Keto-Friendly Thai Food: What Can You Eat?

Thai cuisine is rich in keto-friendly foods, such as coconut milk, curry, meats, fish, tofu, and low-carb veggies. However, many Thai dishes are also loaded with sugar and noodles, which are off-limits on the ketogenic diet. So, if you're following a keto diet, you'll need to be careful when ordering Thai food or cooking it at home.

When eating out at a Thai restaurant, there are several keto-friendly options to choose from. You can opt for meat and vegetable stir-fries without the brown sauce, making sure the meat isn't breaded. You can also enjoy Thai curries, such as massaman curry and green curry, by choosing non-starchy vegetables and checking for added sugars in the coconut milk. Tom Yum soup, chicken satay skewers, and lettuce wraps are also great keto-friendly choices.

At home, you can create your own keto-friendly Thai dishes by using low-carb noodles and rice alternatives, such as cauliflower rice and zucchini rice. Cooking with healthier oils like coconut oil and olive oil, loading up on keto-friendly veggies, and using coconut aminos instead of soy sauce can also help you stay on track with your keto diet while enjoying the delicious flavours of Thai cuisine.

Thai keto-friendly ingredients

Thai cuisine is rich in keto-friendly ingredients, and with a few simple swaps, you can enjoy a delicious Thai meal while staying true to your keto diet. Here are some Thai keto-friendly ingredients to look out for:

Meats, Seafood, and Tofu

Meat, seafood, and tofu are abundant in Thai cuisine and are excellent keto-friendly sources of protein. Opt for grilled, barbecued, or stir-fried options and avoid breaded or deep-fried varieties. Examples include chicken satay skewers, grilled prawns, and tofu stir-fries.

Low-Carb Vegetables

Load up on low-carb veggies to accompany your protein choices. Above-ground vegetables like broccoli, eggplant, zucchini, bell peppers, cabbage, cauliflower, and tomatoes are excellent choices. Avoid starchy vegetables like potatoes, onions, and sweet potatoes.

Coconut Milk and Coconut Aminos

Coconut milk is a common ingredient in Thai curries and soups, and it's keto-friendly as long as it doesn't contain added sugars. Coconut aminos, made from the sap of coconut trees, is another keto-friendly ingredient that can be used as a substitute for soy sauce.

Healthy Oils

Thai cuisine often incorporates healthy oils like coconut oil, olive oil, and avocado oil. These oils not only add flavour but also contain essential nutrients like omega fatty acids, which have anti-inflammatory properties.

Spices and Herbs

Thai food is known for its generous use of spices and herbs such as garlic, onion, lemongrass, chilli, basil, ginger, and lime leaves. These ingredients enhance the flavour of dishes without adding carbs.

Low-Carb Noodles and Rice Alternatives

To make your Thai meal truly keto-friendly, opt for low-carb noodle alternatives like shirataki noodles or zucchini noodles. For rice dishes, choose cauliflower rice or broccoli rice instead of traditional rice.

Remember, when dining out, always ask about the ingredients and cooking methods used. Many Thai dishes can be adapted to be more keto-friendly by making simple adjustments, such as holding the sauce or choosing grilled options over deep-fried ones.

Thai ingredients to avoid

Thai food is rich in keto-friendly ingredients, but there are still some ingredients that are best avoided when following a keto diet.

Sugar

Sugar is the main ingredient to avoid when following a keto diet, and Thai food often contains added sugars. Many Thai dishes are sweetened with sugar, including curries, stir-fried foods, and deep-fried fish. Coconut milk, which is a common ingredient in Thai curries, often contains added sugar, so it's important to check with the restaurant to ensure there are no added sugars.

Carbs

Thai food typically includes a lot of rice and noodles, which are high in carbs and should be avoided on a keto diet. Instead, opt for low-carb vegetables or keto-approved alternatives. Some common vegetables used in Thai cuisine that are not keto-friendly include carrots, onions, potatoes, and sweet potatoes.

Flour

Thai sauces, such as peanut, fish, and soy sauce, often contain flour as a thickening agent. These sauces are best avoided or substituted with alternatives such as oil, vinegar, or lemon juice.

Breaded Foods

Deep-fried foods are commonly found in Thai cuisine, but these are often breaded, which is not suitable for a keto diet. Breaded foods should be avoided, and if ordering meat or vegetables, it is best to request that they are steamed or grilled instead.

Starchy Vegetables

While Thai cuisine incorporates many keto-friendly vegetables, it is important to be mindful of starchy vegetables. Potatoes and other starchy vegetables are often used in Thai dishes but are not keto-friendly.

When dining out at Thai restaurants, it is always a good idea to ask about specific ingredients and request any necessary substitutions to ensure your meal aligns with your keto diet.

Thai keto-friendly dishes

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

Tom Yum Soup

Tom Yum Soup, also known as Tom Yam or sour and hot soup, is a flavourful and spicy soup with a variety of vegetables like tomatoes, onions, cauliflower, and mushrooms. It is usually served with a choice of protein such as chicken, beef, shrimp, or tofu. Ask for the soup version instead of Tom Yum Noodles to avoid the carbs in noodles.

