Everybody loves Thai food – with its rich spices and delicious flavors, it's a common go-to cuisine. Personally as a girl who loves spicy food and a frequent traveler to Thailand, I’ve eaten my fair share of Thai food and it has grown to become a staple in my diet. While we can all agree that Thai food is delicious, is Thai food healthy?
Thai food is very healthy given the wide variety of protein-based dishes and its usage of spices to add flavor without adding additional calories. Thai food can be great for weight loss as long as it is made with the right strategies.
Dishes that are packed with protein and can be served low carb or with a portioned serving of carbohydrates can make a great, well-balanced meal. Given the wide variety of Thai food out there, it's easy to get overwhelmed trying to understand what to eat when trying to stay fit.
I wrote this guide to share some tricks to modify Thai foods you may not think of as healthy into everyday meals that are great for weight loss. Specifically, I’ll be sharing recipes for high protein content and low calorie Thai food.
In this guide we’ll look at:
How to Make Low Calorie Thai Food via the Fitsian Method
Staying fit doesn't mean you have to avoid eating Thai food. I often eat Thai food during the week by following a few principles to keep my meals healthy, low calorie, and macro-focused. Here are some principles I follow:
- Portion Control Carbs: When using carbs to make fried rice or noodles, I always portion using my food scale to ensure I'm using exactly one portion at about 160-200 calories. This way, I can still enjoy a healthy amount of carbs and intake enough to fuel my workouts without feeling heavy.
- Opt for Lean Meats: I usually use boneless skinless chicken thigh, shrimp, and all kinds of seafood as these are the leanest, protein dense sources and much lower in calories compared to other protein sources. For example, bone in skin on chicken thigh is 240 calories compared to 130 calories for the same amount of boneless skinless chicken thigh.
- Higher Ratio of Protein: Given the small amount of carbs, people often wonder if the meal will be filling enough. But by making the dish more protein heavy, you should easily feel satisfied given that protein is scientifically proven to make your body feel the most full among the three macros. It directly reduces ghrelin, the hormone in your body that causes us to feel hungry. In one study, increasing protein intake from 15% to 30% of calories made overweight women eat 441 fewer calories each day without intentionally restricting anything. Check out this article on hunger hormones to learn more.
- Adding Vegetables: Vegetables are a great way to round out the meal and feel more full without adding too much additional calories. Some of my favorites to add include shallots, onions, carrots, and mushrooms to name a few.
- Substituting, Portioning or Omitting High Calorie Ingredients: Some high calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish too drastically. For example, coconut milk, which is often included in Thai curries, can easily be omitted and substituted with a chicken stock or egg sauce combination. The crab curry recipe below is a good example of this.
My Top 20 Favorite Low Calorie Thai Food Recipes
Pad Kee Mao
Nothing is quite as satisfying as some delicious Thai noodles. Thai noodle dishes, such as Pad Kee Mao, is probably the last thing you'd think of eating when you're trying to get fit. But with careful ingredient portioning, it's easy to make a low-calorie macro friendly version of the dish.
So what does the nutrition profile for this Pad Kee Mao look like? Is Pad Kee Mao healthy?
Let's take a look at the nutrition breakdown of this healthy Pad Kee Mao recipe:
This pad kee mao can be a very healthy dish, consisting of 472 calories, with 37 grams of protein, 10 grams of fat, and 58 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal that can help satisfy your craving for Thai noodles. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the right proteins and portioning high calorie ingredients mindfully.
Check out my recipe for healthy chicken Pad Kee Mao to see how I put this recipe together.
Basil Chicken (Pad Kra Pao)
Thai basil chicken, or pad kra pao, is a classic Thai stir fry dish that is fragrant with the aroma of basil with an added kick from Thai chilis. It usually consists of ground chicken sautéed in a soy-based sauce and can be spicy as well as flavorful. This dish is actually a popular choice for those that are into meal prepping given how simple and flavorful this dish is.
