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Weight Management

8 Keto Thai Food Recipes That Are Low in Carbs

BY PUREHEALTH RESEARCH | December 3, 2023

Thai food, Tom Yam Kung in white bowl on white background

Are you craving keto Thai food that’s rich in flavor and has a tantalizing aroma? If so, we’ve got eight recipes that will blow your mind. Just close your eyes and imagine how fulfilling it would be to savor the delicious Thai cuisine while sticking to your low-carb, keto-friendly lifestyle. Thanks to the keto Thai dishes below, you can have your cake and eat it.

In this tantalizing exploration, we will uncover why these keto foods are great, especially if you’re aiming for a fit lifestyle and have good taste in Thai cuisine. You’ll also discover which supplement is great for kickstarting your weight loss journey as you find the keto diet that works best for you. Perhaps you love Thai food and are wondering why we are focusing primarily on keto foods.

Well, a ketogenic diet has many potential health benefits[1] that may boost your overall well-being. For example, the diet could help you lose a couple of pounds by reducing your appetite and even decreasing your chances of developing malignant cell growth. You could even experience improved heart performance and get that glowing skin you’ve been wishing for. After all, you are what you eat.

What Thai Food Is Keto? 

So, you can’t wait to start taking keto Thai dishes. But, with the spectrum of foods available, what Thai food is keto? Keto-friendly delicacies[2] usually have more proteins and fats than carbohydrates. Therefore, Thai dishes like tom yum soup, which is rich in herbs and spices and minimal in carbs while packing a punch of flavor, is an excellent example of a Thai food that’s keto.

Additionally, tasty Thai salads like larb or som tum, which are fresh and vibrant, are excellent examples of keto foods because their carb count is low. If you love pad cuisine, we recommend enjoying it with delicious zucchini noodles instead of traditional rice noodles in order to keep it keto.

Can You Eat Thai Food on Keto? 

Let’s say you’re on a keto diet and mostly take American foods. Can you eat Thai food on keto? Yes. Like most Asian meals, traditional Thai food is great[3] for your health. However, since most foods today are processed[4] and coated in added sugar and flour, we recommend making your keto Thai food at home to ensure it’s healthy and low in carbs. Thanks to our keto recipes below, you’ll be able to make Thai dishes that won’t compromise your healthy diet. Besides, Thai cuisine offers a variety of dishes you can adapt to fit your keto-friendly eating plan, so you’ll never run out of healthy meals to enjoy.

How to Keep Your Meals Low in Carbs? 

Before walking into that Thai restaurant or shopping for groceries at the grocery store, you must ensure that the meals you prepare or order are low in carbs, especially if you’re on keto. Some of the best ways to keep the carbs in your meals low include:

  • Choose your Thai dishes wisely by going for the ones with low carbs and lean protein components like shrimp, beef, or chicken.
  • Avoid rice when ordering or preparing Thai meals and opt for side salads or more veggies.
  • Select the Thai sauces carefully and avoid the ones with added sugar. Cream sauces and coconut milk sauces are great because they have low carbs.

Best Keto Thai Food (With Success Ranking)

Ready to dive into our eight great keto Thai food recipes that you can enjoy without any guilt of carbs? Yes? Then check out the best keto Thai food recipes below:

Note: Some of the recipes below include 1 teaspoon of sugar. Given that the daily carb allowance for individuals on a ketogenic diet is typically 50 grams or lower, consuming a meal with this small amount of sugar is generally okay as it won’t significantly impact your daily carb allowance. However, for optimal results and to ensure you remain in ketosis, we would still recommend avoiding added sugars altogether if possible. Every effort to minimize carb intake contributes to the effectiveness of the ketogenic diet.

Tom Yum Soup: 8/10 

A bowl of tom yum soup with prawn and lime on a bamboo table zoomed
Keto-friendly Tom Yum soup

Tom yum soup is an aromatic and soul-warming soup that combines the zing of lemongrass and galangal (or ginger if you can’t find it), the citrusy punch of kaffir lime leaves, and the unmistakable heat of chilies. You’ll need about 50 minutes to make this soup, yielding about six servings. Net carbs per meal is 18 g.

