  • Author: Corinne Nash
  • Prep Time: 5 minutes
  • Cook Time: 8 minutes
  • Total Time: 13 minutes
  • Yield: 2 cups
  • Category: Condiments


A quick and easy recipe for low FODMAP satay sauce that brings loads of flavour to your meals. Use it with tofu, fish, chicken or beef, or add to Gado Gado.


  • 2 green onions, green tops only, chopped roughly
  • 2 chopped chillis (if you tolerate them), or use a pinch of hot paprika, or leave out altogether if you want it completely mild
  • 1 tbsp grated fresh ginger
  • 1 tbsp soy sauce
  • 1 tbsp fish sauce (Nam Pla)
  • 1 tbsp 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 (optional).


  1. 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.
  2. 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 colour changes slightly and becomes a bit darker, which takes around 5 minutes.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, 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, 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.
  • I prefer the Ayam brand of coconut milk because it has no added thickeners.
  • 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.

Low FODMAP Portion

  • Serving Size: 1/4 cup (3 tbsp)

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile


Credits: Recipe created by Corinne Nash; Photos, styling and words by Glenda Bishop.

Corinne Nash is studying a Master of Human Nutrition, which she’s very close to completing. With 30 years of experience in hotels and catering management, and 20 years of experience raising 4 children, Corinne has a keen interest in cooking food and sharing the most nutritious and tasty dishes from many cultures. As soon as she’s finished her studies, Corinne will offer nutrition consults to provide you with knowledge about a healthy diet and lifestyle and practical advice on how to make those changes happen. You can contact Corinne on her Facebook page, Food for Life.

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