Easy Pad Thai Without Seed Oils – Authentic Flavor in Under 20 Minutes

By Savannah Ryan, Cookbook Author & Food Explorer

Pad Thai is one of the most beloved street foods in Thailand — tangy, savory, slightly sweet, and perfectly balanced. Unfortunately, most restaurant and takeout versions are loaded with industrial seed oils, sugar-heavy sauces, and MSG.

But you don’t have to give up this iconic dish to eat clean. This MAHA-friendly version delivers all the authentic flavor you crave using only real, whole-food ingredients and healthy fats. Best of all? It comes together in under 20 minutes — faster than delivery.

I’ve spent years perfecting global recipes that honor traditional tastes while aligning with clean eating principles. This Pad Thai skips canola and soybean oils entirely, relying instead on stable, nutrient-rich fats that support hormone balance and reduce inflammation.

Whether you’re new to Thai cooking or a longtime fan, this recipe will become a weeknight staple. It’s naturally gluten-free (with tamari), easily made vegan, and endlessly customizable.

Let’s bring the streets of Bangkok to your kitchen — the healthy way.

Easy Pad Thai Without Seed Oils – Authentic Flavor in Under 20 Minutes

Why This Version Is Better for Your Health

Traditional Pad Thai sauce often includes refined sugars and questionable oils. My approach uses:

• Coconut oil or ghee for sautéing — stable at high heat, no oxidation.

• Tamari instead of soy sauce — gluten-free and lower in additives.

• Coconut sugar or honey — natural sweeteners with minerals.

• Fresh lime — bright acidity without bottled preservatives.

These swaps keep the signature sweet-sour-salty-umami profile while supporting the Make America Healthy Again philosophy: real food, no junk.

Love Asian flavors? Explore more of my easy Asian recipes here.

Ingredients (Serves 4)

• 8 oz flat rice noodles (pad Thai noodles)

• 1 lb protein of choice: shrimp, chicken thighs (cut into bite-sized pieces), or extra-firm tofu (pressed and cubed)

• 3 tbsp coconut oil or ghee (divided)

• 3 garlic cloves, minced

• 2 eggs (omit for vegan)

• 1 cup bean sprouts

• ½ cup shredded carrots

• 3 green onions, sliced (white and green parts separated)

• ⅓ cup roasted peanuts, chopped

• Fresh cilantro and lime wedges for serving

Sauce:

• 3 tbsp fish sauce (or vegan fish sauce alternative)

• 2 tbsp tamari (gluten-free soy sauce)

• 2 tbsp coconut sugar or honey

• 2 tbsp fresh lime juice

• 1–2 tbsp tamarind paste (or substitute extra lime juice)

• Optional: ½ tsp red pepper flakes for heat

Step-by-Step Instructions

1. Prepare noodles: Soak rice noodles in warm water for 10–15 minutes until softened but still slightly firm. Drain and set aside. (Don’t over-soak — they’ll finish cooking in the pan.)

2. Make the sauce: Whisk together fish sauce, tamari, coconut sugar/honey, lime juice, tamarind paste, and red pepper flakes (if using). Taste and adjust — it should be tangy, salty, and slightly sweet. Set aside.

3. Cook the protein: Heat 1 tbsp coconut oil or ghee in a large wok or skillet over medium-high heat. Add shrimp, chicken, or tofu and cook until just done (3–5 minutes). Shrimp will turn pink; chicken should reach 165°F; tofu should be golden. Remove to a plate.

4. Scramble eggs: Add another 1 tbsp fat to the pan. Push ingredients aside, crack in eggs, and scramble quickly until just set. Remove to the protein plate.

5. Sauté aromatics: Add remaining 1 tbsp fat. Sauté garlic and white parts of green onions for 30 seconds until fragrant (don’t burn!).

6. Combine everything: Add drained noodles and sauce to the pan. Toss gently for 2–3 minutes until noodles absorb the sauce and soften fully.

7. Finish the dish: Return protein and eggs to the pan. Add bean sprouts, carrots, and green onion tops. Toss for 1–2 minutes until sprouts are slightly wilted but still crunchy.

8. Serve immediately: Divide into bowls. Top with chopped peanuts, fresh cilantro, and plenty of lime wedges.

Customizations & Variations

• Vegan: Use tofu and omit eggs. Swap fish sauce for a vegan alternative or extra tamari + mushroom powder.

• Low-carb: Replace rice noodles with zucchini or shirataki noodles.

• Extra veggies: Add bell peppers, broccoli, or snap peas during step 6.

• Nut-free: Use sunflower seeds or omit nuts entirely.

This dish is endlessly adaptable — perfect for using whatever you have on hand.

Want more quick Asian inspiration? Check out my 30-minute dinner recipes featuring global flavors.

Tips for Perfect Pad Thai Every Time

• High heat is key — A hot wok creates that signature slightly charred flavor.

• Don’t overcrowd — Cook in batches if needed to avoid steaming.

• Fresh lime at the end — Squeeze generously; it brings everything to life.

• Make ahead — Prep sauce and chop veggies earlier in the day for even faster assembly.

Growing your own bean sprouts or herbs? My simple guide to growing microgreens at home is a game-changer for fresh toppings year-round.

Why This Recipe Fits MAHA Living

By eliminating seed oils and focusing on whole ingredients, this Pad Thai supports stable blood sugar, reduced inflammation, and sustained energy — exactly what clean eating is all about. Plus, the combination of protein, healthy fats, and fiber keeps you satisfied without the post-meal crash.

Ready for more Thai-inspired dishes? Dive into my Savor Asia cookbook for 35 must-try recipes.

Explore More from Savannah Ryan

Love quick Asian flavors? Discover my bestselling cookbooks and gardening guides on Amazon: • All My Amazon Cookbooks & Gardening Books • Savor Asia – 35 Must-Try Dishes

More on the Site • Get 5 Free Chef-Approved Recipes • Shop Foodie Kitchen Merch

Enjoy your homemade Pad Thai! 🇹🇭 — Savannah Ryan