Recently, I posted my Zoodle Pad Thai Recipe, which I often cook in the summer when zucchini grows like crazy in our garden. One of my friends, who isn't a zucchini fan, asked me for a low-fat pad thai recipe using rice noodles. I love vegan Asian food, so I happily complied. Vegan pad thai is easy enough to make, but traditional pad thai is often high in fat not only because of the oil but the egg and other high-fat ingredients. How to make vegan pad thai low-fat, however, takes very few ingredients.

One of my favorite Thai restaurants, Malee Thia, has a vegan menu and makes some of the best Thai food I've ever eaten. But, like most restaurants, they use a lot of oil. For that reason, I try to recreate my favorite dishes healthier at home.

So, let's make vegan pad thai that is not healthy but easy to make.

How to make vegan pad thai

First, consider the vegetables you love to add to the vegan pad thai recipe. Although any vegetables work well, I chose some vegetables in my refrigerator.

Green Onions (scallions)
Baby Bell Peppers (or red bell pepper)
Carrots
White onion
Broccoli
Watermelon radish
Fresh garlic

Other vegetables for Pad Thai

Mushrooms
Snow peas
Bean sprouts
Bok Choy

Garnishes (optional)

Tofu
Limes
Peanuts
Red Pepper Flakes
Cilantro
Sesame Seeds

Preparing Rice Noodles

Then, choose any rice noodles. Most rice noodle directions provide two options: soaked in hot water or boiled. Since soaking the rice noodles is a simple process, I chose this method. But either way works well for this recipe. But, make sure, regardless of noodle preparation, not to overcook or over soak the noodles.

Because the noodles are stir-fried in the last step of cooking the vegan pad thai recipe, the noodles cook additionally in the wok or large skillet. Once cooked, rinse the noodles and set aside until rewarming in the wok with the sauce.

Do not, however, make the rice noodles too far in advance because the noodles will stick together.

How to make vegan pad thai sauce?

Traditional Oil-free, Nut-free, Gluten-Free Sauce

Vegetable broth
Tamari (Gluten-free option)
Chili sauce
Maple syrup or date syrup
Tamarind Paste

Peanut Pad Thai Sauce

Homemade Peanut Butter or Almond Butter (or peanut butter of choice) or PBFit or PB2
Lime Juice
Low Sodium Soy Sauce or Tamari
Pure Maple Syrup, agave nectar, or date syrup
Fresh Ginger Root
Red Pepper Flakes
Water
Rice vinegar

How to stir fry the vegetables for Vegan Pad Thai Recipe

Whenever I stir fry vegetables in a wok or large skillet, I always suggest stir-frying the vegetables dry in the pan over medium-high heat and using a little vegetable broth to prevent sticking. I never add a sauce of any kind because it makes the vegetables soggy.

Not only do the vegetables remain al dente, but they taste better without any sauce. Adding sauce after cooking, however, enhances the flavor of the vegetables without compromising the taste of the vegetables.

Also, I suggest cooking the vegetables for only a few minutes, to not overcook the vegetables. Vegetables like broccoli and carrots require a longer cooking time. Then, I add the other vegetables to cook enough to heat through. Next, I add cooked tofu (if using), toss, and remove it from the pan.

Using the same pan, I suggest adding the rinsed noodles, tossing them in the hot pan with the sauce, coating the noodles. Now, I add the cooked vegetables and tofu and drizzle with a bit of remaining sauce.

FAQ

What is Pad Thai?

Traditionally, Pad Thai is rice noodles stir-fried with tofu, eggs, and a sauce made with tamarind paste, fish sauce, dried shrimp, garlic, chiles, and sugar and fish sauce. Vegan Pad Thai Recipe is a vegan version, which uses other ingredients to make it healthier and plant-based.

Is Pad Thai Healthy?

Pad Thai is traditionally high in fat, with a serving size having more than 17 grams of fat. To make pad thai healthy, avoid the oil, egg, make a lower-fat peanut sauce, and add a ton of fresh stir-fried vegetables.

How many calories are in rice noodles?

One serving of rice noodles contains 190 calories. Rice noodles are not made with flour; therefore, they are gluten-free. Also, rice noodles, although traditionally used in Asian dishes, work well for any pasta alternative.

Tips

Preparing either sauce in advance saves time when preparing vegan pad that.
Do not add sauce while stir-frying vegetables to avoid soggy vegetables
For a lower-fat recipe choose the nut-free sauce recipe
Cook tofu in advance and reheat with the vegetables as a time saver.
How to Pressed Tofu for Grilling, Baking, Air-frying, or Cooking in a Skillet

If you love healthy vegan Asian recipes, check out these great recipes!

Kathy Carmichael

Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

Vegan Pad Thai Recipe