By Akshara
July 13, 2026
Pad Thai is often viewed as a heavy takeaway option but it can easily be transformed into a nutritious meal. This healthy recipe focuses on lean protein and an abundance of fresh crisp vegetables to create a balanced stir fry. By reducing the oil and relying on a punchy tamarind paste for authentic flavour, you get all the satisfaction of the classic dish without the sluggish aftermath. The flat rice noodles provide a gluten free carbohydrate base while crushed peanuts add essential healthy fats and crunch. It is a quick and restorative dinner choice that supports your wellness goals.
150g flat rice noodles  100g firm tofu or sliced chicken breast  1 cup fresh bean sprouts  2 tbsp tamarind paste mixed with 1 tbsp soy sauce  1 large egg  2 tbsp roasted peanuts, crushed
Soak the rice noodles in warm water until they are pliable but still firm and then drain them thoroughly.
Heat a splash of oil in a wok to stir fry your chosen protein until browned and then push it aside to quickly scramble the egg in the empty space.
Add the drained noodles and the tamarind mixture to the wok and toss everything vigorously until the noodles are tender and coated evenly.
Stir in the fresh bean sprouts for a final minute of cooking and serve hot with a generous scatter of crushed peanuts on top.