Better-Than-Takeout Healthy Chicken Pad Thai (43g Protein!)

It is 6pm and you are tired. Dinner needs to happen fast. This Healthy Chicken Pad Thai is your new secret weapon.

It delivers big flavors without the heavy takeout feeling. This dish is perfect for a healthy reset any day of the week. You will love how light and fresh it tastes.

Why You’ll Love This Recipe

This recipe is a total winner for busy families. It packs a massive 43g of protein per serving. You get that classic peanut taste with much less fat.

It is the perfect choice for easy meal prep lunches. Your family will think you ordered from a restaurant. Best of all, it uses simple ingredients you likely have.

Simple Method

Making this dish is surprisingly simple and fast. You just soak the noodles and whisk the sauce. The cooking happens quickly in one big pan.

Even if you are a beginner, you can do this. You will have dinner ready in under 30 minutes. It is a stress-free way to feed your family well.

Ingredients You’ll Need

These ingredients are mostly pantry staples that create authentic flavor.

• 20 oz boneless skinless chicken breast, thinly sliced
• 6 oz brown rice noodles
• 1.25 cups liquid egg whites
• 2 tbsp natural creamy peanut butter
• 3 tbsp low-sodium soy sauce
• 1.5 tbsp tamarind paste
• 1 tbsp honey
• 2 cloves garlic, minced
• 2 cups fresh bean sprouts
• 3 green onions, sliced into 1-inch pieces
• 1/4 cup crushed roasted unsalted peanuts
• 1 lime, cut into wedges
• 1/2 tsp red chili flakes

Step-by-Step

1. Prepare the brown rice noodles by soaking them in boiling water for 5-7 minutes.
2. Drain and rinse with cold water to prevent sticking.
3. Whisk together peanut butter, soy sauce, tamarind paste, honey, and chili flakes.
4. Heat a large non-stick wok and coat with cooking spray.
5. Stir-fry chicken and garlic for 5-6 minutes until browned.
6. Push chicken aside and scramble the egg whites until fully set.
7. Toss in noodles and sauce with tongs to coat everything evenly.
8. Add bean sprouts and onions for 60 seconds until slightly wilted.
9. Garnish each portion with crushed peanuts and a fresh lime wedge.

Best Ways to Enjoy It

Serve this warm in big, shallow bowls. Squeeze that lime wedge over the top for bright, fresh flavor. It helps cut through the creamy peanut sauce.

Pair it with steamed broccoli or a crisp cucumber salad. It makes a great healthy weeknight dinner for everyone. Set the table and enjoy a stress-free meal.

Storage & Reheating

Store leftovers in airtight containers in the fridge. They stay fresh for up to 4 days. This is a fantastic option for easy weekday lunches.

Reheat in a skillet with a splash of water. This keeps the noodles from drying out. You can also use the microwave for a quick lunch.

Tips for Best Results

• Don’t overcook the noodles or they will get mushy.
• Rinse noodles in cold water immediately after soaking.
• Use a non-stick wok to save on extra oil.
• Whisk the sauce well until it is completely smooth.
• For a kid-approved version, leave out the red chili flakes.
• Double the sauce if you prefer a very saucy dish.
• Add a handful of fresh summer cilantro for extra brightness.

Ways to Switch It Up

• Swap chicken for shrimp or firm tofu for variety.
• Use maple syrup instead of honey for a different sweetness.
• In summer, swap bean sprouts for thin zucchini noodles.
• Use almond butter if you have a peanut allergy.

Common Questions

Can I use regular eggs instead of egg whites?

Yes, you can use 2-3 whole eggs. The egg whites just keep the protein high and fat low. Both ways will taste delicious.

Is this recipe gluten-free?

It is as long as you use tamari. Regular soy sauce contains wheat. Always check your labels to be safe.

Where do I find tamarind paste?

You can find it in the international aisle. It provides the signature tangy flavor of Pad Thai. Do not skip it for the best taste!

I hope this fresh recipe makes your weeknights a little easier. It is such a satisfying way to eat well. Happy cooking!

— Lidia

High Protein Healthy Chicken Pad Thai

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Calories 470 kcal

Ingredients

  

• 20 oz boneless skinless chicken breast, thinly sliced
• 6 oz brown rice noodles
• 1.25 cups liquid egg whites
• 2 tbsp natural creamy peanut butter
• 3 tbsp low -sodium soy sauce
• 1.5 tbsp tamarind paste
• 1 tbsp hone y
• 2 cloves garlic , minced
• 2 cups fresh bean sprouts
• 3 green onions , sliced into 1-inch pieces
• 1/4 cup crushed roasted unsalted peanuts
• 1 lime , cut into wedges
• 1/2 tsp red chili flakes

Instructions

 

• Prepare the brown rice noodles by soaking them in boiling water for 5-7 minutes until al dente, then drain and rinse with cold water to prevent sticking.
• In a medium bowl, whisk together the peanut butter, low-sodium soy sauce, tamarind paste, honey, and red chili flakes until the sauce is emulsified.
• Heat a large non-stick wok or skillet over medium-high heat and coat with a light layer of cooking spray.
• Add the sliced chicken breast and minced garlic to the wok, stir-frying for 5-6 minutes until the chicken is cooked through and lightly browned.
• Push the chicken to one side of the wok and pour the liquid egg whites into the empty side, scrambling them until fully set.
• Incorporate the cooked noodles and the prepared sauce into the wok, tossing vigorously with tongs to ensure even distribution and coating.
• Add the bean sprouts and green onions to the mixture, tossing for an additional 60 seconds until the sprouts are slightly wilted but still crisp.
• Distribute the Pad Thai into four equal portions and garnish each with 1 tablespoon of crushed peanuts and a lime wedge.