So what does the nutrition profile for pad kra pao look like? Is pad kra pao healthy?
Let's take a look at the nutrition breakdown of the pad kra pao:
Thai basil chicken can be a very healthy dish, consisting of 310 calories, with 47 grams of protein, 9 grams of fat, and 9 grams of carbs. The dish is packed with proteins and relatively low in calories, making it a great option for weight loss purposes. You can easily pair it with a side of rice and a fried egg to make it a well-balanced meal. The key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully and using the right type of protein.
Check out my recipe for Thai basil chicken to see how I modified this recipe to make it 310 calories and 47 grams of protein.
Salted Egg Yolk Squid
This deliciously salty and comforting salted egg yolk squid recipe is such a comforting and flavorful dish — I first encountered it during my month abroad in Phuket and was immediately hooked. Made with tender squid mixed with the umami salted egg yolk sauce, this dish is undeniably tasty.
So what does the nutrition profile for this salted egg yolk squid look like? Is salted egg yolk squid healthy?
Let's take a look at the nutrition breakdown of the salted egg yolk squid:
The salted egg yolk squid can be a very healthy dish, consisting of 363 calories, with 41 grams of protein, 16 grams of fat, and 17 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. You can easily pair it with a side of rice to make it a well-balanced meal. This makes a great weekday meal for those trying to stay fit. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning each ingredient mindfully.
Check out my recipe for the salted egg yolk squid to see how I modified this recipe to make it under 400 calories with 40 gram of protein.
Gai Yang
Gai yang, or Thai barbecue chicken, is another healthy and delicious Thai recipe that is healthy and flavorful. It's made with juicy chicken thighs marinated in a soy based marinade. Grilling it on a cast iron gives it a delicious smokey flavor.
So what does the nutrition profile for gai yang look like? Is gai yang healthy?
Let's take a look at the nutrition breakdown of the gai yang:
Gai yang is a very healthy dish, consisting of 236 calories, with 38 grams of protein, 7 grams of fat, and 5 grams of carbs.
To keep it healthier, opt for boneless skinless cuts of chicken as opposed to skin-on chicken if possible -- this will cut a significant amount of fats and calories. A 4 oz skin on chicken thigh is 240 calories while a 4oz skinless chicken thigh is only 140. This is a great protein packed meat dish that you can easily add over a bed of rice or alongside some vegetables, making it a great weekday staple This makes a great weekday meal for those trying to stay fit. The key to making this dish help rather than hinder progress towards your fitness goals is picking the right cut of chicken and portioning ingredients mindfully.
Pad Thai
Pad Thai is synonymous with Thai food — it’s a Thai classic that’s beloved by those from around the world. With it’s deliciously chewy noodles with a tangy, umami sauce and creamy egg that is often mixed in, it’s no wonder that Pad Thai is so popular.
So what does the nutrition profile for pad thai look like? Is pad thai healthy?
Let's take a look at the nutrition breakdown of the pad thai:
Pad thai can be a very healthy dish, consisting of 463 calories, with 34 grams of protein, 15 grams of fat, and 60 grams of carbs.
To keep it healthier, opt for lean proteins, such as boneless skinless cuts of chicken or seafood. It's also vital to portion the rice noodles carefully, as the calories in of the noodles can easily add up. With careful portioning and mindful ingredient choices, pad thai can easily be made a macro friendly and calorie conscious dish. Check out my recipe for healthy pad thai to see how I made mine.
Salmon Laab (Spicy Salmon Salad)
Salmon laab is a Thai style sashimi consisting of slices of salmon marinated in a spicy laab sauce. This was a dish I encountered in Thailand and fell in love with but have yet to see it in a restaurant in the States. Thankfully, it's super easy to make and very delicious!
So what does the nutrition profile for this salmon laab look like? Is salmon laab healthy?
