Low FODMAP Dipping Sauces

Curry ketchup is great with French fries!

A nice dipping sauce can make all the difference when you’re on a restricted diet. Unfortunately most commercially packaged dipping sauces contain high FODMAP ingredients. Luckily you can learn to make your own easily. Just watch portion sizes as some of these sauces contain ingredients that contain FODMAPs. Safe serving sizes tend to be close to one tablespoon, however you may find you tolerate more.

All three of these sauces are sweet to a degree. You can adjust the sweetness to your liking. Be sure to use low FODMAP ketchup such as FODY when making these recipes. (I’ve found that I tolerate organic ketchup sweetened with sugar as long as it does not contain onions or garlic, but everyone is different so proceed with caution if going that route. )

Use these dipping sauces for French fries, low FODMAP chicken tenders/nuggets, or whatever else sounds good to you.

---

Low FODMAP Curry Ketchup Dipping Sauce

This sauce is similar to a sauce I was served with waffle fries. It could be just as nice with chicken nuggets. It’s lightly sweet.

Makes ~3 tbsp (1.5 oz) or 1-2 servings

Ingredients

• 2 tbsp real mayonnaise
• 1 tbsp low FODMAP ketchup
• 1/4-1/2 tsp low FODMAP curry powder (to taste)
• 1/8 teaspoon garlic infused olive oil (optional)

Instructions

1. Combine all ingredients in a small bowl or ramekin. Mix well.

---

Low FODMAP Bulldog Dipping Sauce

Also known as tonkatsu sauce, this brown sauce usually accompanies breaded cutlets. This version is a bit tangy. You can adjust the sweetness to your liking by adding more sugar, mixing well and letting stand for five minutes. Give it another stir before using.

Makes ~6 tbsp (3 oz) or 6 servings

Ingredients

• 2 tbsp Worcestershire sauce
• 1 tbsp cane sugar
• 2-1/2 tbsp low FODMAP ketchup
• 1 tbsp oyster sauce

Instructions

1. In a jar or small bowl, combine Worcestershire sauce and sugar. Whisk well until the sugar is completely dissolved.
2. Add the ketchup and oyster sauce and whisk until combined. Taste the sauce and adjust the seasoning. Some ketchup is sweeter than others, so feel free to adjust the amount of sugar to taste.

---

Low FODMAP BBQ Dipping Sauce

This sauce requires cooking so you’ll need to make at least this much. This is the sweetest of the three sauces. If you don’t like very sweet sauce, reduce the amount of sugar by at least 1 tbsp. You can add up to 2 more tbsp of brown sugar for the sweetest sauce.

I tolerate this sauce very well so I’ve been able to make BBQ pulled chicken by adding 2 tbsp of this sauce to a portion of poached shredded chicken. Your mileage may vary.

Makes ~8 tbsp (4 oz) or 8 servings

Ingredients

• 4 tbsp brown sugar, packed
• 6 tbsp low FODMAP ketchup
• 2 tbsp apple cider vinegar
• 1 tsp Worcestershire sauce
• 1 tsp garlic-infused olive oil (optional)
• 1 tsp mustard powder
• 1/2 tsp smoked paprika
• 1/2 tsp garlic scape powder (optional)
• 1/4 teaspoon black pepper
• 1/4 tsp sea salt

Instructions

1. Combine all the ingredients in a small sauce pan over medium heat.
2. Bring to a boil. Reduce to a simmer and cook for 15 minutes, stirring occasionally.

Low FODMAP Chicken Shogayaki (生姜焼き)

Shogayaki is rumored to have originated in Ginza, a neighborhood in Tokyo, some time in the 1940s. It was a dish meant to be prepared quickly and in large quantities. Typically made with various cuts of pork, it’s the second most popular dish in Japan. (Tonkatsu is #1). Shoga (生姜) means ginger and yaki (焼き) means grill or fry – an accurate description of this gingery, often-sweet dish flavored with mirin and soy sauce. Traditionally it was made with lots of onions, but they are not a requisite part of the dish these days.

