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 these Low 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 this Gluten-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, the Low 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.

[[ recipeID=recipe-2m7m4gg2g, title=Low FODMAP Thai Peanut Noodles with Chicken ]]