Keto Thai Food: What Are Your Options?

Thai food is rich in keto-friendly ingredients, such as coconut milk, curry, meats, fish, tofu, and low-carb veggies. However, many dishes also contain rice, noodles, and sugary sauces, which are off-limits on the ketogenic diet. So, is it possible to enjoy Thai food while on keto?

The good news is that there are plenty of keto-friendly Thai dishes and ways to make smart substitutions when dining out or cooking at home. For example, opting for meat and vegetable stir-fries without the brown sauce and skipping the rice are great ways to enjoy Thai flavours while staying in ketosis.

So, if you're craving Thai food but want to stick to your keto diet, don't worry – with a few adjustments, you can have the best of both worlds!

Keto-friendly Thai ingredients

Thai cuisine is rich in keto-friendly ingredients, such as coconut milk, curry, meats, fish, tofu, and low-carb vegetables. Here are some keto-friendly Thai ingredients to consider when preparing your next meal:

Meats and Seafood

Meat and seafood are abundant in Thai cuisine and can be easily incorporated into keto-friendly dishes. Chicken, beef, pork, and shrimp are excellent choices. For example, opt for chicken satay skewers, grilled or barbecued chicken, or beef salad. Thai BBQ beef, served grilled with sauce and steamed vegetables, is another delicious option.

Low-Carb Vegetables

Thai cuisine offers a variety of low-carb vegetables that can be used in stir-fries or salads. These include cauliflower, mushrooms, tomatoes, onions, lime leaves, lemongrass, cilantro, cabbage, and lettuce.

Spices and Herbs

Thai food is known for its bold and flavorful spices and herbs. Ginger, chili peppers, garlic, basil, and lemongrass are commonly used and add not only taste but also nutritional benefits. For example, ginger has anti-inflammatory properties.

Coconut Milk

Coconut milk is a key ingredient in many Thai curries, providing a smooth and creamy texture. When following a keto diet, choose natural, unsweetened coconut milk, as some varieties may contain added sugar.

Sauces

While many Thai sauces like peanut, fish, and soy sauces are not keto-friendly due to their sugar and flour content, there are ways to make them work. Request sauces on the side and use them sparingly, or opt for alternatives like lemon juice or oil.

Noodles and Rice Substitutes

Instead of rice or noodles, which are high in carbs, opt for lettuce wraps or cabbage leaves to enjoy your favorite Thai dishes. For example, try chicken lettuce wraps or use lettuce to wrap your spring rolls instead of deep-fried flour-based shells.

Thai dishes to avoid

Thai food is rich in keto-friendly foods, such as coconut milk, curry, meats, fish, tofu, and low-carb veggies. However, there are some dishes that are not keto-friendly and should be avoided. Here are some Thai dishes that are not suitable for a keto diet:

Pad Thai: Pad Thai is a stir-fried rice noodle dish that typically contains vegetables, meats, and/or seafood. It is often served with a sweet and savoury sauce, such as pad Thai sauce or a chilli-based sauce. While it is delicious, Pad Thai is not keto-friendly due to the high carb content of the noodles and the sugar in the sauce.

Massaman Curry: This curry is made with garlic, shrimp, and a variety of spices, including cinnamon, cloves, cardamom, cumin, anise star, nutmeg, and chilli peppers. It often contains potatoes, which are high in carbs and not suitable for a keto diet.

Neua Nam Tok: This is a rice-based dish that typically includes meat and chilli fruits. As it is rice-based, this dish is not keto-friendly.

Thai Fried Rice: Thai fried rice is made with stir-fried jasmine rice, eggs, onion, and meat. Like Neua Nam Tok, this dish is rice-based and therefore not suitable for a keto diet.

Yellow Curry: Yellow curry often contains potatoes and other high-carb vegetables, making it unsuitable for keto. It also often has a higher carb content due to the use of coconut milk and sugar.

Som Tum (Spicy Papaya Salad): While Som Tum may be marketed as keto-friendly, it actually has a high number of carbohydrates. A single bowl can contain up to 40.7 grams of net carbs and 27.5 grams of sugar.

In addition to these dishes, it is important to avoid breaded meats and vegetables, as well as dishes with added sugars and sweet sauces, such as oyster sauce, soy sauce, and peanut sauce.

Thai keto swaps

Thai food is rich in keto-friendly ingredients, such as meat, fish, tofu, coconut milk, and low-carb veggies. However, many dishes are also packed with rice, noodles, and sugary sauces. Here are some tips and swaps to help you stick to your keto diet while enjoying delicious Thai cuisine.

Know the Staple Dishes

Familiarize yourself with the most popular Thai dishes and how to order them keto-friendly. For example, Tom Yam Goong (a hot and sour soup with shrimp) and Massaman Curry (a rich, milk curry with spices) are good bases to start with.

