Gluten Free Pad Thai (Low FODMAP & IBS-Friendly) You Can Make at Home

Craving takeout but want something your stomach will feel good about after? This Gluten Free Pad Thai is a quick, easy, and delicious option you can make at home, all without gluten, heavy sauces, or upset stomachs. With bold, balanced flavors and fresh ingredients, it’s a meal that’s just as satisfying as your favorite Thai restaurant, but made with pantry staples you probably already have. Whether you're managing IBS symptoms or simply looking for a fresh dinner idea, this Low FODMAP-friendly version brings all the flavor with none of the guesswork!

What is Pad Thai?

Pad Thai is a beloved stir-fried noodle dish from Thailand. It typically consists of rice noodles, a protein such as shrimp or tofu, scrambled eggs, and a signature sauce that is sweet, salty, and tangy all at once. The dish is often topped with peanuts, fresh herbs, and lime wedges for a bright, refreshing finish.

In this gluten-free Pad Thai, we’re keeping the traditional dish intact while making simple swaps to make it easier on digestion. 

Why You’ll Love This Gluten-Free Pad Thai

• Quick and easy: Ready in under 30 minutes, making it perfect for busy weeknights.

• Gut-friendly and gluten-free: A Low FODMAP twist that doesn't sacrifice any of the flavor you love.

• Customizable for any taste: Easily swap in different proteins or veggies depending on what you have on hand.

• Tastes like takeout: You’ll get all the bold, sweet-salty flavors you love but fresher, lighter, and more nourishing!

Want to round out your meal? Serve your Pad Thai with a refreshing Green Papaya Salad or dig into something more filling like our Thai Shrimp Tacos!

Main Ingredients

Here’s a look at the key players that make this dish both delicious and gentle on digestion:

• Rice Noodles are naturally gluten-free and the classic choice for Pad Thai. For the best texture, look for flat, medium-width rice noodles. If you can’t find rice noodles or want to change things up, glass noodles (made from mung beans) are another gluten-free, Low FODMAP option that works well.

• Peanut Butter: Adds a creamy richness to the sauce. Choose a natural, smooth peanut butter with no added sugars or oils to keep it low FODMAP-friendly.

• Gluten-Free Soy Sauce or Tamari: Essential for that deep, salty, umami flavor. Double-check the label since regular soy sauce often contains wheat. Tamari is a great gluten-free alternative that’s also Low FODMAP.

• Maple Syrup: A natural sweetener that adds balance to the sauce without refined sugar. Make sure it’s 100% pure maple syrup, not a pancake syrup blend.

• Fish Sauce: This gives the dish authentic umami depth. A little goes a long way; just 1-2 teaspoons is enough to round out the sauce without overpowering it.

• Tofu: A great plant-based protein that’s Low FODMAP when using firm or extra-firm varieties. Press the tofu for at least 10–15 minutes to remove excess moisture so it crisps up nicely in the pan.

• Egg: Scrambled into the noodles, it adds extra protein and that signature pad Thai texture.

• Fresh Vegetables: A mix of shredded carrots, bean sprouts, green onion (green tops only), baby corn, and freshly grated ginger adds crunch, color, and brightness to the dish.

Check out the recipe card below for the complete ingredient list and exact measurements!

Tips for the Best Pad Thai

• Prep ahead: Have your sauce mixed, veggies chopped, and tofu pressed before you start cooking.

• Handle rice noodles gently: Over-soaking can make them mushy; they should be tender but still a little chewy.

• Cook on high heat: A hot pan gives the tofu and veggies great texture and flavor.

• Adjust the sauce to taste. If you prefer a saltier or sweeter flavor, add a little extra fish sauce or maple syrup.

FAQs

How should I store leftovers?

Any leftover Pad Thai can be stored in an airtight container in the fridge for up to 3 days. To loosen the noodles, gently heat them in a skillet with a splash of water.

Can I swap the tofu for another protein? 

Yes! Cooked chicken breast, shrimp, or even scrambled tempeh are great options if you want something different. Be sure to choose a Low FODMAP protein if needed.

What if I don’t have fish sauce?

If needed, you can substitute extra gluten-free soy sauce (or tamari), but the dish will be a little less rich. A splash of lime juice can also help mimic some of that depth.

Can I make it nut-free?

Absolutely! You can swap the peanut butter for sunflower seed butter and skip the crushed peanuts on top. It will still be creamy and delicious.

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