Lao keto guide
Hostile
161 dishes32 keto as served111 with a photo
Keto friendliness
Lao cuisine presents significant challenges for keto adaptation due to its reliance on sticky rice and carb-heavy staple dishes.
Top ingredients
Grilled meats, fresh herbs, fish sauce, lime juice, and chili are naturally keto-friendly components when isolated from carb-heavy preparations.
Danger zones
Sticky rice is the omnipresent carb trap, along with toasted ground rice often found in larb, sugar in marinades/sauces, and high-carb vegetables like papaya in salads.
Best for
This cuisine is best for highly experienced keto dieters willing to strictly limit their menu choices and explicitly request significant dish modifications.
161 dishes · page 1 of 3
Pla Duk Yang
Grilled Catfish
Whole catfish marinated with lemongrass, garlic, and chili, then grilled until tender and smoky. Typically ser…
2 net3 total1 fibre58 protein45 fat650 kcal
Pla Tod
Crispy Fried Fish (Plain)
A whole fish (often tilapia or snapper) deep-fried until gloriously crispy on the outside and moist within. Se…
2 net2 total0 fibre55 protein50 fat700 kcal
Steak Neua
Pan-Seared Beef Steak (Lao Style)
A simple yet satisfying dish of pan-seared or grilled beef steak, often sliced, and served with a zesty, spicy…
2 net3 total1 fibre65 protein55 fat780 kcal
Kai Jeow Moo Sap
Lao Omelette with Minced Pork
A fluffy and savory Lao-style omelette, made with beaten eggs, minced pork, and a hint of fish sauce, fried un…
3 net3 total0 fibre30 protein38 fat480 kcal
Moo Kem Tod
Fried Salted Pork
Pork belly or lean pork marinated in salt and sometimes a touch of fish sauce, then deep-fried until crispy on…
3 net4 total1 fibre50 protein60 fat775 kcal
Pla Som Tod
Fried Fermented Fish
A popular Lao dish featuring whole fermented fish, typically a type of carp, lightly seasoned and deep-fried u…
3 net4 total1 fibre40 protein70 fat780 kcal
Ahn Savanh (Keto-Modified)
Lao Sun-Dried Beef Jerky (Unsweetened)
Thinly sliced beef, typically sun-dried or air-fried to a chewy texture. The keto modification ensures it's ma…
4 net5 total1 fibre45 protein25 fat400 kcal
Jeow Pa Dek
Fermented Fish Sauce Dip
A pungent, savory, and spicy quintessential Lao dip made from fermented fish paste (pa dek), roasted chilies, …
4 net6 total2 fibre15 protein8 fat150 kcal
Jeow Prik
Spicy Chili Dip
A basic, fiery Lao dipping sauce made from roasted or fresh chilies, garlic, and fish sauce. Perfect with fres…
4 net6 total2 fibre5 protein10 fat150 kcal
Jeow Som
Lao Spicy and Sour Dipping Sauce
A vibrant and zesty Lao dipping sauce known for its intense sourness from lime juice, balanced by the pungent …
4 net5 total1 fibre2 protein10 fat120 kcal
Kai Paan
Crispy Fried River Weed
Thin, sun-dried sheets of freshwater algae (river weed), typically pressed with sesame seeds and garlic, then …
4 net8 total4 fibre10 protein25 fat300 kcal
Keto Khao Piak Sen (with Shirataki Noodles)
Lao Chicken Noodle Soup with Shirataki Noodles
A comforting Lao-style noodle soup, traditionally made with thick rice noodles. This keto version substitutes …
4 net8 total4 fibre40 protein25 fat420 kcal
Mok Hed
Steamed Mushroom Curry
A fragrant steamed dish featuring assorted fresh mushrooms (such as oyster, straw, or enoki), seasoned with a …
4 net8 total4 fibre10 protein18 fat250 kcal
Neua Dad Deaw
Lao Sun-Dried Fried Beef
