Chicken Pad Thai: Keto-Friendly Or Not?

Chicken Pad Thai is a popular Thai dish that is typically made with rice noodles, chicken, shrimp, bean sprouts, egg, peanuts, and a tangy sauce. While it is a delicious dish, traditional Pad Thai is not suitable for those following a keto diet due to its high carb and sugar content. However, it is possible to make a keto-friendly version of this dish by swapping out the rice noodles for low-carb alternatives such as shirataki noodles, zucchini noodles, or cabbage noodles. The sauce can also be made keto-friendly by using sugar substitutes and sugar-free ketchup. This keto version retains the authentic flavours of the dish while being healthier and suitable for those on a keto diet.

How to make keto-friendly chicken pad Thai sauce

The sauce is a key component of any pad Thai, and the good news is that it's relatively easy to make a keto-friendly version. Here are the steps you can follow to make a delicious and authentic-tasting keto pad Thai sauce:

Ingredients:

• Fish sauce
• Lime juice
• Tamari sauce or coconut aminos or soy sauce
• Rice wine vinegar
• Sweetener (such as Swerve Brown, liquid stevia, or a brown sugar substitute)
• Tomato ketchup (reduced sugar or sugar-free)
• Peanut butter
• Garlic
• Chili paste (such as Sambal Oelek)
• Salt and pepper (optional)
• Xanthan gum (optional, for thickening)

Method:

• Combine all the ingredients for the sauce in a small bowl and mix well.
• Adjust the quantities of each ingredient to suit your taste preferences. For example, if you like your pad Thai spicier, add more chili paste. If you prefer it sweeter, add more sweetener.
• Set the sauce aside while you prepare the other ingredients for your keto chicken pad Thai.
• When you're ready to add the sauce to your stir-fry, pour it into the wok or pan and toss to combine with the other ingredients.
• Cook everything together for a few minutes to allow the flavours to meld and the sauce to thicken slightly.

Feel free to experiment with the ingredients and adjust the quantities to suit your taste. You can also try adding other ingredients to the sauce, such as ginger, cilantro, or coconut milk, to create your own unique flavour profile. Enjoy your keto-friendly chicken pad Thai!

The best noodle substitutes for chicken pad Thai on keto

Chicken pad Thai is traditionally made with rice noodles, which are not keto-friendly as they are high in carbohydrates. However, there are several low-carb noodle substitutes that can be used to make a delicious keto-friendly version of this dish. Here are some of the best options:

Shirataki Noodles

Shirataki noodles, also known as miracle noodles, are a popular choice for keto pad Thai. They are made from konjac yam and are almost carb-free, making them perfect for weight loss. They are virtually tasteless, so they take on the flavours of the dish, and their rubbery texture works well in Asian cuisine. Shirataki noodles can be found in most Asian markets and health food stores.

Spaghetti Squash

Spaghetti squash is a great low-carb alternative to traditional noodles. When cooked, the flesh of the squash separates into strands that resemble spaghetti, hence the name. Spaghetti squash has a mild flavour and can be used in place of Shirataki noodles in keto pad Thai.

Hearts of Palm Noodles

Hearts of palm noodles are another good option for those who are not fans of Shirataki noodles. They have a more familiar texture and are a good source of fibre. Hearts of palm noodles can be purchased online or at specialty health food stores.

Zucchini Noodles

Zucchini noodles, also known as zoodles, are a popular choice for keto dishes. They are easy to make at home with a spiralizer and have a mild flavour that won't overpower the other ingredients in the pad Thai. Zucchini is a good source of vitamins and minerals, making it a nutritious addition to the dish.

Soybean Noodles

Soybean noodles are another keto-friendly option for pad Thai. They are made from soybeans and are high in protein and fibre, making them a nutritious and filling choice. Soybean noodles can be found in most Asian markets and some health food stores.

With these noodle substitutes, you can enjoy a delicious and authentic-tasting keto chicken pad Thai without compromising your health goals.

How to prepare shirataki noodles for chicken pad Thai

Shirataki noodles are a great low-calorie, low-carb alternative to rice noodles in chicken pad Thai. Here is a step-by-step guide on how to prepare them:

Step 1: Drain and Rinse the Noodles

Start by draining the liquid from the shirataki noodle packet. Rinse the noodles under hot or cold running water for about 2 minutes, or until the unpleasant odour is gone. You can also soak the noodles in water to remove the smell. Repeat this process 5-6 times, or until the noodles no longer smell like the konjac plant they are made from.

Step 2: Boil the Noodles

Place the noodles in a pot of boiling water and cook for 2-3 minutes. This step further helps to remove the odour and improve the texture of the noodles. Drain the noodles and set aside.

