A good low FODMAP stir fry sauce starts with simple ingredients and full control over what goes into it. Making your own at home means you can build a classic stir fry flavor without garlic or onion, and without relying on store-bought sauces. This quick sauce uses pantry staples and works with just about any protein or vegetables you have on hand.
If homemade sauces are up your alley, you're in the right place. From low FODMAP enchilada sauce to homemade buffalo sauce and even smash burger sauce, these recipes all follow the same idea: simple ingredients, big flavor, and no unnecessary extras. They're easy to stir together, easy to customize, and proof that gut-friendly cooking never has to feel limiting.
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Why You'll Love This Recipe
- Pantry staple ingredients you likely already have on hand
- Classic stir fry flavor without mystery ingredients
- Quick to prepare and ready in minutes
- Versatile for any protein or veggies
- Easy to customize sweet, savory, or spicy
What You'll Need
- Water - Loosens the sauce so it coats your stir fry evenly without being too salty.
- Gluten free tamari soy sauce - Brings that savory, umami-rich stir fry flavor while keeping things gluten free.
- Cornstarch - Thickens the sauce just enough so it clings to the meat and vegetables.
- Brown sugar - Adds a touch of sweetness to balance the salty and tangy flavors.
- Rice vinegar - Brightens everything up and keeps the sauce from tasting flat.
- Garlic infused olive oil - Delivers garlic flavor without the FODMAPs that come from fresh garlic.
- Fresh ginger - Adds warmth and depth with a little zip that makes the sauce feel fresh.
- Toasted sesame oil - Brings a nutty finish that gives the sauce that familiar stir fry aroma.
- Red pepper flakes - Optional heat for a little kick without overpowering the sauce.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Mix the sauce
Add all the ingredients but the ginger to a wide-mouth mason jar, secure the lid, and shake until everything is fully combined and smooth.
Step 2: Grate the ginger
Peel the fresh ginger with a spoon, then use a microplaner to finely grate it directly into the jar. Give the sauce another quick shake before using.
Tips and Tricks
Shake, shake, baby! The sauce will need to be shaken again right before using because the cornstarch can settle.
Looks thin? Don't panic, the sauce will thicken when it hits the hot pan. Add the sauce at the end of cooking for a glossy, glazed stir fry sauce.
Ingredient Swaps
- Sugar Options: Use pure maple syrup, not the imitation version, which can contain high fructose corn syrup.
- Vinegar Options: Swap out the rice vinegar for apple cider vinegar. Fresh lemon juice will also work!
Storing and Freezing
Store: Keep leftover stir fry sauce in an airtight container or mason jar in the refrigerator for up to 5 days. Shake or stir well before using, as the cornstarch can settle.
Freeze: Pour it into a freezer-safe container, then freeze for up to 3 months. Thaw overnight in the refrigerator, then give it a good shake before adding it to your stir fry.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
This recipe makes a double batch that is divided between two stir fry meals.
- Gluten free tamari soy sauce - safe at 2 tablespoons (42 grams) per meal.
- Cornstarch - safe at 5 tablespoons (100 grams) per meal.
- Brown sugar - safe at ¼ cup (40 grams) per meal.
- Rice vinegar - safe at 2 tablespoons (40 grams) per meal.
- Garlic infused olive oil - safe at 1 tablespoon (18 grams) per meal.
- Fresh ginger - safe at 1 teaspoon (5 grams) per meal.
- Toasted sesame oil - safe at 3 tablespoons (30 grams) per meal.
- Red pepper flakes - optional, depending on your heat tolerance.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Yes, it can be when it's made without garlic, onion, or other high FODMAP ingredients. Making it at home gives you full control while keeping the flavor you expect from a classic stir fry sauce.
Yes, this sauce is gluten free as long as gluten free tamari soy sauce is used. Regular soy sauce often contains wheat, so label checks are important.
Yes, this recipe skips both garlic and onion. Garlic infused olive oil adds familiar flavor without the FODMAPs found in fresh garlic.
This sauce works well when divided across a full stir fry. Gluten free soy sauce is considered low FODMAP at up to 2 tablespoons per serving.
Yes, it's a great make-ahead option. Store it in the refrigerator and shake or stir before using, since the cornstarch can settle.
Yes, it freezes well for longer storage. Thaw it in the refrigerator and shake before adding it to your stir fry.
Ways To Use Stir Fry Sauce
While my favorite way to use this homemade sauce is in Chicken Stir Fry, I love to find additional ways to use it up!
- Quick marinade - Toss it with chicken, shrimp, or tofu for 15-30 minutes before grilling, baking, or air frying.
- Noodle bowl sauce - Drizzle it over rice noodles or gluten free spaghetti with veggies and protein for a fast noodle bowl.
- Fried rice shortcut - Skip extra seasonings and use this as the flavor base for fried rice.
- Roasted veggie glaze - Brush it onto broccoli, green beans, carrots, or bell peppers during the last 10 minutes of roasting.
So many options, make a double batch!
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Recipe
Low FODMAP Stir Fry
Equipment
Ingredients
- ½ cup water
- ½ cup gluten free tamari soy sauce (Note 1)
- 1 tablespoon cornstarch
- 1 tablespoon brown sugar
- 1 tablespoon rice vinegar (Note 2)
- 1 tablespoon garlic infused olive oil
- 1 teaspoon toasted sesame oil
- ½ teaspoon red pepper flakes
- 2 teaspoons fresh ginger grated
Instructions
- In a wide-mouth mason jar, add water, gluten free soy sauce, cornstarch, brown sugar, rice vinegar, garlic oil, toasted sesame oil, and red pepper flakes. Add an air tight cover, and shake.
- Peel the ginger with a spoon, and use a microplane to grate the fresh ginger. Add to the sauce, and stir again.
- Shake before using.
- Store in the refrigerator for up to 5 days, or freeze for up to 3 months.
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