Tofu with Pad Thai Peanut Sauce

Tofu with Pad Thai Peanut Sauce-Only 225 Calories!

August 4, 2023

Thank you to dietitian Pitchaya Pattasema for developing and sharing her story for this recipe.  

Growing up in Thailand, tofu was one of my favorite proteins before I even knew what protein was. Its soft yet bouncy texture adds some oomph to any dish. Did you know that tofu is great in Pad Thai? Tofu absorbs the incredible Pad Thai sauce so well and its subtle flavor enhances the sweet and savory flavor of the peanut sauce.

Sometimes I’m so busy that I need something that I can quickly throw together, but I still want to have a great meal. These tofu bites with Pad Thai sauce take less than 10 minutes to put together and taste so good. On top of that, they’re so easy to eat and are packed with protein, so it’s perfect as a bariatric snack or meal.

This recipe could not be simpler; you’ll need tofu, peanut butter, garlic, ginger, soy sauce, and sesame oil. I always have unsweetened peanut butter on hand because it is so versatile. In this case, it’s a perfect base for our Pad Thai sauce.

What’s so good about this recipe? Tofu is made from soy, a source of complete protein, which means that it has all the essential amino acids your body needs. Peanut butter contains heart-healthy unsaturated fats. Garlic and ginger have antioxidant and anti-inflammatory properties. Oh, and did I mention that it’s delicious?

Tofu with Pad Thai Peanut Sauce

Recipe by: Susan Mitchell of the Podcast Bariatric Surgery Success


  • 3 ounces firm tofu
  • green onions

For the sauce:

  • 1 tbsp natural peanut butter, unsweetened
  • 1 tsp sesame oil
  • 1 tsp soy sauce
  • 2 tbsp water
  • 2 tsp grated ginger
  • 2 tsp minced garlic


  1. Cut the tofu into bite size pieces. Mince the garlic and grate the ginger.
  2. In a small bowl, combine peanut butter, sesame oil, soy sauce, water, ginger, and garlic. Set aside.
  3. Heat a small skillet to medium heat and fry tofu on each side for a minute.
  4. After the tofu is seared, turn off the heat and pour over the Pad Thai sauce. Coat the tofu evenly in the sauce.
  5. Serve with sprinkled green onions and enjoy!

Nutritional Info

1 serving: 225 calories or 2 servings: approximately 100 calorie snacks

Calories 287; Carbohydrates 9 grams; Fat 17 grams; Protein 13 grams

Registered dietitian nutritionist Dr. Susan Mitchell is host of the podcast Bariatric Surgery Success.

Tofu with Pad Thai Peanut Sauce
Susan Mitchell


Bariatric dietitian Dr. Susan Mitchell is host of the podcast Bariatric Surgery Success. Selected as one of the Best 35 Dietitian Podcasts, Bariatric Surgery Success was chosen from thousands of podcasts on the web ranked by traffic, social media followers, domain authority & freshness. Dr. Susan helps you conquer cravings, emotional eating and weight regain after bariatric surgery with a focus on your nutrition and health, journey and success. Read more articles by Susan!