Step 3: Dry the Noodles

Place a large cast-iron skillet or non-stick pan on medium-high heat. When the skillet is hot, add the drained shirataki noodles and stir gently for approximately 3-5 minutes. You want to remove as much water as possible without drying out the noodles. Using tongs, turn the noodles occasionally to avoid overcooking them. This step is important for achieving the right texture.

Step 4: Prepare the Chicken and Other Ingredients

While the noodles are drying, you can prepare the chicken and other ingredients for your pad Thai. Cut the chicken into bite-sized pieces and season as desired. You can also chop the green onions, cilantro, and peanuts, and prepare the pad Thai sauce by mixing together ingredients such as fish sauce, coconut aminos or soy sauce, peanut butter, lime juice, and sweetener.

Step 5: Cook the Chicken and Other Ingredients

Heat oil in a separate pan over medium-high heat. Add the chicken and cook until seared on both sides, then set aside. In the same pan, you can also stir-fry other ingredients such as garlic, ginger, and scallions.

Step 6: Combine and Serve

Once the noodles are dry, add the chicken, sauce, and other ingredients to the skillet and toss to combine. Continue stir-frying for a few minutes until everything is well combined and heated through. Serve your chicken pad Thai with toppings such as bean sprouts, crushed peanuts, scallions, and a squeeze of lime juice. Enjoy!

Chicken pad Thai cooking instructions

Ingredients

• Chicken breasts or chicken thighs
• Rice noodles or zucchini noodles
• Vegetable oil or sesame oil
• Eggs
• Green onions or scallions
• Bean sprouts
• Fish sauce
• Brown sugar
• Lime juice
• Tamarind puree or ketchup
• Oyster sauce
• Garlic
• Cilantro
• Peanuts
• Soy sauce
• Peanut butter
• Rice vinegar
• Salt and pepper
• Chilli or red pepper flakes

Method

• Start by prepping your fresh produce. Wash and dry the herbs and vegetables. Thinly slice the green onions or scallions, keeping the whites and greens separate. Remove cilantro leaves from the stems and give them a rough chop. Peel and mince the garlic.
• Butterfly the chicken breasts and cut them into small, bite-sized pieces.
• Prepare the rice noodles according to the package instructions. If using zucchini noodles, spiralize them and set aside.
• In a small bowl, mix together the ingredients for the sauce: fish sauce, brown sugar, lime juice, tamarind puree or ketchup, oyster sauce, garlic, peanut butter, rice vinegar, and soy sauce.
• Heat oil in a wok or large pan over medium-high heat. Add the chicken and cook until seared and cooked through. Remove from the pan and set aside.
• In the same pan, add the garlic and onion and cook for 30 seconds until fragrant. Add the egg and scramble it, then add the white parts of the scallions and cook until softened.
• Add the chicken back to the pan, along with the sauce, noodles, bean sprouts, and remaining vegetables. Toss everything together and cook until the sauce is absorbed by the noodles.
• Remove from the heat and stir in the cilantro and half of the peanuts.
• Serve with lime wedges on the side and sprinkle with the remaining peanuts and some chilli or red pepper flakes.

Chicken pad Thai ingredient alternatives

Chicken Pad Thai is a popular Thai dish that typically includes rice noodles, chicken, bean sprouts, egg, peanuts, and a tangy sauce made with tamarind paste and fish sauce. However, if you're following a keto diet, there are some easy ingredient alternatives you can use to make a keto-friendly version of this dish. Here are some suggestions for ingredient alternatives to make a delicious and authentic-tasting keto chicken pad Thai:

Noodles

Instead of using rice noodles, which are high in carbohydrates, you can use shirataki noodles, zucchini noodles, spaghetti squash, hearts of palm noodles, or soybean noodles. Shirataki noodles are a popular choice for keto pad Thai as they are made from konjac yams and have very few net carbs per serving.

Sauce

The traditional pad Thai sauce is typically made with tamarind paste. However, if you're not a fan of tamarind or don't have access to it, you can use peanut butter or almond butter as a substitute. You can also add some coconut aminos or soy sauce to the sauce for extra flavour. If you prefer a gluten-free option, coconut aminos are a good choice. Don't forget to add some acidity to the sauce with fresh lime juice or rice wine vinegar.

Protein

Chicken pad Thai typically includes chicken, but you can also use shrimp or tofu as a protein source. If you're using chicken, opt for chicken breast as it has a milder flavour and is a lean protein source.

Vegetables and Herbs

Bean sprouts are traditionally used in pad Thai, but you can also add other low-carb vegetables like bell peppers, carrots, onions, or zucchini. For herbs, scallions (green onions), garlic, ginger, and cilantro are great additions that will enhance the flavour of your dish.

Toppings

Chopped peanuts are a classic topping for pad Thai, adding a delightful crunch and nutty flavour. You can also top your dish with crushed red pepper flakes, extra cilantro, and green onions.

Frequently asked questions