21 Low Carb Thai Food Dishes (Trick To Ordering Keto Thai Food)

It can be difficult to find low carb Thai food since many of the dishes are made with rice or noodles, but we’ve found some great entrees and sides that are acceptable and even encouraged on keto.¹

Additionally, whenever a certain dish is not traditionally made low carb, we offer easy substitutions to lower the carb count and let everyone in on the trick to ordering keto Thai food.

21 Low Carb Thai Food & Dishes (Keto Thai Menu Options)

For those following weight loss regimens like the ketogenic diet, the desire to indulge in a variety of culinary delights and cultural cuisines remains strong. Because it can be challenging to identify low-carb options at a Thai restaurant, we’ve compiled a list of some of the best low-carb Thai dishes.

Generally salads, meat dishes, and soups are safe for keto but ingredients should always be closely monitored because something as simple as a dressing or oil can unexpectedly knock someone out of ketosis.

While following keto may make trips to the store or restaurant a little more tedious, the benefits outweigh the effort because the ketogenic diet aids in cancer prevention and can jumpstart weight loss by switching the body from burning carbs to burning fat.² These are just a couple of the many potential health benefits of the ketogenic diet.³

Now, let’s delve into low-carb Thai dishes that you can prepare at home or enjoy from a restaurant or street vendor. While not all of these are low in sugar yet high in fat, we will also give options to make them keto friendly so they can all still be enjoyed if one or two ingredients are swapped.

1. Moo Satay (Thai Pork Satay)

Moo satay is a marinated and skewered barbecued pork found at countless food trucks, street vendors, and Thai restaurants. This is an easy to make appetizer or a grab and go bite for tourists and locals alike.

Sourcce: Jude Joshua from Pixabay⁴

Meat is usually safe and encouraged on keto with low carbs and plenty of nutrients and Thai pork satay is no exception.

2. Khao Niew Ma Muang (Mango & Sticky Rice)

This unique dessert is best with the ripest, juiciest mangoes and falls at about the midline for being keto friendly since fruit is usually alright but the rice and coconut milk add carbs quickly, so it’s best to indulge in moderation.

Source: Huahom from Pixabay⁵

3. Tom Yum Soup

Tom Yum is very good for keto; this hot and sour soup is low in carbs but high in fats and protein. It’s traditionally prepared with fresh lemongrass, fish sauce, chiles, kaffir lime leaves, and some protein (usually shrimp).

Source: minipukkik from Pixabay⁶

4. Som Tum (Spicy Green Papaya Salad)

Som Tum is a flavorful and spicy salad created with unripe papayas, chili pepper, fish sauce, lime, palm sugar, garlic, raw Thai eggplant and several other ingredients that stimulate the taste buds. The garlic, vegetables, papaya, and herbs are very keto friendly but the fish sauce can be high in sugar so use minimally.

Source: falovelykids from Pixabay⁷

5. Garlic Prawns

Prawns are extremely low carb and can be grilled, fried, or marinated with garlic, dijon mustard, lemon juice, and assorted herbs for a tasty side or appetizer.⁸ Prawns pair well with noodles, but are delicious alone and the no-noodle option is ideal for keto.

Source: sherreenleesy from Pixabay⁹

6. Pad Kra Pow (Pork & Basil Stir Fry)

This pork and basil stir fry entree is another common street food in Thailand. Usually made with rice and a fried egg, those on keto can substitute with cauliflower rice, greens, or low carb noodles instead.

Source: sevendeman via Canva.com¹⁰

The pork and basil are already keto, but beware of the stir fry sauce used and make sure the sugar content isn’t too high.

7. Hoi Tod (Oyster Omelet)

The oysters and veggies in this Thai dish are keto-adherent and very low carb, but don’t overdo it with too much oil or sauce. Less is more with this dish as the flavor of the oysters and vegetables is emphasized more without adding overpowering sauce anyways.

