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Peanut Sauce

Dinner getting a little boring? Veggies need some kick? Look no further.

“You will never buy premade sauce again after trying this recipe!” says OhioHealth Wellness Consultant, Mariah Fredritz, CHES, ACE. “It offers the perfect amount of zing, and salty sweet blend to take any combination of protein and veggie bowl to the next level! By taking the time to put your own sauce together, you control the flavor and ingredients making a nourishing choice of what you’ll consume – there’s nothing to hide here.”

Jenny Pitcher, a certified health and wellness coach and registered dietitian at OhioHealth, shares “adding a seed or nut-based sauce is an easy way to add flavor and healthy fat to lean protein, veggies and whole grains. This sauce takes just a few minutes to put together, brings your dish up at least 3 notches and keeps well in the fridge for over a week! It’s the finishing touch you need for an otherwise boring chicken, veggie & grain bowl.”


  • ¼ cup natural peanut butter
  • ¼ cup tahini paste
  • 1 tablespoon Bragg Liquid Aminos
  • 1 tablespoon lime juice
  • 1 tablespoon brown sugar
  • 1 teaspoon sesame seeds
  • ½ teaspoon red pepper chili flakes


  1. Mix ingredients together and serve! 
  2. Goes well with chicken and vegetables like broccoli, sautéed baby greens, roasted carrots and zucchini, or bell peppers.

Print the Peanut Sauce recipe.

Fredritz and Pitcher bring recipes like this one and cooking demonstrations to employers as part of OhioHealth’s Employer Services team. If you want to learn more about all OhioHealth Employer Services offers, visit our website. If you’re still hungry, check out more recipes here.


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