A macro-friendly, delicious Healthy Chicken Pad Thai recipe that comes together in under 20 minutes. Packed with 43g of protein per serving, this fakeaway dish is a lower-calorie, high-protein alternative to traditional takeout. Enjoy the perfect balance of chewy rice noodles, tender chicken, crisp veggies, and a flavorful, tangy-sweet sauce that will have you coming back for more!
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Why you will love this Healthy Chicken Pad Thai Recipe
If you love Pad Thai but want a healthier, high-protein version that doesn’t compromise on flavor, this recipe is for you! This Healthy Chicken Pad Thai is a lighter take on the classic, with 43g of protein per serving and fewer calories than traditional takeout. It’s the perfect balance of chewy rice noodles, tender chicken, crisp veggies, and a rich, tangy-sweet sauce that ties everything together. Plus, it’s quick and easy to make—ready in under 20 minutes—so you can enjoy a nutritious, homemade meal without the hassle.
Whether you’re looking for a macro-friendly meal to fuel your day or simply craving a delicious comfort dish without the guilt, this Pad Thai ticks all the boxes. It’s packed with wholesome ingredients, naturally gluten-free, and satisfies those takeout cravings in a much healthier way. One bite, and you’ll see why this recipe is a must-add to your weekly dinner rotation!
Macros for Healthy Chicken Pad Thai
Per Serve (4):
Calories: 465
Carbohydrates: 52 grams
Protein: 43 grams
Fat: 10 grams
Ingredients and Substitutions for Healthy Chicken Pad Thai
Pad Thai Rice Noodles- any will work fine, I prefer the thinner noodles.
Raw Chicken Breast- Can sub for chicken thigh or shrimp.
Tofu- can omit
Egg
Veggies of choice- I use julienned carrots and snow peas plus red onion, garlic, fresh chilli, green onions and sprouts.
Oil- just a touch, I like to use sesame but olive oil will work fine
Sauce:
Low Sodium Soy Sauce- Can sub for normal soy sauce
Oyster Sauce- Essential, can substitute for a mushroom oyster sauce
Tamarind puree- not paste!
Fish Sauce
Sweetener- I use Natvia gold zero calorie sweetener, but normal brown sugar will work
Sriracha- optional, can omit
Garnish:
Green onion
Crushed peanuts
Lime Wedges
Cooking Tips
Tenderize Chicken with a Baking Soda Wash– For juicy, tender chicken, soak it in a baking soda and water solution before cooking. Mix 1 teaspoon of baking soda with 1 cup of water and let the sliced chicken sit for 15 minutes. Then, rinse thoroughly with cold water and pat dry. This technique helps break down the proteins, keeping the chicken moist and preventing it from drying out in the pan.
High Heat for the Best Stir-Fry- Pad Thai is best cooked quickly over high heat. Make sure your pan or wok is very hot before adding ingredients to get that authentic, slightly charred, restaurant-style flavor. If the heat is too low, the noodles can turn soggy.
Add Veggies for Extra Nutrition- Bulk up your Pad Thai with crisp vegetables like bean sprouts, carrots, snow peas, bell peppers, or zucchini.
Top with Fresh Garnishes- Finish your Pad Thai with fresh cilantro, green onions, lime wedges, and crushed peanuts for extra flavor, texture, and visual appeal.
How to Store the leftovers
Store in the fridge for up to 4 days when stored properly in an airtight container.
Reheating Tips:
- Stovetop: Add a splash of water or chicken broth and stir-fry over medium heat for a few minutes to bring back the moisture.
- Microwave: Reheat in 30-second bursts, stirring in between, and add a little water or sauce if the noodles seem dry.
Healthy Chicken Pad Thai – high Protein & low calorie
Ingredients
Chicken
- 450 g chicken breast raw
- 1 tsp baking soda
- 1 cup water
Pad Thai Ingredients
- 200 g pad thai noodles dried
- 1 tsp sesame or olive oil 3g
- 3 large eggs
- 150 g firm tofu
- 2 garlic cloves minced
- 1-2 fresh baby chillies optional
- 1 carrot julienned
- 1/2 cup snow peas julienned
- 1/2 red onion
- 1 cup mung bean sprouts save some for topping
- 1/4 cup green onion cut into large chunks
Sauce
- 4 tbsp brown sugar sweetener/alternative 70g, e.g monkfruit or natvia or sub for normal brown sugar
- 2 tbsp tamarind puree 55g
- 2 tbsp oyster sauce 50g
- 3 tbsp fish sauce 55g
- 1 tbsp low sodium soy sauce
- 1 tbsp sriracha 25g
- 1 tbsp water to thin slightly
Garnish
- green onion
- lime wedges
- 10 g crushed peanuts
Instructions
- Tenderize the Chicken – In a bowl, mix 1 tsp baking soda with 1 cup water. Add the sliced chicken and let sit for 15 minutes. Rinse thoroughly with cold water and pat dry.
- In a small bowl, whisk together the sauce ingredients until well combined.
- Heat 1/2 tsp oil in a large pan or wok over high heat. Add the chicken and cook for 4-6 minutes until golden and fully cooked. Remove from pan.
- Add the other 1/2 tsp oil and add the carrots, diced tofu and stir for 1 minute. Add the rest of the vegetables minus the bean sprouts and green onion and cook for 1-2 minutes.
- Make a whole in the middle of the pan and add the whisked egg, scramble it quickly, then mix with the rest of the vegetables and tofu.
- Add cooked noodles, cooked chicken, bean sprouts and sauce and toss everything together for 2-3 minutes until evenly coated and heated through. Add the Green onion and let the residual heat cook it.
- Divide into bowls and top with crushed peanuts, extra green onion, and lime wedges. Enjoy!
Notes
- Store in an airtight container in the fridge for up to 3-4 days.
- Reheat on the stovetop with a splash of water or in the microwave in 30-second bursts, stirring in between.
- Sweetener used- I use Natvia gold zero calorie sweetener, but normal brown sugar will work
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