Ingredients

  • 4 cups of water or chicken broth
  • 2 stalks of lemongrass, cut into 2-inch pieces and smashed
  • 3-4 slices of galangal or ginger
  • 3-4 kaffir lime leaves, torn into pieces
  • 2-3 Thai bird’s eye chilies, smashed
  • 200g (7 oz) shrimp or chicken, peeled and deveined
  • 200g (7 oz) mushrooms, sliced
  • 1 medium tomato, cut into wedges
  • 1 small onion, sliced
  • 2-3 tablespoons fish sauce
  • 1-2 tablespoons lime juice
  • 1 teaspoon sugar (avoid popular added sugars)
  • Fresh cilantro leaves for garnish
  • Thai chili paste (nam prik pao) for extra flavor

Instructions

  • In a pot, bring the water or chicken broth to a boil. Add the lemongrass, galangal (or ginger), kaffir lime leaves, and Thai bird’s eye chilies. Let it simmer for 5-10 minutes to infuse the broth with these aromatic flavors.
  • If using protein, add the shrimp or chicken to the pot and cook it thoroughly until it turns pink.
  • Stir in the mushrooms, tomato, and onion. Simmer until the mushrooms become tender.
  • Add seasoning via fish sauce, lime juice, and sugar (if desired). Adjust the quantities to achieve your preferred balance of salty, sour, and spicy.
  • Remove the soup from the heat. Discard the lemongrass, galangal (or ginger), and kaffir lime leaves.
  • This dish is best while hot. You can give it an extra kick by garnishing it with fresh cilantro leaves and Thai chili paste.

Grilled Meats: 9/10 

Zoomed slices of grilled beef and cabbage on a place
Keto-friendly grilled meats (beef)

Thai-style grilled meats are another example of keto Thai food that will leave you mesmerized with its delectable flavor. Although it’ll take about 5 hours to make this meal, you’ll have six servings by the end, and your taste buds will thank you. Net carbs per meal is 50g.

Ingredients

  • 1 pound (450g) flank steak or sirloin
  • 2-3 cloves garlic, minced
  • 2-3 Thai bird’s eye chilies, finely chopped (adjust for spice)
  • 2-3 tablespoons fish sauce
  • 1-2 tablespoons soy sauce
  • 1-2 tablespoons lime juice
  • 1 teaspoon sugar (avoid popular added sugars)
  • Fresh cilantro leaves for garnish
  • Lime wedges for serving

Instructions

  • Mix minced garlic, fish and soy sauce, chopped chilies, lime juice, and sugar in a bowl to create a zesty marinade.
  • Score the beef’s surface and marinate it generously for 30 minutes or overnight for maximum flavor.
  • Preheat the grill to medium-high heat. Grill the beef to your desired liking, about 4-6 minutes per side for medium-rare.
  • Let the grilled beef rest for a few minutes, then slice it thinly.
  • Serve the meal while hot. You can embellish your dish with fresh cilantro leaves and lime wedges optionally.

Pad Keaw Wan (Green Curry): 7/10 

A bowl of green curry with chicken and cilantro zoomed
Keto-friendly green curry with chicken

If you’re looking to indulge in a sizzling Thai delicacy that balances creaminess and fiery spice, then you’ll enjoy the pad keaw wan green curry. This aromatic dish consists of tender chicken, vibrant green vegetables, and aromatic herbs bathed in a luscious coconut milk-based curry, leaving you licking your fingers. It’ll only take 25 minutes to prepare, producing two servings. Net carbs per meal is 11g.

Ingredients

  • 1 pound (450g) boneless chicken, sliced
  • 2 tablespoons green curry paste
  • 1 can (14 oz) coconut milk
  • 1 cup mixed green vegetables (e.g., Thai eggplant, bamboo shoots, bell peppers)
  • 1-2 tablespoons fish sauce
  • 1 teaspoon sugar (avoid popular added sugars)
  • Fresh basil leaves and red chili slices for garnish

Instructions

  • Heat a pan over medium heat. Add green curry paste and a splash of coconut milk, stirring until fragrant.
  • Add chicken, letting it cook until it turns white.
  • Pour in the remaining coconut milk and allow it to simmer.
  • Add green vegetables, fish sauce, and sugar (if desired). Simmer until the vegetables are tender.
  • Serve while hot for better taste. You can garnish with fresh basil leaves and chili slices to enjoy the enchanting flavor.

Garlic Prawns: 9/10 

Zoomed in cooked garlic prawns
Keto-friendly garlic prawns

If you want a garlicky punch to your meal, a dish of garlic prawns is the perfect keto-friendly Thai food. This delicacy only takes around 20 minutes to make and can serve up to 2 people. Net carbs per meal is 25g.

