Low FODMAP Chicken Satay with Peanut Dipping Sauce
Smoky, golden chicken skewers with a creamy peanut dipping sauce feel like a restaurant-level treat, and this version serves four without a single gut-unfriendly shortcut. The marinade leans on garlic-infused oil instead of raw garlic or onion, which delivers that deep, savory backbone you expect while keeping the dish gentle on sensitive digestive systems. Lemongrass, turmeric, coriander, and cumin layer in warm, aromatic flavor that makes the chicken taste anything but restricted. The peanut sauce comes together in one small saucepan — smooth peanut butter, full-fat coconut milk, tamari, fresh lime juice, and a touch of maple syrup — rich and pourable without any of the hidden high-FODMAP additives that sneak into store-bought versions. Grilling the skewers over medium-high heat gives you those charred edges that make satay so satisfying, and the whole thing is on the table in well under an hour once the chicken has had its marinating time. Finish with a scatter of scallion greens and a squeeze of lime, and you've got a dish that's genuinely hard to believe fits within a low-FODMAP framework.
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Learn more →Ingredients
4 servings
For the marinade
- 1.5 lb boneless, skinless chicken thighs, cut into 1-inch strips
- 2 tbsp garlic-infused oil
- 2 tbsp tamari
- 1 tbsp maple syrup
- 1 tbsp fresh lemongrass, finely minced (tender inner stalk only)
- 1 tsp ground turmeric
- 1 tsp ground coriander
- ½ tsp ground cumin
- ½ tsp kosher salt
For the peanut sauce
- ½ cup smooth peanut butter (no added sugar or onion/garlic)
- ½ cup full-fat coconut milk
- 2 tbsp tamari
- 1 tbsp maple syrup
- 1 tbsp fresh lime juice
- 1 tsp garlic-infused oil
- ¼ tsp red pepper flakes
- 2–4 tbsp water, to thin
For serving
- 3 scallions, green tops only, thinly sliced (optional)
Can be omittedscallions
- lime wedges, for serving (optional)
Instructions
- 1
In a medium bowl, whisk together the garlic-infused oil, tamari, maple syrup, lemongrass, turmeric, coriander, cumin, and salt until combined. Add the chicken strips and toss to coat evenly. Cover and refrigerate for at least 1 hour.
- 2
While the chicken marinates, make the peanut sauce. In a small saucepan over medium-low heat, combine the peanut butter, coconut milk, tamari, maple syrup, lime juice, garlic-infused oil, and red pepper flakes. Stir constantly until the sauce is smooth and just beginning to bubble at the edges, about 3–4 minutes. Whisk in water 1 tablespoon at a time until the sauce is pourable but still coats the back of a spoon. Remove from heat and set aside.
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