Healthy Chicken Pad Thai Recipe (2024)

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You won’t know this healthy Chicken Pad Thai isn’t from your favorite takeout spot! It’s full of veggies, flavorful chicken, a creamy peanut sauce and only takes 30 minutes to make!

Love making Asian-inspired recipes at home? Then you’ll love thisInstant Pot Mongolian Beefand Air Fryer Orange Chicken

Healthy Chicken Pad Thai Recipe (1)

Table of Contents

  • What is Chicken Pad Thai?
  • Ingredients
  • How to make Chicken Pad Thai
  • How to cut the chicken
  • Is Chicken Pad Thai healthy?
  • More Noodles
  • Chicken Pad Thai Recipe

I’ve always loved Pad Thai! I remember the first time I tried it in an authentic Thai restaurant. Now it’s one of my favorite meals to order if it’s on the menu.

I love this meal because it’s healthier (read more to see how!) and it includes so much protein from the chicken and eggs. We’re so lucky to live in Ohio because we’re ranked No. 2 in the nation for egg farming. Learn more about how the eggs get from the farm to your table.

What is Chicken Pad Thai?

Pad Thai is a traditional Thai stir fried noodle dish made of wide rice noodles, scrambled eggs, veggies and a special Pad Thai sauce. It was created in the 1930’s by the Thai Prime Minister as a way to unite the country and establish it through their culture. The campaign also included changing the name of the country, writing a new national anthem and creating this national dish.

Healthy Chicken Pad Thai Recipe (2)

Ingredients

Although the ingredient list is long, this simple chicken pad thai recipe is made with several things you probably have in your pantry or can easily find at the grocery store.

  • Wide rice noodles
  • Boneless, skinless chicken breast
  • Veggies: Red bell pepper, matchstick carrots, shallots and bean sprouts
  • Garlic
  • Eggs
  • Toppings: green onion, cilantro, peanuts and lime juice

Is this authentic Pad Thai? Authentic Pad Thai sauce typically includes an ingredient called Tamarind paste, that’s often tricky to find. Instead, we’re creating our own by mixing together equal parts coconut sugar, lime juice and coconut aminos (or soy sauce if you aren’t gluten free).

Healthy Chicken Pad Thai Recipe (3)

How to make Chicken Pad Thai

  1. Cook the noodles: Start by cooking the rice noodles according to the package directions. Most call for soaking the noodles in hot water for about 10 minutes.
  2. Make the sauce: While they’re soaking, whisk together the sauce ingredients and set aside.
  3. Cook the chicken: Use a large wok if possible (or a deep skillet) to sear the chicken for 1-2 minutes on each side.
  4. Cook veggies and eggs: Remove the chicken to a plate, then add the pepper and shallots and cook for 2 minutes. Add the garlic and carrot and cook for another 1-2 minutes. Turn the heat to low and pour the scrambled eggs over top and gently stir to cook and scramble, being careful not to overcook.
  5. Mix: Add the chicken back to the pan with the noodles and sauce and toss to coat.
  6. Garnish: Top the Chicken Pad Thai with cilantro, green onion and chopped peanuts. Serve with a squeeze of lime juice. Learn how to cut green onions and how to store green onions to finish this recipe.

How to cut the chicken

Slice the chicken into small strips and then into 2-inch pieces. lf some pieces are thicker you can slice them in half again to ensure they’re all the same size. This helps them cook evenly!

Healthy Chicken Pad Thai Recipe (4)

Is Chicken Pad Thai healthy?

If you order Pad Thai in a restaurant, it may not be very healthy. But that’s why this homemade version is so good! It tastes just as good (better IMO!) as takeout, but it’s healthier because it’s gluten free, dairy free and this version is refined sugar free.

It’s also packed FULL of veggies and protein from the chicken and eggs. Three ounces of cooked boneless, skinless chicken breast has 31g of protein and and one egg contains eight essential nutrients and zero carbs.

Chicken is the No. 1 consumed protein in the US (the average person eats 90 lbs annually!). For a very good (and delicious) reason. It provides magnesium calcium, potassium, iron and vitamins. If you’re looking for a way to switch up your regular chicken dinner, this Pad Thai is it!

Calories in Chicken Pad Thai: There are 493 calories in one serving of this Pad Thai recipe. There are 29g of protein, 50g carbs and 20g of fat.