Source: dextorTh via Canva.com¹¹

8. Thai Chicken Skewers

Thai grilled chicken skewers are the perfect keto starter; most meats are good for keto with their minimal carbs and high protein, but chicken is one of the best and with grilling instead of frying, these chicken skewers become an ideal go to.

Source: Huahom via Pixabay¹²

Just be sure to pass on the customarily served coconut peanut sauce and opt instead for a lower carb sauce or enjoy them plain.

9. Peak Gai Yang (Thai Grilled Chicken Wings)

Another variation on grilled chicken, these flavorful, protein and nutrient-packed wings can be enjoyed guilt-free.

Source: jirkaejc via Canva.com¹³

10. Pla Goong (Spicy Thai Shrimp Salad)

Shrimp, greens, and vegetables are all keto friendly. Go ahead and add some bacon for more flavor if desired.

Source: talynshererphoto from Canva.com¹⁴

11. Pad Krapow Moo Saap (Thai Basil Pork)

The pork, herbs, and vegetables in pad krapow moo saap are all keto friendly and pork is high in fat which makes it even more ideal for this dish, but the rice and egg are the risks. Swap these out for some additional vegetables, sprouts, or low carb cauliflower rice.

Source: MosayMay via Canva.com¹⁵

12. Gai Pad King (Thai Chicken & Ginger Stir Fry)

Always be cautious of sugar content in the stir fry sauce and opt for sweetener alternatives such as monk fruit or stevia in the sauce if needed. Otherwise use minimal sauce.

Source: flukesamedphotos via Canva.com¹⁶

An easy fix for keto is going heavy on the greens, sprouts, peppers but the chicken and ginger are both extremely keto friendly.

13. Pad Prik King (Red Curry Stir Fry With Green Beans)

Green beans can be added generously to a keto dish of pad prik king and the red curry stir fry sauce is okay in moderation, but confirm that the coconut milk used in the curry sauce does not contain added sugar. Thankfully the red curry sauce is used more as a flavoring than a sauce in this dish, so it should be fine since it’s used sparingly.

Source: chokkicx via Canva.com¹⁷

14. Pad See Ew (Thai Stir Fried Noodles)

Thai stir fried noodles made traditionally are far from keto friendly due to the high carb load in the egg noodles, but by opting for shirataki noodles (pictured) or another low carb noodle substitute, pad see ew is back on the menu.

Source: Seita via Canva.com¹⁸

15. Pla Kapong Neung Manao (Steamed Fish With Spicy Lime & Garlic Sauce)

Fish, lime, and garlic are great keto options all around with low carb counts and plenty of flavor, so pla kapong neung manao can be enjoyed just as is, no substitutions needed.

Source: Arek Socha from Pixabay¹⁹

16. Crying Tiger (Thai Barbeque Beef)

Thai BBQ beef is a delicious addition to any Thai meal and is certainly keto with its high protein and low carbs; feel free to garnish with greens, just go easy on the sauce due to sugar content.

Source: EzumeImages via Canva.com²⁰

17. Crunchy Thai Peanut Salad

As long as sauce and peanuts are used in moderation, a Thai peanut salad can be a very refreshing appetizer or light lunch. This salad is very vegetable-centric and light on the stomach as well as low in carbohydrates.

Peanuts won’t knock someone out of keto as long as enjoyed in moderation, so feel free to chow down on this crispy salad.

18. Laab Moo (Minced Pork Salad)

This dish is perfect all around for keto and can be indulged in freely as both the veggies and pork are no carb or low carb. With plenty of greens added, this makes a light yet filling meal.

Source: vassaire via Canva.com²¹

19. Tod Mun Pla (Thai Fish Cakes)

Crispy, satisfying, and full of B vitamins while low in carbs, Thai fish cakes are a strong recommendation for a keto friendly meal or shared plate. The only thing to watch out for with tod mun pla is the oil when frying; use a low carb oil instead.

