Thai food is known for its rich flavors, fragrant herbs, and perfect balance of sweet, sour, salty, and spicy. While traditional Thai cuisine often features ingredients like rice, noodles, and sometimes sugary sauces, it’s easy to make keto-friendly swaps without sacrificing flavor.
Whether you’re craving a creamy curry or a crunchy salad, here are some tips and tricks to enjoy Thai food while sticking to your low carb or keto goals.
Common Ingredients in Thai Cuisine
Before we dive into specific dishes, let’s look at some key ingredients used in Thai cooking and how they can be keto-fied.
1. Rice
Rice is a staple in many Thai dishes, but it’s high in carbs. Fortunately, cauliflower rice is a fantastic keto substitute. You can stir-fry it with garlic and oil for added flavor or steam it as a simple side. If you’re not a fan of cauliflower rice, check out this blog for other swap ideas.
2. Noodles
Thai food is famous for noodle dishes like pad Thai and pad see ew. Instead of traditional noodles, try using zucchini noodles (a.k.a. zoodles), shirataki noodles, heart of palm pasta, or even cabbage strips. These alternatives soak up the delicious sauces and provide the same satisfying texture.
3. Sugar
In many cuisines across the world, sugar is sometimes used to help sauces have a thicker, more syrupy texture. Fortunately, this is a pretty simple swap. You can use erythritol, monk fruit, or stevia in most sauces. These keto-friendly sweeteners add sweetness without the carb load. Learn more about keto sweeteners here.
4. Fish Sauce and Soy Sauce
Fish sauce and soy sauce are staples in Thai cooking, and in their most traditional form, should be keto-friendly. However, some brands may contain added sugar, so it’s always a good idea to check the nutrition label.
5. Thickening Agents
If a recipe (usually a sauce) calls for something like cornstarch as a thickening agent, you can achieve the same result with xanthan gum, which works as a keto-friendly thickener without added carbs.
Low-Carb-ifying Popular Thai Dishes
Now that you know the basics, let’s look at some popular Thai dishes and how to make them keto or low carb-friendly.
1. Keto Pad Thai
Traditional Pad Thai is made with rice noodles, tamarind sauce, and a generous amount of sugar. Here’s how to make it keto:
- Noodles: Replace rice noodles with shirataki noodles or spiralized zucchini.
- Sauce: Make your own sauce using tamarind paste, coconut aminos, and erythritol for sweetness.
- Protein: Stick to keto-friendly proteins like shrimp, chicken, or tofu.
- Toppings: Keep the traditional toppings like crushed peanuts, lime wedges, and fresh cilantro. They’re naturally low-carb!
2. Keto Thai Laab (Larb)
Laab is a delicious Thai salad made with ground meat, herbs, and lime juice. It’s naturally keto-friendly with one adjustment:
Traditional versions of this salad call for toasted rice powder. Some ketonians might not mind this in small amounts, but if you do, you can choose to omit it, or replace it with something like something like toasted almond flour for a similar effect.
3. Keto Tom Yum Soup
Another Thai dish that can be naturally low carb. Just watch what vegetables and type of broth you use!
4. Keto Satay with Peanut Sauce
Depending on your recipe, you might need to swap out sugar for a keto-friendly sweetener, and you’ll want to double check your soy sauce doesn’t have any added sugar. But at its heart, satay is a skewered and grilled meat dish—easy to keep keto-friendly!
Keto-Friendly Thai Ingredients to Keep on Hand
If you love Thai food, it’s helpful to stock up on these keto-approved ingredients for easy meal prep:
- Coconut milk: Full-fat for richness and flavor
- Cauliflower rice: A versatile rice substitute
- Shirataki noodles: Low-carb noodle alternative
- Fresh herbs: Basil, cilantro, lemongrass, and mint for authentic flavors
- Fish sauce and coconut aminos: Flavor enhancers with fewer carbs
- Monk fruit sweetener or erythritol: For balancing sweetness in sauces and curries
- Curry paste: A great, concentrated way to add flavor
Final Thoughts
With a few smart swaps, you can enjoy the bold, delicious flavors of Thai cuisine while staying keto. From creamy curries to zesty salads, Thai food offers endless possibilities to keep your meals exciting and flavorful. Give these keto-friendly versions a try, and you’ll find that going low-carb doesn’t mean sacrificing taste.
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