Low FODMAP Thai Peanut Noodles

Low FODMAP Thai Peanut Noodles feature whole-grain brown rice spaghetti, protein-packed turkey, and colorful FODMAP-free veggies tossed in a Thai-inspired peanut sauce. This low FODMAP meal can be ready in about 30 minutes.

This is one of my back-pocket recipes. You know the ones that you keep around for those nights when you’d-really-rather-order-take-out-but-know-you’ll-feel-better-later-if-you-just-cook-something-kinda-nights.

No judgment if you choose the take-out. I sometimes do, too. 

But if you are looking for a low FODMAP meal that’s simple & delicious & reminiscent of take-out, these Thai-inspired peanut noodle bowls are for you!

Jump to:

• Shopping list
• Low FODMAP Notes
• Instructions
• Substitutions
• Recipe

These easy bowls feature a simple peanut sauce that uses sweet, salty, spicy, and sour ingredients to mimic the flavors typically found in many Thai dishes. 

The sauce is then tossed with brown rice spaghetti, browned turkey, and FODMAP-free veggies for a nutritious and flavor-packed meal. 

I also like this recipe because:

• It can be ready in 30 minutes, and most of the ingredients needed are things I try to keep on hand in my low FODMAP kitchen.
• It offers a source of lean protein (turkey), low FODMAP whole grains (brown rice spaghetti) & veggies (red pepper & carrots) – all components I like to include when building a balanced meal.
• It’s Thai inspired. I love Thai food, but many traditional recipes call for higher FODMAP ingredients like garlic or shallots. Although delicious, these ingredients don’t agree with me. So, I rely on low FODMAP alternatives in recipes like this.

Shopping list

Add these ingredients to your shopping list to make one batch (or 4 servings) of these low FODMAP Thai peanut noodles:

• Brown rice spaghetti – 6 ounces
• Low FODMAP broth – ½ cup (I use prepared Fody Foods Low FODMAP Vegetable Soup Base)
• Creamy peanut butter – ¼ cup (I use Smucker’s Natural)
• Reduced-sodium soy sauce (or tamari sauce) – ¼ cup
• Limes – 2 tablespoons juice (about 1½ limes)
• Garlic-infused olive oil – 1 tablespoon
• Granulated sugar (optional) – 2 teaspoons (You may want to omit or reduce if the peanut butter used contains sugar)
• Sriracha (optional) – 2 teaspoons
• Lean ground turkey – 1 pound
• Carrot matchsticks – 1 ½ cups (I use packaged carrot matchsticks to save time)
• Red bell pepper – 1 medium
• Optional: Green onion tops – 2 tablespoons
• Optional: Unsalted peanuts – ¼ cup

Low FODMAP Notes

In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe’s.

Low FODMAP broth can be a great way to add low FODMAP flavor. Many store-bought options contain high FODMAP ingredients like garlic and onion. Read labels and avoid products containing these high FODMAP ingredients. My go-to is Fody’s Low FODMAP Veggie Broth but you can find other options here.

Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker’s Natural Peanut Butter.

Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.

To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Sriracha has been tested for FODMAPs by Monash University. Even though it contains small amounts of garlic, sriracha is low FODMAP in servings up to 1 teaspoon or 5 grams. This amount should be tolerated by most. However, avoid if you’re concerned or suspect a non-FODMAP intolerance to spicy foods (capsaicin).

Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Instructions

Step 1: Cook brown rice spaghetti according to package instructions. Drain and set aside. 

Step 2: While the spaghetti is cooking, whisk together the low FODMAP broth, peanut butter, soy sauce, lime juice, garlic-infused olive oil, and if using, sugar and sriracha.

Step 3: Heat a large skillet over medium-high heat. Add the turkey and cook, breaking into crumbles, until no longer pink, about 5-6 minutes.

Step 4: Add the carrots and red bell pepper and stir. Cook until the veggies start to soften, about 3-4 minutes.

Step 5: Stir in the peanut sauce and bring to a boil. Reduce heat to medium-low and simmer for 3-4 minutes or until the sauce starts to thicken.

Step 6: Add the cooked spaghetti and toss until the pasta is coated with sauce, and everything is mixed.

Serve warm topped with optional sliced green onion tops or cilantro and chopped peanuts.

Storage: Refrigerate in airtight containers up to 3-4 days.

Substitutions

Plant-based? Skip the turkey.

Peanut free? Sunflower seed butter works well in this recipe. Using FODMAP Friendly data for sunflower seeds (low FODMAP serving = 30 grams), the amount used in this recipe should still be low FODMAP.

Different protein? Try ground chicken instead.

Similar recipes

• Low FODMAP Roasted Red Pepper Pasta
• Low FODMAP Spicy Lemon Pasta with Shrimp
• Low FODMAP Spaghetti & Zoodles

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