Source: ginew via Canva.com²²

20. Poh Pia Tod (Thai Spring Rolls)

Even Thai spring rolls are on the menu for anyone following keto as the meats and veggies provide low carb well-balanced nutrition; just opt for lettuce wrapped instead of the fried variety.

Source: asiastockphoto via Canva.com²³

21. Sai Oua (Thai Sausage)

Thai sausage fits well into a keto diet as it is high in fat and protein yet low in carbs. Extremely flavorful with green onions, cilantro, chiles, lemongrass, garlic and other herbs and spices, the only thing to watch out for is whether or not the recipe calls for fish sauce as the sugar content can bump someone out of ketosis quickly.

Source: anutr’s Images via Canva.com²⁴

Navigating Thai Restaurants for Keto-Friendly Options

For dishes such as pad Thai and curry that do not fit into keto requirements if traditionally prepared, those adhering to a keto diet should not be discouraged.

Even individuals not specifically adhering to popular diets such as keto but instead following basic weight loss advice, seeking methods to lose weight rapidly, or exploring intuitive eating for weight loss can all find value in these tips and techniques.

Rest assured, you can still savor low-carb Thai cuisine by making simple substitutions or requests, like opting for low-carb alternatives instead of noodles and sauces. Let’s dive into some tips for ordering keto-friendly meals at Thai restaurants.

Rice & Noodles

With rice and noodles being staples in so many Thai dishes but also both heavy in carbs, either of these can easily be swapped for low-carb noodles instead, such as shirataki or zucchini noodles (zoodles).

Pass on the Sauce

Most Thai restaurants and dishes offer very flavorful dips and sauces, but these tend to be very high in sugar.

If making Thai food at home, try low carb sweetener alternatives such as siraitia grosvenorii (monk fruit) to experiment with making low carb Thai sauces.²⁵ If ordering out, try flavoring your food with lemon juice or pass on the sauce altogether.

Coconut Milk in Moderation

Curries and other staple Thai dishes like tom kha gai are heavy on the coconut milk for creaminess, but coconut milk tends to add a lot of sugar and carbs. Try a heavy cream or high fat nut milk instead, to keep the fat content high but carbs low.

Another option to make curry keto friendly without excluding the coconut milk is to make a low carb cauliflower curry instead, swapping the noodles for cauliflower and lowering the carbs this way instead of through the milk alternative.

Opt for a Meat Dish

Since most meats are extremely keto friendly, an easy choice for a keto Thai entrée is to choose one heavy on the protein–chicken and beef are always good options but pork is ideal for being high in fat and low carb. Garnish any meat dish with plenty of veggies, spices, and herbs to add flavor without carbs.

Lettuce or Cabbage Wrap

Traditionally made with oily, deep fried flour-based shells, spring rolls can also be made with a lettuce or cabbage wrap and for far fewer carbs. Pass on the sauce or use in moderation.

Source: Trang Pham from Pixabay²⁶

Skip the Deep Fryer

Anything deep fried can safely be considered off limits for those following the keto diet. The crispy breading is saturated in high carb oils which are very keto unfriendly but seafood, vegetables and meats can always be enjoyed on the grill or air fried.

Research First

For those worried about being overwhelmed or unprepared when it comes time to order at a new Thai restaurant, remember that most restaurants now have an online menu that can be browsed from the comfort of home.

Check if they have a low carb curry or Thai chicken wings; the nutritional information will at least give an idea of the menu items before even heading to dinner so there doesn’t have to be any second-guessing or worrying about hitting the daily carb limit. They may even have keto menu items labeled.

A Few Thai Keto Go Tos

If one is still unsure or feeling overwhelmed by the options and alternatives, some safe options for a keto low carbohydrate high fat diet at most Thai restaurants include garlic prawns, Thai chicken skewers, salads with light dressing, as well as many meat and vegetable dishes.²⁷

Swap out any higher carb meats for shrimp and exchange high carb rice or noodles for zucchini noodles, shirataki noodles, or extra vegetables.

