Skip to Content

Low-Calorie Spicy Thai Peanut Dressing

This post may contain affiliate links.

Low Calorie Thai Peanut Dressing is bringing you all the taste of creamy peanut butter, toasted sesame, savory green onions, and a little peanut crunch with the subtlest spicy heat but with 85% less fat, calories. Your veggies are gonna be SO happy!

overhead photo of thai peanut dressing and a salad dressed

Not just your veggies either, your taste buds are going to be saying, “you know what, you alright.” And the rest of you is going to be happy because the prep for this Low Calorie Thai Peanut Dressing is just a few pulses in the food processor.

This post first appeared on Hunger Thirst Play in March 2017. The recipe remains the same delicious goodness, but content and affiliate links for this post have been updated.

spoonful of low calorie thai peanut dressing

low calorie thai peanut dressing being spooned on top of a salad

Three simple reasons you are going to want to make this dressing and put it ON ALL THE THINGS:

  1. Tasty
  2. Easy
  3. Less calories with full peanut buttery goodness

Where do we sign up? Right here. ⬇️

how to make low calorie Thai peanut dressing

To start, you’ll need powdered peanut butter. That’s the magic ingredient that takes regular peanuts, presses them to remove the oils and grinds them into a fine powder giving us powdered peanut butter.

Now, you don’t have to use powdered peanut butter. You can go the traditional creamy peanut butter route and still have delicious Thai peanut dressing. If you’re looking to cut some calories and fat from your diet, without giving up that creamy nutty goodness, this might be just the thing.

overhead photo of thai peanut dressing ingredients in the food processor

Combine the powdered peanut butter with the wet ingredients (water, sesame oil and rice wine vinegar) in a food processor until smooth. Then add everything else except the peanuts and blend for about 30 seconds. You’ll want to chop the scallions beforehand so they blend up easier.

Lastly, and this step is totally optional, add a few whole peanuts and pulse just a few times to break them into smaller pieces for some peanutty crunch.

Now just try not to dip all your vegetables in it, I dare you.

close up of thai peanut dressing on top of an easy green salad

How to eat low-calorie thai peanut dressing

This sauce and veggies are going to be BFFs. Like the kind that always get along and can sit in comfortable silence together but also make fun of each others poor dating choices (what are friends for, right?)

My favorite way to eat this is on a quick salad. Baby spinach or mixed greens, some pre-shelled edamame and sliced cucumbers. Red peppers and carrots are a great crunchy add in.

To add a peanut sauce twist to dinner time, try topping these Instant Pot Pad Thai Chicken Lettuce Wraps. The slightly sweet Pad Thai sauce cooked into the chicken is a match made in heaven with this savory peanut sauce.

For your next get together, dinner party, or casual hang out serve your Thai peanut dressing alongside chopped veggies for dipping for a lighter, unexpected option rather than regular ranch or typical sour cream based dips.

Or you can do what I do and cut stand at the counter cutting up pieces of cucumber (this easy, inexpensive hand mandoline is my go to and stores easily in the kitchen drawer!) dipping them into the jar until the entire cucumber *mysteriously* disappears. 

Huh, how’d that happen? Shhh, no one needs to know….

spoonful of low calorie thai peanut dressing

Low-Calorie Spicy Thai Peanut Dressing

Full of creamy peanut butter flavor, toasted sesame, savory scallions and a hint of spice this low calorie Thai peanut dressing is easy to make and perfect for salads or as a dip!
5 from 6 votes
Print Pin Rate
Course: Salad
Cuisine: Thai
Keyword: healthy peanut sauce, low calorie peanut sauce, pb2 recipes, powdered peanut butter recipes
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 servings
Calories: 132kcal
Author: Lauren


Low-Calorie Spicy Thai Peanut Dressing

  • 4 tbsp powdered peanut butter
  • 2 tbsp water
  • 2 tbsp toasted sesame oil
  • 2 tbsp rice wine vinegar
  • 2 ea scallions chopped
  • 1 tsp fresh ginger paste or fresh grated
  • 2 tsp Sriracha
  • ¼ tsp fish sauce optional
  • 2 tbsp whole unsalted peanuts


Low-Calorie Spicy Thai Peanut Dressing

  • In a food processor, combine powdered peanut butter, water, sesame oil and rice wine vinegar.  Blend for 10 to 15 seconds until combined.
  • Add scallions, ginger, sriracha and fish sauce.  Blend for an addition 20 to 30 seconds until scallions and ginger are finely minced and incorporated.
  • Add peanuts and pulse 4 to 5 times so the pieces are broken but not blended.  It should resemble the same size as 'chunky peanut butter' pieces or larger.


  • I really like the PB2 or Just Great Stuff brands for Powdered Peanut Butter options.
  • Ginger paste is a huge time saver and delivers the same great taste without peeling and grinding.  You can find it in the produce section where the herbs will be.
  • Sriracha is totally optional.  If you are sensitive to spicy foods, try adding just a little at a time and adding more depending on what you like.  The spicy kick will hit your palate at the end of the taste.
  • Fish sauce adds really great salty flavor.  The fish taste isn't noticeable, but if it freaks you out just substitute a pinch of salt.


Calories: 132kcal | Carbohydrates: 5g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 131mg | Potassium: 71mg | Fiber: 2g | Sugar: 1g | Vitamin A: 88IU | Vitamin C: 3mg | Calcium: 14mg | Iron: 1mg

How to Make Quick Pickled Cabbage
← Previous
Creamy Tomato Basil Soup
Next →
Recipe Rating


Saturday 20th of February 2021

Made this today and it was amazing! Just made another batch and quadrupled the recipe so that we’d have enough for the week. Fabulous with rice paper rolls and on salad.


Tuesday 23rd of February 2021

Thank you Lesley!


Thursday 29th of October 2020

Do you think this would be good over cooked chicken (and veggies)? Trying to find a low-cal healthy way to make my favorite dish from the Thai place I used to frequent.


Thursday 29th of October 2020

Would the veggies be cooked or raw? I'm not sure if the sauce would be great warm, it might need a little more sesame oil to add a bit more weight to it as a warm sauce. If the veggies are raw then I would definitely recommend it! That's usually how I eat it.


Thursday 23rd of April 2020

Perfect! I tried to convert a sauce recipe using "real" peanut butter into one using PB2 and failed miserably. This one was great! Thanks! I didn't have rice vinegar so substituted white vinegar and added a little sugar (though after reading online maybe I should have used apple cider instead). Didn't have scallions and used ground ginger instead of paste (half tsp instead of full). Pinch of salt instead of fish sauce. No sriracha for me because I'm a wimp. Came out great with the perfect consistency! Planning to scale this up to make larger batches to keep on hand in the fridge because it's so good it will go with anything!


Saturday 25th of April 2020

So happy you loved it! This is a favorite for dressing, dipping sauce and dumplings around here!


Saturday 29th of February 2020

I made this and it is awesome!!!!!


Monday 2nd of March 2020

Thank you!!


Friday 1st of November 2019

How long does this last in the fridge once made?


Friday 1st of November 2019

3 days