For those following a ketogenic diet, enjoying the vibrant flavors of Thai cuisine might seem challenging. Traditional Thai food often incorporates ingredients high in carbohydrates, such as rice, noodles, and sugar. However, with a few clever ingredient swaps and mindful choices, it's entirely possible to savor the tastes of Thailand while staying within your keto limits. This article explores a variety of keto-friendly Thai recipes and tips for adapting classic dishes to fit a low-carb lifestyle. Many Thai families eat rice they’ve produced themselves every year. You can enjoy Thai food on a keto diet as long as you choose dishes low in carbohydrates.
Embracing Keto-Friendly Thai Flavors
The key to enjoying keto Thai food lies in understanding which ingredients to embrace and which to avoid. Focus on dishes rich in proteins and fresh ingredients, avoid rice and noodles, and enjoy the flavors of Thai cuisine while maintaining your healthy eating habits.
Low-Carb Noodle Alternatives
One of the easiest methods to make keto-friendly versions of your favorite Thai recipes is to use low-carb noodles. Replacing the noodles is the first step in making keto pad thai, and you have a number of options.
- Cabbage Noodles: Shredded cabbage is a standard in the ever popular egg roll in a bowl and keto crack slaw. This can be a surprisingly effective and healthy alternative to traditional noodles. You can also try using strips of cabbage like this simple stir-fry recipe so cleverly does.
- Zucchini Noodles: You can try zucchini noodles, but I find that they release too much moisture. This can make the sauce too watery and it dilutes the flavor.
- Shirataki Noodles: Another option is to use shiritaki noodles, but many people object to the flavor and the rubbery consistency.
Rice Substitutes
Much like all the low-carb noodle alternatives available today, there are plenty of low-carb options to replace the usual fried rice in many Thai dishes.
- Cauliflower Rice: My favorite: over cauliflower rice. Cauliflower rice keeps it keto, but jasmine or brown rice works too if you’re not low carb.
Sauces and Seasonings
The sauce used in classic pad thai also has quite a bit of sugar in it. So it’s time to whip up our own sugar-free version. Dressings: As with sauces, be wary of potential added sugars in salad dressings. When ordering a salad, ask for the dressing on the side or simply request oil and vinegar (or lime juice). Then, doctor it up with some salt and pepper. Fish sauce is usually a safe bet, but it’s best to ask about ingredients in peanut sauces and such. (Or maybe sneak in some almond butter of your own, LOL.)
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- Coconut Aminos vs. Soy Sauce: Many people feel that coconut aminos are more “keto” than soy sauce. But the reality is that coconut aminos is actually higher in carbs. It also has less of that unique umami flavor so you need to use more of it. My preference is for tamari, which is a kind of gluten-free soy sauce. It has much more bang for your buck than coconut aminos. The use of soy sauce can also be problematic for some.
- Coconut Milk: Be cautious about coconut milk: Many Thai dishes feature coconut milk, which is great on keto as long as there aren’t any added sugars. You’ll have to ask the restaurant about its coconut milk to sniff out any potential carb violations. For keto, I always choose canned, unsweetened full-fat coconut milk. Avoid coconut creamer or boxed milk.
- Healthy Oils: Whether you’re whipping up chicken pad thai or some other delectable Thai recipe, be sure to cook with healthier oils such as coconut oil, olive oil, or avocado oil.
Protein Choices
Protein is central to good health and it’s also low in carbs. Whenever possible, focus on high-quality, hormone- and antibiotic-free protein sources such as grass-fed beef, wild-caught salmon (loaded with omega-3 fatty acids), chicken, and pork. For meatless protein, choose tofu, eggs, and edamame.
Vegetables
One of the great things about Thai cuisine is the ample use of veggies. While it’s best to keep starchy veggies like potatoes off your plate, it’s hard to overdo it with green vegetables like spinach, lettuce, cabbage, zucchini, kale, cucumbers, asparagus, broccoli, and kale.
Keto Thai Recipe Ideas
Here are some specific keto-friendly Thai dishes to try:
Keto Chicken Curry
This keto chicken curry is a cozy Thai-inspired dinner with bold red curry flavor, creamy coconut milk, and fresh vegetables, all ready in under 30 minutes! One skillet, fast, and even better as leftovers, this curry is a true weeknight win! If you’re into cozy, flavor packed keto meals, you’ll also love my Whole30 + Keto Crispy Verde Chicken or this crunchy, refreshing Keto Chinese Chicken Salad.
