Before being diagnosed with IBS and put on a low FODMAP diet I used to love sweet chilli sauce, I would have it with stir-fries, as a sauce on plain chicken, turkey or salmon and use it to add flavour to a lot of my other recipes.

I am yet to find a safe low FODMAP shop bought sweet chilli sauce that doesn’t contain any garlic or high fructose corn syrup (HFCS).

Garlic is a major trigger of mine so even the tiniest amount will trigger my IBS.

I really like the flavour of my sweet chilli sauce and it works great as a dressing on a salad, sauce to accompany meat and most importantly is a key ingredient in my Thai Crispy Beef recipe, which I will be posting shortly.



Course Dinner, Thai Cuisine Dairy free, Gluten free, Low FODMAP, Vegan, Vegetarian Prep Time 5 minutes Total Time 5 minutes Calories 45 kcal


  • 1 tsp chilli flakes optional
  • 2 tbsp tomato puree
  • 1/2-1 chilli depending on preference omit/reduce for milder sauce – stick within the Monash app guidelines
  • 3 tbsp maple syrup
  • 1/2 tsp asafoetida powder
  • Generous seasoning
  • 1 tsp lime juice add more to turn down the heat
  • 3-4 tsp water until consistency reached


  1. In a small bowl combine all sweet chilli dressing ingredients and mix well.
  2. Taste. To make the sauce hotter add more chilli. Add more lime to make the sauce milder. Add maple syrup to make it milder and sweeter.
  3. Spread onto a low FODMAP pizza base, drizzle over a salad or use as a sauce to accompany meat.
  4. This sauce is a key ingredient in my Thai Crispy Beef recipe.