Madeleine Hull
Thai food is known for its rich flavours, aroma, and fresh ingredients, and it's possible to enjoy Thai cuisine while on a keto diet. Pad Thai is a popular Thai dish that typically consists of rice noodles, vegetables, and protein stir-fried in a spicy sauce. However, the rice noodles and sauce contain high levels of carbohydrates, making it unsuitable for a keto diet. Fortunately, there are keto-friendly alternatives to traditional Pad Thai that use low-carb noodles and sauces, allowing those on a keto diet to enjoy the flavours of Thailand without sacrificing their dietary goals.
| Characteristics | Values |
|---|---|
| Can you eat Pad Thai on keto? | No, traditional Pad Thai is not keto-friendly due to its high carbohydrate content. |
| Keto-friendly alternatives | Use zucchini noodles, shirataki noodles, or cabbage noodles instead of rice noodles. |
| Use a keto-friendly sauce that does not contain sugar or other high-carb ingredients. | |
| Choose chicken, shrimp, or vegetables as the protein source. | |
| Add low-carb vegetables such as bell peppers, onions, zucchini, mushrooms, and broccoli | |
| Use coconut aminos or tamari instead of soy sauce. | |
| Use a brown sugar substitute or monk fruit sweetener instead of sugar. |
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What You'll Learn
Keto-friendly Pad Thai sauce
Pad Thai is typically a noodle dish from Thailand that is stir-fried with vegetables and protein in a spicy sauce. However, the dish is not keto-friendly as it contains rice noodles and a sauce that has high-carb ingredients.
To make a keto-friendly Pad Thai sauce, you can use a combination of soy sauce, water, fish sauce, sesame oil, rice vinegar, chili sauce, and brown sugar substitute. Some recipes also include peanut butter, which is a more traditional ingredient in Pad Thai. Here is a recipe for a keto-friendly Pad Thai sauce:
Ingredients:
- Soy sauce or coconut aminos
- Fish sauce
- Sesame oil
- Rice vinegar
- Chili sauce
- Brown sugar substitute (e.g. Swerve Brown or monk fruit sweetener)
- Peanut butter (optional)
Instructions:
- Combine all the ingredients, except for the peanut butter, in a small saucepan.
- Begin heating the ingredients on the stove until they start to simmer.
- Whisk in the peanut butter. The sauce will thicken slightly.
- Remove from the heat.
This sauce can be used with keto-friendly noodles such as zucchini noodles, shirataki noodles, or cabbage noodles. Remember to drain and dry shirataki noodles before cooking them in the sauce to prevent a watery dish.
You can also add protein like chicken or shrimp and vegetables such as onions, peppers, and bean sprouts to create a delicious and nutritious keto-friendly Pad Thai.
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Noodle alternatives
Pad Thai is typically a noodle dish, which is high in carbohydrates and therefore not suitable for a keto diet. However, there are several noodle alternatives that can be used to make keto-friendly Pad Thai.
One option is to use zucchini noodles, also known as zoodles. Zoodles are long strands of zucchini that have been spiralized, and they can be purchased pre-spiralized or made at home. While they are surprisingly delicious and a good source of nutrients, they may release too much moisture, making the sauce watery.
Another noodle alternative is shirataki noodles, which are made from konjac and tofu. These noodles are chewy, versatile, and can be used in a variety of dishes. They are also high in fiber and can be purchased pre-cooked. However, some people may not like their flavor and rubbery consistency.
Cabbage noodles are another simple and nutritious option for keto Pad Thai. Cabbage is low in carbs and a good source of vitamins and minerals. To use it as a noodle replacement, the cabbage head can be chopped into thin noodles or the whole leaves can be used as lasagna sheets.
Other noodle alternatives that can be used in keto dishes include palmini noodles, spaghetti squash, and various spiralized vegetables such as carrots, turnips, beets, and cucumbers. It is important to note that while these alternatives are low in carbohydrates, they may be higher in calories and lower in protein. As a result, it is recommended to pair them with hearty sauces or protein-rich additions to ensure a satisfying meal.
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![Best Of Thailand Authentic Pad Thai Sauce - Rich Tamarind Flavor, Tangy, Sweet, Savory | Ideal for Noodles, Stir-Fries [NO MSG] | Kosher, Fat-Free | 2-Pack 23.65 Fl Oz](https://m.media-amazon.com/images/I/91C1del--XL._AC_UL320_.jpg)
Chicken preparation
You can use chicken breasts or thighs for this recipe. Chicken breasts should be boneless and skinless, and cut into thin strips or cubes. Chicken thighs can be deboned and cut into thin slices. It is easier to slice the chicken thinly when it is semi-frozen.
