An IBS-friendly twist on the Thai classic, this Low FODMAP Pad Thai with Shrimp offers a filling meal-in-one-bowl that’s packed with flavor!
Thai food holds a special place in my heart. While completing my dietetic internship in Madison, I discovered a little place in my neighborhood called Sa-Bai Thong. It introduced me to the world of flavorful Thai cuisine and quickly became my go-to restaurant while living in Madison.
After finishing my internship and moving away, I quickly started to miss my Thai food fix. So, I decided I needed to learn the art of Thai cooking. Luckily, Sawatdee in the Twin Cities offered a series of Thai cooking classes led by the founder, Supenn Harrison.
One of the things I love most about Thai cuisine is the layering of multiple flavors. As I learned, a delicious Thai dish will have the perfect balance of sweet, salty, sour, and spicy flavors. This harmony is achieved by adding different staple ingredients like kaffir lime leaves, galangal, fish sauce, tamarind paste and ALLLL the chili peppers.
In addition to curries, spring rolls, and Tom Yum Soup, we learned to make arguably the most popular American Thai dish, Pad Thai. Based on the recipe we learned to make in class, I have made several modifications to make a delicious Low FODMAP Pad Thai with Shrimp. Despite these modifications (namely removing FODMAP-containing onions and garlic), this recipe is still packed with the layers of Thai flavor that I love.
Shopping list
To make 4 servings of this low FODMAP Pad Thai, add these ingredients to your grocery list:
- Rice noodles – 8 ounces
- Garlic-infused oil – 3 tablespoons
- Uncooked shrimp – 1 pound, peeled and deveined
- Red bell pepper – 1 medium (approximately 1 cup)
- Fish sauce – ¼ cup
- Granulated sugar – ¼ cup
- Rice vinegar – 2 tablespoons
- Ground paprika – 1 tablespoon
- Egg – 1 large
- Reduced-sodium soy sauce (or tamari) – 2 teaspoons
- Green onion tops (green parts only) – ¼ cup
- Bean sprouts – 1 cup
Optional Garnishes: 1 teaspoon sesame seeds, chopped fresh cilantro
Low FODMAP notes
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Fish sauce is a common condiment used in Southeast Asian cooking. The low FODMAP serving is 1 tablespoon or 44 grams. Larger amounts contain moderate amounts of mannitol and GOS.
Soy sauce, or soya sauce, is low FODMAP in servings of 2 tablespoons or 42 grams. Soy sauce contains small amounts of wheat in levels that should be tolerated by most with IBS. If you require a gluten-free or wheat-free diet, tamari sauce is a suitable alternative.
To help prevent dishes from getting too salty, I prefer to cook with the reduced-sodium versions. Sodium (or salt) is a mineral and does not impact FODMAP (carbohydrates) levels.
Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.
Bean sprouts contain minimal FODMAPs. Enjoy according to your appetite.
Notes for optional ingredients
Sesame seeds are low FODMAP in servings up to 1 tablespoon or 11 grams. Larger amounts contain higher amounts of fructans. Black sesame seeds have not specifically been tested. If concerned, consider testing-to-tolerance for a fun variation when symptoms are well managed.
Instructions
To make this shrimp pad Thai, simply:
Step 1: Soak the rice noodles in hot water for 15 minutes (or cool water for 30 minutes). The noodles will soften but still be firm to touch. They will continue to cook and soften when added to the hot skillet. Drain and set aside
Step 2: Heat a large skillet over medium-high heat. Add oil and shrimp; stir-fry for 3 minutes. Add noodles and bell pepper slices. Stir-fry until noodles are translucent, about 4 minutes more.
Step 3: Add fish sauce, sugar, vinegar, and paprika. Stir until well mixed.
Step 4: Create a well by pushing the noodle mixture to the sides of the skillet. Add the beaten egg into the well and allow to cook until the egg just starts to set, about 1 minute. Stir the cooked egg into the rest of the noodle mixture.
Step 5: Add soy sauce, green onions, and bean sprouts. Stir to mix.
Serve warm topped with optional sesame seeds and cilantro.
Sides
We each have unique nutritional needs. If you’re looking to add more food to this meal, consider adding a serving of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
Substitutions
Change up the protein: Substitute the shrimp for cooked tofu, chicken, or pork.
Try tamarind paste: Tamarind paste is an ingredient commonly used in Thai cooking to add a unique sweet-sour flavor. It is low FODMAP in servings of a ½ tablespoon or 11 grams.
Add a little heat: If you tolerate spicy foods, consider adding chili pepper with the red bell pepper or sriracha (up to 1 teaspoon is low FODMAP) with the liquid ingredients.
Similar recipes
- Low FODMAP Shrimp Stir Fry with Bell Peppers
- Low FODMAP Korean BBQ Tacos
- Low FODMAP Roasted Red Pepper Pasta
Recipe
Low FODMAP Pad Thai with Shrimp
- Total Time: 35 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
An IBS-friendly twist on the Thai classic, this low FODMAP Pad Thai with Shrimp offers a filling meal-in-one-bowl that’s packed with flavor!
