Gut-Friendly Thai Peanut Noodles: A Low FODMAP Takeout Alternative

Craving a takeout-style noodle dish that won’t leave you feeling bloated? These Low FODMAP Thai Peanut Noodles are packed with tender chicken, fresh veggies, and a creamy peanut sauce, all while being a digestion-friendly meal.

This dish has everything you love about Thai-inspired peanut noodles but without the high-FODMAP ingredients like garlic, onion, or wheat-based noodles. It’s quick, easy, and perfect for a weeknight dinner or meal prep!

If you love Thai-inspired dishes, you might also enjoy theseLow FODMAP Thai Shrimp Tacos for another flavorful meal.

Why This Thai Peanut Noodle Recipe Works for a Low FODMAP Diet

Navigating a Low FODMAP diet doesn’t mean giving up bold flavors. This dish keeps it flavorful while staying gut-friendly by using:

• Gluten-Free Spaghetti: A hearty base that soaks up the peanut sauce. Swap with brown rice spaghetti or rice noodles for variety.

• Chicken Breast: A lean, Low FODMAP protein that makes the meal more satisfying.

• Garlic-Infused Olive Oil: Adds depth without the digestive distress of garlic.

• Creamy Peanut Butter: Smooth and rich, this provides the base of the sauce while keeping it Low FODMAP.

• Tamari (Gluten-Free Soy Sauce): A FODMAP-friendly alternative to traditional soy sauce.

• Rice Vinegar & Brown Sugar: For a touch of acidity and sweetness that balances the dish. You may also use lime juice if you don't have rice vinegar. 

• Edamame, Carrots & Bell Peppers: Fresh, crunchy, and packed with fiber while staying within Low FODMAP portion guidelines.

Serving Suggestions & Variations

This dish is delicious on its own, but you can easily customize it to fit your preferences. Try these variations to mix things up:

• Make it vegetarian: Swap the chicken for tofu or add extra edamame.

• Add spice: Increase the Sriracha or drizzle with Low FODMAP chili oil.

• Boost the crunch: Sprinkle with extra chopped peanuts or toasted sesame seeds.

• Go lighter: Swap the pasta for zucchini noodles for a veggie-packed alternative.

• Pair these Thai Peanut Noodles with a light and refreshing side, like thisGluten-Free Green Papaya Salad, for a complete Thai-inspired meal.

• Add freshness: Serve with extra chopped cilantro and an extra squeeze of lime juice for a burst of citrus flavor.

Storage & Meal Prep Tips

These Thai peanut noodles are great for leftovers, making them perfect for meal prep. Here’s how to store and reheat them properly:

• Refrigerate: Store in an airtight container for up to three days.

• Reheat: Warm gently in a pan over medium heat with a splash of water to loosen the sauce.

• Make ahead: The peanut sauce can be prepared in advance and stored in the fridge for up to a week.

If you're meal prepping, theLow FODMAP Asian Glazed Salmon Bowl is another fantastic option for a quick and flavorful meal!

FAQs

Is creamy peanut butter Low FODMAP?

Yes! Peanut butter is Low FODMAP in servings of up to 2 tablespoons per meal, according to Monash University. Opt for natural or creamy peanut butter without added high-FODMAP ingredients like honey or high-fructose corn syrup.

Can I use a different protein?

Absolutely! Shrimp, tofu, or ground turkey would work well in place of chicken.

What noodles can you eat on a Low FODMAP diet?

Low FODMAP-friendly noodles include rice noodles, brown rice spaghetti, soba noodles (made from 100% buckwheat), and gluten-free pasta made from rice, corn, or quinoa. Be sure to check ingredient labels, as some gluten-free noodles contain high-FODMAP additives.

Are peanuts OK on a Low FODMAP diet?

Yes! Peanuts are naturally Low FODMAP in servings of up to 32 peanuts (or about two tablespoons of peanut butter). Stick to unsalted, dry-roasted, or natural peanut varieties without added high-FODMAP ingredients like garlic or onion powder.

Low FODMAP Thai Peanut Noodles with Chicken

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A quick and easy weeknight meal packed with Thai-inspired flavors, this dish is Low FODMAP, gluten-free, and full of fresh ingredients.

Servings: 5 Prep: 10 minsCook: 15 minsTotal: 25 mins

Ingredients

For the Peanut Sauce:

¼ cup natural creamy peanut butter

½ cup water

¼ cup tamari (gluten-free soy sauce)

2 tbsp rice vinegar

2 tbsp brown sugar

1 tbsp lime juice

1 tsp Sriracha hot sauce

For the Noodles & Chicken:

6 oz gluten-free spaghetti

1 lb boneless, skinless chicken breast, thinly sliced

2 tsp garlic-infused olive oil

1 cup shelled edamame

½ cup shredded carrots

1 red bell pepper, seeded and thinly sliced

2 green onions (green parts only), chopped

¼ cup chopped cilantro

¼ cup chopped peanuts

Instructions

1

Cook the noodles according to the package instructions. Drain, rinse with cool water, and set aside.

2

In a bowl, whisk together peanut butter, water, tamari, rice vinegar, brown sugar, lime juice, and Sriracha until smooth. Adjust consistency with more water if needed.

3

Heat garlic-infused olive oil in a large pan over medium heat. Add sliced chicken and cook for 5-7 minutes, stirring occasionally, until fully cooked. Remove from the pan and set aside.

4

In the same pan, add edamame, shredded carrots, and bell pepper. Cook for 3-4 minutes until slightly softened.

5

Add the cooked noodles, chicken, and peanut sauce to the pan. Toss to coat evenly and cook for 2 more minutes until heated through.

6

Sprinkle with chopped peanuts, green onions, cilantro, and a squeeze of lime juice. Serve immediately!

Nutrition Facts

Per serving

Calories
506

Fat
19.5g

Carbs
46.3g

Protein
39.8g

Fiber
7.0g

Sodium
954.2mg

Sugars
10.0g

Sat. Fat
3.2g