To brown the chicken, you can coat it with baking powder before cooking. Heat a large skillet or saucepan over medium-high heat, and add avocado oil or another oil of your choice. Add the chicken and sauté until lightly browned and cooked through, which should take around 5 to 7 minutes. You can also add other proteins like shrimp, pork, beef, or tofu to the dish.
Once the chicken is cooked, transfer it to a plate or bowl, and drain off any liquid in the pan. You can then proceed to cook the vegetables and other ingredients in the same pan.
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Vegetables to include
Pad Thai is traditionally a noodle dish from Thailand, which is stir-fried with vegetables and protein. To make it keto-friendly, the noodles are replaced with low-carb alternatives, and keto-friendly vegetables are included.
The following vegetables can be included in a keto-friendly Pad Thai:
- Bell peppers
- Onions
- Zucchini
- Mushrooms
- Broccoli
- Cabbage
- Green beans
- Cauliflower
- Tomatoes
- Celery
- Water chestnuts
- Carrots
- Thai basil
- Jalapenos
- Mint
- Cucumbers
- Chilli peppers
These vegetables can be stir-fried in coconut oil, with garlic and a keto-friendly sauce.
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$12.95
Toppings and sides
To make keto-friendly Pad Thai, you can use a variety of toppings and sides to enhance the flavour and texture of the dish. Here are some options to consider:
Noodles
When making keto Pad Thai, it is essential to replace the traditional rice noodles with low-carb alternatives. Some popular options include:
- Shirataki noodles: These noodles, also known as miracle noodles or zero-calorie noodles, have very little flavour of their own, but they pair well with the bold flavours of Pad Thai. They are made from the konjac plant and can be found in most major grocery stores.
- Palmini noodles: These noodles are made from palm starch and are a good low-carb substitute.
- Zucchini noodles: Also known as "zoodles," these noodles are made from zucchini and can be a great way to add more vegetables to your dish. However, they tend to release a lot of moisture, which can dilute the sauce.
- Cabbage noodles: Shredded cabbage is a simple and healthy alternative to traditional noodles. It is commonly used in egg rolls and keto crack slaw, so it works well in Pad Thai too.
Protein
Pad Thai is typically served with a protein source such as chicken, shrimp, or tofu. When choosing a protein for your keto Pad Thai, here are some options:
- Chicken: Chicken thighs or breasts can be used, and they can be sliced thinly and cooked in avocado oil or sesame oil to add flavour and texture. Baking powder can also be used to help the chicken brown.
- Shrimp: Shrimp is a great low-carb option and can be added to the dish for extra protein.
- Tofu: While tofu may not be suitable for strict keto diets, it can be crumbled and used as an egg substitute if you prefer a vegetarian option.
Vegetables
In addition to the noodles and protein, keto Pad Thai typically includes a variety of low-carb vegetables:
- Peppers: Red bell peppers or green bell peppers can be thinly sliced and sautéed.
- Onions: Red or white onions can be diced and added to the dish for flavour.
- Garlic: Minced garlic or garlic powder can be used to add aroma and flavour to the dish.
- Bean sprouts: Mung bean sprouts are commonly used in Pad Thai and can be added at the end for a crunchy texture.
- Cilantro: Fresh cilantro can be chopped and sprinkled on top for added freshness.
- Pickled radishes: For an authentic touch, serve your Pad Thai with pickled radishes on the side.
Sauces and Seasonings
The sauce is a crucial component of Pad Thai, and there are several keto-friendly options to choose from:
- Peanut sauce: Traditional Pad Thai often includes crushed peanuts or peanut butter in the sauce. However, peanuts are technically legumes and may not be suitable for strict keto diets. Look for low-sugar natural peanut butter without added oils and fillers.
- Coconut aminos: Coconut aminos is a keto-friendly alternative to soy sauce. It has a unique umami flavour and can be used in the sauce or as a seasoning.
- Tamari: If you are gluten-free but not strictly keto, tamari is another soy sauce alternative to consider.
- Sweeteners: Monk fruit sweetener or brown sugar substitutes like Swerve Brown can be used to add sweetness to the dish without the carbs.
- Spices and herbs: Red pepper flakes, chilli flakes, or fresh chilli peppers can be added for heat. Lime juice and lime wedges can also be served alongside the dish for added flavour and aroma.
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Frequently asked questions
No, traditional Pad Thai is not keto-friendly as it contains rice noodles and a sauce that are both high in carbohydrates. Tofu is also included, which is not keto.
Shirataki noodles, zucchini noodles, cabbage noodles, and Palmini noodles are all keto-friendly alternatives to rice noodles.
A keto-friendly Pad Thai sauce can be made using coconut aminos, peanut butter, lime juice, and a brown sugar substitute such as Swerve.
Keto-friendly vegetables include onions, peppers, bean sprouts, and garlic.
Chicken, shrimp, and eggs are all keto-friendly proteins that can be included in Pad Thai.
