Low FODMAP

    Low FODMAP Stir Fry Sauce

    S
    Sarah Mitchell, RDN    •July 1, 2026

    Total Time

    7 min

    Servings

    4

    Prep

    5 min

    Cook

    2 min

    Share:
    Low FODMAP Stir Fry Sauce — low FODMAP dinner ready to serve
    Sarah Mitchell, RDN
    Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
    Published July 1, 2026

    A garlic-and-onion-free stir fry sauce that's savory, sweet, and gut-friendly. Ready in 5 minutes with pantry staples.

    Ingredients

    • 1/4 cup gluten-free tamari (or 2 tbsp regular soy sauce max)
    • 2 tbsp maple syrup
    • 1 tbsp rice vinegar
    • 1 tbsp garlic-infused olive oil
    • 1 tsp freshly grated ginger
    • 1 tsp sesame oil
    • 1 tbsp cornstarch
    • 1/4 cup water

    Instructions

    1. Whisk cornstarch into the water until fully dissolved. This prevents lumps.
    2. In a small bowl, combine tamari, maple syrup, rice vinegar, garlic-infused oil, ginger, and sesame oil.
    3. Stir in the cornstarch slurry.
    4. Pour into your hot pan during the last 2 minutes of stir-frying — it thickens instantly.
    5. Toss with cooked protein and vegetables until glossy.

    Why This Sauce Works

    Traditional stir-fry sauces rely on garlic, onion, and honey — all high FODMAP. This version uses garlic-infused oil (FODMAPs aren't oil-soluble) and maple syrup in place of honey.

    Serving & Portion Notes

    Storage

    Refrigerate in a sealed jar up to 5 days. Shake before using.

    FODMAP Notes

    Uses tamari and garlic-infused oil to keep FODMAPs low. Maple syrup replaces honey. Limit to 2 tbsp per serving.

    Storage Tips

    Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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