Today there are countless variations of this dish, including some made with other meats. Regardless of what the specific ingredients are, shogayaki is always quick and easy to make. For my version I chose to use chicken thighs since I almost always have some on hand. Chicken breast would work equally well if that is your preference. You can leave out the sugar if you prefer a more savory dish. Shogayaki is almost always accompanied by undressed shredded cabbage, which helps cleanse the palette between bites of meat. Serve with hot Japanese rice.

---

Low FODMAP Chicken Shogayaki (生姜焼き)

Makes 4 servings.

Ingredients

• 1 lb boneless skinless chicken thighs, thinly sliced
• 1 tbsp avocado oil or other neutral oil
• 2 tsp ginger, finely grated
• 2 tbsp mirin
• 3 tbsp Japanese soy sauce
• 1-2 tsp cane sugar
• 2 cups finely shredded cabbage for serving
• hot Japanese rice for serving

Instructions

1. Combine grated ginger, mirin, soy sauce and sugar in a small bowl to create the sauce. Set aside.
2. Heat a cast iron skillet over high heat. Add the oil. When it is hot, add the chicken and cook until it is no longer pink. Add the sauce and continue to cook until sauce is thickened, 4-5 minutes.
3. Remove from heat, divide into four portions and serve alongside hot white rice and shredded cabbage.

Low FODMAP Omurice

Omurice (o-muraisu) is a type of yōshoku or Western-style Japanese food. It’s basically a fried rice-filled omelet flavored with ketchup. It’s popular with kids and adults alike. It’s eaten for all meals of the day. It does have a distinct ketchup flavor so if you are not a fan of ketchup, use half the ketchup and all of the oyster sauce. If you really love ketchup or want the most authentic version, leave out the oyster sauce.

“Football shaped” Omurice with low FODMAP ketchup.

Please keep in mind that if you are using regular American ketchup, you may use up to 2 teaspoons safely so do not add more ketchup after cooking. If using low FODMAP ketchup you can add a decorative drizzle of ketchup to the cooked omelet for garnish and flavor. Low FODMAP ketchup can be made at home (just search for recipes) or it can be purchased from vendors who specialize in low FODMAP products such as FODY.

When selecting frozen vegetables for the rice filling, be sure to pick veggies that are low FODMAP blends. Avoid peas and snow peas, which are often found in vegetable medleys. If making more than 1 serving of omurice, you can make the rice filling at the same time, but make the omelets separately. You can speed up the cooking process by using pre-cooked chicken for the fried rice.

---

Low FODMAP Omurice

Makes 1 serving

Ingredients

• 3/4 cup cooked leftover white rice
• 2 tsp either conventional or low FODMAP ketchup
• 1/2 tsp soy sauce or gluten free tamari
• 1 tsp oyster sauce (optional)
• 1/8 tsp black pepper
• sea salt
• 1/2 bunch of scallions(green parts only), chopped
• 1/4 cup frozen mixed low FODMAP veggies (carrot, green beans, corn ok – no peas!)
• 1/2 Boneless skinless chicken thigh, chopped into 1/2” chunks (or 2 oz of cooked chicken meat)
• 1 egg
• 1 tbsp milk or water
• 3 tbsp shredded cheddar cheese
• 1 tbsp avocado or other neutral oil

Rice Filling Instructions

1. Heat a large frying pan over medium heat and add oil. When it shimmers add the chicken, season with a little sea salt (to taste) and cook until no longer pink.
2. Add the frozen vegetables, black pepper and scallions. Add the rice, breaking up any clumps. Add the ketchup, soy sauce and oyster sauce. Stir until well mixed.
3. Remove from heat, cover and set aside.

Omelette Instructions

1. Heat an omelette pan or small frying pan over medium high heat. While the pan is heating up, whisk together the egg and milk.
2. Add the oil to the pan. When it shimmers, pour in the egg mixture and tilt the pan to coat the entire surface with egg. Cook until the bottom has set but the top is still soft. Lower the heat to medium low.
3. Sprinkle the shredded across the omelette. Add the rice filling in an even line across the omelette. Use a spatula to fold both sides of the omelette over the middle to cover the fried rice. Carefully move the omurice to the edge of the pan. Holding a plate in one hand and the pan in the other, flip the pan to transfer the omurice, seam side down, onto the plate.
4. If desired, cover the hot omelette with a paper towel and use your hands to form a kind of football shape. Remove paper towel. Serve immediately.

