Go Back
–+ servings
is peanut butter low FODMAP bowl of all-natural peanut butter with whole peanuts on oak wood table Monash-verified 50g serving for IBS management

Low FODMAP Thai Peanut Quinoa Bowl

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
A savory low FODMAP peanut butter recipe, Monash-verified at 50g of peanut butter per serving. This Thai-inspired quinoa bowl combines edamame, shredded cabbage, and carrots in a gut-safe peanut sauce. Safe for IBS and SIBO management.
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine Thai-Inspired
Servings 4 bowls
Calories 277 kcal

Equipment

  • Medium saucepan with lid
  • Kitchen scale (grams) Essential for accurate FODMAP portion control
  • whisk
  • 4 serving bowls

Ingredients
  

  • 1 cup white quinoa, rinsed Low FODMAP no serving limit at standard portions
  • 2 cups water
  • 50 g all-natural peanut butter Roasted peanuts + salt ONLY. No molasses, no honey, no HFCS. Monash-verified low FODMAP at 50g per serving
  • 90 g frozen edamame, thawed Monash-verified low FODMAP at 90g per serving do not exceed
  • 75 g shredded red cabbage Monash-verified low FODMAP at 75g per serving do not exceed
  • 2 cups finely grated carrots Low FODMAP safe
  • 2 tbsp pure maple syrup Low FODMAP at 2 tbsp no honey substitute
  • 2 tbsp rice vinegar Low FODMAP not malt vinegar
  • 3 tbsp fresh lime juice
  • 2 tbsp gluten-free tamari Not regular soy sauce
  • 1 tsp sesame oil
  • 1 tbsp garlic-infused olive oil FODMAPs stay in garlic bulb infused oil is SAFE

Instructions
 

  • Combine rinsed quinoa and water in a medium saucepan. Bring to a boil over medium-high heat, then reduce to a simmer. Cover and cook for 13–15 minutes until all water is absorbed. Remove from heat and let steam, covered, for 5 minutes. Fluff with a fork.
  • In a bowl, whisk together the 50g natural peanut butter, maple syrup, rice vinegar, lime juice, tamari, and sesame oil until fully smooth. If the sauce is too thick, add 1–2 tbsp of warm water and whisk again. Adjust lime juice to taste.
    is peanut butter low FODMAP whisking 50g natural peanut butter into low FODMAP Thai peanut sauce with tamari lime juice and maple syrup
  • Place frozen edamame in a colander and run warm water over them for 2 minutes until thawed. Pat dry. Do not exceed 90g per serving to stay within Monash FODMAP limits.
  • Divide the cooked quinoa evenly between 4 bowls. Top each with edamame (90g), shredded red cabbage (75g), and grated carrots. Drizzle garlic-infused olive oil over the vegetables.
  • Spoon the peanut sauce evenly over each bowl. Serve immediately. For meal prep, store sauce separately and dress just before serving to maintain texture.

Notes

Use only all-natural peanut butter (roasted peanuts + salt only, no molasses, no honey, no HFCS). Strictly respect 90g edamame and 75g red cabbage per serving to stay within Monash FODMAP thresholds. If fat-sensitive, reduce peanut butter to 1 tbsp and supplement with PB2 powder. Refrigerate up to 4 days in an airtight container. Freeze sauce separately up to 1 month.

Nutrition

Calories: 277kcalCarbohydrates: 26.2gProtein: 11.9gFat: 15.5gSaturated Fat: 2.8gSodium: 320mgFiber: 5gSugar: 6.2gVitamin A: 313IUVitamin C: 21mg
Keyword fodmap peanut sauce, fodmap safe, gut health, ibs dinner recipe, ibs friendly, is peanut butter low fodmap, low fodmap, low fodmap peanut butter recipe, low fodmap quinoa bowl, monash approved, sibo diet
Tried this recipe?Let us know how it was!