Ingredients
- 8 ounces rice noodles
- 3 tablespoons garlic-infused olive oil
- 1 pound uncooked medium or large shrimp, peeled and deveined
- 1 red bell pepper, thinly sliced (approximately 1 cup)
- ¼ cup fish sauce
- ¼ cup granulated sugar
- 2 tablespoons plain rice vinegar
- 1 tablespoon ground paprika
- 1 large egg, beaten
- 2 teaspoons reduced-sodium soy sauce (or tamari)
- ¼ cup sliced green onion tops (green parts only)
- 1 cup fresh bean sprouts
Optional Garnishes: 1 teaspoon sesame seeds, chopped fresh cilantro
Instructions
- Soak the rice noodles in hot water for 15 minutes (or cool water for 30 minutes). The noodles will soften but still be firm to touch. They will continue to cook and soften when added to the hot skillet. Drain and set aside
- Heat a large skillet over medium-high heat. Add oil and shrimp; stir-fry for 3 minutes. Add noodles and bell pepper slices. Stir-fry until noodles are translucent, about 4 minutes more.
- Add fish sauce, sugar, vinegar, and paprika. Stir until well mixed.
- Create a well by pushing the noodle mixture to the sides of the skillet. Add the beaten egg into the well and allow to cook until the egg just starts to set, about 1 minute. Stir the cooked egg into the rest of the noodle mixture.
- Add soy sauce, green onions, and bean sprouts. Stir to mix.
- Serve warm topped with optional sesame seeds and cilantro.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the blog post or the Monash FODMAP app.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: Thai-Inspired
Keywords: seafood, pasta, rice noodles,
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Shannon says
I made this tonight with gf spaghetti noodles since I had them on hand. Two weeks into low fodmap and this was a delicious dinner my whole family loved. Thank you.
★★★★★
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Shannon!
Diane says
This was great, the first time I made it as is but along with having to eat FODMAP friendly, I am also diabetic so the second time I left out the sugar and it was still great! What a versatile recipe! Thanks so much! BTW the whole family loved it!
★★★★★
Em Schwartz, MS, RDN says
Thanks for sharing, Diane! Glad you enjoyed it and were able to modify it to meet your needs.
Marilyn says
I made this last evening for dinner. I used Rice Ramen and cooked it for the 2 minutes in the boiling water. This turned out great. I was a little afraid of the sugar, but oh well. It is a twist on pad thai. I’m used to the peanut sauce version, but will definitely make this again. It was a big hit! I am so thrilled that I found this website as I am new to Fodmap thing. Dr. has me doing it for 4 weeks.
★★★★★
Em Schwartz, MS, RDN says
Glad to hear you enjoyed this twist on pad thai. Thanks for sharing, Marilyn!
Tracy Pringle says
I made this recipe exactly as written (minus green onion because of allergies) and it was FANTASTIC! We haven’t ordered pad thai since I discovered this one about a month ago – and we were ordering every week! Thanks for sharing this – it’s delish!
★★★★★
Emily says
I’m so glad you enjoyed it, Tracy! Thank you for taking the time to share your thoughts!
Donna Bougourd says
Loved it loved it loved it!
★★★★★
Emily says
So glad to hear, Donna! Thanks for sharing!
Marissa says
Yum! Pad Thai has become one of my new favorites dishes to make and this recipe is absolutely delicious! Thanks for sharing!
★★★★★
Emily says
Thanks, Marissa! So glad you enjoy this recipe as much as I do! 🙂
MacKenzie says
This recipe did NOT turn out for me at all. The noodles never softened in cold water so what was supposed to be a quick recipe turned into quite a bit of time in the kitchen. The sauce was okay…way too much paprika. I was really wanting Pad Thai and went to the store specifically to get ingredients for this recipe. I was super disappointed.
★
Emily says
Hi MacKenzie, I’m sorry to hear that this didn’t work out for you. Do you remember what kind of rice noodles you tried? Traditional rice noodles should soften in the water and then continue to soften as they cook. Pad Thai recipes vary greatly, some are more sauce-based, others are drier, like this one. It does call for a lot of paprika, but this is the way I learned how to make it from a local Thai cooking class. My family and I personally love the taste of it, but we’re all unique and have different preferences. I’m sorry this didn’t work out for you and I appreciate the feedback.
Raegan says
I made this for lunch today- very good! I think it will be one of my go-to comfort meals. I really like that peanuts/peanut butter was not included in the recipe. Both cause stomach trouble for me. I only had tiny shrimp but it still tasted great!
★★★★
Emily says
Thanks for the feedback, Raegan!
Gabby says
Ahhhhh!!!! This recipe is amazing! Thank you so much for posting it. Pad Thai is my absolute favorite food and it’s so hard craving it when you’re on the low fodmap diet. This was seriously just as good, if not better as my favorite restaurant Pad Thai 🙂
Emily says
Thank YOU, Gabby! I love Pad Thai, too! Thrilled to hear you enjoyed it!
Kristina says
Hey Emily! Brand new to the fodmap diet, and I was having trouble coming up with recipes to make. This diet is very exclusive to many common foods. I love to cook and bake, so this has all been a challenge. There are not many blogs focused on this and I appreciate finding yours! Just made this for dinner for my husband and I, we love asian food, and it was SO good! Thanks for your recipes 🙂
★★★★★
Emily says
Hi Kristina! Thank you for sharing!! Thai food is my absolute favorite, so I really enjoy this dish. I’m thrilled you liked it, too! 🙂