• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Summer Yule Nutrition and Recipes logo

  • Recipes 👩‍🍳
  • Reviews ⭐
  • Air Fryer Eggs 🍳
  • Fat Flush Soup 🥣
  • Subscribe
  • About 🤓
menu icon
go to homepage
  • Recipes 👩‍🍳
  • Reviews ⭐
  • Air Fryer Eggs 🍳
  • Fat Flush Soup 🥣
  • Subscribe
  • About 🤓
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes 👩‍🍳
    • Reviews ⭐
    • Air Fryer Eggs 🍳
    • Fat Flush Soup 🥣
    • Subscribe
    • About 🤓
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Recipes » Keto Recipes

    Keto Peanut Sauce (Low Carb, Sugar Free Recipe)

    Updated: Nov 13, 2023 by: Summer Yule · This post contains affiliate links. · 6 Comments

    ❤️ Share it on social! ❤️

    ↓ JUMP TO RECIPE
    low carb keto peanut sauce

    Is peanut sauce keto friendly? This keto peanut sauce recipe is! Most Thai peanut sauce has carbs in the form of added sugar. Lucky for us, it’s easy to make peanut sauce low carb. You’ll love using this keto peanut sauce for spring rolls or keto chicken satay. Get tips on making gluten free peanut sauce, vegan peanut sauce, and more!

    sugar free peanut sauce

    Sugar free peanut sauce? Oh yes, my friends, let’s make it happen. This peanut sauce is perfect for diabetics or anyone else who is looking to cut carbs.

    There are actually two main types of peanut butter sauce sold in the US. One is a sweet peanut sauce, appropriate for using as an ice cream topping. The other type is a savory Thai peanut sauce, good for satay.

    Today’s recipe is for a low carb Thai peanut sauce. I have tons of ideas for using this keto satay sauce, including the colorful veggie bowls in the recipe card below.

    This recipe is so simple and so delicious. I think you’re going to wonder why you didn’t add low carb peanut sauce to your life sooner.

    I mean, sure, you can get jars of peanut sauce in most major grocery stores. This homemade version is so much tastier though. I hope you enjoy it as much as we do!

    Jump to:
    • 📋 Carbs in Peanut Sauce
    • ⭐ Keto Peanut Sauce Benefits
    • 🥣 Keto Peanut Sauce Ingredients
    • 🔪 How to Make Keto Peanut Sauce
    • 🥜 How to Use Peanut Sauce
    • 🌡️ Leftovers
    • 💭 Expert Tips from a Dietitian
    • FAQs
    • 👩🏻‍🍳 Other Sugar Free Recipes using Peanut Butter
    • 📖 Recipe
    • 🥗 Keto Peanut Sauce Serving Idea
    • 💬 Comments

    📋 Carbs in Peanut Sauce

    How many carbs does peanut sauce have? The peanut sauce carb count is 3.6 grams of net carbs per serving. This is for ¼ of the recipe below, a very generous portion.

    To compare, the Thai Kitchen Gluten Free Peanut Sauce has 7 grams net carbs per 2 tablespoons. You can fit a lot more peanut sauce into your low carb diet with this recipe. That’s a good thing in my book.

    ⭐ Keto Peanut Sauce Benefits

    Why make low carb peanut sauce? Here are a few benefits of peanut sauce for you:

    • Healthy fats: Creamy peanut sauce is packed with heart-healthy unsaturated fats.
    • Umami: Fish sauce elevates this recipe a bit by adding some umami goodness. (And you need a vegetarian or vegan option, check out the FAQs for tips.)
    • Spicy peanut sauce: You can make this peanut sauce spicy (or not spicy), depending on the amount of red pepper flakes you add. It’s up to you!
    • 5-minute peanut sauce: Did I mention how easy this peanut sauce is? You can whip it up in under 5 minutes!
    • No blender: Clean up is a snap with this recipe, since you don’t need to clean a blender or food processor. This peanut sauce comes together easily by whisking it in a bowl.
    • Energy booster: If you’re on a high calorie diet, peanut sauce is a super way to add some extra protein and fat to dishes.
    • Plant based: This plant-based recipe is packed with beneficial components such as antioxidants and flavonoids, similar to other plant foods. You’re getting an assortment of essential vitamins and minerals as well.
    • Inexpensive: Peanut butter is a cheap whole food that that is shelf-stable. It’s a great option for saving money on your grocery bill.
    • Delicious: Low carb peanut butter sauce is tasty on so many things. It’s perfect for picky eaters who like to dip things, and for anyone who loves the taste of peanut butter.
    keto peanut sauce

