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Healthy Chicken Pad Thai - High Protein & Low Calorie

A macro-friendly, delicious Healthy Chicken Pad Thai that comes together in under 20 minutes. Packed with 43g of protein per serving, this restaurant-style dish delivers authentic flavors without the guilt.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: Asian, Thai
Calories: 465

Ingredients
  

  • 450 g chicken breast raw, sliced (about 1 lb)
  • 1 teaspoon baking soda for tenderizing
  • 1 cup water for tenderizing
  • 8 oz Pad Thai rice noodles medium width, flat
  • 4 oz extra-firm tofu diced
  • 1 large egg
  • 1 cup carrots julienned
  • 1 cup snow peas trimmed
  • 1/2 medium red onion sliced
  • 3 cloves garlic minced
  • 1 medium fresh chili sliced (Thai chili or serrano)
  • 4 stalks green onions chopped
  • 1 cup bean sprouts fresh
  • 1 teaspoon sesame oil divided
  • 3 tablespoons low sodium soy sauce
  • 2 tablespoons oyster sauce
  • 2 tablespoons tamarind puree not paste
  • 1 tablespoon fish sauce
  • 2 tablespoons zero calorie sweetener or brown sugar
  • 1 teaspoon sriracha optional, adjust to taste
  • 1/4 cup crushed peanuts for garnish
  • 2 medium limes cut into wedges

Equipment

  • Large pan or wok
  • Small bowl for sauce
  • mixing bowl
  • Small bowl for whisking egg

Method
 

  1. In a bowl, mix 1 teaspoon baking soda with 1 cup water. Add the sliced chicken and let sit for 15 minutes. Rinse thoroughly with cold water and pat dry.
  2. While chicken marinates, cook rice noodles according to package directions. Drain, rinse with cold water, and toss with a small amount of oil. Set aside.
  3. In a small bowl, whisk together soy sauce, oyster sauce, tamarind puree, fish sauce, sweetener, and sriracha (if using) until well combined.
  4. Heat 1/2 teaspoon sesame oil in a large pan or wok over high heat until smoking. Add the chicken and cook for 4 to 6 minutes until golden and fully cooked. Remove from pan and set aside.
  5. Add the remaining 1/2 teaspoon oil to the pan. Add carrots and diced tofu, stir for 1 minute. Add snow peas, red onion, garlic, and fresh chili. Cook for 1 to 2 minutes.
  6. Push vegetables to the sides of the pan, creating a clear space in the center. Crack the egg into the center, scramble quickly with a spatula, then mix with the vegetables and tofu.
  7. Add cooked noodles, cooked chicken, bean sprouts, and prepared sauce. Toss everything together for 2 to 3 minutes over high heat until evenly coated and heated through.
  8. Add chopped green onions and toss for 30 seconds, letting the residual heat cook them slightly.
  9. Divide into 4 bowls and top with crushed peanuts, extra green onions, and lime wedges for squeezing.

Notes

Recipe serves 4. The baking soda tenderizing technique keeps chicken incredibly moist. Use high heat throughout cooking for authentic restaurant-style flavor and texture. Store leftovers in airtight container for up to 3 days. For best results, have all ingredients prepped before you start cooking.
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