Healthy Thai Peanut Sauce (2024)

It's easy to make Healthy Thai Peanut Sauce in just 5 minutes! Perfect for drizzling over veggie bowls, tossing with noodles or using as a dipping sauce for chicken satay or spring rolls.

In this recipe we're reducing the calories, fat and carbs. But don't worry, we're still keeping all the flavor in this vegan, soy free and gluten free recipe!

While Thai Peanut Sauce is one of the most delicious sauces on the planet, it's not normally paired with the word "healthy". Most peanut sauces contain loads of sugar and coconut milk or cream, resulting in a sauce that's high in fat and calories.

Luckily for you, I set out on a mission to make a healthy version of one of my favorite sauces, that still tastes just as delicious. The result of my mission is this Healthy Thai Peanut Sauce!

Compared to traditional Thai peanut sauce, this recipe contains 37% less calories, 42% less fat and 22% less carbs. While there is sugar in the peanut butter I used, there's no added sugar and you could definitely select a "no sugar added" peanut butter to use in this recipe.

Instead of sugar, I used a small amount of maple syrup to sweeten the sauce. Coconut aminos replace soy sauce in this recipe to also significantly lower the sodium content.

In addition to being both healthy and delicious, this sauce is also easy to make in 5 minutes, no blender needed! Simply shake up all of the ingredients in a mason jar and you're ready to dip, drizzle and pour this sauce on everything!

Ingredients you'll need

• Creamy peanut butter
• Coconut aminos - this alternative to soy sauce contains 73% less sodium than soy sauce and has a slight sweetness that goes great in this teriyaki sauce recipe. If you want to learn more aboutcoconut aminos, I wrote an entire post on this delicious and versatile healthy ingredient.
• Apple cider vinegar
• Maple syrup
• Chili garlic sauce - this can easily be found in the Asian section at any major grocery store.
• Lime juice - fresh squeezed is always preferred!

Step by step instructions

1. Add all of the ingredients to a mason jar, or similar container with a lid.
2. Secure the lid tightly, then shake the container until all of the ingredients are combined.

Tips and tricks

• The peanut sauce can be stored in the refrigerator for up to 10 days.
• This recipe makes 7 ounces of sauce, just under one cup. If you'd like to double the recipe, hover over the "servings" in the recipe card below and adjust it to 14 ounces. The ingredient amounts will automatically update for the new serving size. I generally double the recipe, because I will literally put it on just about anything!
• This recipe is naturally dairy free, gluten free and soy free.
• To spice up the sauce, add an extra teaspoon of chili garlic sauce or add 1 teaspoon of crushed red pepper flakes. You can also add a tablespoon of sriracha to kick it up a notch!

How to use the peanut sauce

This sauce is great for drizzling, dipping or tossing with veggies, noodles or chicken. Try it with any of these recipes.

• Drizzle it over this Thai Chicken Bowl (pictured above) or this Asian Tempeh Bowl. Add it to either of these vegan recipes for Sesame Ginger Mushroom Bowl or Sweet Potato Buddha Bowl. It's honestly delicious drizzled over any Asian style bowl. Feel free to create your own bowl with rice or quinoa, tempeh or tofu, veggies and a healthy drizzle of this peanut sauce on top!
• Cook these Thai Peanut Turkey Meatballs in the sauce, then add them to bowls with brown rice and veggies. You can also pour the sauce over chicken breasts or thighs in a slow cooker and let it cook for 6-8 hours on low, then shred the chicken and use it in lettuce wraps, to top bowls or toss with salads.
• Dip these Fresh Spring Rolls or this Grilled Chicken Satay in the sauce. You can also dip raw veggies in the sauce for an awesome, healthy snack!
• Toss it with ramen or rice noodles and vegetables in this easy 15 minute Thai Peanut Noodle recipe. You can also toss it with cabbage and shredded carrots to make a delicious slaw. To make the sauce into a salad dressing, add 1 tablespoon of water to thin out the sauce and toss it with your favorite Asian style salad.

More sauce recipes to try

Looking for more tasty sauces to top your favorite bowls? Don't miss these popular recipes!

• Sweet Sesame Sauce
• Creamy Vegan Chipotle Sauce
• Whole30 BBQ Sauce
• Lemon Tahini Dressing
• Chipotle Vinaigrette
• Zhoug Sauce

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