Keto Zucchini Pad Thai with Peanut Lime Sauce
This vegan keto zucchini pad thai is a quick, fresh meal full of Asian flavour: zucchini noodles in a creamy peanut lime sauce with bean sprouts, spring onions and roasted peanuts. Unlike the classic version, it skips rice noodles, sugar and tamarind. Just 8 g of net carbs per serving, with 38 g of fat and 14 g of protein. Ready in 20 minutes.
Key facts at a glance
- Prep time: approx. 20 minutes, stir the sauce and sear the zoodles.
- Approx. 8 g net carbs and 38 g fat per serving.
- Ingredients: zucchini, peanut butter, lime, soy sauce, sesame oil, bean sprouts, spring onions, peanuts.
- Vegan, fresh and perfect as a fast keto lunch or dinner.
Ingredients
One serving is designed as a quick vegan keto meal; serve immediately.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| zucchini | approx. 1 medium | |||
| approx. 1 medium | ||||
| peanut butter | 100%, unsweetened | |||
| 100%, unsweetened | ||||
| sesame oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| soy sauce | 1 tbsp | |||
| 1 tbsp | ||||
| lime juice | 0.5 lime | |||
| 0.5 lime | ||||
| bean sprouts | - | |||
| spring onion | 1 spring onion, sliced into rings | |||
| 1 spring onion, sliced into rings | ||||
| roasted peanuts | chopped | |||
| chopped | ||||
| water | 1 tbsp | |||
| 1 tbsp | ||||
| salt | to taste | |||
| to taste | ||||
Preparation
Turn the zucchini into noodles with a spiralizer or vegetable peeler. Whisk peanut butter, lime juice, soy sauce, sesame oil and a splash of water into a smooth sauce. Heat sesame oil in a pan, toss the zucchini noodles for 2 minutes over high heat. Add the sauce, fold in the bean sprouts and serve topped with chopped peanuts and spring onions.
Why this pad thai works as vegan and keto
Classic pad thai is built on rice noodles (about 25 g net carbs per 100 g), tamarind and palm sugar. This version swaps all of that out: zucchini noodles come in at just around 4.6 g net carbs per 200 g. Peanut butter (30 g) delivers 15 g of fat with only about 2 g of net carbs. Sesame oil adds another 14 g of pure fat. Soy sauce is virtually carb-free. The result: 38 g fat, 14 g protein, 8 g net carbs, a fraction of the original.
Source: USDA FoodData Central - Peanut Butter , Harvard Nutrition Source - Healthy Eating Plate
Peanut butter as a keto fat source
Peanut butter (100%, unsweetened) provides about 15 g of fat, 7 g of protein and only 2 g of net carbs per 30 g. It contributes monounsaturated fatty acids and makes sauces creamy without any dairy. Ideal for keto, as long as you skip the sweetened versions.
Zucchini noodles: the keto noodle swap
Zucchini noodles (zoodles) carry only about 4.6 g of net carbs per 200 g, compared with 50 g or more for rice noodles. The trick: toss them for just 2 minutes over high heat so they stay al dente instead of turning soggy. Salt only after searing, otherwise they release water.
How do I serve and vary this zucchini pad thai?
Serve right away, zucchini noodles soften as they sit. Plate them on a wide, shallow plate, top generously with chopped peanuts, spring onions and, if you like, chilli flakes. Add a lime wedge on the side to squeeze over the top.
Tofu variation
Cube 100 g of firm tofu and pan-fry it in sesame oil until crisp. That adds about 8 g of extra protein and only 1 g of net carbs. Toss it through the zoodles at the end.
Spicy variation
Stir 1 tsp of sambal oelek or sugar-free sriracha into the peanut sauce. It adds a pleasant heat without meaningfully bumping up the net carbs.
Which tips help with keto zucchini pad thai?
- After spiralizing, lay the zucchini on paper towels to wick away excess moisture.
- Let the pan get properly hot before adding the zoodles, this stops them turning to mush.
- Bring the peanut butter to room temperature first, it stirs in much more easily.
- Use soy sauce sparingly and taste as you go, it is very salty.
- Scatter the roasted peanuts on at serving time so they stay crunchy.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 140 kcal | approx. 420 kcal | Satisfying vegan keto dish; energy from peanut butter and sesame oil. |
| Satisfying vegan keto dish; energy from peanut butter and sesame oil. | |||
| Fat | approx. 12.7 g | approx. 38 g | Mostly from peanut butter and sesame oil; monounsaturated fatty acids. |
| Mostly from peanut butter and sesame oil; monounsaturated fatty acids. | |||
| Net carbs | approx. 2.7 g | approx. 8 g | Low; comes from zucchini, peanut butter and bean sprouts. |
| Low; comes from zucchini, peanut butter and bean sprouts. | |||
| Sugar | approx. 1.5 g | approx. 4.5 g | Natural sugar from zucchini and peanuts; no added sugar. |
| Natural sugar from zucchini and peanuts; no added sugar. | |||
| Protein | approx. 4.7 g | approx. 14 g | Plant-based protein from peanut butter and bean sprouts. |
| Plant-based protein from peanut butter and bean sprouts. | |||
| Salt | approx. 0.4 g | approx. 1.1 g | Mainly from the soy sauce. |
| Mainly from the soy sauce. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is pad thai normally keto-friendly?
No, classic pad thai contains rice noodles, palm sugar and tamarind, which together add up to more than 60 g of net carbs per serving. This version with zucchini noodles and a sugar-free peanut sauce lands at just 8 g.
Do I need a spiralizer?
Not necessarily. A vegetable peeler produces wider ribbon noodles that work just as well. You can also slice the zucchini into thin strips with a knife.
Can I swap out the peanuts?
Yes, if you have a peanut allergy, tahini (sesame paste) works as a substitute. The macro profile is similar: a touch more fat, a touch less protein. The flavour turns nutty and creamy, though less sweet.
How long do the zucchini noodles stay fresh?
Best eaten right away. Zucchini noodles release water quickly and turn soggy. For meal prep: make the sauce and toppings ahead, and only sear the zoodles just before eating.