Healthier satay sauce with veggie skewers


If theres one thing they do well in Bali (besides beaches, cocktails and sun obviously) its satay sauce, anyone who has tried the traditional dish Gado Gado will know what I mean. Sometimes satay sauce can be a bit oily (and full of sugar!) so I wanted to make my own peanut satay sauce with just a little less fat and without the sugar while trying to keep the rich flavour. I think I came close.

I thought these would be good to go with some colourful summer veggie skewers, they would be great for your next barbecue or as a side for dinner. You could also add some tofu to the skewers or even some chicken, any thing you like really. The sauce is also fantastic on stir fry.

You can use any peanut butter you like here, I prefer mine to be a natural one (only made from peanuts with or without salt, no extra fillers) and either smooth or crunchy. If you can’t get a good quality peanut butter, you can always make your own just by blending roasted peanuts in a food processor or blender until smooth and the oils start to release.


Whats good about it: Veggie skewers are a fun way to feature some veggies at your next function, peanuts are a good source of monounsaturated fats and B vitamins. Using almond milk here rather than traditional coconut milk cuts down the fat content of the sauce.


Healthier satay sauce with veggie skewers
Prep time
Cook time
Total time
Recipe type: Main
Serves: approx 1.5 cups sauce
  • 1 onion, finely chopped
  • 2 tsp oil
  • 1 tsp crushed garlic
  • 1 tsp finely grated ginger
  • 1 tsp ground dried coriander seed
  • ½ cup natural peanut butter
  • 1-2 tbsp salt reduced soy sauce
  • ½ lemon, juice only
  • ¾ cup unsweetened almond milk
  • 2 tsp stevia (Natvia) or Norbu or coconut sugar
  • For the Skewers:
  • Seasonal veggies (eg, zucchini, eggplant, cherry tomatoes, capsicum, red onion, patty pan squash)
  • olive oil
  • wooden or metal skewers
  1. To make the sauce:
  2. heat oil in a non stick fry pan and add the onion. fry until onion is lightly browned and softened.
  3. Add garlic, ginger and ground coriander and fry for another minute. Add peanut butter and gradually stir in the almond milk to avoid lumps.
  4. Add lemon juice and stevia then add soy sauce to taste.
  5. Bring to a simmer, add more almond milk if you like it thinner.
  6. Either keep it chunky as is or place in a blender and blend until smooth. Serve with skewers.
  7. Skewers: Slice veggies into small chunks (small enough to cook evenly but big enough to thread easily) and place all into a bowl. Drizzle over some olive oil and toss to coat. Thread veggies onto skewers. Heat a grill pan or barbecue on med-high and add skewers. cook, turinin occasionally until charred and cooked to your liking. Serve with satay sauce.



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