Low FODMAP Seattle-Style Teriyaki Chicken

Seattle is blessed with its own signature style of teriyaki. You can find teriyaki restaurants in great abundance throughout the region. This style of teriyaki differs from true Japanese teriyaki in that it is made without apples, which are high in FODMAPs. That makes it easier to adapt to a low FODMAP diet.

Pair with fresh hot rice and salad for a complete meal. Teriyaki places usually serve salads with either a tangy poppyseed dressing or a mayo-sesame Japanese-style dressing (my favorite). Find recipes for both in my Asian salad dressing recipes.

Please keep an eye on your shoyu (soy sauce) intake. There are 3 teaspoons of soy sauce per thigh. Monash says that up to 2 tablespoons of soy sauce is tolerated by most.

---

Low FODMAP Seattle-Style Teriyaki Chicken

Makes 4 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1/3 cup shoyu (Japanese soy sauce)
• 3 tbsp cane sugar
• 2 tbsp mirin
• 1 tbsp garlic-infused olive oil
• 1 (1”) piece ginger, peeled and thinly sliced
• hot cooked jasmine rice or Japanese short grain rice for serving
• up to 2 cups chopped romaine lettuce

Instructions: Teriyaki Sauce

1. Bring soy sauce, sugar and mirin to a boil in a small sauce pan over medium high heat, stirring to dissolve the sugar. Remove from heat and allow to cool completely.

Instructions: Marinade

1. Prepare the marinade by combining 1/4 cup of above teriyaki sauce along with the garlic-infused olive oil and ginger in a blender and process until smooth, about 20 seconds. Reserve the remaining teriyaki sauce for serving.
2. Add chicken and marinade to a covered dish and marinate 1-24hrs.

Instructions: Broil the Chicken

1. Prepare oven for broiling by positioning the rack so the meat will be 4-6” from the heating element. (It can be further away – up to 8 inches – but you must increase the cooking time.) Broil ~10 minutes on one side only, so that a nice char develops and the chicken is at least 165F throughout.
2. Remove the chicken to a cutting board. Cut into 1″ strips.
3. Serve on a plate with hot white rice and a salad. Pour reserved teriyaki sauce over the chicken OR serve it on the side.

Low FODMAP Asian Salad Dressings

A friend rhetorically asked why restaurant salads taste so much better than homemade. I had to stop and think about it. There are a few reasons but the biggest difference to me is the dressing. Most restaurants make their own dressings from fresh, flavorful ingredients, unlike bottled dressings, which are loaded with preservatives and food stabilizers. Since I switched to making my own years ago, I have never gone back to bottled.

Today I have 3 Asian salad dressings for you. Make them up fresh and use them right away for best flavor. If you haven’t seen my post about ingredients for cooking Asian cuisines, you may wish to check it out first. For more information and ideas for making salads, please check out Low FODMAP Salad Building 101.

---

Bento Box Sesame Dressing

This is the thin, pale dressing most often seen drizzled over iceberg lettuce in a bento box. Personally I prefer it tossed with shredded romaine lettuce and julienned carrots.

Makes ~4 side salad servings

• 1/4 cup mayonnaise
• 2 tbsp mirin
• 1/2 tsp sesame oil
• 1 tsp soy sauce

Combine all ingredients and stir well.

---

Teriyaki Joint Poppyseed Dressing 

This is an Asian-style poppyseed dressing. It’s simple, sweet and tangy. Add just a few poppy seeds or go heavy. Up to 2 tablespoons of poppy seeds are typically tolerated by those on the low FODMAP diet. I love this dressing over shredded cabbage.

