Keto pad thai is a delicious, low-carb noodle dish with the same incredible flavors as traditional pad thai! Kelp noodles make the perfect low-carb and keto-friendly substitute for rice noodles, and you'd never even guess this dish was low carb.
The noodles are tossed in a sweet and spicy sauce with savory sautéed vegetables, juicy shrimp and crispy tofu. Top it off with fresh lime juice and crunchy peanuts, and this dish tastes like a Thai restaurant favorite!
Thai food is one of those cuisines that my family always craves and fortunately it is absolutely doable to transform authentic Thai recipes into healthy, low-carb and keto diet friendly versions.
I've made keto turkey meatballs in curry sauce, this easy keto Thai curry with chicken and eggplant and coconut cauliflower rice.
But pad thai is a staple noodle dish in Thai cuisine and kelp noodles make it entirely possible to enjoy on a low-carb or keto diet.
what are kelp noodles?
If you've ever made my low-carb pancit, you're familiar with kelp noodles. They are exactly as the name suggests - noodles made from kelp.
This rice noodle alternative is thinner than the traditional, high-carb rice noodles used in regular pad thai and they look similar to rice vermicelli.
They are naturally low in carbs with only 2 net carbs per ½ cup serving. They're also pretty tasteless and take on the flavor of any sauce they're tossed in.
If you're not a big fan of shirataki noodles (konjac noodles), I recommend giving kelp noodles a try! They're sturdier and don't have a strange, fishy odor initially.
However, I do recommend a simple step to prepare them. Kelp noodles are pretty rubbery when they're removed from the packaging but a quick soak in lemon / baking soda water will soften them right up to the perfect noodle texture.
I use Sea Tangle kelp noodles which you can find on Amazon, but Asian markets or other health food grocery stores may keep kelp noodles stocked.
keto pad thai details
My keto pad thai recipe calls for a combination of proteins- shrimp and tofu. If you would prefer a chicken pad thai, see the Substitutions and Variations sections below. I'll share details on how to swap proteins.
This dish has it all: crispy tofu (which cooks separately in an air fryer or oven), succulent shrimp, a simple pad thai sauce, keto noodles and a veggie medley. It is:
- A healthy lunch or dinner that's ready in 30 minutes
- Great as leftovers or as a make-ahead dish for meal prep
- Versatile and customizable to suit your own taste
- Keto, low-carb, gluten-free, and easy to modify to fit paleo and vegetarian lifestyles.
the ingredients
Here's a look at what you'll need to make keto pad thai:
- Kelp noodles: Your keto-friendly substitute for regular pad thai noodles. These are very low in carbs and have a great texture that closely mimics thin rice noodles.
- Proteins: I like the combination of shrimp and tofu here, and we're taking this a step further by making crispy bits of torn tofu that the sauce clings to beautifully. We'll also scramble in two large eggs into the skillet as a nod to a traditional pad thai recipe.
- Vegetables: Onion, garlic, bell pepper, mung bean sprouts, and green onions (scallions) are delicious add-ins that lend flavor and crunch to pad thai.
- Sauce ingredients: This simple, four-ingredient sauce includes a combination of fish sauce, coconut aminos, low-carb sweetener, and red pepper flakes.
- Toppings: Feel free to customize the toppings according to your own taste but I love pad thai served with a squeeze of fresh lime juice, crunchy chopped peanuts or cashews, and a little heat from more red pepper flakes or a drizzle of sriracha sauce.
the method
Keto pad thai might sound intimidating, but this recipe proves that it's easier than you'd think! Once you have all your ingredients, just follow this process (see all the details in the printable recipe card at the bottom of the page).
Prep the tofu by tearing it into large chunks (about 1-inch), and squeezing out any water with a clean dish cloth or paper towels. Toss it in a little oil (avocado oil, olive oil or coconut oil), then sprinkle it with arrowroot and a mix of salt, garlic powder and onion powder.
Spread it out on an air fryer tray or basket, then air fry 15-20 minutes.
