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30 Minute Thai Peanut Noodles #glutenfree #dairyfree #lowfodmap

30 Minute Thai Peanut Noodles

  • Author: Tara Deal Rochford
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x


30 Minute Thai Peanut Noodles are a bowl of nutty goodness. Served with fresh, crisp cucumbers and slaw mix and tofu for plant-based protein, this recipe is flavorful, satisfying and energizing!



For the Thai Peanut Everything Sauce:

¼ cup peanut butter

1 Tbsp tamari, low sodium

1 Tbsp rice vinegar

1 Tbsp lime juice

1 Tbsp water

1 tsp sesame oil

1 tsp chives, freeze-dried or fresh

Crushed red pepper to taste, optional

For the noodle bowls

8 oz soba noodles

2 cups diced cucumber

2 cups broccoli slaw or kale slaw mix (whatever your store has on hand will work!)

1 block of firm or super firm tofu, drained and diced


Make the Thai Peanut Everything Sauce. Whisk together peanut butter, tamari, vinegar, lime juice, water, sesame oil, chives, and crushed red pepper until smooth. Set aside.

Make the Tofu. Preheat the oven to 400 degrees Fahrenheit. Place the drained and diced tofu on a rimmed baking sheet in a single layer and spritz with olive oil or avocado oil (I put olive oil in a misto so it is easy to spray). Bake at 400 degrees for 15 minutes. Remove from the oven and stir/flip the tofu then bake for another 15 minutes or until golden brown and crisp on the outside.

Cook soba noodles according to package instructions, then drain and rinse under cold water to stop the cooking process. Return back to pan they were cooked in.

Add the tofu to the noodles in the pan and toss with half the peanut sauce.

Divide noodles and tofu between four bowls, then top with cucumber, slaw mix and drizzle with remaining sauce. Serve right away or store in a sealable container and serve later, cold.


This recipe is naturally gluten free.

Feel free to sub sunflower seed butter, almond butter, or tahini in place of the peanut butter as necessary.

All ingredients are used in low FODMAP amounts according to the Monash University app, but this recipe has not been tested for FODMAPs.

  • Cook Time: 30 minutes
  • Category: dinner
  • Method: oven
  • Cuisine: thai


  • Serving Size: 1/4 of recipe
  • Calories: 209.2
  • Sugar: 3.7 g
  • Sodium: 257.5 mg
  • Fat: 12.6 g
  • Carbohydrates: 14.6 g
  • Fiber: 4.5 g
  • Protein: 13.9 g

Keywords: 30 minute, thai, thai peanut, noodle bowl, noodles, gluten free, dairy free, low FODMAP