Makes ~4 side salad servings

• 1 tbsp sugar
• 1 tbsp rice wine vinegar
• 4 tbsp mayonnaise
• poppy seeds to taste

Combine all ingredients and stir well. Allow to chill in the refrigerator for 20-30 min to allow the sugar to dissolve completely. Stir or shake before serving.

---

Vietnamese Nuoc Cham 

Nuoc cham is the dressing usually served at the side of a Vietnamese vermicelli bowl. You can soak rice vermicelli noodles according to the instructions on the packaging and serve them with all the trappings of a regular vermicelli bowl or you can use it on plain lettuce. I’ve even poured a little over chilled quinoa for a lovely Vietnamese grain salad.

Makes ~4 dinner salad servings

• 2 tbsp fish sauce
• 2 tbsp rice vinegar
• 4 tsp cane sugar
• 4 tbsp water
• 1 tsp garlic-infused olive oil
• 2 tbsp lime juice

Combine all ingredients and stir well.

Low FODMAP Japanese Curry Hash Browns

This recipe is meant to mimic the flavor of Japanese curry potato croquettes without the mess and hassle of deep frying. It starts with frozen hash browns for ease. Carrots are quickly and easily shredded with a shredding peeler. You may wish to omit the sugar, but it really makes it taste authentic. (As a Japanese friend of mine says, Japanese cooks put sugar in everything. ) It should be lightly sweet.

---

Makes 2 servings.

Ingredients

• 2 cups frozen hash browns
• 1 carrot, peeled and shredded
• 2 tsp low FODMAP curry powder
• 2 tsp garlic-infused olive oil
• 1/4-1/2 tsp cane sugar (optional but recommend)
• 2 tbsp avocado oil or other neutral oil

Instructions

1. Heat a cast iron skillet over medium-high heat. Combine the frozen hash browns, shredded carrot, garlic-infused olive oil, sugar and curry powder in a mixing bowl. Toss until well mixed.
2. Add the avocado oil to the skillet. When it starts to shimmer add the potato mixture and pack down tightly into a patty. Cover and cook just until the perimeters start to get lightly crispy, about 5 minutes.
3. Use a spatula to press the top down then flip. Cook, uncovered, until the bottom is golden and crispy, another 3 to 5 minutes.

Low FODMAP GF Japanese Curry Rice

Japanese curry rice or karē raisu is a yōshoku (western food) dish that arrived via the British during the Meiji Era. It became popular in the early 20th century after the Japanese Navy and Army included “Navy Curry” on its menus. Curry rice is most often meat, onions, carrots and potatoes in a mild curry gravy, but lots of variations exist.

Today curry rice is ubiquitous in Japan. Home cooks and restaurants alike overwhelming use pre-made curry roux cubes, which are made with wheat flour, fat and curry powder. The few who don’t use roux cubes use S&B Oriental Curry Powder to make their own curry roux. Because of the identical beginnings of the dish, Japanese cooks tend to add 1-2 other ‘secret’ ingredients to their curries to personalize them. Ketchup, paprika, garam masala, sugar and even cocoa powder make their way into curry rice recipes.

For my version I used my own low FODMAP curry blend since S&B Oriental Curry Powder contains garlic. I am also sensitive to capsaicin (found in paprika, cayenne and chili powder) so I can leave those things out when I make my own. Typically this curry isn’t very spicy, but feel free to customize yours. Normally yellow onions figure prominently in curry rice, but they’re a no-no for low FODMAP. Instead I opted to include cabbage, which is an occasional ingredient in curry rice, to provide some texture.

If you are using garam masala, be sure it is low FODMAP. Ginger paste is simply pulverized fresh ginger. You can use a food processor to make it or you can finely chop it then use mortar and pestle to mash it with a pinch of salt.

---

Makes 2 servings.

