Nut-Free Satay Sauce

We have a non-nut lover in our family.

As a naturopath, I use nuts in my cooking to increase protein, good fats and for textural purposes so I find this really tricky 😤!

I sometimes add them in anyway and hope they will go unnoticed (there is no allergic reaction to nuts, just a preference) but unfortunately they are generally picked up! I can’t even get away with slivered almonds!!

So I have devised a satay sauce which is nut free and tastes pretty good and close to satay sauce and gets the approval from the nut hater.

I have made this dish with my oven baked tofu and stir-fried veggies and served it on rice but you could make with animal meat if you choose or add noddles, the possibilities are endless!

Oven Baked Tofu with Nut-free Satay Sauce


1 block of firm tofu

1 onion (optional if fructose intolerant)

2 cups of mixed greens - we used bok choy, rainbow chard and broccoli

1 red capscium

Rice to serve


2 Tbs tahini

3 tsp ground turmeric

2 tsp miso paste

Juice of 1 lemon

1 teaspoon salt

Sprinkle of black pepper

Sprinkle of chilli flakes or 1 tsp Sriracha sauce (optional)



1. Chop tofu into small cubes and place on baking tray

2. Place tofu in oven at 180°C for 10-15 minutes. Keep an eye on the tofu and remove when blocks are golden brown

3. Meanwhile mix all sauce ingredients in a jar and shake well. Add a little bit of water (1-2 Tbs) if too thick.

4. Stirfry onion and veggies

5. Add tofu once cooked and sauce and stir together.

6. Serve with rice

#nutfree #nutallergy #sataysauce #vegetarian #vegan #dinner #whlefood #healthyeating

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