Pad Thai

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Serves: 4
Prep: 10 minutes
Cook: 20 minutes

Thai cuisine is so delicious! Full of big flavours and lots of colour. Here is a tasty low FODMAP Pad Thai (with some extra veg thrown in) the whole family will love. For a vegetarian version, use firm tofu and substitute fish sauce for soy, and if vegan, omit the eggs. 

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¼ cup soy sauce

84 g 3 oz

1⅓  tbsp maple syrup

25 g 0.9 oz

2½  tbsp peanut butter

50 g 1.8 oz

¼ cup lime juice

62 g 2.2 oz

1 tsp fish sauce (substitute with more soy sauce if vegetarian)

5 g 0.2 oz

Rice noodles

250 g 8.8 oz

1⅓  tbsp garlic infused olive oil

18 g 0.6 oz

2 chicken breasts, cubed (use 200g firm tofu for a vegetarian option)

200 g 7 oz

2 eggs, whisked

117 g 4.1 oz

2 tsp fresh ginger, grated

10 g 0.4 oz

1 chilli, finely sliced

28 g 0.1 oz

2 zucchinis, made into veggie noodles using a spiraliser

320 g 11.3 oz

1 carrot, made into veggie noodles using a spiraliser

75 g 2.6 oz

1 cup bean sprouts

100 g 3.5 oz

½ bunch spring onion, green section only, chopped

8 g 0.3 oz

1 cup coriander leaves

16 g 0.6 oz

Crushed peanuts, extra bean sprouts and 1 lime, to serve


  1. In a jug, whisk soy sauce, maple syrup, peanut butter, lime juice and fish sauce (if using).

  2. Prepare rice noodles as per packet instructions.

  3. In a wok, heat half the garlic infused oil and add the cubed chicken (or tofu). Stir-fry until sealed, add the eggs and toss around to coat the chicken in egg. Once cooked, remove chicken and egg and set aside. 

  4. Heat the remaining garlic infused oil in the wok and add the ginger and chili. Stir cooking until fragrant. 

  5. Add the zucchini and carrot noodles along with the bean sprouts and gentle toss.

  6. Add the chicken and egg mixture along with the cooked rice noodles and toss to combine. 

  7. Pour the sauce mixture over the mix, stir through and serve with the green spring onions and coriander. 

  8. Serve the Pad Thai in the traditional way with extra bean shoots, crushed peanuts and a wedge of lime on the side

Nutrition Information (per serve)
Energy 1456 Kj / 348 cal
Protein 25.20g
Carbohydrates 22.60g
Sugar 8.30g
Total Fat 16.20g
Saturated Fat 3.20g
Fibre 4.20g
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