Ingredients

• 1/2 lb chicken thighs, cubed
• 1 Yukon gold potato, 1/2” dice
• 1 med carrot, angle sliced
• 1/4 cup chopped scallions, green parts only
• 3 leaves of cabbage, chopped (optional)
• ½ tsp grated ginger/ginger paste
• 1 cup low FODMAP chicken broth
• 3 tbsp sweet rice flour
• 1 tbsp avocado oil
• 1 tbsp unsalted butter
• 1 tbsp low FODMAP curry powder
• 1 tsp low FODMAP garam masala (optional)
• ½ tsp paprika (optional)
• freshly cooked jasmine rice

Instructions

1. Heat a cast iron skillet over medium high heat. Add butter and oil. Add the chicken pieces and sauté for a few seconds. Add the ginger and stir well.

2. Add the potatoes, cabbage and carrots to the pan. Sprinkle with curry powder, garam masala and paprika. Mix well. Sauté for 3-4 min.

3. Add the scallions. Sprinkle the rice flour over the mixture and mix until everything is evenly coated. Allow to cook for about 3 minutes, then add the broth slowly. Stir well.

4. Continue cooking until the gravy thickens – about 3-4 minutes, stirring occasionally – until the vegetables are tender. Add a bit more water if needed. Serve with steamed Japanese rice or Jasmine rice.

Low FODMAP GF Hawaiian Loco Moco

The year is 1949. A group of teenagers enters the Lincoln Grill in the Hawaiian town of Hilo and asks for an inexpensive meal. Thus is born the Loco Moco – a hamburger patty on a bed of rice, smothered in gravy. Within a few years, the dish was popular all over Hawaii and spawned many variations, including a version with a fried egg on top.

These days Loco Moco is found throughout Hawaii and is also enjoyed in Japan and the US mainland. Most commonly it’s made with Japanese short grain rice, but I prefer to use jasmine rice. Despite originally being conceived as a lunch dish, Loco Moco is popular at any time of day.

---

Makes 1 serving.

Ingredients

• 1 frozen hamburger patty
• 1 egg
• 1 tablespoon unsalted butter
• 1 tablespoon sweet rice flour
• 1 tbsp oil
• 1 cup water
• 1 low FODMAP beef broth stick
• 3 tsp shoyu (Japanese soy sauce)
• 1/2 tsp Worcestershire sauce
• 1 tsp low FODMAP ketchup
• black pepper and sea salt
• 1 scallion, green parts only, sliced
• 1 cup cooked rice

Instructions

1. Patty: Cook hamburger patty according to directions on box. Season lightly with salt and pepper.
2. Gravy: In a small pot, melt the butter over medium-high heat. Add the sweet rice flour and whisk until a paste forms. Continue whisking until the roux turns light beige, about 3 minutes.
3. Combine broth stick and water in a measuring cup and stir. Add shoyu, Worcestershire sauce and ketchup and mix well. In a slow and steady stream, whisk the broth mixture into the roux. Add a few grinds of black pepper. Continue to whisk until gravy has thickened and begins to bubble. If it becomes too thick, add a little water.
4. Sunny Side Up Egg: Heat a small skillet on medium-low. Add oil and gently crack an egg into the pan. Cook for 3 minutes or until the whites are mostly set, with some still-runny whites near the yolks. Place a lid over the pan for a few seconds to set the whites if necessary. Be careful not to keep the lid on for too long or the yolk will cook, too.
5. Assembly: Mound the rice on a plate or in a bowl. Place the cooked burger on the rice. Smother with the gravy. Lay the fried egg on top and garnish with some scallions.

Ingredients for Cooking East and SE Asian Cuisines

Every cuisine has its own way of flavoring and seasoning food. Herbs, spices, sauces, pickles, vinegars and more are all used to create the signature taste of the foods we love. One of the more daunting parts of learning to cook other cuisines is acquiring any special ingredients that are required and learning to use them. However after making an initial investment in these seasonings you will be able to a variety of dishes quickly and easily. These are the special ingredients I use most often in my Asian recipes.

Regular Soy Sauce (aka Light Soy Sauce)
Soy sauce is probably the Asian ingredient most familiar to Westerners. Even if you don’t like Asian food, chances are pretty good that you still consume soy sauce as it turns up in many Western recipes. Soy sauce is produced by brewing together soybeans, wheat, and salt. The resulting liquid is left to ferment. Gluten free soy sauce is easy to find as well.