    🥣 Keto Peanut Sauce Ingredients

    Here’s what you need to make keto peanut sauce:

    • Keto-friendly peanut butter (creamy)
    • Extra virgin olive oil (or peanut oil)
    • Reduced-sodium soy sauce
    • Unseasoned rice vinegar
    • Minced garlic cloves
    • Fish sauce
    • Fresh grated ginger
    • Water (as needed, for thinning the sauce)
    • Red pepper flakes (for spicy heat, optional)
    sugar free peanut sauce ingredients

    Specific quantities of ingredients are in the recipe card at the bottom of the post!

    To make this a keto peanut sauce recipe, the ingredients should all be free of added sugar. You need to use a natural peanut butter. The only ingredients in it should be peanuts and (maybe) salt.

    Is Jif peanut butter keto? Regular Jif peanut butter contains added sugar from white sugar and molasses, which are not keto friendly foods. Jif natural peanut butter also contains added sugar.

    If you like Jif brand, they carry a keto peanut butter with no sugar added. The ingredients are peanuts, palm oil, and salt. Alternatively, Trader Joe’s has peanut butter containing peanuts and salt only.

    Aside from the peanut butter, you’ll also need to ensure the other ingredients, such as rice vinegar, contain no sugar. Unseasoned rice vinegar is keto friendly, and a good choice for this peanut sauce.

    If you don’t want to thin this peanut sauce with water, you could use coconut milk instead. Coconut milk will make your low carb peanut sauce extra creamy.

    The kitchen equipment you need for this recipe includes a whisk, a good knife (or garlic press), and a grater for the ginger. That’s it!

    🔪 How to Make Keto Peanut Sauce

    Finely mince the garlic (or use a garlic press). Grate the fresh ginger root.

    Whisk all of the peanut sauce ingredients together, except the water. Add the water a little at a time until the desired consistency is achieved.

    Some brands of peanut butter are thicker than others, and this can impact how much water you’ll use. See, I told you this was an easy recipe!

    low carb peanut sauce

    🥜 How to Use Peanut Sauce

    So, now that you have it, what do you do with peanut sauce? One idea is to make the healthy rainbow vegetable bowls recipes below.

    vegetables peanut sauce

    Here are some other ways to use peanut sauce:

    • Dip for chicken skewers
    • Lettuce wraps
    • Keto peanut dipping sauce for spring rolls
    • Drizzled on pancakes or savory crepes
    • Drizzled on air fryer frozen vegetables
    • As a salad dressing for Asian salad
    • On noodles or zoodles
    • Stir fry sauce

    🌡️ Leftovers

    Low carb peanut butter sauce can be kept in a covered container in the fridge for up to 3-4 days. A glass mason jar is perfect for storage. You can freeze peanut sauce in a pinch, but the texture may become a little grainy with thawing.

    💭 Expert Tips from a Dietitian

    This is a level 3 recipe (weight maintenance and active lifestyles). Peanuts are a legume, but they provide more fat by calories than protein. Because it is so high fat, peanut sauce is an excellent way to add some extra calories into meals.

    If you are looking to gain weight, peanut sauce is an energy-dense condiment that may help with your goals. Unlike salsa, tomato sauce, and mustard, peanut sauce packs a lot of calories into a small volume. It's often easy to eat a lot of calories in peanut sauce or peanut butter without becoming full.

    low carb peanut sauce

    If you want to include peanut sauce in a moderate calorie meal, try adding it to lean protein, fruits, and veggies. The chicken veggie peanut sauce bowls below are the perfect example of what this might look like. (Low carbers can skip or swap out the fruits and veggies that don’t align with that plan.)

    Serving lean protein and produce with peanut sauce adds low calorie volume plus protein and fiber to keep you full. The assortment of colorful vegetables are a delight to the eyes as well as the tastebuds.

    FAQs

    Is peanut sauce gluten free?