Prepare the noodles by placing them in a bowl with a little water, 1 tablespoon of baking soda and the juice of ½ a lime (or a couple teaspoons of vinegar).
Let them soften and pull them apart with your hands, then rinse them well and set them in a small bowl of water. Strain them again right before adding them to the skillet.
Set a large skillet over medium heat. Cook the onion and bell pepper for 2-3 minutes, then add in the garlic and cook a few seconds. Push the veggies to the side of the pan, then add the shrimp. Cook for 30 seconds on each side. Push it aside, then pour in the beaten egg and cook for 1-2 minutes or until they are scrambled.
Stir everything together and add in the mung bean sprouts, green onion and kelp noodles. Mix all of the sauce ingredients into a small dish, then pour it into the skillet. Toss to coat. You can add in the crispy tofu at this time (it will soften a little) or wait to add it to each individual serving if you prefer to keep the tofu more crisp.
Serve the keto pad thai with chopped peanuts, lime wedges, chili flakes, and/or sriracha, if desired.
recipe tips for low carb pad thai
- The arrowroot powder helps the sauce thicken slightly and will help it better cling to the noodles. It is not required, but your sauce will be slightly thinner. You can also use ¼ to ½ teaspoon of xanthan gum.
- Pat dry the shrimp as best as you can to remove any excess water. I like to purchase extra firm tofu as it has less water and doesn't require pressing.
- Don't skip the prep for the kelp noodles! They are rubbery right out of the package and a quick soak in cold water with a little baking soda and lemon juice will soften them up. Make sure to rinse and drain the noodles before adding them to your pan.
substitutions
Kelp noodles: You can substitute kelp noodles for shirataki noodles (konjac noodles or Miracle noodles) or even zucchini noodles. Another option is to use finely-shredded green cabbage as your noodle substitute. While any of these will turn out fine, I personally love kelp noodles the most and I believe they will give you a dish that is the closest thing to the real deal.
Coconut aminos: Use tamari (gluten-free soy sauce), regular soy sauce or even liquid aminos. Any of these substitutes will be a tad saltier than coconut aminos so if you choose to use them instead, I recommend 1-½ tablespoons + ½ tablespoon water.
Green onion: You can substitute for chopped spring onion or even chives.
variations
Keto chicken pad thai recipe: You can easily make this with juicy chicken pieces for a chicken pad thai variation! Use pre-cooked chicken thighs or chicken breast instead of shrimp and tofu, if preferred. You can use leftover rotisserie chicken or pre-cooked shredded chicken to make the process even easier! Simply stir in the chicken when you add the vegetables and noodles.
Flavor variations for the keto pad thai sauce: For a peanut flavor, stir in 1 tablespoon of all-natural peanut butter into the sauce. And for a sesame flavor, you can add 1 teaspoon of toasted sesame oil to the sauce.
you might also love
- Ginger and Soy Salmon
- Quick and Healthy Teriyaki Beef Bowls
- Garlic Chicken and Steak Stir Fry
- Summer Slaw with Lime Tahini Miso Dressing (a recipe from my newsletter!)
Keto Pad Thai with Kelp Noodles (Low Carb)
This low-carb and keto pad thai has bold and authentic flavor! Kelp noodles are a wonderful substitute for traditional rice noodles and make this a healthier version of a Thai restaurant favorite.
Enjoy it with juicy shrimp and crispy tofu or see the recipe notes for a keto chicken pad thai dish.