Go for Meat and Veggie Stir-Fries

Opt for a meat and vegetable stir-fry dish without the brown sauce. Ensure the meat is not breaded, and hold any rice that may come with it. You can also ask for extra low-carb veggies instead of rice or noodles.

Choose Lettuce Wraps

Instead of spring rolls, which are often deep-fried in a flour-based shell, ask for lettuce or cabbage wraps. Fill them with meat and low-carb veggies, and hold any sauce. You can even order these as a main dish and dip them in oil and vinegar or gluten-free soy sauce.

Watch Out for Deep-Fried Foods

Deep-fried foods are usually breaded, so be sure to ask if a particular dish is deep-fried or breaded. Request that your food be steamed or grilled instead.

Be Wary of Coconut Milk

While coconut milk seems like a keto-friendly ingredient, some store-bought varieties contain added sugar, and restaurants may add sugar when using it in dishes. Ask what type of coconut milk the restaurant uses, and opt for natural, unsweetened coconut milk when cooking at home.

Check Nutrition Data Online

If you're unsure about a dish, check online for generic nutritional information. Websites like MyFitnessPal can help you calculate the nutrient breakdown of popular foods.

Order These Keto-Friendly Dishes

• Thai Chicken Satay Skewers: Grilled chicken skewers served with vegetables and peanut sauce. Just go easy on the sauce, as it may contain sugar.
• Tom Yum Soup: A hot and flavorful soup with vegetables and your choice of protein, such as chicken or shrimp.
• Thai BBQ Beef: Grilled beef served with sauce and steamed vegetables on a hot BBQ plate.
• Pad Cashew: A stir-fry with your choice of grilled meat or seafood, bell peppers, celery, water chestnuts, carrots, onions, and cashews. Skip the sweet chili sauce to keep it low-carb.

Basic Swaps:

• Replace Pad Thai with sauteed shrimp or beef, onions, and chillies.
• Swap curry dishes with sauteed seafood, mushrooms, zucchini, and chili paste.
• Replace black bean sauce dishes with sauteed meat and green beans.

Thai keto salads

Thai food is a great choice when it comes to keto-friendly options. While some may associate the cuisine with rice or bean-heavy dishes, there are a variety of keto-friendly Thai salads to choose from.

One option is a Thai beef salad, which is a tasty yet light keto choice. You can also ask for beef to be added to dishes such as Pham Thua (spicy green beans), spicy eggplant, or Swimming Rama (wok-seared spinach topped with homemade peanut sauce).

If you're looking for a vegetarian option, try a Thai veggie salad. This salad is packed with the flavors of the Far East and has a lot less baggage from carbs and added sugars. It typically includes a variety of colorful veggies like zucchini, squash, carrots, and peppers, along with a dressing that has a spicy tangy zip.

For those who enjoy peanut flavors, a Thai peanut salad is a great option. This salad typically includes fresh shredded cabbage, peanuts, and chopped veggies, tossed with a delicious Thai peanut dressing. It can also be made into a chicken salad by adding chopped cooked chicken.

Lastly, a Thai chicken salad with peanut sauce is a flavorful and crunchy option. It typically includes coleslaw, carrots, green onions, cilantro, sesame seeds or almonds, shredded chicken, and bell pepper, covered in a low-carb Thai peanut sauce.

These salads are just a few examples of the many keto-friendly Thai options available. With their fresh ingredients and flavorful combinations, they are sure to satisfy your taste buds and dietary needs.

Thai keto soups

Thai cuisine is rich in keto-friendly foods, such as coconut milk, curry, meats, fish, tofu, and low-carb veggies. Here are some delicious Thai keto soup options:

Tom Yum Soup

Tom Yum, also known as Tom Yam, is a hot and flavorful soup with a sour and spicy taste. It usually includes vegetables like tomato, onion, cauliflower, and mushroom, cooked with lime juice and a choice of protein such as chicken, beef, shrimp, or fish. It is keto-friendly and can be made more filling by adding meat or seafood.

Thai Coconut Soup

This soup features the signature curry and ginger spice found in Thai cuisine. It is a nourishing and comforting dish that can be made vegetarian by substituting tofu for chicken and using vegetable broth instead of chicken broth. The soup also includes fish sauce, coconut milk, mushrooms, onion, lime juice, and cilantro for garnish.

Thai Coconut Curry Chicken Soup

A spin on the classic Thai coconut soup, this soup includes shredded chicken, red pepper, shiitake mushrooms, coconut milk, and Thai red curry paste. It has a spicy kick and is packed with Asian flavors. This soup can be made spicier by adding more curry paste or powder.

Tom Kha Soup

Tom Kha is another keto-friendly Thai soup option. While it usually includes sugar, it can be made keto by substituting a sugar alternative. This soup typically contains coconut milk, chicken, lime juice/zest, fish sauce, lemongrass, and scallions.

These soups showcase the complex and harmonious blend of flavors that define Thai cuisine, offering a delightful and satisfying keto-friendly experience.

Frequently asked questions