Healthy Chicken Pad Thai Recipe (5)

This recipe is sponsored by The Ohio Poultry Association. All thoughts and opinions are my own. Thank you so much to brands like them who believe in my and my recipes so I can keep sharing free ones with you!

If you love this recipe as much as I do, don’t forget to leave a star rating and comment. Tag me on Instagram so I can see what you made!

More Noodles

  • Birria ramen
  • Gochujang noodles

Tap stars to rate!

4.87 from 37 votes

Chicken Pad Thai

Prep: 10 minutes mins

Cook: 20 minutes mins

Total: 30 minutes mins

You won’t know this Chicken Pad Thai isn’t from your favorite takeout spot! It’s full of veggies, flavorful chicken, a creamy peanut butter sauce and only takes 30 minutes to make!

Healthy Chicken Pad Thai Recipe (6)

Molly Thompson

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Molly Thompson

Servings: 6 people

Ingredients

For the Pad Thai:

  • 8 oz wide rice noodle
  • 2 tablespoons sesame oil divided
  • 1 lb chicken breast sliced into thin strips then 2 inch pieces
  • 1 red bell pepper thinly sliced then halved
  • 1 shallot minced (about 1/3 cup)
  • 1 cup matchstick carrots
  • 4 cloves garlic minced
  • 3 eggs beaten
  • 2 cups bean sprouts
  • 2 green onions chopped
  • 1/2 cup unsalted peanuts roughly chopped
  • 1/4 cup chopped cilantro

For the Sauce:

  • 1/4 cup soy sauce or coconut aminos for gluten free option
  • 1 tablespoon lime juice
  • 2 tablespoons rice vinegar
  • 1 tablespoon fish sauce
  • 3 tablespoons coconut sugar could also use brown sugar
  • 1 tablespoon sriracha or red chili paste plus more if you want more heat
  • 3 tablespoons creamy peanut butter
  • 1/2 teaspoon ground ginger

Instructions

  • Cook the rice noodles according to the package directions, being careful not to overcook because they’ll cook longer once mixed in the sauce. Most noodles call for soaking them in hot water for about 10 minutes.

  • While they’re soaking, whisk all of the sauce ingredients together in a small bowl until completely incorporated and the peanut butter is no longer clumpy then set aside.

  • When the noodles are done, strain them then toss them with 1 tablespoon of sesame oil and set aside.

  • Heat the remaining tablespoon of sesame oil in a wok or deep skillet over medium-high heat. Once it’s hot and rippling, add the sliced chicken and allow to cook without moving for 1-2 minutes until it starts to turn crispy and golden brown. Flip and cook until the chicken is cooked all the way through (the internal temp should reach 165°F).

  • Remove the chicken to a clean plate or paper towel. Add the red pepper and shallots and cook on medium heat for 2-3 minutes then add the carrot and garlic and cook again for 1-2 minutes. Turn the heat to medium low, add the beaten eggs and stir to scramble, being careful not to overcook them.

  • Add the chicken back to the pan with the cooked noodles and sauce and mix well to coat everything.

  • Finish by topping it with the bean sprouts, green onion, cilantro and peanuts and toss gently. Serve warm with more cilantro, peanuts and lime juice if desired.

  • Last step! If you make this, please leave a review letting us know how it was!

Nutrition

Serving: 1serving | Calories: 493kcal | Carbohydrates: 50.7g | Protein: 28g | Fat: 20g | Cholesterol: 148mg | Sodium: 691mg | Fiber: 4.3g | Sugar: 13.5g

Nutrition information is automatically calculated, so should only be used as an approximation.

Like this? Leave a comment below!

Healthy Chicken Pad Thai Recipe (2024)

FAQs

How healthy is chicken Pad Thai? ›

Chicken pad Thai is high in protein, with 38 grams per serving. It's healthier than takeout and isn't oily. You can make this recipe with shrimp or tofu. Easily make this chicken pad Thai vegan.

What makes Pad Thai taste so good? ›

If it's only made of those ingredients, what then makes it so unique? A Pad Thai has tamarind, fish sauce, garlic, dried shrimp, palm sugar, and red chili pepper. These simple ingredients make Pad Thai a bowl of five tastes—salty, sweet, sour, bitter, and umami.

What is chicken Pad Thai made of? ›

What is Chicken Pad Thai Made of? This Thai street food dish is primarily made with small pieces of cooked chicken, eggs, rice, noodles, an assortment of veggies and seasonings. Then it's all tossed in a sweet and savory sauce. My sauce is made with ketchup, fish sauce, sugar, garlic, peanut butter, and lime.