Ingredients:
- Chicken
- Zucchini, red bell pepper, green onions, yellow onion
- Full-fat canned coconut milk
- Coconut oil
- Garlic and ginger
- Red curry paste
- Lime juice, cilantro, and/or red pepper flakes (for garnish)
Instructions:
- Heat a cast iron skillet over medium heat. Pat the chopped chicken dry and season with salt + pepper.
- When the skillet is warm, add coconut oil and cook the chicken breast until golden brown and cooked thru, about 8 minutes, stirring occasionally. Transfer the cooked chicken to a plate.
- With the heat still over medium heat, add in all the zucchini, bell pepper, green onions and white onion. Season with salt + pepper. Cook the vegetables until starting to brown slightly on the edges, but still crisp tender, about 6-8 minutes, stirring occasionally.
- Add the garlic and ginger, cook for 30 seconds until fragrant.
- Return the cooked chicken to the skillet.
- Add in the red curry paste and can of coconut milk, stir to combine. Cook for 1-2 minutes until heated thru.
- Spoon the coconut chicken thai curry over cauliflower rice (or regular rice or baked sweet potato) and serve warm.
Tips:
- Spice Level: This version is mild enough for kids. To keep it mild, use less curry paste and skip chili flakes. For more heat, add Thai chiles, sriracha, or red pepper flakes to taste.
- Store leftovers in an airtight container in the fridge for up to 5 days. To freeze, let the curry cool completely, then transfer to a freezer-safe container. It will keep well for up to 6 months.
Thai Basil Chicken (Pad Kra Pao Gai)
Thai basil chicken is an easy chicken stir fry with a classic Thai flavor. Served it in lettuce wraps or over cauliflower rice, it's one of our favorite easy keto dinner recipes. It takes only 20 minutes to make, start to finish! Thai basil chicken is a classic dish that is served in many Thai restaurants. It’s quick to prepare and packs a spicy punch. It’s official name in Thai is pad kra pao gai.
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Ingredients:
- Chicken thighs
- Garlic and shallots
- Thai chiles
- Thai basil
- Fish sauce
- Gluten-free tamari (or soy sauce)
- Red pepper (optional, for color)
Instructions:
- Prep your ingredients. Mince the garlic and shallots, crush the chilies (a mortar and pestle works well), and chop the chicken thighs. Stir fries like this cook quickly so you want all of your ingredients close at hand, ready to go.
- Heat the oil. Add the seasonings. The garlic, shallot, and chilies go in first and are cooked only until fragrant.
- Stir fry the chicken. Making a stir fry means standing by, stirring almost constantly, so that the food cooks evenly.
- Add the sauces. Fish sauce is a staple of Thai cooking, as is soy sauce, and they give the recipe the umami flavor.
- Stir in the basil. Basil leaves cook very quickly so you want to add them at the very end, and cook until they are just wilted.
- Serve immediately. We like it in lettuce wraps but it’s delicious over cauliflower rice too.
Tips:
- If you can’t find Thai basil, what can I use? While it won’t be exactly the same, you can use conventional basil in this dish. I recommend chopping it, because the leaves are much larger than the Thai variety. Chopping it will give you better distribution.
- What are Thai chiles and what can you sub for them? Thai chiles, also known as bird’s eye chiles, are thin, red, and extremely spicy. I usually use the dried variety because they are easier to come by. If you can’t find any, try using one fresh jalapeno, finely minced, and red pepper flakes to taste.
- Can you cook Thai basil chicken in a wok? Absolutely! I just don’t happen to own one and find that a large skillet works just as well.
- Can you replace the tamari or soy sauce with coconut aminos? You can, but I want to point out that coconut aminos actually has more carbs than soy sauce. It also lacks the strong umami flavor so the dish won’t be quite as good.
Keto Pad Thai
This keto pad thai is made with cabbage noodles. A delicious and healthy alternative to the classic Thai dish. Sugar free and it only takes 25 minutes to make! This easy Keto Pad Thai is made with cabbage noodles. A delicious and healthy alternative to the classic Thai dish. It’s sugar free and takes only25 minutes to make!
