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Gluten Free Pad Thai

low FODMAP foods - pad thai

I think one of the main reasons I gravitate towards Asian foods is that so many are naturally gluten-free and can be easily modified to make for some delicious low FODMAP foods.   I especially love Thai cuisine as the noodles are mostly rice based and it’s easy to exclude garlic and onion. One of my favorite Thai restaurants in Houston is called Thai Gourmet and is a must try if you haven’t been.  I have to say this recipe is pretty outstanding and ALMOST on par with the real thing.

So a funny cooking blooper happened Saturday night when my husband and I were preparing this recipe for dinner.  He likes to joke that I am his sous chef because he loves sauteing and flipping the pan.  I have to say he does a good job too!  I prepped all of the ingredients but didn’t think to cut the sauce in half since I was only using half of the noodles.  OOPS!  The dish turned out to be so insanely salty that I literally couldn’t eat it.  Luckily that didn’t stop my husband who ate the Pad Thai for dinner and lunch the next day.  Big lesson: make sure you cut the sauce in half if you cut the number of noodles too. Duh! :/

Looking for other Asian dishes? Check out Thai Turkey Meatballs in ginger coconut sauce, Thai coconut shrimp, and Thai basil tofu & vegetable stir-fry.

Rice noodles being soaked in water.

Rice noodles being soaked in water.

Eggs and vegetables being stir fried.

Eggs and vegetables being stir-fried.

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low FODMAP foods - pad thai

Gluten-Free Pad Thai

  • Author: Fit fab FODMAP
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 serving 1x


Pad thai that is onion and garlic free but still packed with lots of flavors!


  • 1/2 Pound Rice Noodles
  • 1/2 Cup Tamari
  • 2 tablespoons Brown Sugar
  • 1 teaspoon Chili Sauce
  • 1 teaspoon Grated Fresh Ginger
  • 2 Eggs
  • 2 tablespoons Sesame Oil
  • 1 Zucchini, diced
  • 1/2 Cup Carrots, grated
  • Half of a Red Bell Pepper, diced
  • 3 Green Onions, diced
  • Fresh Chopped Cilantro & Basil
  • Optional: add raw chicken or cooked tofu


  1. Pre-soak noodles in a shallow dish in room temperature water for at least 30 minutes.
  2. In a small bowl, combine tamari, brown sugar, chili sauce and ginger. Whisk well and set aside.
  3. If using a protein: heat 1 tablespoon of sesame oil on medium-high heat in a large skillet. Add 1 inch cut chicken to skillet with salt and pepper. Cook until chicken is cooked through and remove from pan.
  4. Add 1 tablespoon sesame oil and add vegetables and green onions to pan. Saute until just tender for about 2 minutes. Move the vegetables along the side of the pan, creating a well in the center for the eggs and sesame oil to be in the center. Begin scrambling the eggs and incorporate into the vegetables.
  5. Drain the rice noodles and add to the pan. Pour the sauce into the pan and combine all the ingredients including the cooked chicken. Adjust the heat to high to bring to a boil and stir-fry for an additional 4 minutes.
  6. Garnish with cilantro and basil. Serve hot.

Keywords: pad thai fodmap recipe, pad thai recipe, fodmap pad thai

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