Living in Thailand, especially in Bangkok, is a bit of a paradox. You are surrounded by some of the best food in the world, with easy and affordable access almost everywhere. But eating out for every meal can take a toll on your health.
If you are trying to stay fit, Thai food can be surprisingly tricky. Many dishes are high in sugar, salt, and oil, especially when bought from street stalls, food courts, or even restaurants.
The good news is that it does not have to be this way. Thai food can actually be super healthy. Just think about the general ingredients - garlic, chilies, herbs, vegetables, and a whole lot of protein. They are all good for you!
With a few simple tweaks and a little bit of cooking skill, you can whip up incredibly delicious and healthy meals in a jiffy.
Here are 5 dishes you should know how to cook as a busy professional expat in Thailand.
Pad Kra Pao
This is the ultimate Thai classic and for good reason. It’s that comfort food dish that you could have every day and not get bored with. And it's that one dish you order when you don’t know what else to eat. But most of all, it is very easy to make and oh so delicious.
If you reduce the rice, sauces, salt, and remove the sugar completely, add more veggies and protein, Pad Kra Pao becomes a powerhouse of a meal.
It takes just 5-10 minutes to make, especially if you forego the fried egg.
Gasp! We know. The fried egg is part of its appeal. We know.
Light Thai green curry
Green curry is one of the most delicious Thai dishes. But it can be quite fatty and sometimes hard to make. But we got you with this light version.
Get yourself a premade curry paste, some light coconut milk (or even water), lean protein, and a handful of Thai eggplant or other veggies like broccoli and carrots. Simmer everything in one pot. Skip sugar, go big on herbs. You’ll still get that bold, creamy curry vibe without the food coma.
Have it plain or with a bit of rice.
Takes about 10-15 minutes to make with another 10-15 minutes of prep time.
Larb Gai (or Moo / Nua)
Depending on the protein you choose, Larb is an incredibly versatile dish that’s quick to make, full of flavor, and can be surprisingly healthy. It works with chicken, pork, beef, or even shrimp, and can be enjoyed as a light meal or a high-protein snack.
Larb is a low-carb, high-protein salad made with mint, lime, shallots, and herbs.
To make this dish, simply boil or stir-fry your meat and mix it in a bowl with all the herbs, shallots, and lime.
Takes 5 minutes or less.
Kai Jeow (Thai Omelette)
Who doesn’t love an omelette? Crispy, fluffy, and ridiculously quick to make. Thais love to eat it all day long, not just breakfast.
All it takes are a couple of eggs, fish sauce, and hot oil. You add in a bunch of minced meat if you want to protein it up. Yup, it tastes even better!
Serve it with rice or eat it straight. It’s high in protein, takes no effort, and fills you up.
Prep takes 2-3 minutes, and cooking time is no longer than 3 minutes.
Kaeng Liang (Thai Herb and Vegetable Soup)
Some consider it baby food or old people food, but this soup is a power meal. Made with herbs, zucchini, pumpkin, straw mushrooms, gourd, and basil, it’s packed with vitamins and immunity-boosting ingredients like pepper and shallots. Light, brothy, and nutrient-dense. Add in your favorite protein to amp up the calories and flavor.
Prep time: about 10 minutes. Cook time: 10 to 15 minutes
Although it takes a bit longer than all the other dishes mentioned earlier but it is worth the extra wait time.
Other easy-to-make dishes:
- Pad Prik Kaeng - Red Curry Chicken Stir Fry
- Chicken with cashew nuts and bell peppers
- Woon Sen - Glass Noodle Stir Fry
- Mixed Vegetable Stir Fry
- Garlic Chicken
- Thai Lettuce Wraps
10 super ingredients in Thai food
Use any of these in your daily cooking, and you will never be bored. It won’t even feel like you are ever dieting. Just eating wholesome, nutritious food.
- Holy basil
- Kale
- Bai Liang
- Garlic
- Chili
- Lemongrass
- Galangal
- Kaffir lime leaves
- Tamarind
- Thai herbs like coriander, mint, and cilantro
Remember, any Thai dish can be nutritious if you can just remove the excess sugar, salt, and fatty ingredients. And don’t forget to reduce the rice (we are not saying cut it out completely) while increasing protein and vegetable servings.
So whether you're cooking to fuel up or just to survive the week, these Thai dishes have your back.
Happy cooking!