Let's take a look at the nutrition breakdown of the salmon laab:
Salmon laab can be a very healthy dish, consisting of 295 calories, with 32 grams of protein, 15 grams of fat, and 7 grams of carbs. This is a great low carb recipe, although you can easily add a side of rice to round out the meal. The thing to note about making this dish low calorie is to portion the salmon carefully, as salmon can quickly add up in calories given it's high fat content.
Pad See Ew
Pad See Ew is a Thai stir-fry noodle dish that is a Thai street food dish that has made its way into the menu of every Thai restaurant. With its deliciously chewy noodles with a sweet and salty sauce and creamy egg that is often mixed in, it’s super addicting and easy to put together, making it the ultimate comfort lunch dish.
So what does the nutrition profile for this pad see ew look like? Is pad see ew healthy?
Let's take a look at the nutrition breakdown of this pad see ew recipe:
An average serving of Pad See Ew can be up to 430 calories with 32 grams of protein, 15 grams of fat, and 52 grams of carbs.
Pad see ew is a very healthy dish given that it is a very well-rounded macro dish that predominantly consists of proteins from the meat and egg and carbs from the noodles.
The key to making this dish help rather than hinder progress towards your fitness goals is picking a lean protein and portioning ingredients mindfully.
Check out my healthy pad see ew recipe to see how I made this dish.
Thai Chili Salmon
This Thai chili salmon is umami and delicious weekday meal, packed with nutrients to help you hit your macros. Roasted in the oven with my go-to method of making salmon, the fish comes out soft and flaky at my favorite consistency.
So what does the nutrition profile for this Thai chili salmon look like? Is Thai chili salmon healthy?
Let's take a look at the nutrition breakdown of the Thai chili salmon:
This Thai chili salmon can be a very healthy dish, consisting of 240 calories, with 23 grams of protein, 12 grams of fat, and 11 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, with fats and carbs as well, making it a well-balanced meal. This is a great low carb meal choice and would be delicious with a side of brussel sprouts.However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning the salmon mindfully. While salmon is high in protein and has healthy fats and omega 3's, the fat content does end up resulting in a higher calorie content compared to other seafoods.
Check out my recipe for the Thai chili salmon to see how I put this recipe together.
Crab Curry
One of my favorite local dishes from Phuket was this delicious Thai curry crab. The aromatic curry paste paired with the succulent crab meat is super addicting. It's great to eat with a side of rice or on its own.
So what does the nutrition profile for this crab curry look like? Is Thai curry healthy?
Let's take a look at the nutrition breakdown of the Thai crab curry:
This crab curry can be a very healthy dish, consisting of 263 calories, with 38 grams of protein, 7 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. This makes a great weekday meal for those trying to stay fit and love the flavors of Thai curry. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the proteins and omitting high calorie ingredients that Thai curry traditionally includes.
Check out my recipe for the Thai crab curry to see how I put this recipe together.
Tom Yum Soup
Tom Yum soup is one of the most popular Thai dishes in and outside of Thailand. It can be served clear or spicy and can contain all kinds of delicious seafoods, meats, and vegetables. It is also a low carb dish that many people opt for when trying to eat healthy.
So what does the nutrition profile for the tom yum soup look like? Is tom yum soup healthy?
Let's take a look at the nutrition breakdown of tom yum soup:
Tom yum soup can be a delicious and nutritious low carb dish if enough protein is added.
By using the portions and ingredients above, it is only about 230 calories with 43 grams of protein, 6 grams of fat, and 1 gram of carbs. Most Tom Yum soups that you order from a restaurant will likely be low calorie, but not contain enough protein to make a nutritious meal. To up the protein content, I packed the soup with lean proteins such as chicken and shrimp.
Check out how I made my seafood tom yum soup.
Tom Yum Pasta
Tom Yum pasta is a delicious fusion creation that combines flavors from a Thai favorite with some delicious pasta. Deliciously spicy and packed with protein from the shrimp, this dish is a super well balanced meal that will hit your macros and satisfy your Thai food cravings.
So what does the nutrition profile for Tom Yum Pasta look like? Is Tom Yum pasta healthy?
