Hosting Thanksgiving? Get the free keto game plan.

Keto TuxedoBlack-tie low carb

Dining out / Thai

Keto at a Thai Restaurant

Doable for keto2 to order2 to ask about3 to skip

Thai food balances sweet, sour, salty and hot, and the sweet part usually means palm sugar. Coconut curries, grilled meats and herb salads can work well if you ask for less sugar and skip the rice and noodles.

Order this

Larb, grilled satay (peanut sauce sparingly), coconut curries without rice, tom kha soup, grilled fish.

Skip this

Pad thai, rice, noodles, sweet chili sauce.

Say this

“Can I have the curry over extra vegetables?”

The menu, dish by dish

Larb (minced meat salad)OrderHerbs, lime and chili.
Grilled chicken or pork satayAsk firstSkip the sweet peanut sauce or use a little.
Green or red curryAsk firstCoconut milk is keto; ask for no sugar and no rice.
Tom kha soupOrderCoconut milk and galangal.
Pad thaiSkipRice noodles and sweet sauce.
Jasmine rice and sticky riceSkipHigh in carbs.
Spring rollsSkipWrapped in rice paper or dough.

Where the carbs hide

  • Palm sugar in curries, dressings and dipping sauces (ask for less)
  • Toasted ground rice (khao khua) in larb, a small amount
  • Sweet chili and peanut sauces
  • Rice noodles in soups such as boat noodles
At the bar

What to drink

Thai iced tea is very sweet. Choose unsweetened iced tea, a light beer or spirits with soda.

Carbs in every drink

Five rules that work almost anywhere

  1. Protein first.
  2. Swap the starch for vegetables or a salad.
  3. Sauces on the side.
  4. Send the bread basket away.
  5. Drink dry.

Menus and recipes vary by restaurant, so ask when you are unsure. Not medical advice; see our health disclaimer.

Cook it at home

The same flavors, keto by design

Thai Chicken Larb Lettuce Cups
Lunch & Salads

Thai Chicken Larb Lettuce Cups

3.6g net carbs20 min

Quick answers

Is thai food keto-friendly?

It can be, with a few swaps. Thai food balances sweet, sour, salty and hot, and the sweet part usually means palm sugar. Coconut curries, grilled meats and herb salads can work well if you ask for less sugar and skip the rice and noodles.

What can I order at a thai restaurant on keto?

Larb, grilled satay (peanut sauce sparingly), coconut curries without rice, tom kha soup, grilled fish.

What should I avoid?

Pad thai, rice, noodles, sweet chili sauce. Hidden carbs to watch for: palm sugar in curries, dressings and dipping sauces (ask for less); toasted ground rice (khao khua) in larb, a small amount; sweet chili and peanut sauces; rice noodles in soups such as boat noodles.

What should I ask my server?

Try: “Can I have the curry over extra vegetables?” Keep requests short and friendly; kitchens handle substitutions all the time.

What should I drink?

Thai iced tea is very sweet. Choose unsweetened iced tea, a light beer or spirits with soda.

Going somewhere else?

22 restaurant guides

SteakhouseItalianMexicanSushi & JapaneseFrenchIndianChineseMediterranean & GreekAmerican DinerKorean BBQJapanese HibachiVietnamese & PhoBarbecue JointBurger JointPizza PlaceBrazilian SteakhouseMiddle EasternSports Bar & WingsSeafood & Raw BarCoffee ShopDeli & Sandwich Shop

Search every dish in the navigator

Take it with you

The pocket guide for eating out

The free Keto Dress Code: restaurant strategy, wedding and holiday plans, and a drink carb chart.

No spam, ever. Unsubscribe in one click. By subscribing you agree to our privacy policy.

The libraries

Keto for real life

17 game plans

Every occasion

From black tie to the gas station: airports, road trips, game day, first dates and the office party.

Explore →85 drinks

The bar

Carbs in every cocktail, wine and beer, and how to order each one lower-carb.

Explore →30 swaps

The swap library

The best keto stand-ins for rice, pasta, bread, flour, sugar and more, with the carbs compared.

Explore →54 ingredients

Hidden carbs

Maltodextrin, IMO, maltitol, “tapioca fiber”: what each label word means and how to count it.

Explore →