Best Keto Friendly Thai Recipes

As for low carb Thai food that can easily and quickly be made at home, the options abound. Let’s get into a few of the best keto friendly Thai recipes that anyone can make.

Thai Beef Bowls

Using a base of zoodles or cauliflower rice, add finely chopped and sautéed shallots, ginger and red chili, then stir it all together.

Cook a pound of ground beef until browned through, then mix in fresh basil and liquid aminos or low carb soy sauce to taste.

Once plated, add lime juice and red pepper flakes or other seasonings to taste and top with any fresh raw vegetables desired, such as finely chopped carrots, scallions, bean sprouts, limes, cucumbers, and spinach.

Source: Romjan Aly from Pixabay²⁸

This will make about 4 servings. The beef can be swapped out for another meat protein if preferred, or even tofu for vegetarians.

This entire dish is great on keto because it includes a low carb noodle or rice, plenty of flavorful and aromatic herbs and spices, and low carb yet protein-packed beef and other nutrient-filled veggies.

Thai Chicken Lettuce Wraps

Thoroughly bake two chicken breasts and let them cool a little before chopping into bite sized pieces or strips.

In the meantime, cut up plenty of raw vegetables; feel free to include any, but some suggestions are spinach, tomatoes, cilantro, onion, carrots, bell peppers, and cucumbers.

Source: Scott Warman from Unsplash²⁹

Lay out the lettuce wraps flat on a plate or serving platter and add chopped vegetables and chicken. Before rolling the lettuce, add sriracha, sugar free sweet chili sauce, lime juice, or any other low carb sauce to taste.

This will make two wraps, one serving each and is good for keto due to the low carb count but plenty of nutrient-rich vegetables and chicken. Roll and enjoy!

Drunken Thai Zoodles

Mix minced garlic, oyster sauce, rice vinegar, chili paste, and liquid aminos in a small bowl. Adjust slightly as needed until desired flavor is attained.

Bring 1 tablespoon of olive oil to boil in a medium pan, then add spiralized zoodles and cook very briefly until just slightly soft (zucchini noodles cook very quickly and get wilty if left on heat for too long). Drain the water that comes out of the zucchini noodles and set the zoodles aside.

After adding another tablespoon of olive oil, use the same pan to cook two chicken breasts chopped into bite sized or smaller pieces. When almost fully cooked, add broccoli and sliced carrots and bell peppers. Continue stirring and cooking.

When bell peppers and broccoli have slightly browned, add the zoodles back to the pan. Drizzle the pre-made sauce over the pan and keep on heat until everything is glazed in sauce.

Drain once again if too watery, plate, and enjoy.

Source: Rocky89 via Canva.com³⁰

This will make 2 servings and is already keto friendly, but for even lower carbs use sweetener alternatives in the sauce.

By opting for zoodles, the carb count is drastically lowered and flavoring with liquid aminos and garlic decreases the sugar content in traditional sauces to ensure this meal won’t knock anyone out of ketosis.

Which Thai Dishes Should I Avoid on Keto?

If made traditionally, any type of curry, rice, or noodle dish is likely not suitable for keto. Stir fry can go either way depending on the ingredients of the sauce, but always watch out for dishes that are deep fried, or high in sauce and MSG.

Some Thai foods that should be avoided if made customarily include:

• Curry (yellow, green, red, massaman, panang)
• Pad Thai (fried noodles)
• Tom kha gai (coconut soup with chicken)
• Khao pad (fried rice)
• Khao soi (curry noodle soup)
• Bua loy nam king (sesame flour dumplings in ginger soup)
• Kai yad sai (stuffed omelet)
• Durian fruit
• Coconut pudding/ice cream
• Khanom buang (Thai crispy pancakes)

Some of the best Thai food for low carb diets comes just as is, but many cultural dishes are made with a lot of rice, noodles and sauces and can seem impossible to enjoy on keto. Thankfully even if not traditionally low carb, Thai food can still be enjoyed on the keto diet if some simple swaps and substitutions are made.

Frequently Asked Questions