Madeleine Hull
Thai green curry is a popular dish, but can you eat it while following a keto diet? The answer is yes, but with some modifications. Thai curries are typically served with rice or noodles, which are high in carbohydrates. However, by swapping out the rice for cauliflower rice or another low-carb alternative such as konjac rice, zucchini noodles, or a carrot and cucumber noodle salad, you can make this dish keto-friendly. Additionally, making your own curry paste can help control the amount of sugar and carbohydrates in the dish. While some sources suggest that Thai green curry may be low-carb enough for keto on its own, adding ingredients such as unsweetened coconut milk, chicken, fish, or tofu can make it an ideal blend for a keto diet.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes, but it must be low-carb |
| Carbohydrates | 5.3-7.8 g net carbs per serving |
| Calories | 211 calories per serving |
| Protein | 29-32 g protein per serving |
| Fat | 7-21.8 g fat per serving |
| Sugar | Minimal sugar if made from scratch |
| Ingredients | Unsweetened coconut milk, protein, garlic, shallot, ginger root, green bell pepper, chili peppers, extra-virgin olive oil, fish sauce, lime juice, cilantro, pepper, turmeric, beef broth, mushrooms, bok choy, basil |
| Sides | Cauliflower rice, zucchini noodles, carrot and cucumber noodle salad, quinoa salad, steamed veggies |
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What You'll Learn
- Thai green curry is keto-friendly, but watch out for sugar in the paste
- Ready-made curry pastes have minimal sugar, but making your own is best
- Thai curries served with rice are high-carb—swap for cauliflower rice
- Thai green curry is low-calorie and high in protein, fibre and fat
- Thai food is generally difficult to eat on a keto diet
Thai green curry is keto-friendly, but watch out for sugar in the paste
Thai green curry can be keto-friendly, but it's important to be mindful of the ingredients used, particularly the sugar content in the paste. While Thai green curry itself is keto-friendly, it's typically served with rice, which is high in carbohydrates. To make it keto-compliant, simply substitute cauliflower rice or another low-carb alternative like konjac rice. Additionally, when making Thai green curry at home, it's best to prepare the curry paste from scratch to control the sugar and carbohydrate content.
When dining out at Thai restaurants, it's challenging to find keto-friendly options due to the high carbohydrate content of many dishes. However, Thai green curry, when made without root vegetables and served with low-carb sides, can be a suitable choice. It is recommended to inquire about the ingredients used and request any necessary modifications.
Preparing Thai green curry at home is a straightforward and tasty option for those on a keto diet. The dish is high in protein, fibre, and fat, making it a satisfying and nutritious meal. It's important to note that the type of protein used can vary, allowing for flexibility in the recipe.
The key to making Thai green curry keto-friendly is in the choice of ingredients and serving options. By substituting high-carb sides with low-carb alternatives and being mindful of the sugar content in the curry paste, individuals on a keto diet can enjoy this flavorful dish without compromising their dietary goals.
When making Thai green curry at home, it's essential to examine the ingredients in store-bought curry pastes, as they may contain added sugars and carbohydrates. Preparing the paste from scratch ensures control over the sugar and carb content, resulting in a truly keto-friendly dish. Additionally, using homemade coconut milk instead of store-bought coconut cream can help reduce the calorie count of the dish.
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Ready-made curry pastes have minimal sugar, but making your own is best
Thai green curry can be keto-friendly, but it's important to be mindful of the ingredients used and the overall carb count. While ready-made curry pastes typically have minimal sugar, making your own paste at home gives you greater control over the ingredients and ensures that your curry truly aligns with keto principles.
Ready-made curry pastes, such as Indian and Thai varieties, usually contain a small amount of sugar, but this doesn't significantly impact the carb count per serving. These pastes are convenient and can save you the trouble of making your own paste from scratch. They are also generally considered good quality and not highly processed. However, if you're vegan, it's important to check the ingredients, as some ready-made pastes may contain fish sauce or other animal-derived ingredients.
Making your own curry paste allows you to completely eliminate sugar and customize the ingredients to your preferences. It also ensures that your curry aligns with keto guidelines. Hunting down the ingredients may be the most challenging part of this process. The base of a keto-friendly Thai green curry paste typically includes fresh herbs and spices like cilantro, ginger, garlic, chili peppers, and lime juice. You can blend these ingredients into a smooth paste using a blender or immersion blender.
When preparing a keto-friendly Thai green curry, it's essential to avoid starchy foods like rice, noodles, and potatoes that are commonly served with Thai dishes. Instead, opt for low-carb alternatives such as cauliflower rice, konjac rice, zucchini noodles, or a carrot and cucumber noodle salad. Additionally, choose unsweetened coconut milk and be mindful of the amount of fish sauce used, as it can be high in sodium and sometimes contain added sugar.
By making your own curry paste and being mindful of the ingredients and side dishes, you can create a keto-friendly Thai green curry that is both delicious and aligned with your dietary goals.
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Thai curries served with rice are high-carb—swap for cauliflower rice
Thai curries are often served with rice, which is high in carbohydrates. A 1/4 cup of brown jasmine rice, for example, contains 34 grams of net carbs. Therefore, if you are on a keto diet, it is recommended to swap out the rice for a low-carb alternative such as cauliflower rice or konjac rice.
