Protein Atlas
Lightened Shrimp Pad Thai high-protein recipe

Meals · High Protein

Lightened Shrimp Pad Thai

A lighter take on the Thai classic, this Shrimp Pad Thai delivers 39 grams of protein and just 530 calories per serving. Rice noodles are tossed with succulent shrimp, scrambled eggs, and crisp bean sprouts in a balanced tamarind-lime sauce, then topped with crushed peanuts and fresh cilantro.

Serves 2
42g protein 584 cal
Prep Time 20 min
Cook Time 15 min
Total Time 35 min

Nutrition per serving

Protein
42 g
Calories
584

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 3 oz rice noodles — dry, flat style
  • 9 oz shrimp — peeled and deveined
  • 2 large eggs
  • 1 tbsp peanut oil
  • 3 cloves garlic — minced
  • 2 tbsp fish sauce
  • 1 tbsp tamarind paste
  • 1 tbsp brown sugar
  • 2 tbsp lime juice — fresh
  • 2 cups bean sprouts — fresh
  • 3 stalks green onions — cut into 2-inch pieces
  • 2 tbsp peanuts — roughly chopped, for topping
  • 2 tbsp cilantro — chopped, for topping
  • 2 lime wedges — for serving

Steps

  1. Soak the rice noodles in warm water for 20-30 minutes until pliable but not fully soft. Drain and set aside.
  2. In a small bowl, whisk together the fish sauce, tamarind paste, brown sugar, and lime juice to make the sauce. Set aside.
  3. Heat a large wok or skillet over high heat. Add the peanut oil and swirl to coat.
  4. Add the shrimp in a single layer and cook for 1-2 minutes per side until pink and just cooked through. Transfer to a plate.
  5. Reduce heat to medium-high. Crack the eggs into the wok and scramble quickly, breaking into small pieces. Push to the side of the wok.
  6. Add the minced garlic and cook for 30 seconds until fragrant.
  7. Add the drained noodles and the sauce. Toss continuously for 2-3 minutes until the noodles absorb the sauce and are fully cooked.
  8. Return the shrimp to the wok. Add the bean sprouts and green onions. Toss everything together for 1 minute until heated through.
  9. Divide between two plates. Top with chopped peanuts and cilantro. Serve immediately with lime wedges.

Why This Works

This lighter pad thai delivers 39g protein primarily from 9 oz shrimp (51g protein for both servings) plus eggs (13g) and peanuts (4g). The tamarind-fish sauce-sugar trio creates the authentic flavor balance—sour, salty, sweet—that distinguishes real pad thai from the overly sweet takeout versions. Cooking over high heat in batches (shrimp first, then eggs, then noodles) prevents steaming and ensures proper wok hei.

A Nation-Building Dish

Pad thai was deliberately created in the 1930s-40s by Prime Minister Plaek Phibunsongkhram to unify Thailand and reduce rice consumption during wartime shortages. The government distributed a standardized recipe to street vendors, and the dish became a national symbol almost overnight. The name itself—pad (stir-fried) thai (Thailand)—was part of this nationalist branding.

Pailin's Noodle Secret

Thai cooking authority Pailin Chongchitnant (Hot Thai Kitchen) recommends soaking rice noodles in room-temperature water for 1 hour rather than hot water—this prevents mushiness. And unlike American takeout, authentic pad thai is brown, not orange. The bright orange color comes from ketchup or paprika, neither of which belongs in traditional pad thai.

Make It Your Own

In Thailand, pad thai traditionally comes only with shrimp, but chicken or firm tofu works well—slice thin and marinate briefly in soy sauce. For weekend cooking, make the sauce in bulk and refrigerate; it keeps for weeks. Palm sugar is more authentic than brown sugar if you can find it. Add dried shrimp (roughly chopped) for deeper umami.