Low-Carb Pad Thai (Whole-Grain Version Available)

Pad thai is among the top most common restaurant orders. It’s easy to see why, with its blend of textures and flavors, but is a high-calorie order of greasy, high-carb noodles worth the hit to your waistline? Instead, have a nutritious and satisfying meal by whipping up a tasty sauce and adding it to a mixture of low-carb noodles, lean protein, and antioxidant-rich vegetables.

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When you try this low-carb pad thai, you can not only save money by eating at home, but also cut calories and carbs while including your favorite ingredients.

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This healthy pad thai has chewy noodles, satisfying chicken, and crunchy vegetables. It has protein, fiber, and healthy fats. In fact, it has everything except a lot of carbohydrates and calories! 

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To cut calories and carbs, this recipe uses shirataki noodles instead of grain-based noodles, and it reduces the amount of oil. To prepare the noodles, drain the liquid from the package. Rinse the noodles and drain again. 

Serving Suggestions and Variations

• For a version that has more vegetables and fiber and is still low in carbohydrates, replace the shirataki noodles with spiralized zucchini.
• For heart-healthy, balanced, whole-grain pad thai, use 3 ounces (dry) of whole-wheat spaghetti or brown rice noodles. It will have another 30-35 grams of carbohydrates and 150 calories per serving.
• For spicy heat, add red pepper flakes to taste.
• Instead of bok choy, try baby bok choy, Chinese broccoli, spinach leaves, or shredded kale.
• Low-carb alternatives to shirataki noodles include spiralized zucchini, carrots, or butternut squash, palm noodles, and kelp noodles.
• For variety, swap shrimp for chicken.
• For a plant-based (vegan) version, omit the egg and chicken. Add 8 ounces of prepared tofu.

Recipe for Low-Carb Pad Thai

Makes 2 servings

Ingredients:

Sauce

• 2 tablespoons of creamy peanut butter or almond butter, slightly warmed to soften
• 1 ½ tablespoons of low-sodium soy sauce
• 1 tablespoon of lime juice
• 1 tablespoon of fish sauce or oyster sauce
• 1 teaspoon of sweetener like stevia or sugar
• (Optional) ½ teaspoon of chili flakes 
• 2 cloves of garlic, minced

Pad Thai

• 1 package (7-8 ounces) of shirataki (konjac) noodles, drained and rinsed
• 1 tablespoon of olive oil or peanut oil
• 8 ounces of boneless, skinless chicken breast (about 1 large or 2 small)
• (Optional) 1 cup of sliced mushrooms
• 2 eggs
• ½ cup of shredded green cabbage
• ¼ cup of chopped green onions
• (Optional) ½ cup of bean sprouts 
• 2 tablespoons of peanut halves or pieces
• (Optional) 2 tablespoons of chopped cilantro or lemongrass

Instructions:

1. In a small bowl, make the sauce by whisking together the peanut butter, low-sodium soy sauce, lime juice, fish sauce, sweetener, chili flakes, and garlic. 
2. Heat the oil in a large skillet or frying pan. Add the chicken and mushrooms. Cook until the chicken is browned, about 4 minutes. Turn the chicken over and cook on the other side until the chicken is cooked through. Remove the chicken from the pan and set aside.
3. Add the eggs to the pan and scramble. Push them to the side of the pan and add the  shirataki noodles, cabbage, and bean sprouts. 
4. While the noodles and vegetables are heating, cut the chicken into strips or bite-sized pieces. Add the chicken and green onions into the pan.
5. Toss, heat well, and serve with crushed peanuts and cilantro.

Nutrition information per serving: 460 calories; 23 grams of fat; 4.5 grams of saturated fat; 26 mg cholesterol; 900 mg sodium; 16 grams of carbohydrates; 3 grams of sugar; 5 grams of fiber; 38 grams of protein

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