Skinnyfied Chicken Pad Thai



Look on the menu of any Thai restaurant and you’ll see Pad Thai.  It’s Thailand’s most well known noodle dish.  It’s typically made with cooked rice noodles, chicken, tofu, or shrimp, crushed peanuts, bean sprouts, garlic and egg, all stir fried together in a sauce.  My version has chicken and still incorporates all the other ingredients. I’ve made it skinnier by using only 1 tablespoon of sesame oil, egg whites and boneless, skinless, chicken breasts.  For a bit of spice, I’ve added red pepper flakes. Each serving has 360 calories, 5 grams of fat and 9 Weight Watchers SmartPoints. A typical restaurant serving has about 630 calories and 26 grams of fat. Don’t be surprised if it becomes one of your most requested Asian style dishes to make.  My husband loves it so much we recently had it three days in a row!

Prep Tip: 20 minutes
Cook Time: 12 minutes

Ingredients for Pad Thai:

8 ounces rice noodles, see shopping tip

¼ cup reduced-sodium chicken broth

3 tablespoon fresh lime juice, about 2 limes

3 tablespoons brown sugar

3 tablespoons seasoned rice vinegar or rice vinegar, see shopping tips

½ teaspoon red pepper flakes

Cooking spray, I used olive oil spray

1 pound boneless, skinless, chicken breast or tenders, cut into bite-size strips

6 cloves garlic, (about 2 tablespoons) minced

2 egg whites

1 tablespoon sesame oil or any vegetable oil, see shopping tips

1½ cup bean sprouts

¼ cup green onions, sliced

Ingredients for Topping:

¼ cup peanuts, chopped, optional

¼ cup green onions, sliced

Red pepper flakes


1. Fill a large pot half way with water and bring to a boil.  Remove from heat and stir in noodles.  Let stand for 8 minutes.  Drain and rinse in cold water.  Set aside.

2. In a small bowl, mix together the chicken broth, lime juice, brown sugar, rice vinegar, and red pepper flakes.  Set aside.

3. Coat a large nonstick pan with cooking spray.  Add chicken and cook over medium-high heat for 3 minutes.  Stir often.  Add garlic and continue to cook and stir for about 2-3 minutes until chicken is no longer pink.  Transfer to a plate or bowl and set aside.

4. Coat the pan again with cooking spray.  Add the egg whites and scramble until cooked.  Remove from pan and set aside.

5. In the same pan, heat 1 tablespoon sesame oil over medium-high heat.  Add drained noodles and sprouts.  Cook and stir for 2 minutes.  Add the chicken broth mixture, cooked chicken and egg whites.  Continue to cook and stir for 1-2 minutes until hot.

6. Divide Pad Thai among 5 bowls or plates. Top each with a little peanuts (optional) and green onions.  Add a very little amount of red pepper flakes to each or let everybody add their own, if desired.

Makes 5 servings (each serving about 1½ cups)

Food Fact

Many restaurants let diners choose how hot their food is by asking how many stars they’d like it to be (one star being on the milder side).  In a Thai restaurant, those who like fiery food can add more heat by adding a famous Asian chili sauce called Sriracha.  I’m using red pepper flakes to add some heat.

Shopping Tips

I bought a box of Thai Kitchen’s Stir-Fry Rice Noodles.  All Asian noodles can be found in the Asian section of the supermarket.  Be sure to buy rice noodles.

Small bottles of sesame oil can be found in the Asian section.  I like toasted sesame oil, but any sesame oil will work or vegetable oil, such as canola.  Trader Joe’s also carries toasted sesame oil.

Seasoned rice vinegar can also be found in the same Asian section or where vinegars are sold.

Prep Tip

This dish is much easier to cook if you gather all the ingredients and do the prep work first.  Once ready to stir fry, it will come together very quickly!

Weight Watchers SmartPoints
(without peanut topping)
Weight Watchers POINTS PLUS 10 (without peanut topping)
Weight Watchers
(old points) 7

SKINNY FACTS: for 1 serving (about 1½ cups)
360 calories, 5g fat, 1g sat. fat, 27g protein, 54g carbs, 1g fiber, 421mg sodium, 14g sugar
FACTS: for SmartPoints
338 calories, 1g sat. fat, 12g sugar, 26g protein

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45 Responses to “Skinnyfied Chicken Pad Thai”

  1. Kim @ Incandescent Blue Flame Says:

    This looks great! I’ve bookmarked it and I plan to make it soon!

  2. Tiff Says:

    I had been looking for a good way to slim this dish down. Thanks!

    Glad I stumbled upon your blog. 🙂

  3. admin Says:

    Thanks Tiff. Hope you like it!

  4. Barbara Says:

    Used prawns instead of chicken and doubled the liquid as it would have come out too dry for our taste. Also, instead of peanuts used dry PB2. Delish and we’ll make it again.

  5. admin Says:

    Barbara, using prawns and your additions sound great. Thanks for sharing!

  6. Diane Balch Says:

    I love pad thai and I would have never guessed that the restaurant version was so high in calories. Thank you so much for sharing your healthier recipe with us on foodie friday.

