Low FODMAP Thai Peanut Noodles

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

This is one of my back-pocket recipes. The kind I 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're looking for a low-FODMAP Thai peanut noodle recipe that's simple, delicious, and reminiscent of takeout, these bowls are for you.

The sauce leans on the four flavors Thai cooking is built on: sweet, salty, spicy, and sour. It comes together with pantry staples, no garlic or onion needed. Toss it with brown rice spaghetti, browned turkey, and low FODMAP veggies (red bell pepper and carrots), and you've got a balanced, IBS-friendly meal in about 30 minutes.

I keep coming back to this one because:

• It's a 30-minute dinner. About 20 minutes hands-on, and most of the ingredients are things I already have in my low FODMAP kitchen.
• It's balanced. Lean protein (turkey), low FODMAP whole grains (brown rice spaghetti), and veggies (red bell pepper and carrots). The nutrition basics, without the FODMAPs.
• It's Thai-inspired. I love Thai food, but many traditional recipes call for garlic and shallots, which don't agree with me. So I rely on low FODMAP workarounds like garlic-infused olive oil. Not identical to fresh garlic, but it gets you most of the way there.

Ingredients

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 (120 grams)
• Optional: Green onion tops - 4 tablespoons
• Optional: Unsalted peanuts - 4 tablespoons

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or 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 low FODMAP in servings of 1 cup cooked (150 g). It's 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 often prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrate) levels.

Lime juice is low FODMAP in servings up to 1 cup or 250 grams.

Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.

Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.

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).

Red bell pepper was previously considered FODMAP-free, but Monash retested it and found FODMAPs present. The current low FODMAP serving is ⅓ cup (43 grams). Larger servings contain moderate to high amounts of excess fructose.

Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Be sure to avoid the white bulb, which is high in FODMAPs. Pro tip: use kitchen shears to quickly snip the tops into thin slices. Learn more → Low FODMAP Garlic and Onion Substitutes.

Peanuts are low FODMAP in servings of 32 nuts or 28 grams, according to Monash University.

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. Freezing is not recommended.

Substitutions

Rice noodles: Rice noodles are low FODMAP and work well here if that's what you have on hand. I originally developed this recipe in the early days of COVID, when I was cooking with whatever was already in my kitchen, and brown rice spaghetti happened to be there. I've stuck with it since because it's whole-grain and holds up better to tossing in the sauce. That said, pad thai-style rice noodles will get you a more traditional Thai texture. Cook them per the package and add them at the same point you'd add the spaghetti.

Green bell peppers: If you're extra sensitive to fructose (the limiting FODMAP in red bell pepper), green bell peppers work as a swap, though they're less sweet than red.

Plant-based? Skip the turkey. Crumbled extra-firm tofu is the closest texture swap. Press the moisture out first, then brown it in the skillet with a little extra cooking oil before adding the veggies.

Different protein? Try lean ground chicken or lean ground beef instead.

Similar recipes

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

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