This low fodmap pad thai is full of healthy low fodmap vegetables and made with the best low fodmap peanut sauce that is super flavourful. Anyone on the low fodmap diet for irritable bowel syndrome will love this low fodmap vegetarian pad thai that is bursting with thai food cuisine flavors.
The low fodmap diet can leave people wondering how to season their food and make yummy recipes when someone must avoid so many flavorful foods and seasonings. If you are tired of a bland diet and want some zest and spice back in your diet, this low fodmap peanut pad thai sauce will be your favorite stirfry sauce.
This low fodmap pad thai is made with low fodmap vegetables, rice noodles, fried tofu, and the best pad thai peanut sauce that is zesty, creamy, salty, and sweet with the perfect tang. The explosion of flavors is going to hit your taste buds just right. Who doesn’t like the combination of salty yet sweet with a touch of zest to light up your taste buds?
Pad thai is one of my favorite thai dishes, so when my sister made a delicious peanut pad thai sauce, I got the basic ingredients off of her and created this peanut stir fry sauce that is so yummy!
Low fodmap pad thai ingredients:
- ½ box thai kitchen rice noodles or 100 grams (198 grams in a box)
- ½ cup green onions
- 1 cup carrot
- 1 orange pepper
- 1 cup green beans
- ½ cup bean sprouts
- Cilantro to garnish
- 1 tsp olive oil
- 250 grams of firm tofu
- 1 tsp tamari
- 1 tsp olive oil
Low Fodmap Peanut sauce ingredients
- 1/3 cup peanut butter
- 2 tsp fish sauce
- 2 tbsp rice vinegar
- 1 tbsp sesame oil (cold pressed)
- 2 tbsp tamari
- 2 tbsp maple syrup
- 2 tbsp lime juice
- 4 tbsp water
- 1 tsp sriracha (optional)
Tips and substitutions for making the peanut pad thai recipe
I used extra firm tofu in this low fodmap vegetarian pad thai, but you could use chicken instead to make a low fodmap chicken pad thai.
Rice noodles are low fodmap and gluten-free but are a refined carbohydrate that I don’t frequently eat or recommend. For a healthier pad thai, you could use basmati rice instead, a much healthier whole-food carbohydrate.
But sometimes, in recipes like these, you have to treat yourself to the real deal and use rice noodles that hit the spot when served with sauteed vegetables, tofu, and this tasty low fodmap pad thai sauce.
You can also substitute pad thai rice noodles for vermicelli noodles or thicker rice noodles, but they will each require different cooking times, so be sure to follow the cooking instructions on the package.
Sriracha is optional to add in for some extra spice and is low fodmap in a serving size of 1 tsp per meal, according to the Monash University app. The peanut pad thai sauce is zesty and only mildly spicy. If you want more spice and tolerate them well, you can add some chili flakes too.
Freshly chopped cilantro garnishes this low fodmap pad thai recipe. Additional optional garnishes include lime wedges and finely chopped peanuts for a delicious crunch.
The pad thai is made with low fodmap vegetables including carrot, orange pepper, and green beans. Still, these vegetables can be swapped with other low fodmap stirfry vegetables such as zucchini, red or yellow pepper, bok choy, or kale.
The low fodmap peanut pad thai sauce is the star of this recipe as it flavors the low fodmap pad thai dish and vegetables. Play around with different vegetables if you like but be sure to follow the peanut pad thai sauce to a tee, as it tastes so yummy!
How to make the low fodmap pad thai
Making this peanut pad thai recipe requires multi-tasking in the kitchen to make it quickly. (But if you like my partner, you will spend an hour in the kitchen as you complete each step one at a time. As long as you are having a good time, it doesn’t matter how long it takes.
I like to make the peanut pad thai sauce, so it’s ready to be poured over the pad thai dish once everything is cooked. Measure all the ingredients into a high-speed blender such as a Vitamix and blend until smooth and creamy.
Chop the green onion tops, carrots, green beans, and pepper and add to a frying pan with 1 tsp olive oil. Saute on medium heat for 10 minutes, stirring occasionally.
