Low FODMAP Pad Thai

Since our recent trip to Thailand, I continue to crave all the amazing dishes Russ and I indulged in on our visit. The food, seriously, was so delicious and full of fresh ingredients.

One of my favorite Thai dishes is Pad Thai.Pad ThaiMost of my low FODMAP diet followers seem to do well when ordering Pad Thai while dining out. It is an easy dish to find at your favorite Thai restaurant.  Most recipes for Pad Thai call for red curry paste.  I just happened to have brought some home from our recent trip to Thailand but it is easy to find in the Asian section of the grocers.  BUT: red curry paste often contains garlic and onion! I seem to tolerate the small amount found in the entire Pad Thai recipe, but if your tummy is particularly sensitive, you might try to make some homemade red curry paste to substitute in this recipe.  I found an interesting  Pad Thai recipe here and it included a low FODMAP version of red curry paste.

For my recipe, I julienned a zucchini and a couple carrots, ( did I mention that I love my julienne peeler?), washed about 2 cups of Mung bean sprouts and a small bunch of cilantro. I prepped the veggies earlier in the day so I would feel less rushed putting the recipe together at dinner time.

Julienned  vegetables need very little time to cook (bonus)! They wilt in moments once added to my prepared chicken.saute veggies in pad thaiWhile the chicken, noodles and veggies cooked, I mixed up a nice peanut pad Thai sauce…so tasty. I used my red curry paste from Thailand in my recipe, but again, if your tummy is very sensitive or you have just started the elimination phase of the low FODMAP diet, you should try to make your own red curry paste or perhaps leave it out of the recipe.

Pad Thai low FODMAPThe dish was a big hit. Really…there was not even one noodle left on the plate!

And in the spirit of Thailand, I thought I would share a couple pictures from my trip!

Ancient Buddha in Ko Samui.Ancient buddha

2 week old elephant nursing, Chiang Mai.
2 week old elephant

Low FODMAP Pad Thai


  • Makes 2-3 servings
  • 4 ounces of Pad Thai rice noodles
  • 2 teaspoon toasted sesame oil
  • 2 tablespoons all natural peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon red Thai curry paste (often contains some garlic & onion-can sub in homemade find link to recipe in post)
  • 1 teaspoon brown sugar
  • 1 teaspoon rice wine vinegar
  • 8 ounces skinless boneless chicken breast, cut in bite size pieces
  • 2 tablespoons garlic infused oil
  • 1 tablespoon ginger, minced
  • 3 large carrots, julienned
  • 1 medium zucchini, julienned
  • 1 cup mung bean sprouts
  • 1 lime, cut in 1/4s
  • Fresh cilantro or basil, chopped (2 tablespoons or so)
  • 1/4 cup salted peanuts, chopped


  1. Cook noodles per package directions, rinse and drain well.
  2. Add 1 teaspoon toasted sesame oil and chicken to large non-stick skillet and cook over medium heat. When chicken is almost cooked through, add garlic oil, ginger, carrots and zucchini until veggies are al dente.
  3. While noodles and chicken are cooking, prepare sauce by combining remaining 1 teaspoon sesame oil, peanut butter, soy sauce, red curry paste, brown sugar and vinegar.
  4. Add cooked and drained noodles to chicken and vegetables. Turn off heat. Drizzle sauce over and gently mix. If sauce seems too thick, add some warm water to the dish.
  5. Transfer mixture to a platter. Garnish with bean sprouts, fresh cilantro or basil and nuts.
  6. Squeeze 2 of the lime quarters over dish and reserve 2 for garnish on platter.

Five winners have been selected to win the free iTunes promo code to download the Monash University app.  You will receive an email today with instructions! Thanks for all the great food suggestions: Please note that some food items listed in the comment section by blog followers may or may not be suitable for the diet! Always read ingredients!