Healthy Thai Satay Sauce Recipe

One of my favorite dipping sauces in the world is a beautiful, smooth and totally decadent satay sauce. Char-grilled morsels of meat are dipped into the sauce and coat your tongue causing your taste buds to do happy dances all the way to your belly.

Satay sauce, however, is SUPER bad for you… darn that full-fat peanut butter, coconut milk and brown sugar!!

So what do I do? I lament my misfortune, of course, but the restriction gets me thinking … how can I make a healthy version of this famous Thai sauce and work it into my weekly meal prep?

At the end of my week, I’m usually bored of whatever food I have in the fridge. My rebelling taste buds want something unique and this healthy Thai satay sauce recipe gives me the best of both worlds. It’s great on its own, but dare I say, perfect for spicing up your leftovers!

Healthy Thai Satay Sauce Ingredients (Makes 1 serving)

  • 2 tbsp PB2
  • 1 clove garlic – minced
  • 1 tbsp soy sauce (you can also used reduced sodium soy sauce)
  • 1.5 – 2 tbsp rice vinegar (or any milld white vinegar; depends how sour you like your sauces!)
  • 2 drops of liquid stevia (or sweetener equivalent)
  • 1/2 to 1 tsp sriracha (depends on your spice level)


Step 1: Take out all your ingredients and a medium sized bowl.


Don’t forget to finely mince your garlic!


Step 2: Put all ingredients into your bowl! Mix mix mix!



Now take your leftovers and drown them in this healthy satay sauce! The PB2, combined with the other ingredients, makes for a nice, healthy swap 🙂 I bet your leftovers will be looking shiny, new and yummy at this point!

Nutrition & Macros per 1 Sauce Serving

  • Calories: 83
  • Fat: 1.5 g
  • Carbs: 8.2 g
  • Protein: 6.2 g

For an example of how I usually pair this with leftovers, see this Healthy Thai Chicken Noodles recipe:


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