I haven’t been too active in adapting my old recipes into low FODMAP ones. Either you deviate a lot from the original, or it’s just a lot harder to cook them in an IBS-friendly way. For chicken satay, I always relied on pre-made sauces and spice mixes. So when those became off-limits, obviously (in my mind) it was easier to skip the dish entirely than to make a low FODMAP chicken satay.
It was my husband who eventually requested I make this. He’s a total peanut sauce fiend. As it turns out, making your own peanut sauce isn’t even that difficult. I used a smooth, regular peanut butter as a base, water to thin it out and a dash of seasoning for some depth. A little bit of maple syrup compliments the earthy peanut flavor.
Ingredients for low FODMAP chicken satay
This recipe comes in four parts: rice, veggies, chicken, and sauce. Start by marinating the chicken ahead of time. Here are some notes I have on the ingredients for this dish.
Chicken breast – It’s a personal preference, use chicken thigh if you like it better.
Soy sauce – Check the label for any added high FODMAP ingredients. If you have a gluten intolerance, make sure to use a gluten-free soy sauce.
Maple syrup – Maple syrup may be a pricier ingredient but it’s very versatile.
Lemon juice – A little acid in your marinade makes the chicken extra tender.
Spices – I buy these in bulk at the Asian grocery store. These are often cheaper than at the supermarket.
Smooth peanut butter – No peanut butter is the same! Mine contains only peanuts, oil, and salt. Monash has tested this safe up to 50 grams per meal. Watch out for added ingredients such as molasses and high fructose corn syrup.
Basmati rice – Plain basmati rice contains no FODMAPs.
Frozen green beans – A cheaper alternative to fresh veg and easier to portion, too. You can substitute green beans with 75 grams of blanched bok choy.
Low FODMAP chicken satay with rice and green beans
- 130 grams basmati rice
- 200 grams boneless chicken breast
- 150 grams (frozen) green beans
For the marinade
- 1 tbsp soy sauce
- 1 tsp maple syrup
- 1 tsp lemon juice
- 1/2 tsp ground coriander
- 1/2 tsp ground ginger
- 1/4 tsp ground cumin
- dash of cayenne pepper
For the peanut sauce
- 70 grams smooth peanut butter
- 1 tbsp lemon juice
- 1 tbsp maple syrup
- 2 tsp soy sauce
- 1/2 tsp ground coriander
- 1/2 tsp ground paprika
- Mix all ingredients for the marinade into a bowl. Cut the chicken breast into bite size pieces and add to the marinade. Cover the bowl and place it in the fridge. Let it marinate for at least an hour.
- If you use wooden skewers, soak them in water for 30 minutes to prevent them from burning later on. After marinating, thread the chicken pieces onto the skewer.
- Cook the rice according to the instructions on the packaging.
- In lightly salted water, cook the (frozen) green beans for about four minutes. Use a fork to check if they're done, then drain.
- Heat your griddle until it’s piping hot. Place the chicken skewers on the griddle, turning every two minutes, until the chicken is fully cooked.
- For the sauce, on low heat, combine the ingredients for peanut sauce all together in a small saucepan. Gently heat to let the peanut butter soften. Add a few tablespoons of hot water and keep stirring until it has the preferred thickness.
- Plate up with the rice, beans, and chicken skewers, then drizzle the peanut sauce over the chicken.
- Green beans are low FODMAP up to 75 grams per serving (after that, high in sorbitol).
- Peanut butter is low FODMAP up to 50 grams per serving. Monash shows two peanut butters in their app: one contains fructose in large servings, the other seems to point toward American app users and contains fructans and GOS in large servings. Use this info to prevent stacking when you
Blogpost and recipe last revisited August 2022.