Ingredients

  • 1 pound (450g) large prawns, peeled and deveined
  • 5-6 cloves of garlic, minced
  • 2 tablespoons vegetable oil
  • 1-2 red chili peppers, sliced (adjust to your spice preference)
  • 1 tablespoon oyster sauce
  • 1 teaspoon fish sauce
  • Fresh cilantro leaves for garnish
  • Lime wedges for serving

Instructions

  • Use medium-high heat to warm oil in a pan. Add minced garlic and sliced chili peppers. Sauté until aromatic and golden.
  • Toss in the prawns, stirring every now and then until they turn pink and curl.
  • Add oyster sauce and fish sauce, mixing well to coat the prawns.
  • Serve it when it’s hot and garnished with fresh cilantro leaves and lime wedges to experience the bold flavors.

Larb (Without Toasted Rice Powder): 9/10 

Zoomed in minced meat on a white plate dark background
Keto-friendly Larb (minced meat)

You’ll enjoy larb’s vibrant flavor if you love minced meat delicacies. It is a traditional Thai minced meat salad that’s irresistibly zesty. It’ll take about 20 minutes to make, yielding 4 to 6 servings. Net carbs per meal is 16g.

Ingredients

  • 1 pound (450g) ground chicken, pork, or beef
  • 2-3 shallots, finely sliced
  • 2-3 spring onions, chopped
  • 2-3 sprigs of fresh cilantro, chopped
  • 2-3 sprigs of fresh mint, chopped
  • 2-3 Thai bird’s eye chilies, finely chopped (adjust for spice)
  • Juice of 2 limes
  • 2-3 tablespoons fish sauce
  • 1 teaspoon sugar (avoid popular added sugars)
  • Lettuce leaves for serving

Instructions

  • Brown the ground meat in a skillet, breaking it into small pieces over medium heat.
  • Remove from the heat source and drain any excess liquid.
  • Combine cooked meat, shallots, spring onions, cilantro, mint, and chilies in a mixing bowl.
  • Mix in lime juice, fish sauce, and sugar, ensuring everything is well coated.
  • Serve the larb mixture in fresh lettuce cups and enjoy.

Yum Talay (Seafood Salad): 8/10 

Zoomed in spicy seafood salad with prawns and squid
Keto-friendly Yum Talay (spicy seafood salad)

Yum talay is another excellent Thai seafood sensation you can enjoy while on keto. This seafood salad has many flavors and textures. Making this enticing dish will take only 20 minutes, yielding 2 to 4 servings. The net carbs per meal is 13.5g.

Ingredients

  • 1/2 pound (225g) shrimp, peeled and deveined
  • 1/2 pound (225g) squid, cleaned and sliced
  • 1/2 pound (225g) mussels or clams, cooked and shelled
  • 2-3 Thai bird’s eye chilies, finely chopped (adjust for spice)
  • 2-3 cloves garlic, minced
  • 2-3 shallots, thinly sliced
  • 2-3 sprigs of fresh cilantro, chopped
  • Juice of 2-3 limes
  • 2-3 tablespoons fish sauce
  • 1 teaspoon sugar (avoid popular added sugars)
  • Fresh lettuce leaves for serving

Instructions

  • Boil the shrimp, squid, and shellfish briefly until cooked through. Drain and set aside.
  • Combine the cooked seafood with Thai chilies, garlic, shallots, and cilantro in a mixing bowl.
  • Mix in lime juice, fish sauce, and sugar, adjusting to your preferred balance of sour, salty, and sweet.
  • Serve the yum talay mixture on fresh lettuce leaves and revel in the mouthwatering flavors of this Thai seafood delight.

Pad Prik: 8/10

A white bowl of dry pad prik curry with green beans zoomed in
Keto-friendly Pad Prik (dry curry)

Pad prik is a Thai chili stir-fry dish that offers a fiery dance of flavors that will awaken your taste buds. This scrumptious dish will excite you if you enjoy your beans with meat. You’ll only need 20 minutes to make it, and it’ll yield about four servings. Net carbs per meal is 10g.

Ingredients

  • 1 pound (450g) choice of protein (chicken, beef, tofu), thinly sliced
  • 2-3 tablespoons vegetable oil
  • 3-4 Thai bird’s eye chilies, finely chopped (adjust to spice preference)
  • 2-3 cloves garlic, minced
  • 200g green beans or snake beans
  • 1 small onion, sliced
  • 1 bell pepper, sliced
  • 2 tablespoons oyster sauce
  • 1 tablespoon soy sauce
  • Fresh basil leaves for garnish

Instructions

  • Use high heat to warm oil in a wok or skillet. 
  • Add minced garlic and chopped chilies, stir-frying for an aromatic sizzle.
  • Toss in the protein, cooking it until it’s no longer pink.
  • Add onion and bell pepper, and stir-fry until they become tender-crisp.
  • Add the beans and let them simmer for about 3 minutes until cooked.
  • Stir in oyster sauce and soy sauce, ensuring everything is well-coated.
  • Serve while hot.