Let's take a look at the nutrition breakdown of the tom yum pasta recipe:
This tom yum pasta is a very healthy dish, consisting of 330 calories, with 26 grams of protein, 9 grams of fat, and 44 grams of carbs. This dish has a well-balanced nutrition profile predominantly consisting of proteins and carbs, making it a well-balanced meal as well as a flavorful fusion creation that will satisfy your cravings for pasta with a fusion twist. However, the key to making this dish help rather than hinder progress towards your fitness goals is portioning high calorie ingredients mindfully.
Check out my Tom Yum pasta recipe to see how I put this dish together healthily.
Guay Tiew Gai (Thai Chicken Noodle Soup)
Guay Tiew Gai, or Thai style chicken noodle soup, is one of my favorite Thai dishes that is rarer to find in the states. It's similar to a Vietnamese chicken pho, but with a soy sauce based broth. While this dish can be hard to find in a Western Thai restaurant, it's not hard to make at home and is super comforting like most chicken noodle soups with delicious Thai flavors.
So what does the nutrition profile for guay tiew gai look like? Is guay tiew gai healthy?
Let's take a look at the nutrition breakdown of guay tiew gai:
Guay tiew gai can be a great healthy noodle soup dish -- by using the portions and ingredients above, it is only about 422 calories with 54 grams of protein, 11 grams of fat, and 26 grams of carbs . I made this dish more protein focused by adding a higher portion of chicken and a smaller amount of noodles. This creates a very impressive nutrition profile predominantly for the dish, largely consisting of proteins while still resulting in a delicious and comforting meal.
Crab Fried Rice
Crab fried rice is a delicious and simple protein packed Thai dish -- I discovered it myself when I was traveling in Thailand and may have almost eaten it everyday. Packed with succulent crab meat and a creamy egg mixed in with the chewy rice, crab fried rice is undeniably delicious.
So what does the nutrition profile for this crab fried rice look like? Is crab fried rice healthy?
Let's take a look at the nutrition breakdown of the Thai crab fried rice:
Crab fried rice can be a very healthy dish, consisting of 381 calories, with 35 grams of protein, 6 grams of fat, and 44 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal. The key to making this dish help rather than hinder progress towards your fitness goals is portioning ingredients mindfully.
Check out my Thai crab fried rice recipe to see how I put this recipe together.
Tom Yum Fried Rice
If you’re a fan of Tom Yum Soup, you’re going to love this Tom Yum fried rice! Complete with juicy prawns and chewy rice coated with a creamy egg, this fried rice recipe that will satisfy your taste buds as well as your macros.
So what does the nutrition profile for the tom yum fried rice look like? Is tom yum fried rice healthy?
Let's take a look at the nutrition breakdown of tom yum fried rice:
Tom yum fried rice can be a super healthy fried rice dish. At only 330 calories, it packs 28 grams of protein, 7 grams of fats, and 36 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make. The key to making this dish help rather than hinder progress towards your fitness goals is portioning ingredients mindfully and picking the right proteins, through portioning the rice and opting for lean proteins.
Check out my Tom yum fried rice recipe to see how I put this recipe together.
Lemongrass Fried Rice
Lemongrass fried rice is a fragrant and aromatic fried rice recipe complete with succulent shrimps and chewy rice and is super delicious and healthy.
So what does the nutrition profile for the lemongrass fried rice look like? Is lemongrass fried rice healthy?
Let's take a look at the nutrition breakdown of lemongrass fried rice:
Lemongrass fried rice can be a great balanced and delicious dish. At only 340 calories, it packs 35 grams of protein, 6 grams of fats, and 34 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make. The key to making this dish help rather than hinder progress towards your fitness goals is portioning ingredients mindfully and picking the right proteins, through portioning the rice and opting for lean proteins.
Check out my Lemongrass fried rice recipe to see how I put this recipe together.