  7. admin Says:

    My great pleasure Diane. Thanks for hosting another great party! With best wishes, Nancy

  8. Skinnyfied Chicken Pad Thai | The best diet blog ever! Says:

    […] By admin […]

  9. admin Says:

    Thank you so much for featuring my Skinnyfied Chicken Pad Thai.
    I hope everyone enjoys it!
    All the best,

  10. Ros Garrett Says:

    When you say chicken broth, are you talking about a clear soup or a chicken stock cube dissolved in boiling water?

  11. admin Says:

    Ros, I’m talking about a reduced-sodium chicken broth from a can, not cubes.

  12. Jill Says:

    Had never made this before. Simply.Delish!! Thanks so much for ALL of your wonderful skinnified recipes… I really can’t remember one that I didn’t think was (at LEAST) better-than-average. It is great to be able to eat wonderful tasting food without the guilt. Again, thank you!

  13. admin Says:

    Thanks so much Kim…You made my day!!!
    I’m thrilled you’ve been enjoying my recipes.
    Have fun!
    With my very best wishes,

  14. 12 Healthy Chicken Recipes Under 400 Calories | Daily Healthy Tips Says:

    […] via […]

  15. admin Says:

    Thank you so much for including my Skinny Chicken Pad Thai in your yummy collection!

  16. Michelle @ The Complete Savorist Says:

    Fantastic! I am so glad to have been introduced to your blog. Your dishes are exactly what I need.!

  17. admin Says:

    I so glad. Have fun skinny cooking Michelle! 🙂

  18. Del's cooking twist Says:

    Wow, I love pad thai and yours looks delicious! Great dish!

  19. Meg @ The Housewife in Training Files Says:

    You have answered my take out prayers! Can’t wait to make this. Pinned!

  20. admin Says:

    Oh good Meg. Enjoy! 🙂

  21. admin Says:

    Thanks Del! 🙂

  22. Ashley Says:

    Hi there glad i found you on the Jenny Evolution friday link up today. I love pad thai this version sounds awesome.

  23. admin Says:

    Welcome Ashley. Have fun with this skinny version! 🙂

  24. Patty Haxton Anderson Says:

    Nancy this sounds delicious.

  25. admin Says:

    Thanks Patty! 🙂

  26. Katerina Says:

    I love your skinny version of this Thai chicken Nancy! Thanks for coming and linking up at The Weekend Social. All posts get pinned on our pinterest board! Please be sure to come back next week starting Thursdays at 9PM EST on! I hope to see you there!

  27. admin Says:

    I LOVE sharing at your Weekend Social link party Katerina. I’ll see you next week! 🙂

  28. Caren Gittleman Says:

    Thanks so much for posting this! Haven’t had chicken pad thai in forever (because it is so fattening)….the 11 points on this would be worth the splurge some time, probably for dinner of the day that I weigh in lol!!!!!

  29. admin Says:

    My pleasure Caren. Although it might be a dish you wouldn’t make all the time, when you do, i hope you enjoy every bite!
    My best,

  30. Cindy @ Hun... What's for Dinner? Says:

    What a great looking pad thai. Loving the bean sprouts in there!

  31. Barbara Says:

    I was so disappointed when I pushed PRINT and got SIX pages of the recipes. I don’t need the remarks of others, just wanted the recipe. Is there a way we can get JUST THE RECIPES without all of the pictures and comments””?? With the price of ink, I feel this was such a waste.

  32. KC the Kitchen Chopper Says:

    I really should try making this at home. So much more healthy.

  33. admin Says:

    So sorry Barbara. I hate that too. The best way to avoid getting all the pages is when you click to print, make sure it doesn’t say, ALL for the amount of pages to print. For example for this recipe you would put in 1-2 pages.
    I hope this helps.
    My best,

  34. Joanne T Ferguson Says:

    This looks absolutely delicious Nancy! Wish I could try it now!

  35. Healing Tomato Says:

    I am a huge fan of Pad Thai recipes. This is such a wonderful lightweight version of the Pad Thai. Very creative.

  36. admin Says:

    Thanks Rini!

  37. admin Says:

    Come on over Joanne! 🙂

  38. admin Says:

    You could easily turn this in to one of your yummy chopped dishes Kc! 🙂

  39. admin Says:

    Many thanks Cindy!

  40. Dan from Platter Talk Says:

    Fantastic job with this pad thai!

  41. admin Says:

    I’m so glad you like it Dan. Thank you! 🙂

  42. Erin's Weekly Fitness Menu, 5/11/15 - GoTimeTrainingGoTimeTraining - GoTimeTraining provides Wichita personal training, fitness programs, and bootcamps using lifestyle transformation programs and nutritional guidance tailored to your goals, no matter Says:

    […] Skinnyfied Chicken Pad Thai: calories – 392, protein – 27 g, carbs – 56 g, fat – 9 g […]

  43. admin Says:

    Thanks for including my recipe Erin. I haven’t made it in ages. You reminded me to add it to this week’s menu!
    My best,

  44. Caren Gittleman Says:

    THANK YOU SOOOOOOOOOOOOOOO MUCH for posting this!! I haven’t had Pad Thai in YEARS (due to how fattening it is) and I can’t wait to try this!! THANK YOU!

  45. admin Says:

    My great pleasure, Caren.
    My best,

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