low fodmap stir fry sauce in a glass ramakin on a wood chopping board with a blue gray tea towel on the side

This oil-free and flavorful low fodmap stir fry sauce is a tasty and versatile sauce that can be used to make any low fodmap stir fry. If you have irritable bowel syndrome and are tired of eating bland food while on the low-fodmap diet and need a yummy low-fodmap stir fry recipe, you are in for a treat!

The low fodmap stir-fry sauce recipe uses gluten-free tamari as the base. The sweetness of coconut aminos and maple syrup enhances the sauce, which is balanced by the warmth of ginger and Chinese five spices. This sauce is sure to take your low fodmap stir-fry to the next level.

Depending on how much sauce you use this recipe makes 2-4 servings. I always like to make extra sauce just incase I make a bigger stir fry or need more sauce at the end for serving as its so yummy!. According to Cronometer, a serving of the low fodmap stir fry sauce, which is 1/3 of the recipe contains:

Calories: 73
Protein: 3g
Carbs: 15g
Fat: 0g

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Eating low fodmap vegetables in stir fries becomes enjoyable when you have a great tasting sauce to saute your vegetables and pour over your dish. Plus, it is a great way to get liver cleansing vegetables into your diet without excess calories found in so many stir fry sauce recipes.

Oils are calorie dense, and excess calories can clog the liver with fat when overconsumed. Most people unknowingly overconsume calories, which, over time, leads to weight gain and fat buildup in the liver in susceptible individuals.

Vegetables are low calorie and liver cleansing, yet sauces are often packed with oils and sugar that are high in calories; thus, making this healthy and homemade fodmap stir fry sauce recipe that is oil-free and naturally sweetened with maple syrup is a much healthier way to enjoy low fodmap stir-fried vegetables.

There is a link between a fatty liver and IBS that most people don’t know about. A healthy liver and gallbladder are crucial for optimal gut health and to prevent small intestinal bacterial overgrowth that most people with IBS suffer from.

Recently I tried making my first Chinese inspired stir fry and loved the unique flavors and the chinese five spice powder used to flavor the sauce, but it still needed something. There was another Chinese stir fry that I came across on Instagram that looked so good as well, but I didn’t have all the ingredients and it lacked some from the other recipe, so I combined ingredients from both recipes and added in maple syrup and coconut aminos for the perfect sweet twist!

This versatile, low fodmap stir fry sauce can be enjoyed with a protein of your choice, such as tofu or chicken, alongside sauteed low fodmap vegetables with rice or low fodmap noodles. I like to use tofu to make a low fodmap vegetarian stir fry with buckwheat soba noodles and sauteed cabbage, carrot and green pepper. It’s so yummy and easy!

The low-fodmap stir fry sauce is made with low fodmap ingredients in the appropriate portion size, but if you use high amounts of some of the ingredients, they do become high fodmap, so watch the amount you use in your stir fry.

I am not sensitive to high fodmap foods anymore as I have healed my main SIBO symptoms, so I love to use extra sauce to add more flavor to my stir fry, but if you are super sensitive to fodmaps be mindful of how much you use and you can always check with the Monash fodmap app to find the low fodmap serving size of all the ingredients.

Molasses and coconut aminos are the main ingredients that can become high fodmap when consumed in high amounts. For this reason, I did not use large amounts of these ingredients, so you should be fine. According to the Monash University Fodmap app, the ingredients are all low Fodmap in the following amounts per serving.

If you looking to add more spice and flavor to your low fodmap recipes, this stir fry sauce is for you and won’t disappoint! It is such an easy low fodmap dinner recipe that is so yummy.

Low Fodmap Stir Fry Sauce Ingredients:

4 tablespoons reduced-sodium gluten-free tamari
4 teaspoons coconut aminos
2 teaspoon sambal oelek (adjust to taste for spice preference)
4 teaspoons ginger paste or fresh ginger finely grated
4 teaspoons white rice vinegar
2 tablespoon maple syrup
2 teaspoon molasses
1 teaspoon Chinese five spice

How to make the low fodmap stir fry sauce:

In a mixing bowl, combine the reduced-sodium gluten-free tamari and coconut aminos. These two ingredients will provide the savory base for our sauce.
Add the sambal oelek to the bowl. This chili paste will bring a delightful kick to the sauce, but feel free to adjust the amount based on your spice tolerance.
Incorporate the ginger paste or freshly grated ginger into the mixture. Ginger adds a refreshing and aromatic note, enhancing the overall flavor profile of the sauce.
Pour in the rice vinegar. This ingredient provides a hint of acidity, balancing the sweetness of the maple syrup and molasses.
Add the maple syrup and molasses to the bowl. These sweeteners will add depth and complexity to the sauce, perfectly complementing the other flavors.
Sprinkle in the Chinese five spice. The Chinese five spice can be hard to find in your local grocery store, so after checking two local grocery stores, I ordered mine from Amazon.
Whisk all the ingredients together until well combined.

Pinterest image of a low fodmap stir fry sauce that is Chinese inspired and oil free in a glass ramakin on a wood table

Tips and Substitutions:

Taste the sauce and adjust any seasonings according to your preference. For example, you can add more tamari for saltiness, coconut aminos for sweetness, or sambal oelek for heat.
You can also add red pepper flakes for additional heat or use them instead of sambal oelek.
Drizzle the low fodmap stir fry sauce over any low fodmap vegetables and protein of your choice. I like to save half the sauce to drizzle over all the ingredients in my bowl when ready to eat!
I often add 2 tbsp of tahini and blend for a creamier stir fry sauce, but this is optional.
I love to serve this stir fry sauce over sauteed white cabbage, julienned carrots and green pepper with firm tofu cooked in a large frying pan over medium heat with buckwheat soba noodles.
If you want to prep for follow-up fodmap meals or want to have leftovers, be sure to double the recipe.
Store the low fodmap stir fry sauce in an airtight container or glass mason jar in the fridge where it will last at least a week.

There are so many different ways to enjoy the stir fry sauce. Here is a list of low fodmap vegetables that you can use to make a low fodmap vegan stir fry. While I prefer to eat vegetarian and often use tofu in stir fries for added protein, cooked chicken is another great option.

I also like buckwheat noodles served with vegetables and tofu, but you can also use thin rice noodles or basmati rice, which are low fodmap.

Making a low fodmap stir fry with this sauce is such a delicious and satisfying meal that’s gentle on the stomach! It’s a perfect weeknight meal that you can pre prep for by making the sauce on the weekend to make busy weekdays easier! I often prep the sauce during the day with my toddler when I find time so that the sauce is ready for dinner!

For more low FODMAP recipe ideas, check out this collection of 24 Low FODMAP Recipes for IBS.