FODMAP Nasi and peanut sauce
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Nasi Goreng with Peanut Sauce (low FODMAP)

I always love a good rice dish! And nasi is no exception to that! When I started my FODMAP journey, I found out that eating some of my favorite dishes was going to be a lot more difficult! So I decided to could make my own low FODMAP varieties, and share them with you! Today I share a recipe for a low FODMAP Nasi Goreng with homemade Peanut Sauce.

Hopefully, you’ll enjoy it just as much as I do!

FODMAP Nasi with peanut sauce

The Healthy Way to Eat Nasi

In this recipe, I used more vegetables than people usually use in Nasi. For my own meal, I even swapped half the rice for cauliflower rice. This way you add more veggies, and less starches. The cauliflower rice is only a good idea for those of you that are not intolerant to the polyols though! Consuming tons of veggies each day is important to get enough fiber and nutrients. The regular white rice is swapped for brown rice, which also adds more nutrients and fiber to the dish!

For the seasoning, I used my FODMAP nasi mix. You can find the recipe for that in my article ‘7 Best low FODMAP and Gluten-Free Spice Mixes’. Usually, I make a big batch of the spice mix, so I can enjoy it for a long time when I’m making nasi! This mix only consists of herbs and spices and has no added salt, sugar or additives.

Personally, I think that peanut sauce is a MUST when you’re eating nasi. Only the store-bought sauces are usually very unhealthy, packed with sugar and additives and also contain FODMAP’s. But peanut sauce is simple (and much healthier) to make at home!

The most basic prawn crackers I found in the supermarket were also low FODMAP, adding those was a no brainer of course! This way you can create a complete nasi meal and indulge!

Have you made the nasi? What did you think? Let me know!

FODMAP Nasi and peanut sauce

low FODMAP Nasi Goreng with Peanut Sauce

Recipe by Positive Gut -

Who would have thought you can eat nasi with peanut sauce on the low FODMAP diet? It's delicious and easy to make. Make an extra big batch, so you can enjoy it for multiple days, or freeze it for a busy day when you don't have time to cook!
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Servings 4 people



  • 300 g brown rice you can swap half of this for cauliflower rice if you're not intolerant to polyols
  • 200 g leek only the green parts are low FODMAP up to 54 grams pp
  • 2 red bell peppers
  • 250 g bean sprouts
  • 1 cucumber
  • 8 eggs
  • 4-5 tbsp nasi spice mix from my article '7 best FODMAP and gluten free spice mixes'
  • prawn crackers
  • 2 tbsp garlic infused olive oil

Peanut Sauce and Spice Mix

  • 4 tbsp peanut butter preferably of 100% peanuts without added salt
  • 1-2 tbsp ketjap manis choose a gluten free one
  • 1 tbsp cane sugar
  • 2-3 tbsp peanut sauce spice mix
  • 250 ml water

Peanut Sauce Mix

  • 4 tbsp cane sugar
  • 1 tbsp ground cumin
  • 0,5 tbsp ground pepper
  • 1 tbsp paprika powder
  • 1 tbsp gingerpowder
  • 1 tbsp ground corianderseeds


  • Put the rice in a cooking pan and add 450 ml of water. Bring to a boil and cook according to the directions on the package. Rice takes up 1,5 times its weight in water. This way you won't have to drain the rice after cooking. Check-in with the rice while it's cooking to see if you have to add more water. In the meantime you can continue:
  • Cut the bell peppers in small cubes and the leek into small strips. In a large skillet, heat up the garlic olive oil and add the leek and bell peppers. Stir fry this for 1-2 minutes and add the bean sprouts and nasi spice mix. Mix thoroughly. Leave this on low heat, until the rice is done. Rinse the cucumber and cut it into slices, set aside to eat later with the nasi and continue with the eggs.
  • Heat a skillet with some olive oil, crack open the eggs and bake them on medium heat. Sunnyside up, or however you like them! While the eggs are baking, you can continue to the peanut sauce.
  • In a small saucepan combine the peanut butter, ketjap, sugar, peanut sauce mix, and water. Turn up the heat and stir until everything is mixed properly. Keep mixing in circles in the same direction, in my experience the sauce will go bad if I change directions... Weird! Turn down the heat and let it thicken on the stove. Keep stirring it regularly. Turn off the heat once the sauce is your desired thickness.
  • After the rice is done, check if there's no extra moisture left (and drain if there is). Add the rice to the vegetable and spice mix and add 1-2 tablespoons of ketjap manis. Mix until everything is covered with spices properly. Have a quick taste to see if you have added enough spices and ketjap, and add more if needed. Once the nasi has the desired taste, turn up to medium heat and stir fry the nasi for about 4 minutes.
  • After the nasi is done, scoop the desired amount on your plate. Top it with the egg and add the peanut sauce, cucumber and prawn crackers to the side. Enjoy!

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