Cauliflower rice is a popular substitute for rice when it comes to keto-friendly meals. It is made by pulsing cauliflower florets in a food processor until they resemble the texture of rice. This alternative is not only low in carbs but also provides a good source of vitamins and fibre.
Konjac rice, also known as shirataki rice, is another low-carb option made from the root of the konjac plant. It is a virtually carb-free and calorie-free food that can be used as a rice substitute in keto meals.
Other low-carb alternatives to rice include zucchini noodles, carrot and cucumber noodle salad, and quinoa salad (although quinoa is carb-heavy, so it should be balanced with plenty of vegetables).
When dining out at Thai restaurants, it is important to be mindful of the hidden sugars and carbohydrates that may be present in the dishes. While Thai curries can be keto-friendly, especially if they are made with low-carb ingredients, the accompanying rice can quickly increase the carb count. By swapping out the rice for one of the suggested alternatives, you can enjoy a delicious and keto-friendly Thai curry meal.
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Thai green curry is low-calorie and high in protein, fibre and fat
Thai green curry can be keto-friendly and is low-calorie and high in protein, fibre, and fat, depending on its ingredients and how it is prepared. It is typically served with rice, which is high in carbohydrates, so it is recommended to substitute it with cauliflower rice or another low-carb alternative such as konjac rice.
Thai green curry is a popular dish that can be made keto-friendly by using low-carb ingredients and omitting root vegetables. It is a good source of protein, fibre, and fat, which are important macronutrients for a well-balanced keto diet. The protein content comes from the meat or fish used in the dish, while the fibre is derived from vegetables such as beansprouts and sugarsnap peas. The high-fat content comes from the creamy sauce used in the curry, which is often made with coconut milk or coconut cream.
To make a keto-friendly Thai green curry, it is recommended to make your own curry paste to control the ingredients and ensure it is low-carb. The paste can be made by blending ingredients such as green chilli, garlic, ginger, and cilantro. This paste can then be added to a skillet with coconut oil, chicken, and vegetables like bell peppers and onions. Coconut milk is then added, and the curry is allowed to simmer, infusing the flavours.
Thai green curry is a tasty and quick option for those on a keto diet, offering variety and a mix of spicy, fresh, and tangy flavours. It is important to note that while Thai green curry can be keto-friendly, the specific ingredients and preparation methods may vary, so it is always good to check the nutritional information and make adjustments as needed.
Some people on a keto diet may also consider the amount of protein consumed, as it is easy to get carried away with protein intake. Thai green curry offers a good balance of protein, fibre, and fat, making it a nutritious and satisfying meal option. It is a versatile dish that can be customised to individual preferences and dietary needs.
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Thai food is generally difficult to eat on a keto diet
Additionally, Thai curries, such as Panang curry, may contain high amounts of carbohydrates due to the curry sauce. The brown sauce in Thai Basil Pork, for instance, is known for adding too many carbs per serving. Som Tum, a Thai salad, is also not realistically keto-friendly, as it contains a massive number of carbohydrates (40.7 grams of net carbs per bowl) and a high amount of sugar (27.5 grams per bowl).
However, it is possible to make keto-friendly Thai food by choosing grilled or stir-fried vegetables and meat cooked in healthy oils, and avoiding starchy side dishes. Some keto-friendly oils include coconut oil and extra-virgin olive oil. Thai curries can be made keto-friendly by using low-carb ingredients such as unsweetened coconut milk, your choice of protein (meat or fish), garlic, shallots, ginger root, green bell peppers, and chili peppers. Green curry is generally milder than red curry, so it is a better option for children. By making your own Thai curry paste at home, you can control the ingredients and make sure the dish is keto-friendly. For example, you can omit root vegetables and sugar from the recipe to reduce the carb content.
When eating out at Thai restaurants, it may be challenging to find keto-friendly options, but it is not impossible. You can ask for a taste of the soup or broth to check the sugar content, and choose a curry without rice to stay within your carb limit. You can also opt for extra steamed vegetables instead of rice. Some keto-friendly Thai dishes to look out for include Pad Prik King, Thai skewers, and crying tiger beef.
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Frequently asked questions
Yes, Thai green curry is keto-friendly as long as you omit root vegetables and avoid eating it with rice.
Thai green curry is often served with cauliflower rice or another low-carb alternative such as konjac rice, zucchini noodles, or a carrot and cucumber noodle salad.
Thai green curry is low-carb, typically including unsweetened coconut milk, your choice of protein, garlic, shallot, ginger root, green bell pepper, and chili peppers.
The number of carbs in Thai green curry varies depending on the recipe and ingredients used. One source states that a serving of low-carb green Thai curry contains 7.8g of net carbs, while another source states that their recipe has 6g of net carbs per serving.
Thai red curry may be keto-friendly, depending on the ingredients used. It typically has more vegetables and proteins and fewer carbohydrates than green curry. However, it is important to check the carb content of any curry you are considering eating while on the keto diet, as some curries like Panang curry have quite a few carbs.