Stir-Fried Vegetables With Protein: 9/10 

Zoomed in black place of vegetable stir fry with peppers, broccoli and chicken
Keto-friendly stir-fried vegetables

Veggies are important while on keto, and these stir-fried vegetables with proteins will help you stay on track with your diet. It’ll only take you 20 minutes to whip up this dish, and it’ll yield 4 to 6 servings. Net carbs per meal is 25g.

Ingredients

  • 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas, etc.), sliced
  • 2-3 cloves garlic, minced
  • 2-3 Thai bird’s eye chilies, finely chopped
  • 2-3 tablespoons vegetable oil
  • 2 tablespoons oyster sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sugar (avoid popular added sugars)

Instructions

  • To start, warm some oil with a wok or a large skillet over high heat.
  • Add minced garlic and chopped chilies, stir-frying for a fragrant aroma.
  • Toss in mixed vegetables, stir-frying until they’re crisp-tender.
  • Stir in oyster sauce, soy sauce, and sugar, ensuring the proper coating of vegetables.
  • Serve while hot.

There you have it. The eight recipes above consist of some of the best keto Thai food you can try today to tantalize your taste buds while keeping your low-carb, keto-friendly lifestyle on track. These dishes are not just delicious but also beneficial for your health.

Get Your Keto Formula Supplement Today

As a seamless addition to your diet, PureHealth Research presents the Keto Formula – a supplement designed to optimize your ketogenic experience. Enriched with natural ketones, it’s crafted to transform your body into a formidable fat-burning entity while enhancing energy levels.

Dr. Holly Lucille, a renowned naturopathic doctor, underscores the efficacy of this formula. Each ingredient, from Magnesium ensuring immune and heart health to BHB Ketones propelling the body into ketosis, is here to improve well-being.

As you savor the rich tapestry of flavors with keto Thai recipes, the Keto Formula stands as your ally, ensuring each culinary indulgence is complemented with optimal nutritional support. Two capsules a day 30 minutes before a meal not only inspires  a journey through exquisite flavors but a stride towards holistic well-being.

Keto supplement bottle by PureHealth Research

Key Takeaways 

The ketogenic diet offers potential weight management benefits by curbing your appetite and promoting fat burning. Sustaining a healthy weight reduces the risk of certain health issues, enhances heart performance, and even leaves you with radiant skin. More so, dishes like tom yum soup, larb, and pad keaw wan have fewer carbs and more lean proteins and fats to suit your dietary needs.

Whether you love meat or prefer salads and vegetables, the list above ensures you can whip up a dish that best suits your lifestyle, with the promise of satisfaction and health. Kick any and all unhealthy diets today by embracing keto Thai food.

Is Keto Thai Food Tasty? 

Yes. The dishes are delicious and cater to various tastes, from aromatic flavors to fiery kicks and garlicky punches. Therefore, whether you prefer spicy or sweet dishes, Thai dishes are an excellent option for those looking for tastiness.

Are There Ready-To-Eat Keto Thai Food Options?

Yes. If you prefer to order keto-friendly Thai dishes instead of preparing them at home, you can enjoy them at restaurants. Just ensure that what you order has low carbs. We recommend avoiding soups with added sugars and opting for veggies instead of rice.

What Ingredients to Avoid in Keto Thai Food? 

When buying keto Thai dishes, avoid the following ingredients because they have high levels of carbs:
1. Flour
2. Corn starch
3. Rice
4. Noodles
5. Added sugars
6. Tapioca starch

References

[1] Dowis, K., & Banga, S. (2021). The Potential Health Benefits of the ketogenic Diet: A Narrative review. Nutrients, 13(5), 1654. https://doi.org/10.3390/nu13051654 

[2] Ld, S. S. M. R. (2023, February 23). 20 foods to eat on the keto diet. Healthline. https://www.healthline.com/nutrition/ketogenic-diet-foods 

[3] Ld, L. S. M. R. (2020, July 17). Is Thai food healthy? Healthline. https://www.healthline.com/nutrition/is-thai-food-healthy 

[4] Fuhrman, J. (2018). The hidden dangers of fast and processed food. American Journal of Lifestyle Medicine, 12(5), 375–381. https://doi.org/10.1177/1559827618766483


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