Low FODMAP Pad Thai Recipe

This chewy, savory Low FODMAP Pad Thai is made with flat rice noodles, garlic-infused oil, and tender shrimp, ready in just 30 minutes. The hot wok sears the ingredients quickly, coating every strand in a vibrant, tangy tamarind sauce. I rely on this recipe whenever I crave Thai takeout but need to keep my stomach happy.

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Better Than Takeaway

I used to avoid Thai takeout because hidden garlic and shallots always caused digestive issues, but making it at home changed everything. By using garlic-infused oil instead of minced garlic, you get that essential aromatic base without the high-FODMAP fructans.

My early attempts failed because I overcrowded the pan, resulting in soggy noodles instead of that signature chewy texture. I learned that cooking in batches or using a very large wok ensures the noodles get that delicious, slightly charred finish.

Low FODMAP Pad Thai Ingredients

• 8 oz (225g) flat rice noodles, dried
• 2 tbsp garlic-infused oil
• 8 oz (225g) shrimp, peeled and deveined
• 3.5 oz (100g) firm tofu, cubed
• 2 large eggs, lightly beaten
• 1 cup bean sprouts
• 1/2 cup green onion tops, sliced (green parts only)
• 1/4 cup roasted peanuts, crushed
• Lime wedges, for serving
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  For the Sauce:

  
  
• 3 tbsp fish sauce
• 3 tbsp brown sugar or palm sugar
• 2 tbsp tamarind concentrate
• 1 tbsp soy sauce (gluten-free if needed)
• 1 tsp chili flakes (optional)

How To Make Low FODMAP Pad Thai

1. Prepare Noodles: Soak the rice noodles in warm water for 20-30 minutes until pliable but not fully soft, then drain.
2. Mix Sauce: Whisk together the fish sauce, brown sugar, tamarind concentrate, soy sauce, and chili flakes in a small bowl until the sugar dissolves.
3. Cook Protein: Heat 1 tablespoon of garlic-infused oil in a wok over medium-high heat, sear the shrimp and tofu for 2-3 minutes until cooked through, then remove from the pan.
4. Scramble Eggs: Add the remaining oil to the pan, pour in the beaten eggs, and scramble quickly for 30 seconds until just set.
5. Combine All: Add the drained noodles and sauce to the pan, tossing vigorously for 2 minutes until the noodles absorb the liquid and soften.
6. Finish Dish: Stir the cooked protein, bean sprouts, and green onion tops back in, tossing for one final minute to heat everything through.

Recipe Tips

• Soak don’t boil: Boiling rice noodles often makes them mushy; soaking ensures they finish cooking perfectly in the sauce.
• Green parts only: Scallion bulbs are high FODMAP, so strictly use the green tops to add oniony flavor safely.
• High heat matters: A hot wok creates the signature “wok hei” flavor that mimics restaurant quality.
• Prep ahead: Pad Thai cooks very fast, so measure all ingredients before turning on the stove to prevent burning.

What To Serve With Pad Thai

Serve this dish immediately with plenty of fresh lime wedges to cut through the sweetness of the tamarind. A side of simple steamed bok choy or a cucumber salad with rice vinegar makes a refreshing accompaniment.

How To Store

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or wok with a splash of water to loosen the noodles, but avoid freezing as the texture will deteriorate.

FAQs

• Is tamarind low FODMAP?
  Yes, tamarind paste is generally considered low FODMAP in typical serving sizes, but always check the label for hidden additives like high fructose corn syrup.
• Can I use chicken instead of shrimp?
  Absolutely, thinly sliced chicken breast works perfectly; just ensure it is cooked through before adding the noodles.
• Is fish sauce safe for low FODMAP?
  Pure fish sauce is protein-based and naturally low FODMAP, adding deep umami flavor without fermentable carbohydrates.

Nutrition

• Calories: 450
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 125mg
• Sodium: 1100mg
• Total Carbohydrate: 58g
• Protein: 22g

Try More Recipes:

• Low FODMAP Nasi Goreng Recipe
• Low FODMAP Moroccan Chicken Tagine Recipe
• Low FODMAP Mashed Potatoes Recipe