At the same time, dice firm tofu into 1 cm cubes and fry in another frying pan with 1 tsp olive oil and 1 tsp tamari until lightly crispy. Approx ten minutes, and occasionally stir to cook each side.
In a pot, cook the pad thai rice noodles in boiling water according to the package directions. My one tip is do not overcook the rice noodles, so check the texture after 5 minutes or every few minutes. Different size rice noodles will require different cooking times, so cook according to package directions and taste test them. Drain and add to the cooked vegetables in a large pan.
Once the vegetables, tofu, and rice noodles are finished cooking, combine the sauteed vegetables, tofu, and drained rice noodles into a large pan, then drizzle the peanut pad thai sauce over the top.
Divide into bowls and garnish each bowl with bean sprouts and chopped cilantro!
Benefits of this pad thai recipe
This peanut pad thai vegetable stir-fry is full of liver cleansing vegetables that are low fodmap. Many people on the low fodmap diet eat high fat and do not eat enough vegetables that are crucial for a healthy liver and gut health.
Cilantro is a fantastic culinary herb that helps rid the body of heavy metals.
The low fodmap pad thai is free of onion and garlic, which are among the most problematic high-fodmap vegetables for most people with SIBO and IBS. Instead, the green part on the tops of green onions provide additional flavor as they are low fodmap and an excellent substitute for onions. Spring onions are also low fodmap and can be used as well.
Tofu is a great source of plant protein. One cup of tofu is low fodmap, but in amounts above 175 grams, tofu contains moderate amounts of fructan fodmaps.
Peanuts are an excellent source of vitamin B1, niacin, and folate for the MTHFR gene. Supporting the MTHFR gene with folate and vitamin B2 is crucial to help prevent SIBO. This post is all about the connection between MTHFR and SIBO.
Peanuts are also a good source of magnesium, phosphorus, zinc, copper, and manganese. The mineral manganese is the co-factor for the SOD enzyme ( the body’s top antioxidant enzyme to combat inflammation)
There is not much nutritional benefit to rice noodles, but they are low fodmap and taste great in stirfry and pad thai dishes. A healthier whole food substitution would be basmati rice which also tastes great in this recipe.
Low Fodmap Pad Thai with a Low Fodmap Peanut Sauce
Equipment
- 1 Large frying pan
- 1 pot
- 1 medium fryin pan
- 1 High speed blender
- 1 Chopping board
- 1 knife
Ingredients
- Low Fodmap Pad Thai Ingredients
- 100 grams thai kitchen rice noodles
- ½ cup green onions
- 1 cup carrot
- 1 orange pepper
- 1 cup green beans
- ½ cup bean sprouts
- 4 tbsp cilantro to garnish
- 1 tsp olive oil
- 250 grams extra firm tofu (non GMO)
- 1 tsp tamari
- 1 tsp olive oil
- Peanut Pad Thai Sauce
- 1/3 cup peanut butter
- 2 tsp fish sauce
- 2 tbsp rice vinegar
- 1 tbsp sesame oil (cold pressed)
- 2 tbsp tamari
- 2 tbsp fresh lime juice
- 4 tbsp water
- 1 tsp sriracha (optional)
Instructions
- Measure all the ingredients for the pad thai peanut sauce into a blender and blend until creamy.
- Chop the green onion, green beans, carrot and orange pepper then suate in a large pan on medium heat with 1 tsp of olive oil for ten minutes, stirring occasionally.
- Cut the tofu into 1 inch cubes and saute in a pan for 10 minutes with 1 teaspoon tamari and 1 tsp olive oil. Stir occaosionally to crsip up each side.
- Bring a pot of water to a boil and add in the rice noodles. Cook according to pacakage directions or until al dente. strain once cooked.
- Once everything is finished cooking combine the sauteed tofu and rice noodles to a large frying pan with the vegetables. Mix in the peanut sauce then serve in bowls topped with bean sprouts and chopped cilantro.
Great recipe! Thank you! I’m sensitive to gluten and made sure to use a gluten free tamari.
So glad you enjoyed it!