Thai Chicken Satay Skewers

Grilled chicken skewers cooked on a barbecue or over hot charcoal, served with vegetables and peanut sauce. Be mindful of the sugar content in the peanut sauce and opt for soy sauce or a squeeze of lime instead.

Pad Broccoli or Pad Bell

These are stir-fry dishes with your choice of protein and vegetables. Hold the sauce and any rice or noodles, and opt for low-carb veggies instead.

Larb

A deliciously spicy and tangy dish made with minced meat or tofu, seasoned with lemongrass and chilli. It is typically served inside lettuce or cabbage leaves, making it a carb-light option.

Green Curry

A curry made from green chillies, coconut milk, and vegetables like bell peppers and broccoli. Choose a protein source and ask for extra vegetables instead of rice. Be cautious of added sugars in the coconut milk.

Thai Salads

Thai salads are usually made with low-carb vegetables like lettuce, cucumbers, onions, bean sprouts, and tomatoes. Be cautious of the dressing and ask for it on the side or opt for oil and vinegar or lime juice instead.

Stir-Fries

Stir-fries are a good option as you can customise the ingredients. Choose a protein source and low-carb vegetables, and avoid any added sugars or flour in the sauce.

Remember to avoid deep-fried foods, sugary sauces, and dishes with rice or noodles. Enjoy experimenting with these keto-friendly Thai dishes!

Thai dishes to avoid

Thai food is notoriously difficult to eat on a keto diet, as it often contains noodles, rice, and sugary sauces. However, there are some dishes that are less keto-friendly than others. Here are some Thai dishes to avoid if you're on a keto diet:

Noodle Dishes

Noodles are a staple in many Thai dishes, but they are not keto-friendly. Avoid dishes like pad Thai, pad see ew, and pad kee mao, which are all made with rice noodles. Opt for meat and vegetable stir-fries without the noodles instead.

Fried Rice

Fried rice is another common dish in Thai cuisine, but it's definitely not keto-friendly. Steer clear of kow pad (fried rice) dishes, and if you're craving something similar, try making a keto-friendly version at home using cauliflower rice or broccoli rice.

Salads

While salads may seem like a healthy option, many Thai salads are loaded with sugary sauces or dressings. Be cautious of peanut sauces and ask for the dressing on the side so you can control the amount you're consuming. Opt for oil and vinegar or lime juice instead.

Deep-Fried Foods

Deep-fried foods are often breaded with flour, which is high in carbs. Avoid deep-fried meats and vegetables, and opt for grilled or steamed options instead. If you're craving something crispy, try using almond flour or coconut flour as a breading at home.

Coconut Milk

Coconut milk is a common ingredient in Thai curries and other dishes, but it can sometimes contain added sugar. Always ask about the ingredients in your dish and request no added sugar.

Desserts

Thai desserts are often very sugary and should be avoided on a keto diet. Mango sticky rice, for example, is a popular Thai dessert that is loaded with sugar.

When eating Thai food on a keto diet, it's important to be mindful of the sauces and ingredients used. Many sauces, such as peanut sauce, sweet chili sauce, and oyster sauce, contain added sugars. Ask for your meal to be prepared without sauce or request a dry dish with extra vegetables instead. Familiarize yourself with the staple Thai dishes and their common ingredients so you know what to order and what to avoid.

Thai keto-friendly cooking tips

Thai cuisine is rich in keto-friendly foods, such as coconut milk, curry, meats, fish, tofu, and low-carb veggies. However, many dishes contain oyster sauce and added sugars. Here are some tips to make your Thai cooking more keto-friendly:

Know the staple dishes

Familiarize yourself with popular Thai dishes and how to order them keto-friendly. For example, Tom Yam Goong (a hot and sour soup with shrimp), Som Tam (a spicy salad with noodles, vegetables, and shredded papaya), and Massaman Curry (a curry with garlic, shrimp, and spices). These dishes can be made keto-friendly by omitting the noodles and rice.

Go with meat-based dishes

Meat-based dishes are a great option for keto Thai food, such as stir-fries or Thai BBQ beef. Pork dishes contain the highest amount of fat, which is ideal for a ketogenic diet. Customize your dish with extra low-carb veggies instead of rice or noodles.

Beware of deep-fried foods

Deep-fried foods are often breaded, which is not keto-friendly. When ordering, ask for your food to be steamed or grilled instead. If you're cooking at home, use low-carb flour alternatives like almond flour or coconut flour for breading.

Choose low-carb alternatives

When cooking Thai food at home, use low-carb alternatives for rice and noodles. Cauliflower rice, broccoli rice, and zucchini rice are great options. For noodles, try shirataki noodles or zucchini noodles (zoodles).

Load up on keto-friendly veggies

Thai cuisine uses a variety of veggies that are keto-friendly, such as tomatoes, broccoli, eggplants, zucchini, bell peppers, cabbage, and cauliflower. Avoid starchy veggies like potatoes, onions, and sweet potatoes.

Be cautious of coconut milk

While coconut milk is a great keto-friendly ingredient, some store-bought varieties contain added sugar. When cooking, use coconut milk without added sugar, and when ordering at a restaurant, ask about the ingredients in their coconut milk.

Frequently asked questions