What Thai Food Can You Eat On Keto?

Finding keto-friendly options at Thai restaurants can be daunting, but fear not! We have compiled a list of dishes that will keep you on track. From comforting soups like Tom Yum to refreshing salads like Som Tum, there’s something for everyone. 

Grilled meats, stir-fried vegetables, and flavorful curries with coconut milk also make the cut. We’ll even introduce you to the mouthwatering Thai Peanut Salad and the tantalizing Larb. With these delectable choices, you won’t feel like you’re missing out on any of your favorite Thai flavors.

Tips for Modifying Thai Recipes to Fit a Keto Diet

  • Opt for meat dishes: Choose chicken, beef, or pork for Thai dishes, as they are keto-friendly and high in protein. Garnish them with low-carb veggies, spices, and herbs for added flavor without carbs.
  • Choose low-carb veggies: Incorporate broccoli, bok choy, and green beans into stir-fry dishes or salads. These veggies are low in carbs and packed with fiber and essential nutrients.
  • Avoid sugar and starch: To maintain ketosis, steer clear of dishes with sugar and starch, such as mango sticky rice and Thai desserts.
  • Substitute rice or noodles: Swap high-carb rice and noodles for low-carb alternatives like cauliflower rice or zucchini noodles.
  • Choose keto-friendly sauces: Thai sauces often have added sugars, so opt for dishes with curry or coconut milk-based sauces, which are lower in carbs.
  • Be mindful of hidden carbs: Some Thai dishes may contain hidden carbs, such as breaded meats or added sugars in sauces. Clarify the ingredients and preparation methods when ordering or cooking Thai food.

What to Look for When Ordering Thai Food at Restaurants

When ordering Thai food at restaurants, there are several things to consider to ensure a healthy and satisfying meal. By following these tips, you can make informed choices and enjoy your dining experience:

Familiarize yourself with the menu: Take a moment to review the menu and understand the different dishes and their ingredients. This will help you make healthier choices and avoid any surprises.

Communicate dietary restrictions: If you have any dietary restrictions or allergies, inform the server or staff so they can guide you and provide appropriate recommendations. They may suggest dishes that can be customized to meet your needs.

Choose grilled or steamed options: Opt for dishes that are grilled or steamed. These cooking methods use less oil and are generally healthier choices compared to deep-fried dishes. Look for options like grilled chicken or steamed fish.

Opt for lean proteins: When selecting your Thai dish, consider choosing lean proteins such as chicken, fish, or tofu. These options are lower in saturated fat and can be a healthier choice for those watching their fat intake.

Request less oil or sauce: Thai cuisine can sometimes be prepared with generous amounts of oil or sauce. If you prefer a lighter option, don’t hesitate to request less oil or sauce to be used in your dish. This will help reduce the overall calorie content.

Include vegetables: Thai cuisine often incorporates a variety of vegetables. Make sure to include vegetable-based dishes or add extra vegetables to your chosen dishes for added nutrients and fiber. This will help balance your meal and provide a good source of vitamins and minerals.

Be mindful of portion sizes: Thai restaurant portions can be significant. To avoid overeating, consider sharing dishes with others or asking for a smaller portion. This will help you control your portion sizes and prevent unnecessary calorie intake.

Watch out for added sugars: Some Thai dishes, especially sauces or desserts, may contain added sugars. Be mindful of this and choose options with less added sugar. Alternatively, enjoy these dishes in moderation as an occasional treat.

Keto-Friendly Thai Soups: Tom Yum and More

If you’re following a keto diet and craving Thai flavors, there are several delicious keto-friendly Thai soups you can enjoy. Here are some options to consider:

Keto Thai Coconut Soup: This creamy soup is made with chicken broth, ginger paste, Thai red curry paste, and fish sauce. It is a low-carb and keto-friendly option that is packed with flavor.

Creamy Keto Thai Chicken Soup: This soup is a keto-friendly version of Tom Kha Gai, a popular Thai coconut chicken soup. It is made with coconut milk, chicken broth, chicken, and Thai spices, offering a creamy and satisfying keto-friendly meal.

Tom Yum: Tom Yum is a clear and tangy soup that traditionally includes prawns, but you can also add other proteins like chicken or tofu. It is a keto-friendly option that is low in carbs and bursting with bold flavors from lemongrass, lime leaves, and chili peppers.

