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Low FODMAPGarlic & onion freeTooGut original

Low FODMAP Chicken Pad Thai

Name: Low FODMAP Chicken Pad Thai
Prep time: 15 min
Cook time: 15 min
Yield: 4 servings
Cuisine: Modern Australian
Ingredients: 3 tbsp pure tamarind paste; 2 tbsp fish sauce; 1 tbsp gluten-free tamari; 2 tbsp pure maple syrup; 3 tbsp lime juice; 300 g dried flat rice noodles; 500 g chicken breast, thinly sliced; 2 tbsp garlic-infused olive oil; 3 large eggs, lightly beaten; 1 large carrot, cut into ribbons; 120 g bean sprouts; 0.5 cup spring onion green tops, sliced; 50 g roasted peanuts, crushed

Glossy rice noodles, golden chicken, egg and a sharp tamarind-lime sauce without garlic or onion. Big flavour, sensible portions and no sad substitute dinner.

Prep15 mins

Cook15 mins

Serves4

DifficultyEasy

Start cooking ↓

Low FODMAP chicken pad Thai with rice noodles egg carrot peanuts and lime — **TooGut pick**Flexible, practical, genuinely delicious.

Pad Thai adapts well to low FODMAP cooking because rice noodles already do the right job. Tamarind, fish sauce and lime supply the punch, while garlic-infused oil and spring onion green tops keep the savoury edge.

Why it worksWhole-food ingredientsFlexible swapsClear steps

What you’ll need

Ingredients

Serves4

Sauce

3 tbsppure tamarind paste
2 tbspfish sauce
1 tbspgluten-free tamari
2 tbsppure maple syrup
3 tbsplime juice

Noodles

300 gdried flat rice noodles
500 gchicken breast, thinly sliced
2 tbspgarlic-infused olive oil
3 large eggs, lightly beaten
1 largecarrot, cut into ribbons
120 gbean sprouts
½ cupspring onion green tops, sliced
50 groasted peanuts, crushed

One step at a time

Let’s cook.

Tick each step as you go. Built-in timers keep the important moments close.

Mix the sauce first

Whisk tamarind, fish sauce, tamari, maple syrup and lime until smooth. Taste for a balance of sour, salty and lightly sweet.

Soak, do not boil

Cover rice noodles with just-boiled water and soak according to packet directions until flexible but still firm. Drain and rinse briefly.

Cook in stages

Heat a wok over high heat with half the oil. Cook chicken for 4 to 5 minutes until golden, then move it to a plate.

Set the egg

Add remaining oil and eggs. Let them set for 20 seconds, then break into soft curds. Add carrot and noodles.

Sauce and toss hard

Return chicken, pour over sauce and toss for 2 to 3 minutes until noodles are glossy. Fold through sprouts and green tops off the heat. Finish with peanuts.

Per serve, estimate · Metric

Nutrition snapshot

Energy2,280 kJ

Protein38 g

Carbohydrate67 g

Fibre5 g

Approximate only. Values change with brands, portions and selected swaps.

Set yourself up

Equipment

✓ Large wok
✓ Heatproof bowl
✓ Tongs
✓ Small whisk