    Peanut sauce may or may not be gluten free depending on the ingredients used. Instead of the soy sauce in this recipe, use wheat-free tamari or coconut aminos. You also need to ensure that the fish sauce you use is gluten free.

    How to make peanut sauce vegan?

    For vegan peanut sauce, you need to omit or swap out the fish sauce. This vegan fish sauce may be a good plant-based substitute for regular fish sauce.

    Why can’t I eat peanut butter on the Paleo diet?

    Peanut butter is not Paleo-compatible because peanuts and other legumes aren’t permitted on Paleo. Legumes, such as peanuts and soy, aren’t Paleo friendly due to their high lectin and phytic acid content. (FWIW, I don’t agree with that rationale for cutting legumes in the diet for the general population.)

    What sauces can you have on keto?

    Aside from sugar free peanut sauce, there are many other keto sauces to try. Alfredo sauce, sugar-free teriyaki sauce, keto pesto sauce, hot sauce, and sugar-free BBQ sauce are a few examples.

    What is Chinese peanut sauce made out of?

    Here’s a Chinese peanut sauce (Sichuan) to check out. The ingredients are: soy sauce, peanuts, sugar, water, soybean oil, distilled vinegar, brown sugar, ginger, garlic, cayenne, and xanthan gum. Check the label of the Chinese peanut sauce you want to buy to learn the exact ingredients used.

    How many net carbs are in Thai peanut sauce?

    The net carbs in a serving of Thai peanut sauce depends on the brand you buy. Thai Kitchen peanut satay sauce contains 7 grams net carbs per 2-tablespoon serving. A Taste of Thai peanut sauce mix has 14 grams net carbs per serving.

    👩🏻‍🍳 Other Sugar Free Recipes using Peanut Butter

    Looking for more sugar free recipes with peanut butter? Check these out:

    • Sugar Free Banana Popsicles
    • Peanut Butter Avocado Smoothie for Weight Gain
    • High Calorie Muffins for Weight Gain
    • Air Fryer Peanut Butter Cookies (these are keto!)

    Please note that by “sugar free” I mean no added sugars. The recipes above may contain natural sugars from fruit and dairy.

    📖 Recipe

    Watch How to Make It!

    sugar free peanut sauce

    Keto Peanut Sauce (Low Carb, Sugar Free Recipe)

    Summer Yule
    Is peanut sauce keto friendly? This keto peanut sauce recipe is! Lucky for us, it’s easy to make peanut sauce low carb and sugar free.
    5 from 4 votes
    Rate Recipe Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Side Dish
    Cuisine American
    Servings 4
    Calories 196 kcal

    Equipment

    • Whisk
    • Knife
    • Grater

    Ingredients

    • ⅓ cup peanut butter (sugar free)
    • 2 tablespoons olive oil
    • 2 tablespoons reduced sodium soy sauce
    • 2 tablespoons rice vinegar (unseasoned)
    • 3 cloves garlic, finely chopped
    • 2 teaspoons fish sauce
    • 1 teaspoon grated ginger, fresh
    • crushed red pepper flakes (optional, for added heat)
    • 4-6 tablespoons water (as needed to thin sauce; can also use coconut milk)
    Prevent your screen from going dark
    Don't be a stranger! 😊If you love this recipe, please come back and leave a rating. This helps readers and I'd love to hear from you. Thank you ❤️

    Instructions

    • Finely mince the garlic (or use a garlic press). Grate the fresh ginger root. 
    • Whisk all of the peanut sauce ingredients together, except the water. Add the water a little at a time until the desired consistency is achieved. Enjoy!
    Save this Recipe Saved!

    Notes

    This is a level 3 recipe (weight maintenance and active lifestyles). Peanuts are a legume, but they provide more fat by calories than protein. Because it is so high fat, peanut sauce is an excellent way to add some extra calories into meals.
    If you are looking to gain weight, peanut sauce is an energy-dense condiment that may help with your goals. Unlike salsa, tomato sauce, and mustard, peanut sauce packs a lot of calories into a small volume. It's often easy to eat a lot of calories in peanut sauce or peanut butter without becoming full.
    If you want to include peanut sauce in a moderate calorie meal, try adding it to lean protein, fruits, and veggies. The chicken veggie peanut sauce bowls below are the perfect example of what this might look like. (Low carbers can skip or swap out the fruits and veggies that don’t align with that plan.)
    Serving lean protein and produce with peanut sauce adds low calorie volume plus protein and fiber to keep you full. The assortment of colorful vegetables are a delight to the eyes as well as the tastebuds.