Generally it is recommended to cook with soy sauce made by the cuisine you are cooking. However because it isn’t easy to find Thai or Vietnamese soy sauce, I opt to use Chinese soy sauce (Lee Kum Kee brand) for those recipes. Japanese soy sauce (Kikkoman) should be used in Japanese food since the flavor is very different from Chinese soy sauce and it isn’t hard to find.

Soy sauce is not low FODMAP so take care to keep your intake low. According to the Monash app, up to 2 tablespoons per meal is tolerated by most people.

Dark Soy Sauce
Dark soy sauce (not to be confused with Thai black soy sauce) is thicker, darker and less salty-tasting than regular soy sauce. It’s used for both flavor and color in sauces and fried rice. Despite tasting less salty, it contains more salt and sugar than regular soy sauce.

Tamari
Even though tamari looks and tastes similar to soy sauce, it is actually a liquid byproduct of making miso paste. Tamari is thicker, less salty and sweeter than soy sauce. There are many brands of tamari that are gluten free, but not all are so check those labels.

Oyster Sauce
This savory sauce is made from oysters boiled with seasonings such as soy sauce and garlic. It has a strong umami flavor that tastes a bit of like the ocean.

Oyster sauce is not low FODMAP so take care to keep your intake low. According to the Monash app, up to 1 tablespoon per meal is tolerated by most people.

Rice Vinegar
Rice vinegar is a type of mild white vinegar made from rice of course. It comes in black and red varieties as well, but we will only be using plain white rice vinegar. It’s mild flavor has made it popular with Western cooks.

Sesame Oil
We are talking about toasted sesame oil, which is valued for its strong pungent flavor. Use it in small amounts so as not to overpower a dish. Although sesame oil has a high smoking point, you’ll notice that in most recipes, it is almost never added directly to a hot wok. Instead, it’s typically added during the last stage of cooking or used in marinades. sauces, and dips.

Mirin
Mirin is a type of rice wine that is similar to sake but is sweeter,  almost syrupy in consistency and used in Japanese cooking. It’s partially responsible for the sweetness in teriyaki. Store it in the refrigerator.

Fish Sauce
Fish sauce is primarily used in Vietnamese, Thai and Malaysian cooking. It also makes appearances in some Chinese dishes. It is prized for it’s salty, balances umami flavor. Thai fish sauce is of higher quality and is less salty than the more commonly found Vietnamese fish sauce, but either are acceptable.

Fish sauce is not low FODMAP so take care to keep your intake low. According to the Monash app, up to 1 tablespoon per meal is tolerated by most people.

Hoisin
This thick, dark brown, sweet bean sauce is made from wheat flour, sugar, salt and fermented yellow soybeans. It is seasoned with Chinese 5-spice powder. Hoisin makes an appearance on the table at pho restaurants as one of the condiments. It’s also the sauce that typically accompanies Mu Shu Pancakes.

Hoisin is not low FODMAP so take care to keep your intake low. Monash University has not explicitly tested hoisin sauce for FODMAPs however it contains garlic and soy. My personal experience is that it should be kept to 1 teaspoon or less.

Chinese 5-Spice Powder
5-spice powder is a dry spice mix that usually includes star anise, cloves, Chinese cinnamon, Sichuan pepper and fennel seeds. The five flavors of the spices (sweet, bitter, sour, salty, and savory) refer to the five traditional Chinese elements. In addition to Chinese cooking, 5-spice can be found in Hawaiian and Vietnamese cuisines. It has been used in traditional Chinese medicine as a digestive aid. Most 5-spice powders are naturally low FODMAP so they make a great rub for roasting chicken. Just make sure to check for any other ingredients which may not be low FODMAP friendly.

According to Wikipedia, “Five spice may be used with fatty meats such as pork, duck or goose. It is used as a spice rub for chicken, duck, pork and seafood, in red cooking recipes, or added to the breading for fried foods. Five spice is used in recipes for Cantonese roasted duck, as well as beef stew. It is used as a marinade for Vietnamese broiled chicken.”