If we haven’t done our job in making you crave Pad Thai by now, then this is the healthy Pad Thai recipe that will put the official national dish of Thailand on your weekly rotation. Unlike its origins as an austerity meal, this version levels up the ingredients and packs in the protein. Ironically, one of the best versions of Pad Thai that I ever had was not in Thailand. It was actually in Cambodia, at the Six Senses Krabey Island. Their chef had a special gift in making crowd-pleasing Asian dishes healthy. I can attest that once you have these dishes that use fresh ingredients in the right proportions, you won’t want to go back to the unhealthy versions.
Inspired by the Six Senses Krabey Island
What I love so much about travel is that some places give you the opportunity to transform yourself. The Six Senses Krabey Island is the place that was pivotal to my wellness journey. A signature of the Six Senses is their health assessment, that’s meant to provide you with a diagnostic of where your stats are at. From there, you work with a practitioner to come up with a plan. I had come to Cambodia solo over New Years, and wanted to start out the year focused on my health. I was a good 20 pounds overweight and my cortisol was through the roof. When I saw my results from the wellness assessment, I knew I had to make major changes. I couldn’t do it alone either, which motivated me to find the right doctor in New York to help. I ended up losing 30 pounds that year, and I credit the Six Senses Krabey for getting me on the right track.
Food that is Medicine
I’m including a few photos of the actual meals I had at the Six Senses Krabey, where the food was effortlessly healthy. I never felt deprived when eating healthy, and in fact, I felt nourished. Pad Thai is one of those recipes that no one admits is a splurge. Between the palm sugar, the oil and the mountain of noodles, the street-cart version is pure indulgence (delicious indulgence, but still). Then I went to Six Senses Krabey Island, and had a version so light and bright that I’ve been chasing it in my own kitchen ever since.
The Recipe: Healthy Pad Thai with Egg Whites, Tiger Prawns and Tofu
Six Senses Krabey Island has an entire private island to itself, a short boat ride off Cambodia’s southern coast near Ream National Park. Pool villas are tucked into the natural greenery of the island. At the Six Senses, wellness isn’t a separate menu you have to seek out. It’s woven into the whole kitchen. Herbs are pulled from the organic garden and dishes lean on fresh, local ingredients instead of sugar and salt. Their take on pad Thai swapped the whole eggs for egg whites and went easy on the sweetness. What I liked so much about the dish is they let the tamarind, lime and herbs do the heavy lifting. I didn’t feel like I needed a nap afterwards, which tells you everything. I knew this one had to come home with me. And yes, I’m fully aware that I fell for a Pad Thai in Cambodia.
A Few Liberties
My version uses brown rice noodles bulked up with zucchini ribbons, so you get that satisfying slurp with a fraction of the starch. The egg whites scramble into soft, silky ribbons that soak up the sauce beautifully. Trust me, you won’t miss the yolks. I also like to add golden cubes of tofu for extra protein. It crisps up beautifully and soaks up the tamarind sauce, so every bite has a little something. The general recipe for the sauce is healthy, so if you want to double it, no one will judge. Even with more of the sauce, this is still a healthy Pad Thai recipe.
Ingredients
For the Sauce
3 tablespoons tamarind paste (seedless)
2 tablespoons fish sauce (low sodium if you can find it)
1 tablespoon coconut sugar or 2 teaspoons raw honey
1 tablespoon fresh lime juice
1 teaspoon chili flakes or 1 small Thai bird’s eye chili, finely sliced
2 tablespoons water
For the Pad Thai
6 ounces brown rice pad Thai noodles
2 medium zucchini, cut into long ribbons with a peeler or spiralizer
1½ tablespoons avocado oil, divided
8 ounces extra-firm tofu, pressed and cut into ¾-inch cubes
1 teaspoon cornstarch or arrowroot powder
12 large tiger prawns, peeled and deveined
3 cloves garlic, minced
2 small shallots, thinly sliced
6 large egg whites, lightly beaten with a pinch of sea salt
2 cups fresh bean sprouts
1 bunch garlic chives or scallions, cut into 2-inch lengths
To Finish
¼ cup roasted unsalted peanuts, crushed
½ cup fresh cilantro leaves
A handful of Thai basil leaves
2 limes, cut in half
Chili flakes, for the table
Directions
Soak the brown rice noodles in a large bowl of warm water for 25 to 30 minutes. They are ready to go when they are pliable, but still firm at the center. They’ll finish cooking in the pan, so resist the urge to boil them. Drain and set aside.
While the noodles soak, press the tofu between paper towels with something heavy on top for at least 15 minutes to remove excess moisture. Pat dry, then toss the cubes with the cornstarch and a pinch of sea salt until lightly coated.
Next, make the sauce. Whisk together the tamarind paste, fish sauce, coconut sugar, lime juice, chili and water until the sugar dissolves. Taste it. It should be tangy first, then salty, with just a whisper of sweetness. Adjust to your liking.
Time to Make the Tofu
Heat a large skillet over high heat and add 1 tablespoon of the avocado oil. Add the tofu in a single layer and let it sear without moving for about 2 minutes. Turn and cook until golden and crisp on most sides, about 5 to 6 minutes total. Transfer to a plate. Add the prawns to the same pan and sear for about 1 minute per side. The shrimp should be pink and just cooked through. Add them to the plate with the tofu.
Making the Egg Whites is an Art
Lower the heat to medium. Pour in the egg whites and let them set for a few seconds before gently folding them into soft, glossy curds. Remove them as soon as they’re barely set and add them to the plate with the tofu and prawns. Overcooked egg whites turn rubbery, so take them off the heat earlier than you think.
Return the skillet to high heat with the remaining ½ tablespoon of oil. Add the garlic and shallots and stir-fry for 30 seconds, until fragrant. Add the drained noodles, zucchini ribbons and the sauce. Toss constantly for 2 to 3 minutes until the noodles have absorbed most of the liquid and turned tender. If the pan looks dry, add a splash of water.
Return the tofu, prawns and egg whites to the wok, along with the bean sprouts and garlic chives. Toss everything together for another 30 seconds.
Presentation is Everything
I like to break out my L’Objet Asian inspired plates that make this healthy Pad Thai recipe level up. To serve, divide among four shallow bowls or decorative plates. Finish each with crushed peanuts, cilantro and Thai basil. Present the lime cut in half and chili flakes on the side. Squeeze the lime generously right before you eat. That’s what wakes the whole dish up, just like it did on the terrace at Six Senses Krabey.
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