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Low FODMAP Peanut Pad Thai

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

A beautiful rainbow of different fruit and vegetables in a pile.
Low FODMAP Peanut Pad Thai Featured Image

Typically when you hear ‘thai’ you assume it can’t possibly be low FODMAP. With the onion and garlic as a base for many curry pastes, so many Thai dishes are out!

Hey all, it is Nancy here, Andrea’s student and I am here to share a delicious low FODMAP Pad Thai dish that is ALSO vegan with you all. 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. When Andrea mentioned she thought it was time to create a low FODMAP alternative of this classic dish, I was up for the challenge!

The History of Pad Thai

Pad Thai is a traditional dish from Thailand, a sweet and salty stir-fry dish served with a variety of veggies, and meat or tofu on a bed of rice noodles. This dish originated in World War II, when 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 recipes vary in the sauces used, rice noodles are still commonly the basis of what we consider to be Pad Thai.

Why we made a low FODMAP Pad Thai

As I started unravelling the traditional flavours in this dish, I quickly realized that many variations were 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 and it can be difficult to tell exactly how much of each sauce was added to a restaurant dish, and how it might affect your gut.

Therefore, this 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 Peanut Pad Thai

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Low FODMAP Peanut Pad Thai

Low FODMAP Peanut Pad Thai Author: Andrea Hardy, RD Prep time: 10 mins Cook time: 20 mins Total time: 30 mins Serves: 4
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings: 4


  • 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


  • 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.

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.


  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/

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