Salted Egg Yolk Fried Rice
Salted egg yolk is a favorite in Thai cuisine -- this salted egg yolk fried rice recipe mixes it in with some fresh seafood and chewy rice for a delicious and well-rounded meal.
So what does the nutrition profile for the salted egg yolk fried rice look like? Is salted egg yolk fried rice healthy?
Let's take a look at the nutrition breakdown of the salted egg yolk fried rice:
Salted egg yolk fried rice can be a super healthy and flavorful dish -- by using the portions and ingredients above, it is only about 455 calories with 43 grams of protein, 9 grams of fat, and 50 grams of carbs. I mixed in a variety of seafood, such as shrimp and squid, to amp up the protein content of the dish and only used 1 portion of rice.
Check out my salted egg yolk fried rice recipe to learn how to make this.
Pineapple Fried Rice
Pineapple fried rice is a fruity and tangy favorite -- the combination of the sweet pineapples, juicy shrimps, and chewy rice makes a delicious and satisfying meal.
So what does the nutrition profile for pineapple fried rice look like? Is pineapple fried rice healthy?
Let's take a look at the nutrition breakdown of pineapple fried rice:
Pineapple fried rice can be a low calorie and high protein dish -- by using the portions and ingredients above, it is only about 360 calories with 32 grams of protein, 6 grams of fat, and 43 grams of carbs . I opted to use shrimp for a lean source of protein and portioned ¼ cup of pineapples. I also only used 1 serving of rice. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal.
Check out my pineapple fried rice recipe to learn how I made it.
Chicken Rice
Chicken and rice is a simple and nutritious Thai classic -- the chicken is steamed in a ginger scallion broth and served with rice and a delicious egg. Many restaurants have even popped up in recent years serving this dish exclusively, such as Rooster and Rice, given its popularity and its health content.
So what does the nutrition profile for the chicken rice look like? Is chicken rice healthy?
Let's take a look at the nutrition breakdown of chicken rice:
Chicken rice can be a super well-balanced and flavorful dish -- by using the portions and ingredients above, it is only about 406 calories with 33 grams of protein, 10 grams of fat, and 44 grams of carbs . To keep it healthier, opt for boneless skinless cuts of chicken as opposed to skin-on chicken if possible -- this will cut a significant amount of fats and calories. A 4 oz skin on chicken thigh is 240 calories while a 4oz skinless chicken thigh is only 140. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal. Be sure to portion the chicken and rice amounts mindfully and use leaner types of chicken to make this lower calorie.
Check out my hainananese chicken rice recipe to see how I put this together.
Crying Tiger
Crying tiger is essentially a grilled steak dipped in a delicious Thai-style sauce. It's super simple to make, yet so satisfying and delicious.
So what does the nutrition profile for crying tiger look like? Is crying tiger healthy?
Let's take a look at the nutrition breakdown of crying tiger:
Crying tiger is a protein-packed dish. It is only about 281 calories with 27 grams of protein, 15 grams of fat, and 10 grams of carbs . I opted to use a high quality chuck meat from Snake River Farms to optimize for getting a lean cut of meat that is still high quality. You can also pair it with a side of rice or garlic noodles to make it a more well-balanced meal.
Tom Yum Noodle Soup
Tom Yum noodle soup is a popular Thai street food dish that is spicy and delicious. It's chock full of seafood and can be a delicious well-rounded meal packed with flavor.
So what does the nutrition profile for the tom yum noodle soup look like? Is tom yum noodle soup healthy?
Let's take a look at the nutrition breakdown of tom yum noodle soup:
Tom yum noodle soup can be a super well-balanced and flavorful dish -- by using the portions and ingredients above, it is only about 420 calories with 54 grams of protein, 13 grams of fat, and 22 grams of carbs . To up the protein content, I packed the noodle soup with lean proteins such as chicken and shrimp, while only using a small portion of noodles. This creates a very impressive nutrition profile predominantly for the dish, largely consisting of proteins while still resulting in a delicious and comforting meal.
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