    🥗 Keto Peanut Sauce Serving Idea

    • 1 recipe keto peanut sauce (above)
    • 24 ounces butternut squash spirals, frozen (680 grams; I used Green Giant brand)
    • 1 cup small tomatoes, chopped (I like Villagio Marzanos)
    • 1 medium red pepper, chopped small
    • 1 cup shredded carrots 
    • 1 cup mango, chopped (I used a champagne mango)
    • 1 cup pineapple, chopped
    • 12 ounces grilled or rotisserie chicken breast, chopped (340 grams)
    • 1 cup edamame, shelled
    • 1 jalapeno, seeded and chopped (optional for more heat)
    • 2 cups baby kale, massaged (don’t pack it down)
    • ¼ cup scallions, sliced
    • 1 cup shredded red cabbage
    • ¼ cup chopped peanuts
    • 2 tablespoons cilantro, chopped
     
    Heat the butternut squash spirals according to the package directions. (I used a microwave for fast preparation.) Divide the squash between four dinner plates.
    To make a rainbow plate, add ingredients on top of the bed of squash in the following order: tomatoes, red pepper, carrots, mango, pineapple, chicken, edamame, jalapeno, kale, scallions, and red cabbage.
    Drizzle that creamy peanut sauce all over your salads. Ooooooh yes.
    Garnish your salads with the chopped peanuts and cilantro.
    I like to give the salad a good stir before eating but some prefer to eat each rainbow layer separately. Either way, I hope you savor the flavors!
    peanut sauce veggies
     
     
    Nutrition information is for one serving of the peanut sauce only. The complete meal (chicken veggie bowls with peanut sauce) provides 567 calories per serving.

     

    nutrition info disclaimer

     

    All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

     

    The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don't sweat the numbers too much.

    Nutrition

    Calories: 196kcalCarbohydrates: 5.6gProtein: 6.8gFat: 17.4gSaturated Fat: 2.5gPotassium: 141.7mgFiber: 2gVitamin C: 0.8% DVCalcium: 1.3% DVIron: 3.4% DV
    Keywords keto peanut butter sauce, keto peanut sauce, keto peanut sauce recipe, keto thai peanut sauce, low carb peanut sauce, low carb peanut sauce recipe, peanut sauce keto, peanut sauce low carb, peanut sauce sugar free, sugar free peanut sauce
    FREE air fryer mini course!Go from air fryer beginner to pro!
    Burning your air fryer recipes?Here's how to fix it!

    This post is an update on a post sponsored by #Foodiechats in partnership with the Georgia Peanut Commission. Did you know- peanuts are the official state crop of Georgia, and about half of the peanuts produced in the United States are there. Amazing!

    Join our community! Subscribe for all of the latest and greatest recipes, and follow me on Facebook, Pinterest, Instagram, and YouTube! 

    Photo of Summer Yule, MS, RDN
    Summer Yule

    Hello! I'm Summer, a registered dietitian and home chef who loves to cook, eat, and create high quality content for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂

    summeryule.com/about/

    More Keto Recipes

    • air fryer bbq chicken recipe
      Air Fryer BBQ Chicken Breast Recipe (Air Fryer Barbecue Chicken)
    • frozen cod air fryer
      Frozen Cod in Air Fryer Recipe
    • air fryer lamb shoulder chops
      Air Fryer Lamb Shoulder Chops Recipe
    • bone in ribeye air fryer
      Air Fryer Bone In Ribeye Steak Recipe (with Calories)

    ❤️ Share it on social! ❤️

    Reader Interactions

    Comments

    1. Teresa Davis says

      March 05, 2023 at 4:27 pm

      5 stars
      Laura Scudder Peanut Butter has no added sugar. It’s our fave.

