fodmap friendly peanut satay stir fry recipe

Peanut Satay Stir Fry

We recently ran a competition to discover an amazing FODMAP friendly dish created by our fabulous Fodbods community.

We absolutely loved Natalie's Peanut Satay Stir Fry that she created using components of her grandma's recipes. You can make it vegan by replacing the chicken/beef with tofu or tempeh. 

Here are some notes on the recipe:

Difficulty Level: Easy
Prep Time: 5 Minutes Cooking time: 15 Minutes
Serves: 1-2 People*

Low FODMAP Health Benefits:

  • Chicken/Beef, Leek and Sesame seeds are sources of Iron
  • Red Capsicum, Leek and Zucchini are sources of Vitamin C, which helps with absorption of Iron
  • Chicken/Beef and Peanut Butter are sources of Protein.
  • Zucchini and Leek are sources of Vitamin A and K.
  • Rice Noodles and Leek are sources of Dietary Fibre

Natalie even created this awesome recipe sheet that you can download and print – what a legend! 


  • 200g Rice Noodles
  • 125g Chicken OR Beef
  • 54g Leek (leaves only)
  • 75g Red Capsicum
  • 75g Carrot
  • 65g Zucchini
  • 50g Pure Peanut Butter
  • 60g Canned Coconut Milk
  • 18g Garlic Infused Oil
  • 40g Soy Sauce
  • 1g Beef Stock Powder (Massel's stocks are FODMAP friendly)
  • 2g of each spice (Cumin, Salt, Pepper, Paprika, Turmeric)
  • Sesame Seeds (up to 11g)


  1. Chop up all the vegetables into short and thin sticks
  2. Soak rice noodles in boiled water until soft
  3. In a large frypan or small pot, cook meat in Garlic Oil until cooked on the outside.
  4. Add spices, beef stock and vegetables and cook until softened.
  5. Add coconut milk, peanut butter and soy sauce and cook until it becomes a thick sauce. Add some water if sauce is too thick.
  6. Drain noodles, and stir through the mix until well combined.
  7. Serve warm with sesame seeds.

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