A delicious low-calorie take on the traditional Pad Thai. A simple quick recipe and a great alternative to Thai food take-away.

Low calorie pad Thai chicken (healthy recipe)
Pad Thai chicken

Low calorie pad Thai chicken (healthy recipe)

If you’re looking for healthy dinner recipes, this healthy chicken Pad Thai is a regular stir-fry in our house. 

It’s one of those really easy dinners that doubles as a great way to use up any random vegetables you might have that need eating. 

I always follow the sauce recipe but the veges and meat get changed around depending on what I have in the fridge/freezer. 

It’s a delicious low-calorie take on the typical Pad Thai and a great replacement for take-away.

What do you need to make healthy Pad Thai

To make this easy chicken Pad Thai recipe, you will need just a few simple ingredients: 

  • Dried rice noodles – thick or thin. You could use brown rice noodles if desired. 
  • Egg
  • Olive oil – avocado oil or sesame oil could also be used
  • Small onion – halved, thinly sliced
  • Skinless chicken breasts – cubed (you could also use chicken thighs) 
  • Capsicum – thinly sliced (aka bell pepper)
  • Snow peas – (you can use any other veges instead)
  • Shallot (or green onions or spring onions)- or bean sprouts to top
  • Chopped peanuts


  • Garlic cloves – crushed (or use the garlic in a jar)
  • Fish sauce
  • Fresh lime juice
  • Brown sugar

Can you substitute the fish sauce for something seafood-free?

Yes, if you have a seafood allergy, you can use soy sauce or coconut aminos. 

It won’t be exactly the same flavour but it’s the closest match without using any form of seafood. 

Stir fry the onion

How to make Pad Thai that’s healthier than your local Thai restaurant

Firstly cook the noodles according to the instructions on the packet. 

While it’s cooking, cook the egg. 

You can make it just like scrambled eggs or cook flat like a pancake and slice it up. 

Next step, stir fry the onion for 1-2 minutes. Use a wok or a large skillet over medium-high heat.


Add the chicken to the wok and toss it around until the chicken is sealed.


Throw in the vegetables and keep tossing it around until they start to soften.

Sauce and noodle time

Make up the sauce by combining the garlic, fish sauce, lime juice and sugar in a small bowl. 

Don’t be tempted to use less sugar as you’ll change the flavour.

It’s not exactly an authentic Pad Thai sauce but it tastes just as good as any we’ve eaten at Thai restaurants. 

Pour in the sauce mixture and the cooked noodles and mix it up until it’s all nicely combined.

Low calorie pad Thai chicken (healthy recipe)
Pad thai chicken

Sprinkle with crushed peanuts (I forgot!) and serve with a lime wedge. Yum!

Can you use other types of noodles

Rice noodles are what’s used in traditional Pad Thai recipes but you could use any other Asian style noodle. 

Can you use other vegetables

Lots of fresh vegetables can be used in this recipe. Here are some we’d suggest:

  • carrot
  • green beans
  • broccoli
  • broccolini
  • bok choi
  • baby corn

Feel free to use extra veggies too if you want to make an even healthier version. 

Can you use other meat or make this vegetarian

Absolutely you can use whatever lean protein you like in this. 

Prawns are delicious. 

A serve is roughly four per person. 


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Chicken Pad Thai - low calorie version

Chicken Pad Thai - low calorie version

Yield: 2


  • 100g (3.5oz) dried rice noodles
  • 1 egg
  • 1 egg white
  • Olive oil spray
  • 1 small onion, halved, thinly sliced
  • 150g (5oz) chicken breast, cubed (you can use prawns - 4 per person)
  • 1 red capsicum, thinly sliced
  • 150g (5oz) snow peas (you can use any other veges instead)
  • 2 garlic cloves, crushed (I use the garlic in a jar)
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice
  • 2 teaspoons brown sugar
  • 1 shallot, thinly sliced
  • 1 tablespoon chopped peanuts
  • Lime wedges, to serve


  1. Soak the noodles in hot water for 20 minutes or until softened. Drain well. Meanwhile, whisk the egg and egg white using a fork.
  2. Lightly spray a large non-stick wok with oil and heat over medium. Add the egg mixture and stir-fry for 1-2 minutes or until just set. Transfer to a plate.
  3. Lightly spray the wok again and stir-fry the onion for 1 minute. Add the chicken and stir-fry until sealed then add the capsicum and snow peas and stir-fry for a further 4 minutes or until the chicken is cooked through and the vegetables are tender.
  4. Return the egg to the wok, then add the fish sauce, garlic, shallots, lime juice and brown sugar (I mix them all up together) and mix through. Add the cooked noodles. Toss gently to combine. Remove from the heat.
  5. Sprinkle with the peanuts and serve with lime wedges.


Adjusted from a recipe from Michelle Bridges' 12 week body transformation (this is the real version with all the things I left out)
You can add extra veges and a few more noodles to stretch it out and lower the calories.

Nutrition Information

Amount Per Serving Calories 350

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