Thai Coconut Curry Chicken Soup: Made with coconut milk, chicken, shiitake mushrooms, and red curry paste, this soup is rich in flavor and perfectly suited for a keto diet. It offers a balance of creaminess and spiciness that will satisfy your Thai food cravings.

Spicy Keto Thai Chicken Soup: If you love spicy flavors, this soup is for you. Made with chicken, vegetables, and coconut milk bone broth, it provides a satisfying and spicy kick while still being keto-friendly.

Refreshing Keto-Friendly Thai Salads: Som Tum and Beyond

If you’re following a keto diet and looking for refreshing Thai salads to enjoy, there are several options to consider. Thai cuisine is known for its rich flavors and vibrant ingredients, and with a few modifications, you can enjoy these delicious salads while staying within your keto macros.

Keto Thai Chicken Salad with Peanut Sauce: This salad combines mixed greens, grilled or poached chicken, and a delectable peanut sauce made with unsweetened almond butter and coconut aminos. The almond butter adds a creamy texture while keeping the carb count low.

Keto Thai-Inspired Beef Salad: For meat lovers, this salad is a perfect choice. It features thinly sliced sirloin steak on a bed of mixed salad leaves, topped with fresh mint and shallots. The dressing is made with fish sauce, lime juice, and chili, offering a zesty and tangy flavor.

Keto Thai Veggie Salad: If you prefer a vegetarian option, this salad is packed with crunch and flavor. It includes shredded cabbage, cucumber, carrots, and mini bell peppers. The dressing, seasoned with fish sauce, lime juice, and chili, adds a burst of Thai taste.

Thai Peanut Salad with Cabbage: This salad is a great choice for those craving the nutty flavors of Thai cuisine. It features shredded cabbage, cucumber, green onions, and salted peanuts. The dressing is made with coconut aminos and a sugar substitute like monk fruit or erythritol, providing a keto-friendly alternative to traditional peanut dressings.

When dining out at Thai restaurants, it’s important to be mindful of added sugars and high-carb ingredients like rice and noodles. Opt for meat and vegetable stir-fry dishes without the brown sauce, and hold any rice that may come with the dish. Thai peanut salad is a great option that is usually made with low-carb vegetables and a peanut dressing.

Grilled Meats and Stir-Fried Vegetables: Keto-Friendly Thai Main Courses

If you’re following a keto diet and craving Thai cuisine, opting for grilled meats and stir-fried vegetables is a great choice. Here are some keto-friendly Thai main courses that you can enjoy:

Thai barbecue beef: This delicious dish features grilled beef served with a flavorful sauce and steamed vegetables. It’s not only high in protein but also low in carbs, making it a perfect option for keto dieters.

Grilled chicken skewers: These skewers are a flavorful and satisfying starter that’s rich in protein and low in carbs. They make for a delicious and keto-friendly option to kickstart your Thai meal.

Stir-fried vegetables: Stir-fried vegetables are a fantastic low-carb choice that provides ample fiber and essential nutrients. You can customize your stir-fry with a variety of keto-friendly vegetables like broccoli, bell peppers, and zucchini.

Thai basil pork: Pad Krapow Moo Saap is a stir-fried dish made with pork and Thai basil. It’s packed with protein and bursting with flavor. The dish pairs well with cauliflower rice or zoodles, making it a keto-friendly choice.

Spicy Thai shrimp salad: Pla Goong is a spicy Thai shrimp salad that’s not only high in protein but also low in carbs. Made with shrimp, greens, and vegetables, this salad is a refreshing option for keto dieters.

Grilled fish with vegetables: Grilled fish, such as salmon or tilapia, served with a side of grilled vegetables like zucchini and bell peppers, is a delicious low-carb option. It’s high in protein and essential nutrients, making it a perfect keto-friendly choice.

Thai beef bowls: Thai beef bowls made with a base of zoodles or cauliflower rice, sautéed shallots, ginger, and red chili are a flavorful and low-carb option. It’s a great way to enjoy Thai flavors while sticking to your keto diet.

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Bill Kalkumnerd
Bill Kalkumnerd

I am Bill, I am the Owner of HappySpicyHour, a website devoted to spicy food lovers like me. Ramen and Som-tum (Papaya Salad) are two of my favorite spicy dishes. Spicy food is more than a passion for me - it's my life! For more information about this site Click

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