Low-FODMAP 30-Minute Pad Thai Perfection Recipe; Gluten-free, Vegetarian

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This is the rich, creamy decadent low-FODMAP Pad Thai recipe that you and I have been waiting for!

While eating out low-FODMAP is much simpler than it used to be, Thai and other Asian restaurants aren’t the easiest choices. Many sauces are so complex and elaborate, that it may be tricky to navigate these venues safely.

But take heart! This low-FODMP Vegetarian Pad Thai Recipe is rich and peanutty, and better than any restaurant Pad Thai I have ever had.  I guarantee you will love this low-FODMAP Pad Thai. It is also so easy.

You may also love my low-FODMAP Beef Lo-Mein and low-FODMAP Pineapple Chicken Stir-Fry or low-FODMAP Butter Shrimp recipes.  Or check out over 475 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Peanutty Low-FODMAP 30-Minute Pad Thai Perfection; Gluten-free, Vegan

While this recipe has not been lab tested a single serving should be low-FODMAP based on the ingredients (using FODMAP Data at time of posting)

Serves: 3

Prep time: 10 minutes

Cook time 15 minutes

Total time: 25 minutes


For Sauce:

  • 1/3 cup water (or low-FODMAP vegetable stock)
  • 2 TB soy sauce (optional use gluten free)
  • 3 TB brown sugar
  • 3 TB natural peanut butter (salted or unsalted)
  • 1 TB fresh squeezed lime juice
  • 1 TB rice wine vinegar
  • 2 tsp Tabasco Original sauce (more to taste) –contains: distilled vinegar, red pepper, salt
  • 1 tsp grated fresh ginger (or ½ tsp ground ginger)

For the Main:

  • 4 ounces rice noodles, cooked and rinsed (can use brown or white rice noodles- I used brown so they are darker)
  • ½ cup bean sprouts
  • 1 tsp garlic infused oil
  • 1 large egg, beaten (optional for vegans)
  • 2 cups firm or extra-firm tofu (cut in cubes)
    • firm tofu is low-FODMAP
    • can substitute 2 cups chicken breast or shrimp if desired


  • Chopped cilantro, crushed peanuts, bean sprouts and lime wedges


  • Combine ingredients for sauce in medium bowl and mix well (I used a mini-processor to combine)
  • Cook tofu in infused oil over medium heat
  • If skillet large enough move to side (or remove temporarily) and add egg
  • Scramble egg
  • Add noodles to skillet with tofu/egg and pour sauce over the top
  • Cook for 3-5 minutes until sauce thickens slightly
  • Add bean sprouts and cook 1 minute, or less if you prefer your sprouts crunchy
  • Plate with assorted garnish as desired
  • Add additional Tabasco to taste

  • This tastes absolutely low-FODMAP Pad Thai perfect!

Comments Rating 5 (7 reviews)

23 Responses

  1. This recipe is So easy and full of flavor. I substituted the Tofu for ground turkey, my husband enjoyed it so much he had 4 servings!

    1. Lora,
      We are thrilled to hear from you!!
      The turkey sounds like a great substitution, thank you for sharing that tip!
      You are so sweet to post a comment and stars.
      We also wanted to share that we have a cookbook coming out October 6,2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch ?

  2. Cooked this for vegan friends

    I prepare this for my meal prep but I cooked it for my vegan friends and they licked their bowls – delicious. I found ginger paste is good for flavour and I used Tabasco and dried chili too for a bit of punch – I add a little more lime juice, chili and ginger as I love it flavourful.

    1. Natalie,
      LOVE hearing from you! So glad you enjoyed the recipe. You may also want to try our new low-FODMAP Thai Peanut Chicken in the Slow Cooker. Stay in touch 🙂

  3. Great low Fodmap veggie meal

    We struggle to find low Fodmap meals that are both vegetarian and full of flavour, and this recipe absolutely nails it! Thank you!

    1. Rachel,
      So happy to hear from you!
      We know you find other great options on our blog 🙂
      Can we suggest taking a look at our COOKBOOK available in the US, Canada, UK and Australia? It may also be a great asset to you!!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      Stay in touch!

  4. Love this pad thai recipe! I will sub either chicken breast, or if none is thawed, chicken burger that is cooked and then chopped into bite sized pieces. I don’t eat peanut butter so I used 2 tbs of seeds (pumpkin and sunflower) in the sauce and put all sauce ingredients in my bullet, leaving pieces of the seeds, akin to the crushed peanuts that usually top the pad thai.

  5. New favourite!

    My hubby has IBS and we struggle for variety at mealtimes. We made this with chicken and added broccoli and carrots – the whole family of 6 had seconds!! Super delicious, thanks so much.

    1. Ainslie,
      How AWESOME! This is such a lovely review and it made our day shine!! Stay in touch with us!

  6. Soo good!

    I’ve made this a few times with chicken, turkey, and shrimp. All were delicious! Thanks for making easy and delicious low fodmap recipes!

    1. The recipes on this site are low in FODMAPs, not low in histamines.
      Thank you for your question.

    1. Thanks for the question! Sure, you could use beef or chicken broth in the recipe, it just would not be vegan/vegetarian that way. Good luck!

  7. Hello, if someone is allergic to peanut butter, what would be the best substitution for that ingredient? Thanks!

    1. Thanks for the question! You could try sunflower seed butter, tahini (sesame seed paste) or almond butter instead, depending on your preference. Good luck!

  8. Delicious

    This recipe was easy, quick and delicious! even my husband agreed and he’d doesn’t follow FODMAP and I am fairly new to it due to food sensitivities that are finally making sense!
    I would say this is as close to authentic Pad Thai as you could get without going to the real thing.
    I could practically drink the sauce. I added crush peanuts to the top of the dish as a garnish. And made double the sauce so I could do a quick grab and go for a last minute lunch idea!
    This will be in our weekly rotation.

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