Is Pad Thai bad for cholesterol? ›

Padthai is a full-energy like fast food(KFC or Mcdonalds) but The nutrients are more complete. It contains a lot of carbs and is high in cholesterol. The cook does add peanuts and sugar to the dish, too. There are a lot of other Thai dishes that are more healthy, indeed.

Is Thai food healthy or unhealthy? ›

Traditional Thai cuisine is quite healthy and largely based on vegetables, lean proteins, and fresh herbs and spices. Certain Thai dishes are high in refined carbs and may contain deep-fried foods, added sugar, or high amounts of salt.

Is Pad Thai junk food? ›

Although the ingredients in pad Thai are generally pretty healthy, the calories can still add up fast. Just one cup of a typical pad Thai has about 400 calories and 17 grams of fat, as well as loads of sodium. To balance it out, I always order mine with an extra serving of steamed vegetables to mix in.”

What are the 5 flavors of Pad Thai? ›

The name of this establishment refers to the five flavors (ha/ห้า=five, roat/รส=flavors) which are present in a good pad Thai: salty, sweet, sour, spicy, and savory.

What is Pad Thai sauce made of? ›

Pad Thai Sauce is made with fish sauce, oyster sauce, brown sugar and tamarind. Tamarind is the ingredient that is the heart and soul of Pad Thai sauce, giving the sauce the sour flavour that Pad Thai is known for. It's an ingredient used in South East Asian cooking, like this Malaysian Beef Rendang.

What can I use instead of tamarind paste in Pad Thai? ›

TAMARIND SUBSTITUTION

Although ketchup is a common replacement for tamarind paste, we prefer this tasty mixture: 1/4 cup (50 mL) tomato paste, 2 tbsp (30 mL) rice vinegar or freshly squeezed lime or lemon juice, 2 tbsp (30 mL) Worcestershire, 2 garlic cloves, minced, 1 tbsp (15 mL) brown sugar and 1 tbsp (15 mL) water.

What meat is best in Pad Thai? ›

Here are some common protein choices for Pad Thai:
  • Shrimp: Shrimp is a classic and popular protein choice for Pad Thai. ...
  • Chicken: Chicken is another commonly used protein in Pad Thai. ...
  • Tofu: Tofu is an excellent plant-based protein option for vegetarian or vegan versions of Pad Thai.
Jun 9, 2019

How is Pad Thai traditionally made? ›

Pad thai is made with rice noodles, which are stir fried with eggs and chopped firm tofu, flavored with tamarind juice, fish sauce, dried shrimp, garlic, shallots, and sometimes red chili pepper and palm sugar, and served with lime wedges and often crushed roasted peanuts.

What is the unhealthiest Thai dish? ›

Worst: Red or Green Curry

Thai curries are usually made with a hefty dose of coconut milk, and that won't do your diet any favors. One cup of the creamy milk packs in 400 calories. It also has 36 grams of saturated fat -- more than three times the recommended daily amount.

Can diabetics eat Thai? ›

Plenty of classic Thai dishes incorporate a healthy balance of ingredients, with dark leafy greens, raw vegetables and steamed seabass, for example. Meanwhile, juices are often laden with sugar, snacks are deep fried in palm oil, and generous helpings of white sugar added to the most savory of dishes.

Are Pad Thai rice noodles healthy? ›

Rice noodles are low in fat and moderate in calories, making them a healthy option. Try pairing them with high fiber veggies and tasty sauces — though you may want to limit your use of high sodium add-ins like soy sauce.

Does chicken Pad Thai have sugar in it? ›

Pad Thai Sauce is made with fish sauce, oyster sauce, brown sugar and tamarind.

Is Thai food high in calories? ›

However, as many of us would suspect, but perhaps really would prefer not to know (as we delight in finishing an entire dish of Pad Thai), some Thai dishes have a lot more calories and fat than you might expect. Coconut milk and fried dishes are two of the main culprits.

Is Pad Thai healthier than lo mein? ›

Is Pad Thai or Lo Mein healthier? Pad Thai has 357 calories per cup whereas Lo Mein has 310 calories for the same serving. These calorie comparisons are based on the traditional ingredients in these noodle dishes. The calorie count may vary depending on the vegetables used as well as the protein that is added.

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