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Low FODMAP Peanut Pad Thai (Only 30 Minutes!)

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | March 4, 2019

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As an IBS dietitian I am always looking for opportunities to modify classic dishes into homemade low FODMAP alternatives for my patients who are following the low FODMAP diet. Today I am here to share a delicious vegan and low FODMAP homemade peanut Pad Thai dish with all of you. I have ordered Pad Thai at restaurants before and have enjoyed the dish. But I have never taken the time to determine all the ingredients that make this dish so flavourful – until today!

White plate with a noodle based dish. It is combined with a variety of colourful veggies including carrot ribbons, red pepper slices, and purple cabbage slices. There are peanuts liberally sprinkled on the dish. The background is wooden. There is a text box that reads "low FODMAP peanut pad thai"

What are the origins of Pad Thai?

Pad Thai is a traditional dish from Thailand. It is a sweet and salty stir-fry dish served with a variety of veggies. It also includes meat or tofu and is served on a bed of rice noodles. This dish originated in World War II. The government wanted to lower the consumption of rice, which was reaching a shortage. Rice noodles served as a good alternative, which were easier to find at the time. Although different Pad Thai recipes use a variety of sauces, rice noodles are still commonly the basis of what we consider to be Pad Thai today.

Is Thai food low FODMAP?

Typically when you hear ‘Thai food’ you assume it can’t possibly be low FODMAP. Unfortunately this is mostly true. With onion and garlic as a base for many curry pastes, so many Thai dishes are not FODMAP friendly.

Is Pad Thai low FODMAP?

As I started unravelling the traditional flavours in this dish, I quickly realized that many variations of Pad Thai are not low FODMAP. In addition, the varieties of sauces that can be used in these dishes (fish sauce, rice wine vinegar, or soy sauce) are only low FODMAP to a certain serving size. So, it can be difficult to tell exactly how much of each sauce was added to a restaurant dish. As well as how it might affect your gut.

Therefore, this vegan and low FODMAP homemade peanut Pad Thai recipe should provide you with the confidence to enjoy this meal with ease. Flavours have been substituted. So it does not contain onion or garlic but it does still contain soy sauce, rice wine vinegar and peanuts. Not to worry, when this recipe is served for 4 people, the quantity of sauces will remain low-FODMAP. And most importantly, this dish is still bursting with flavours to ensure a satisfying meal!

Low FODMAP recipe ideas

Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. This low FODMAP broccoli cheddar soup is another savoury and comforting option. Or, if you are looking for a sweet dessert to enjoy afterwards these low FODMAP chocolate chip cookies are to die for!

Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

White plate with a noodle based dish. It is combined with a variety of colourful veggies including carrot ribbons, red pepper slices, and purple cabbage slices. There are peanuts liberally sprinkled on the dish. The background is wooden.
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Low FODMAP Peanut Pad Thai (only 30 minutes!)

This low FODMAP homemade peanut Pad Thai is delicious and vegan! It doesn't contain onion or garlic but it is full of delicious flavour!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Entree, Low FODMAP, Lunch/ Dinner, Main Course, Supper
Cuisine: Asian, Thai, Vegan, Vegetarian
Diet: Low Lactose, Vegan, Vegetarian
Keyword: dairy free, lactose free, low fodmap, no garlic, no onion, umami
Servings: 4

Ingredients

  • 1.5 Tbsp low-sodium Soy sauce
  • 3 Tbsp Peanut butter
  • 1.5 Tbsp lime juice
  • 2 Tbsp Rice wine vinegar
  • cup Water
  • ½ TSP dried ginger
  • Canola oil or other cooking oil
  • Rice noodles, approximately 115 grams
  • Firm Tofu, approximately 350 grams
  • 1 red pepper, thin sliced
  • 1 carrot, thin sliced
  • 1 cup red cabbage, thin sliced
  • 1/4 cup Roasted peanuts for garnish, 1Tbsp each per serving

Instructions

  • Add soy sauce, peanut butter, lime juice, rice wine vinegar, water and dried ginger to a small bowl. Stir until mixed. (If using Kraft peanut butter, peanut butter will not blend well but that is not a problem because later upon heating it will). Set aside sauce.
  • Remove excess water from tofu by wrapping tofu block in paper towels and firmly pressing on all sides.
  • In a large frying pan, add 1 Tbsp of oil and heat on medium-high heat.
  • Break apart tofu with a fork and add to the frying pan. Cook until golden brown.
  • While tofu is browning, cut peppers and cabbage into thin strips and using a carrot peeler, peel the entire carrot into thin slices.
  • Add the veggies to the pan and fry on medium heat for about 10 minutes.
  • Add sauce to the pan and mix well until sauce starts to bubble. Once sauce has bubbled, turn heat to low and place a lid on top.
  • Make Rice noodles as directed on packaging. Once cooked, rinse noodles over cold water, drain, and then add into the stir-fry pan.
  • Simmer the dish for 10 minutes to soak up the flavour of the sauce.
  • Serve. If desired, lightly sprinkle peanuts on top.

Notes

Note: Maximum portion for low FODMAP is 2 TBSP Soy sauce, 2 TBSP of rice wine vinegar, and maximum 32 peanuts. This is maintained when this dish is served for 4 people, as directed in the recipe.

**Last reviewed February 2022 for Monash FODMAP portions

White plate with a noodle based dish. It is combined with a variety of colourful veggies including carrot ribbons, red pepper slices, and purple cabbage slices. There are peanuts liberally sprinkled on the dish. The background is wooden. There is a text box that reads "low FODMAP peanut pad thai"

Developed and written by Nancy Gammack
University of Alberta Dietetic Student

Ashley Turner
About the Author

Ashley Turner

Ashley Turner is a registered dietitian with expertise in both pediatric and adult nutrition. As Ignite's resident pediatric dietitian, she helps 0-18 years olds with picky eating, food allergies, digestive concerns, transitioning to solids, and more. Her compassion and understanding are what make her a great fit for family nutrition. Ashley's goal is to help patients of all ages to feel confident in making sustainable changes that meet their nutrition and health needs.

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References

  1. Jazeera, A. (2017). What is Pad Thai? Retrieved from https://www.aljazeera.com/news/2017/11/pad-thai-171107061402515.html

  2. Renlund, L. (2017). 10 ways to add flavour to low FODMAP foods. Retrieved from https://www.laurenrenlund.com/2017/06/01/10-ways-add-flavour-low-fodmap-food/