Pad Thai with 1/3 the Calories, No Oil (Vegan, High Protein)

This macro-friendly spin on Thai takeout skips the greasy guilt but keeps all the bold, tangy, peanutty flavor. Made with low-carb shiratake noodles, high-protein soy TVP, and a creamy peanut-tamarind sauce, this is a vegan dinner that checks all the boxes—high in protein, low in fat, big on taste.

It’s ready in under 30 minutes and makes four generous servings. Perfect for weeknight meals, batch cooking, or a macro-tracked lunch that actually satisfies.

Why You’ll Love This Recipe

• 27 g protein per serving—ideal for vegan athletes or anyone boosting daily protein
• Low fat, low carb, low calorie—but doesn’t taste like diet food
• One-pan simplicity—minimal cleanup, maximum flavor
• Fully customizable—add more veggies, heat, or crunch to fit your vibe

Ingredients

Peanut‑Tamarind Sauce (blend until smooth)

• 2 tbsp tamarind concentrate (30 g)
• 1 tbsp minced fresh ginger (15 g)
• 2–3 garlic cloves, minced (~10 g)
• 1 tbsp white vinegar (15 ml)
• 2 tbsp lime juice (30 ml)
• 2 tbsp peanut butter (30 g)
• 4 tbsp peanut butter powder (30 g)
• 1 cup water (240 ml)

Stir‑Fry Base

• 1½ cups mung bean sprouts (200 g)
• 1 package shiratake noodles, rinsed well (~400 g)
• 1 cup TVP (rehydrated) (150 g)
• 2–3 tbsp crushed peanuts (30–45 g)

Garnish

• 1–2 tbsp extra crushed peanuts or cashews (15–30 g)
• ¼ cup sliced onions (25 g)
• 3 tbsp chopped fresh cilantro or parsley (20 g)

Instructions

1. Make the sauce: Blend all sauce ingredients until smooth and creamy. Taste and adjust for tanginess or salt if needed.
2. Heat the pan: Pour the sauce into a nonstick wok or skillet over medium-high heat.
3. Add the stir-fry base: Toss in bean sprouts, rinsed shiratake noodles, and rehydrated TVP. Stir-fry 5–7 minutes until heated through and coated in sauce.
4. Add crunch: Stir in the crushed peanuts.
5. Plate and garnish: Divide into bowls or meal prep containers. Top with more peanuts, sliced onions, and fresh herbs.

Serving Suggestions

• Serve hot with lime wedges and extra cilantro
• Pair with cucumber salad or steamed greens
• Add chili flakes or sriracha if you like it spicy

Tips & Variations

• Boost flavor with browning: Sauté onions and garlic in a little oil before adding noodles and sauce
• Mix up the texture: Add grated carrot, snap peas, or red bell pepper during stir-fry
• Need more protein? Add up to 16 oz of plant-based ground “beef,” tofu cubes, or tempeh
• Tuna-style alternative: Try vegan shrimp or crumbled chickpeas for variety

Storage & Meal Prep

• Store in airtight containers for up to 4–5 days
• Reheat gently on the stove with a splash of water or broth to loosen the sauce

Nutrition Snapshot (Per Serving, Approx.)

• Protein: 27 g
• Carbs: Moderate (from noodles and veggies)
• Fat: Low (yet creamy thanks to peanut powder)
• Calories: Lower than traditional Pad Thai—without sacrificing flavor

If you make this, tag me on IG @gorbachevae! I love seeing your high-protein vegan creations that actually taste good. 🥢💪

Macro Comparison:

 Traditional Pad Thai

Vs Katya's High Protein Vegan Pad Thai