Ingredients:
- Chicken thighs
- Shredded cabbage
- Eggs
- Garlic and red pepper
- Pad Thai sauce (sugar-free, see below)
- Toppings: chopped onion, peanuts, lime wedges
Sugar-Free Pad Thai Sauce:
- Broth
- Coconut aminos
- Swerve (or other keto-friendly sweetener)
- Peanut butter
- Fish sauce
- Rice wine vinegar
- Salt and pepper
- Xanthan gum (optional, for thickening)
Instructions:
- Sauce: In a medium bowl, whisk together all of the sauce ingredients. Set aside.
- Pad Thai: In a large saucepan over medium high heat, heat 2 tablespoons of the oil until shimmering. Add the chicken and sauté until lightly browned and cooked through, 5 to 7 minutes. Use a slotted spoon to remove to a bowl.
- Drain off any liquid in the pan, and add the remaining 2 tablespoons of oil. Once hot, add the red pepper and garlic. Sauté 2 minutes.
- Add the shredded cabbage to the pan and sauté until tender, another 3 to 5 minutes.
- Push the veggies to one side and add the eggs to the cleared side of the pan. Cook, stirring often, until scrambled, about 1 minute.
- Add the chicken back to the pan, pour in the sauce, and stir everything together until combined and warmed through. Remove from heat.
- Top with the chopped onion and peanuts, and serve with lime wedges for squeezing over.
Other Keto-Friendly Thai Dishes:
- Tom Yum Soup: This clear hot and sour soup is usually a good option on keto.
- Tom Kha Soup: Often considered a milky version of tom yum soup, tom kha is a delicious blend of coconut milk, chicken breast, mushrooms, ginger, and lemongrass.
- Satay: These skewers of chicken, beef, or pork are naturally low in carbs and high in protein. Since satay is usually served with peanut sauce, find out if the sauce has any added sugar. If so, ask for soy sauce or just eat the satay as is. To change up the flavors of your next backyard cookout, or if you’re just looking for an easier way to enjoy Thai food, try this low-carb chicken skewer recipe. It uses chicken thighs instead of chicken breasts for a bit more fat and flavor.
- Larb: This deliciously spicy-tangy dish is typically made with minced meat (or tofu) seasoned with lemongrass and chili. This plant-based version of the traditional meat-based larb. This Thai Tofu Larb is made with crispy tofu seasoned with lime juice, fish sauce, chili, and fresh herbs.
- Curry: From red to green to yellow, there’s no shortage of tantalizing Thai curry options. The key is choosing one with non-starchy veggies and no added sugars in the coconut milk. Yellow curry has potatoes and peas, so consider green curry or red curry instead.
- Thai Chicken Wings: Treat yourself to these irresistible sweet Thai chili wings, where each wing is generously coated in a homemade spicy chili sauce, then sprinkled with sesame seeds and green onions. These wings are a fantastic treat that fits perfectly into a low-carb diet, making them ideal for gatherings or party's.
- Thai Shrimp Lettuce Wraps: Make a quick and delicious meal with these Thai shrimp lettuce wraps. They're packed with juicy shrimp and nestled in crisp, fresh lettuce for a nutritious, low-carb meal that's full of flavor.
Tips for Eating Keto at Thai Restaurants
When ordering at your favorite Thai restaurants, consider these dishes to stay low-carb.
- No rice, please: Many Thai dishes are made with rice or come with it on the side, so just say no. You can also ask for an extra serving of veggies instead.
- Avoid fried stuff: Fried foods like tempura vegetables and shrimp are usually breaded in carb-loaded wheat flour, which is a definite keto no-no.
- Opt for stir-fry: Instead of fried foods, go for stir-fried dishes. You might also want to ask about what kind of oil the kitchen uses to make sure it’s keto-compatible.
- Be mindful of sauces: Not all sauces are created equal - even savory sauces sometimes have hidden sugars and flour.
- Ask for extra herbs or spices: To help compensate for less (or no) sauce, ask the kitchen to throw in some extra garlic and onion and other seasonings and herbs to give you the flavor you want without the added carbs.
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