Lightened Up – Quick Low Fat Pad Thai

Last week I mentioned that I had been craving pad thai - but didn’t want all the oil and sodium of the restaurant version.

This is not “authentic” pad thai by any means – just a peanut sauce with noodles and the veggies that I had in the fridge.   I used soba noodles, a higher protein buckwheat noodle, but rice noodles would be perfect – even regular linguine can be used in a pinch.

To make it more authentic, substitute fish sauce for 1 Tbsp of the liquid aminos/soy, add bean sprouts and scallions or cilantro, and toasted peanuts.

But this 15 minute version worked just fine to satisfy my craving.

Lightened Up Quick Pad Thai

Ingredients (4 servings)

  • 6 oz soba noodles
  • 6-8 oz protein of choice
  • 1 large shallot, minced
  • 2 cloves garlic, minced
  • 1 cup bell pepper, cut in to very thin strips

For the sauce:

  • 1/4 cup peanut flour
  • 1 packet stevia, or 1 Tbsp brown sugar
  • 2 Tbsp liquid aminos or soy sauce
  • 1 tsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp hot chili sauce, or more to taste
  • 1 tsp lime juice
  • 3-4 Tbsp water


Prepare soba noodles according to package directions. Rinse with cold water and set aside.

Prepare sauce, reserving 2-3 Tbsp to toss with prepared protein. If using tofu, press it well, brush both sides with sauce, and broil 6-7 minutes per side. If using chicken, brush with sauce before baking or pan-frying; if using shrimp, beef, or pork, toss with sauce after cooking.

In a large pan, saute peppers (or other veggies of choice) over medium high heat, until they begin to soften. Reduce heat and add shallot and garlic, cooking 2-3 minutes, until fragrant.

Add cooked noodles and remaining sauce to pan, tossing well until heated through.

Top with prepared protein and serve immediately.

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Approximate nutrition (per 1/4 recipe): 250 calories, 6 grams fat, 38 grams carbs, 15 grams protein

 Are you a pad thai fan? 

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