This healthy pad thai recipe is my go-to when I want something quick, fresh, and satisfying without ordering takeout. It's packed with veggies, protein, and those chewy rice noodles we all love. The sauce is tangy, a little sweet, and can be made as mild or spicy as you like.
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I usually make mine with tofu, but chicken or shrimp work just as well. Plus, it all comes together in one skillet-so clean-up is a breeze.
If you're looking for another easy noodle recipe after this, you'll also love spicy sesame noodles.
What is pad Thai?
Pad Thai is a classic Thai street food dish made with stir-fried rice noodles, eggs, protein, and veggies tossed in a sweet, salty, and slightly tangy sauce. It's often served with lime wedges, peanuts, and bean sprouts for crunch and freshness.
Why you'll love this recipe
- It's lighter and healthier than takeout.
- Customizable: use tofu, chicken, or shrimp.
- Quick weeknight dinner-ready in under 30 minutes.
- Great for leftovers (just add a splash of water when reheating).
Ingredients
- 8 ounces Pad Thai rice noodles (I like brown rice noodles)
- 14 ounces tofu, drained and diced (or sub 1 lb chicken or shrimp)
- 2 large eggs
- 4 cloves garlic, minced
- 1 ½ cups spiralized carrots
- 2 cups spiralized zucchini
- ½ cup chopped cilantro
For the sauce
- 2 tablespoon reduced-sugar ketchup
- 2 tablespoon soy sauce (or tamari for gluten-free)
- 2 tablespoon fish sauce
- 2 tablespoon rice wine vinegar
- 1 tablespoon lime juice (about 1 lime)
- 3 tablespoon coconut sugar (or brown sugar or honey)
- 1 tablespoon sriracha (optional)
Optional garnishes
- Lime wedges
- Extra cilantro
- Peanuts
- Bean sprouts
- Chili flakes
Step-by-step directions
Step 1: Prepare the noodles
Place noodles in a large bowl and cover with boiling water. Let sit for 5 minutes, then drain and rinse under cold water. Set aside.
Step 2: Cook the protein
Heat a large skillet on medium-high. Sear tofu for about 3 minutes per side (or cook chicken/shrimp until just done). Season lightly with salt and pepper. Remove and set aside.
Step 3: Scramble the eggs
In the same skillet, crack in the eggs and scramble quickly until set. Remove and set aside with the protein.
Step 4: Stir-fry the aromatics
Add garlic and spiralized carrots to the skillet. Cook for 5-7 minutes, until slightly soft.
Step 5: Make the sauce
While the veggies cook, whisk together all the sauce ingredients in a small bowl.
Step 6: Cook the zucchini and noodles
Add zucchini to the skillet and cook 2-4 minutes until just tender. Push veggies to the side, spray the middle with cooking spray, and add noodles plus half the sauce. Stir fry until noodles absorb the sauce, about 3-4 minutes.
Step 7: Combine everything
Return protein and eggs to the skillet. Pour in the rest of the sauce and toss everything together for a minute or two. If it looks dry, add a splash of water.
Serve hot with garnishes of choice.
Expert tips for success
- Don't overcook the noodles-they should be chewy, not mushy.
- Prep everything ahead-this recipe cooks fast once you start.
- For extra crunch, top with roasted peanuts and fresh bean sprouts.
- Make it spicy by adding more sriracha or chili flakes.
Storage and leftovers
Store leftovers in the fridge for up to 3 days. When reheating, add a teaspoon of water before microwaving to loosen the noodles.
Health benefits
- Packed with protein from tofu, shrimp, or chicken.
- Lots of veggies for fiber and vitamins.
- Balanced meal with carbs, protein, and healthy fats.
FAQ about a healthy pad Thai recipe
Yes, just use tofu and swap fish sauce for soy sauce or a vegan substitute.
The sauce can be prepped in advance. For best texture, cook everything right before serving.
Add more sriracha or toss in fresh Thai chilies.
Traditional Pad Thai rice noodles are perfect, but brown rice noodles or even fettuccine work in a pinch.
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📖 Recipe
Healthy Pad Thai Recipe
This healthy pad thai recipe is my go-to when I want something quick, fresh, and satisfying without ordering takeout. It’s packed with veggies, protein, and those chewy rice noodles we all love. The sauce is tangy, a little sweet, and can be made as mild or spicy as you like.
Ingredients
- 8 ounces Pad Thai rice noodles (I like brown rice noodles)
- 14 ounces tofu, drained and diced (or sub 1 lb chicken or shrimp)
- 2 large eggs
- 4 cloves garlic, minced
- 1 ½ cups spiralized carrots
- 2 cups spiralized zucchini
- ½ cup chopped cilantro
For the sauce:
- 2 tablespoon reduced-sugar ketchup
- 2 tablespoon soy sauce (or tamari for gluten-free)
- 2 tablespoon fish sauce
- 2 tablespoon rice wine vinegar
- 1 tablespoon lime juice (about 1 lime)
- 3 tablespoon coconut sugar (or brown sugar or honey)
- 1 tablespoon sriracha (optional)
Optional garnishes:
- lime wedges
- extra cilantro
- peanuts
- bean sprouts
- chili flakes
Instructions
- Place noodles in a large bowl and cover with boiling water. Let sit for 5 minutes, then drain and rinse under cold water. Set aside.
- Heat a large skillet on medium-high. Sear tofu for about 3 minutes per side (or cook chicken/shrimp until just done). Season lightly with salt and pepper. Remove and set aside.
- In the same skillet, crack in the eggs and scramble quickly until set. Remove and set aside with the protein.
- Add garlic and spiralized carrots to the skillet. Cook for 5–7 minutes, until slightly soft.
- While the veggies cook, whisk together all the sauce ingredients in a small bowl.
- Add zucchini to the skillet and cook 2–4 minutes until just tender. Push veggies to the side, spray the middle with cooking spray, and add noodles plus half the sauce. Stir fry until noodles absorb the sauce, about 3–4 minutes.
- Return protein and eggs to the skillet. Pour in the rest of the sauce and toss everything together for a minute or two. If it looks dry, add a splash of water.
- Serve hot with garnishes of choice.
Notes
Don’t overcook the noodles—they should be chewy, not mushy. Prep everything ahead—this recipe cooks fast once you start. For extra crunch, top with roasted peanuts and fresh bean sprouts. Make it spicy by adding more sriracha or chili flakes. Store leftovers in the fridge for up to 3 days. When reheating, add a teaspoon of water before microwaving to loosen the noodles.
Nutrition Information:
Serving Size:
1 bowlAmount Per Serving: Calories: 390Total Fat: 14gSaturated Fat: 2.5gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 105mgSodium: 620mgCarbohydrates: 45gFiber: 5gSugar: 9gProtein: 22g
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