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FODMAP friendly Pad Thai

Updated: Oct 20, 2022

Living on a low FODMAP diet can be tough, but here is a version of Pad Thai that is easy to make and is low in FODMAPs - perfect if you are following the exclusion phase of the FODMAP plan. This can be made with chicken or tofu if you want to make a vegetarian version. I adapted this recipe from a Foodbank WA recipe, so you can find the original here. This recipe makes 4 serves.


- 1 packet (250-300g) rice noodles (pad Thai noodles)

- 4 table spoons soy sauce (check your soy sauce doesn't contain any hidden FODMAPs by reading the label)

- 6 cups of water, boiling

- 2 limes

-1 table spoon of sugar

- 2 chicken breasts (500g) OR 300g hard tofu

- 1 table spoon garlic infused olive oil

- Spray oil

- 3 carrots, thinly sliced

- 1 red capsicum, thinly sliced

- 20 snow peas, ends chopped off if desired

- 1 packet of bean sprouts

- 100g peanuts


1. Place the noodles in a large bowl, add the boiled water to the bowl so that it covers the noodles and let them soak for 5-10 minutes. Drain.

2. Meanwhile, mix the soy sauce with 1/4 cup of water, the juice from one of the limes and the sugar in a small bowl.

3. If making the chicken version, cut the chicken into small pieces, Lightly spray a fry pan with spray oil and cook on a medium heat for approximately 5 minutes or until brown. Set aside.

4. Add garlic infused olive oil to a fry pan, and add vegetables, as well as the tofu if using. Cook, stirring occasionally for approximately 5 minutes.

5. Add noodles, soy sauce mix, most of the bean sprouts and chicken (if using) to the fry pan and mix with the vegetables.

6. Plate, adding the rest of the bean sprouts on top as a garnish, as well as the peanuts. Chop the second lime into segments and squeeze over the dish.


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