      Reply
      • Summer Yule says

        March 05, 2023 at 7:53 pm

        Great tip! I'm not sure I've seen that brand in my area, but I'll be sure to look out for it 🙂

        Reply
    2. Terrified Amateur says

      March 09, 2020 at 5:42 pm

      A treasure chest, Summer, of vibrant colors! Easy on the eyes, which also tells me exactly what delights await the taste buds.

      Topping it with an oh-so-peanut-y sauce is a beautiful touch. It plays well with the ingredients beneath - the creamy enrobing the tang, the green oil anticipating similar flavor profiles within. such as edamame and kale. Etc., etc.

      Oh, and no, I never heard of green peanut oil before. I use "regular" peanut oil almost exclusively with Thai and in other southeast Asian cuisines, but the green oil is news to me. Actually, with the ginger and the lick of flame (if you dare), your salad definitely proclaims Thai or Javan inspiration.

      By the way, congratulations on intriguing the Georgia peanut people. What's the term my friend uses? You're an influencer, Obviously, the Georgians know who will showcase their product perfectly.

      Reply
      • Summer Yule says

        March 11, 2020 at 1:39 pm

        You are so kind! I’m glad you liked this one. I consider myself extremely fortunate that I was able to get this partnership that aligns with the types of foods/recipes that I promote. Very lucky!

        I loved trying out the green peanut oil! I think taste-wise the difference between regular and green peanut oil is similar to the difference between toasted and not toasted sesame oil. The former having a far stronger flavor than the latter. I like them both for different purposes!

        Yes, I think there are some Thai influences in this one too.

        I might be more of a “micro influencer” but it’s all fun either way. I’d love to be paid to develop recipes for and eat delicious foods for the rest of my life. What a dream that would be, eh?

        Reply
        • Terrified Amateur says

          March 11, 2020 at 8:01 pm

          You've built it, Summer, and here they come.

          The Georgia people are just the first to emerge from the cornfield.

          How's that for a Field of Dreams?

          Reply
          • Summer Yule says

            March 13, 2020 at 9:04 am

            Indeed! Hopefully I'll learn to cultivate the green thumb needed for the field to continue to flourish 🙂

            Reply

    What do you think? I'd love to hear from you! 😊 Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    low carb keto peanut sauce

    I'M SO GLAD YOU'RE HERE!

    Before and After Weight Loss

    Hi! I’m Summer, a registered dietitian who loves making delicious and easy recipes! Every recipe on this site has been tested by me to help ensure your success in the kitchen. 🙂

    LEARN MORE

    MAKE THESE!

    • air fryer fried eggs
      Fried Eggs in Air Fryer (Time and Temp)
    • air fryer stew
      Air Fryer Beef Stew Recipe (Cooking Stew Meat)
    • smoothies to lose belly fat
      Flat Tummy Smoothie (10 Belly Fat Burning Smoothies)
    • how to use canned potatoes
      Potatoes From a Can (Canned Potato Recipe)

    Do you like free things?

    Get new recipe ideas, our 5-Day Air Fryer Quick Start Guide, and more totally FREE goodies!

      We won't send you spam. Unsubscribe at any time.

      RECENT POSTS

      • turkey salad recipe without mayo
        Turkey Salad Recipe Without Mayo (Turkey Salad No Mayo)
      • eat clean review
        Eat Clean To Go Meals Delivery Review (2023)
      • air fried chicken leg quarter calories
        Air Fried Chicken Leg Quarter (Calories + Keto Air Fryer Recipe) 
      • garlic bread air fryer not frozen
        Garlic Bread in Air Fryer (Not Frozen, Foil Package)

      Footer

      low carb keto peanut sauce

      ↑ back to top

      Food & Recipes

      • Recipe Finder
      • Air Fryer Recipes
      • Instant Pot
      • Crock-Pot
      • Under 30 Minutes

      Special Diets

      • Keto
      • Low-Carb
      • Vegan
      • Low-Calorie
      • High-Calorie

      More Info

      • About
      • Freebies
      • Subscribe
      • Contact
      • Buy Me a Coffee

      • Pinterest
      • Twitter
      • Facebook
      • Instagram
      • YouTube

      As an Amazon Associate I earn from qualifying purchases.

      © 2023 SUMMER YULE MEDIA LLC · TERMS & CONDITIONS · PRIVACY POLICY · IMAGE USE

      489 shares