Crispy Delight: Monash-FODMAP-Endorsed Salt and Pepper Squid

Level super easy

Image the sizzle of hot oil and the aromatic dance of Sichuan peppercorns combined with crispy, golden squid pieces. You no longer have to miss out on Chinese style salt and pepper squid just because you’re following a low FODMAP diet.

Low in FODMAPs, but Not in Flavour

Despite being low in FODMAPs, our Monash-FODMAP-endorsed Salt and Pepper Squid recipe doesn’t skimp on flavour. It demonstrates that dietary restrictions don’t mean you have to sacrifice taste. Today, we’ll unlock the secrets of creating this flavourful dish in the comfort of your home.

Key Ingredients

  • 2 large whole fresh squid tubes, cleaned
  • 1 tablespoon ground Sichuan peppercorns
  • 1 tablespoon ground sea salt
  • 1/2 cup rice flour
  • Rice bran oil, for deep frying
  • 1 large red chilli, finely sliced
  • Lime wedges to serve

Step 1: Preparing the Squid

To ensure even cooking and maximum flavour infusion, slice the squid tubes in half lengthways. Now, here’s where we add that tantalising texture – create criss-cross patterns on the flesh of each piece. By making small horizontal and vertical cuts, you’ll enhance both the presentation and the taste. Once done, cut each piece horizontally into four equally sized portions. Before you move on, pat them dry with paper towels to ensure the coating sticks perfectly.

Step 2: Coating the Squid

The heart of this dish lies in the flavourful coating. Place the ground Sichuan peppercorns, sea salt, and rice flour in a large zip-lock bag. Seal the bag and give it a vigorous shake, allowing these ingredients to meld into an irresistible blend. Now, add the squid pieces and give them a good shake. Your goal is to ensure each piece is well coated in salt and pepper seasoning.

Step 3: Frying to Perfection

With your squid beautifully coated, it’s time to heat things up. In a trusty wok or saucepan, pour in your chosen cooking oil and heat over medium high heat. We recommend using rice bran oil for frying because it has a subtle and mild taste that will not overwhelm a dish. Shake off any excess flour from the squid pieces to ensure they’re dressed to impress without being weighed down. Place them gently into the hot oil, and in about two minutes, you’ll see them turn into crispy, golden brown bites of tender squid.

Step 4: The Grand Finale

Use a slotted spoon to remove the squid pieces from the oil, and drain them on paper towel to remove any excess oil. Serve your fried squid topped with sliced green onion tips, lemon or lime wedges and, if desired, fresh chilli and steamed white rice.

There you have it – restaurant-quality Salt and Pepper Squid created in your own kitchen with our simple recipe.


No need to feel deprived of your favourite dishes anymore! Our Monash-FODMAP-endorsed Salt and Pepper Squid allows you to relish Chinese cuisine’s rich and diverse flavours while catering to your dietary needs and allergies. So, why wait any longer? Treat your taste buds to this exquisite seafood dish today and rediscover the joy of indulging in a beloved classic with a twist.

A black plate is piled with pieces of Monash endorsed Salt and Pepper Squid. Pieces of lime and a fresh chilli sit on the side.

Salt & Pepper Squid

Yield: 4
Prep Time: 10 minutes
Cook Time: 2 minutes
Total Time: 2 minutes


  • 2 large whole squid, cleaned
  • 1 tablespoon ground Sichuan peppercorns
  • 1 tablespoon ground sea salt
  • 1/2 cup rice flour
  • rice bran oil, for deep frying
  • 1 large red chilli, finely sliced
  • lime wedges to serve


  1. Slice squid tubes in half lengthways, then mark a criss-cross pattern into the flesh. Cut each piece horizontally and then into 4 equal-sized pieces. Pat dry with paper towel.
  2. In a large zip-lock bag place ground peppercorns, salt and rice flour. Shake to combine. Add squid pieces and shake until well coated with the salt and pepper mixture.
  3. Heat oil in a wok or saucepan over medium-high heat.
  4. Shake squid to remove excess flour, then place in hot oil and cook for 2 minutes or until golden. Remove from oil and drain on paper towel. Serve topped with chopped chilli and lime wedges.

  5. This recipe is Monash University Low FODMAP Certified™ as part of the Monash University Certification Program. One serve made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. Monash University Low FODMAP Certified trade mark is used under licence in Australia by Cazbah Media Pty Ltd.

For more delicious low FODMAP meal ideas, subscribe to FODMAPPER magazine today.

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