Lean Tofu Pad Thai

Thailand's most popular global dish gets a lean and budget-conscious makeover, with brown rice noodles and additional veggies for a fiber and antioxidant boost.

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lean tofu pad thai
Jodi Pudge



Nutritional Bonus: A fabulous vegetarian source of protein, tofu offers almost 10 grams of the macronutrient in just a 1/2 cup, which is twice the amount found in an equal portion of milk. The same 1/2 cup also packs in 227 milligrams of calcium, which does a body good by fulfilling 20% of your recommended daily need.

Love this tofu pad thai recipe? Find more tofu recipes here.

Prep Time
30 min
Cook Time
5 min
35 min


  • 8 oz brown rice noodles
  • 4 tbsp unsalted tomato paste
  • 4 tbsp apple cider vinegar
  • 3 tbsp honey
  • 2 tbsp Thai fish sauce
  • 1 tbsp fresh lime juice
  • 1/8 tsp ground cayenne pepper
  • Olive oil cooking spray
  • 1 egg white, whisked
  • 2 cups green cabbage, chopped
  • 1 cup bean sprouts
  • 2 green onions, julienned or thinly sliced lengthwise
  • 1 large carrot, peeled and julienned or cut into thin matchstick pieces
  • 12 oz firm tofu, cubed
  • 1/4 cup cilantro, minced
  • 2 tbsp unsalted peanuts, crushed
  • Lime wedges and additional cilantro, for garnish (optional)


  1. Cook brown rice noodles according to package directions. Drain and set aside.
  2. In a small bowl, whisk together tomato paste, vinegar, honey, fish sauce, lime juice and cayenne. Set aside.
  3. Heat a large cast iron or nonstick pan or wok over medium-high for 1 minute. Mist with cooking spray. Add egg white and sauté until cooked, about 2 minutes. Remove egg white from heat and dice into small pieces.
  4. In the same pan, misted again with cooking spray, sauté cabbage, bean sprouts, onions and carrot over medium-high for 2 minutes. Add tofu and cook for another 2 minutes. Add cooked egg white and cilantro, sautéing for another 2 minutes. Then stir in tomato paste mixture. Add cooked noodles. Stir until completely combined and thoroughly heated, about 3 to 4 more minutes.
  5. Remove from heat and toss with peanuts before serving. Garnish with lime wedges and additional cilantro, if desired.

Nutrition Information

  • Serving Size 1 cup
  • Calories 220
  • Carbohydrate Content 38 g
  • Cholesterol Content 0 mg
  • Fat Content 4 g
  • Fiber Content 4 g
  • Protein Content 11 g
  • Saturated Fat Content 0 g
  • Sodium Content 510 mg
  • Sugar Content 11 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g

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