Ingredients
for the crispy tofu
- 14 ounces extra-firm tofu, torn into 1-inch pieces and dabbed to remove excess water
- 1 tablespoon avocado oil
- 1 tablespoon arrowroot powder
- 1 teaspoon fine sea salt
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
for the pad thai
- 12-18 ounces kelp noodles (can use 1 package or 1-½ packages)
- 1 tablespoon avocado oil
- ½ large onion, sliced thin
- ½ red bell pepper, sliced thin
- 3 large cloves garlic, minced
- ½ pound wild shrimp, peeled and deveined
- 2 large eggs, beaten
- ¾ cup mung bean sprouts
- ¼ cup chopped green onions
- garnishes like chopped peanuts, red pepper flakes, and lime wedges (optional)
pad thai sauce
- 2 tablespoons fish sauce
- 2 tablespoons coconut aminos
- 4 tablespoons granulated monkfruit sweetener with allulose
- ½ teaspoon red pepper flakes (or sub sriracha)
- ½ teaspoon arrowroot powder (optional- for a thicker sauce)
Instructions
- Make the crispy tofu: Preheat your air fryer or oven to 425°F. Add the torn tofu to a large bowl. Dab it with a clean dish towel or paper towels to remove any excess water (if preferred, you can press the tofu for 30 minutes before starting). Drizzle it with oil, then toss to coat. Add the arrowroot powder and toss again to coat the pieces well. Season them with the salt, garlic powder onion powder, and mix. Transfer the tofu to an air fryer basket or a baking sheet, spread out in a single layer. Air fry or bake for 15-20 minutes (if baking, flip the tofu after 10 minutes in the oven).
- Soften the kelp noodles: Prepare the noodles by placing them in a bowl with a little water, 1 tablespoon of baking soda and the juice of ½ a lemon (or a couple teaspoons of vinegar). Let them soften and pull them apart with your hands, then rinse them well and set them in a small bowl of water to use later. You will need to strain them right before adding them to the skillet.
- Cook pad thai mixture: Set a large skillet over medium heat. Add the avocado oil, then cook the onion and bell pepper slices for 2-3 minutes. Add in the minced garlic and cook a few seconds. Push the veggies to the side of the pan, then add the shrimp in a single layer, cooking each side for 30 seconds. Push the shrimp aside and pour in the beaten eggs. Gently stir them with a rubber spatula for 1-2 minutes or until they are scrambled.
- Add the noodles and sauce: Stir in the mung bean sprouts and green onions. Strain the kelp noodles and add them to the skillet. In a small dish, mix all of the sauce ingredients together, then pour it into the pad thai mixture. Toss to coat everything in the sauce. Continue cooking over medium heat for 2-3 more minutes, or until the noodles are heated through and the sauce has reduced/thickened slightly. You can add in the crispy tofu at this time (it will soften a little) or top each individual serving with it if you prefer to keep the tofu more crisp.
- Serve: Serve the keto pad thai with chopped peanuts, lime wedges, chili flakes, and/or sriracha, if desired.
Notes
- Kelp noodles are rubbery right out of the package. A quick soak in cold water with a little baking soda and lemon juice will soften them up. Make sure to rinse and drain the noodles well before adding them to your pan.
- The arrowroot powder helps the sauce thicken slightly and will help it better cling to the noodles. It is not required. You can also use ¼ to ½ teaspoon of xanthan gum instead; make sure to whisk the sauce well.
substitutions
- Noodles: You can substitute kelp noodles for shirataki noodles (konjac noodles or Miracle noodles) or even zucchini noodles. Another option is to use finely-shredded green cabbage. While any of these will turn out fine, I personally love kelp noodles the most and I believe they will give you a dish that is the closest thing to authentic pad thai.
- Protein: For a keto chicken pad thai, use leftover rotisserie chicken or pre-cooked shredded chicken to make the process even easier! Simply stir in the chicken when you add the vegetables and noodles.
- Coconut aminos: Use tamari, regular soy sauce or even liquid aminos. Any of these substitutes will be a tad saltier than coconut aminos so I recommend 1-½ tablespoons of your substitute + ½ tablespoon water.
- Sweetener: To. keep this keto-friendly, use a low-carb sweetener like granulated monkfruit with allulose. If you don't have it, you can sweeten the sauce with your own favorite low-carb sweetener as long as it's a 1:1 sugar substitute. Coconut sugar is a good paleo option.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 345Total Fat: 18gSaturated Fat: 3gTrans Fat: 0gCarbohydrates: 15gNet Carbohydrates: 10gFiber: 5gSugar: 4gProtein: 30g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!