FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Peanut Sauce Recipe
• Ingredients & Substitutions
• How To Make Peanut Sauce
• Storage Instructions
• What To Serve With Peanut Sauce
• More Homemade Sauce Recipes
• Peanut Sauce Recipe (5 Ingredients) Recipe card
• Recipe Reviews

This easy peanut sauce recipe is perfect for adding a burst of flavor to your meals with minimal effort! With just 5 simple ingredients and 5 minutes to make it, it doesn’t get much easier. The most popular use for Thai peanut sauce is chicken satay skewers (which is why it’s sometimes called satay sauce ), but it also tastes great with a vegetable stir fry , spring rolls, noodles, and even as a dipping sauce for vegetables or grilled meats.

Why You’ll Love This Peanut Sauce Recipe

• Rich, nutty, tangy flavor
• Smooth, creamy texture
• Just 5 simple pantry staples (plus water)
• Ready in 5 minutes
• Naturally gluten free and dairy free
• Perfect for all kinds of Asian dishes

Ingredients & Substitutions

Here I explain the best ingredients for homemade peanut sauce, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Creamy Peanut Butter – This makes up the base of the peanut sauce recipe. I love this brand because it’s smooth, creamy, and the only ingredient is peanuts. You can also substitute almond butter if needed. If your nut butter contains sugar (I don’t recommend ;)), you may want to leave out the honey, unless you like it very sweet.
• Garlic – Crushed or grated garlic is best in this recipe, so it evenly flavors the peanut sauce recipe without overpowering it. If you use minced , make sure it’s very, very finely minced. You can also substitute 3/4 teaspoon of garlic powder instead.
• Coconut Aminos – This is my favorite soy sauce substitute , but you can use low sodium soy sauce or tamari if it fits your lifestyle.
• Honey – Sweetens the satay sauce naturally. You can use either regular or sugar-free honey .
• Rice Vinegar – Adds a tangy flavor. If you don’t have any, you can try substituting it with apple cider vinegar, white wine vinegar, or even lime juice.
• Water – To thin out the sauce.
• Sea Salt – This is optional, and might not be needed. It depends on whether your peanut butter contains salt, and how salty your coconut aminos (or soy sauce) is. Adjust salt to your taste.

VARIATION: Add ginger or heat!

Add a teaspoon of grated ginger (or a pinch of ground ginger) for more flavor, or to make it spicy, add a drizzle of sriracha or a sprinkle of crushed red pepper flakes.

How To Make Peanut Sauce

This section shows how to make satay sauce, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the sauce. In a medium bowl, whisk together peanut butter, garlic, coconut aminos or soy sauce, honey, and rice vinegar. (You can also blend in a blender or food processor instead.)
2. Adjust consistency and salt. Slowly whisk in water until the sauce reaches your desired consistency. The peanut sauce recipe should be smooth and pourable. Add salt to taste if needed.

TIP: The amount of water you need may vary.

I used 1/4 cup of water, but it may vary for you depending on your brand of peanut butter.

Storage Instructions

• Store: Keep this easy peanut sauce recipe to an airtight container in the refrigerator for up to 1-2 weeks.
• Freeze: Store in an airtight container in the freezer for up to 3 months. (You can also freeze individual portions in an ice cube tray, then transfer to a freezer bag once solid.) Thaw on the counter, in the microwave on low power, or in the fridge overnight.

What To Serve With Peanut Sauce

This Thai peanut sauce recipe can be served in so many ways! Here are a few ideas to get you started:

• Chicken – The most popular way to use peanut sauce is chicken satay … that’s why it’s often called satay sauce! However, you could also use it for tandoori chicken , too.
• Steak – Drizzle it over a flank steak , skirt steak, or any grilled steak .
• Vegetables – Dunk fresh carrots, cucumbers, bell peppers, broccoli (or even roasted broccoli ), celery, sugar snap peas, and radishes into this dip.
• Asian Dishes – Try peanut satay sauce over Thai shrimp lettuce wraps , spring rolls, pad Thai (or lighter spaghetti squash pad Thai ), or even fried rice .
• Salads – Replace the salad dressing in Thai beef salad or smashed cucumber salad with this easy peanut sauce instead.

More Homemade Sauce Recipes

Use real food ingredients and bold flavors to create a sauce for any occasion! Try some of these next:

Teriyaki Sauce

Chimichurri Sauce

Tzatziki Sauce

Lemon Butter Sauce

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1/2 cup Creamy peanut butter (no sugar added) ▢
• 6 cloves Garlic (crushed or grated) ▢
• 2 tbsp Coconut aminos (or low sodium soy sauce) ▢
• 1 tbsp Honey (I used sugar-free honey but regular also works) ▢
• 1 tbsp Rice vinegar (or apple cider vinegar) ▢
• 1/4 cup Water (adjust as needed) ▢
• Sea salt (optional, to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a medium bowl, whisk together the peanut butter, garlic, coconut aminos or soy sauce, honey, and vinegar.
2. Slowly whisk in the water until the sauce reaches your desired consistency. It should be smooth and pourable. The amount of water needed can vary depending on the brand of peanut butter used.
3. Adjust salt to taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 2 tablespoons

Makes 1 cup.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Peanut Sauce Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

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Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Peanut Sauce Recipe (5 Ingredients)

Make this easy Thai peanut sauce recipe in just 5 minutes, with 5 simple ingredients: peanut butter, coconut aminos, garlic, honey, & vinegar.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/peanut-sauce/

Ingredients

• 1/2 cup Creamy peanut butter (no sugar added)
• 6 cloves Garlic (crushed or grated)
• 2 tbsp Coconut aminos (or low sodium soy sauce)
• 1 tbsp Honey (I used sugar-free honey but regular also works)
• 1 tbsp Rice vinegar (or apple cider vinegar)
• 1/4 cup Water (adjust as needed)
• Sea salt (optional, to taste)

Instructions

1. In a medium bowl, whisk together the peanut butter, garlic, coconut aminos or soy sauce, honey, and vinegar.
2. Slowly whisk in the water until the sauce reaches your desired consistency. It should be smooth and pourable. The amount of water needed can vary depending on the brand of peanut butter used.
3. Adjust salt to taste if needed.

Maya’s Recipe Notes

Serving size: 2 tablespoons

Makes 1 cup.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)