Thin strips of beef marinated with a savory blend of garlic, fish sauce, and pepper, sun-dried, and then deep-…
4 net5 total1 fibre60 protein55 fat750 kcal
Ping Hed
Grilled Mushrooms
Assorted mushrooms (e.g., oyster, shiitake) marinated in a savory mixture of fish sauce, garlic, and black pep…
4 net6 total2 fibre8 protein25 fat280 kcal
Ping Pa
Lao Grilled Fish
Whole fish (often tilapia or snakehead) stuffed with fresh herbs like lemongrass, kaffir lime leaves, and dill…
4 net7 total3 fibre65 protein35 fat600 kcal
Pla Muek Yang
Grilled Squid
Simply grilled whole squid, seasoned lightly and often served with a spicy dipping sauce.…
4 net5 total1 fibre50 protein18 fat400 kcal
Pla Nin Tod Gratiem
Fried Tilapia with Crispy Garlic
A whole tilapia fish, deep-fried until its skin is wonderfully crispy and its flesh tender. It's then generous…
4 net5 total1 fibre55 protein45 fat650 kcal
Gaeng Pak Wan Sai Kai
Wild Vegetable Curry with Egg
A traditional Lao herbal curry featuring pak wan (forest vegetables, often a type of melientha or similar leaf…
5 net8 total3 fibre25 protein35 fat450 kcal
Gaeng Phak Hwaan Sai Kai
Bitter Gourd Curry with Egg
A traditional Lao herbal curry featuring bitter gourd, known for its distinct bitter taste and health benefits…
5 net9 total4 fibre26 protein36 fat460 kcal
Kaeb Moo
Pork Rinds
Crispy fried pork rinds, a popular snack or accompaniment to many Lao dishes. Naturally high in fat and protei…
5 net6 total1 fibre50 protein85 fat900 kcal
Keto Phak Nam Man Hoy (Stir-fried Greens)
Keto Stir-fried Greens with Garlic
Fresh green vegetables, such as Chinese broccoli (gai lan) or bok choy, swiftly stir-fried with plenty of garl…
5 net10 total5 fibre4 protein25 fat280 kcal
Mok Gai
Steamed Chicken with Herbs and Spices
Minced or diced chicken mixed with an aromatic paste of lemongrass, galangal, kaffir lime leaves, chilies, and…
5 net7 total2 fibre55 protein20 fat450 kcal
Naem Moo Tod
Fried Fermented Pork Sausage
Naem (fermented pork sausage), typically a mix of minced pork, pork skin, garlic, and chilis, is fried until t…
5 net6 total1 fibre35 protein45 fat580 kcal
Pak Boong Tom Gati
Morning Glory in Coconut Milk Soup
A creamy and savory Lao soup featuring crisp morning glory (water spinach) simmered in rich coconut milk with …
5 net9 total4 fibre10 protein45 fat480 kcal
Pla Nueng Si-ew
Keto Steamed Fish with Soy Sauce and Ginger
A whole steamed fish, often a white fish like snapper or tilapia, traditionally served with a savory sauce of …
5 net8 total3 fibre60 protein35 fat600 kcal
Soop Gai (Keto Modified)
Keto Boiled Chicken Salad (Lao Style)
Shredded boiled chicken, mixed with a vibrant dressing of lime juice, fish sauce, fresh herbs like mint, cilan…
5 net8 total3 fibre45 protein25 fat450 kcal
Soop Goong
Keto Shrimp Salad
A refreshing Lao-style salad featuring cooked shrimp mixed with fresh herbs like mint and cilantro, sliced cuc…
5 net8 total3 fibre40 protein25 fat400 kcal
Soop Hed (Keto Modified)
Keto Lao Mushroom Salad
Boiled or steamed mushrooms (e.g., oyster or straw mushrooms) tossed in a spicy, sour, and savory dressing wit…
5 net8 total3 fibre10 protein15 fat200 kcal
Soop Paa (Keto Fish Salad)
Keto Lao Fish Salad (without sticky rice)
A light and refreshing Lao fish salad made with flaked cooked fish (often grilled or boiled), mixed with fresh…
5 net7 total2 fibre45 protein28 fat450 kcal
Gaeng Gai
Lao Herbal Chicken Soup
A clear and aromatic soup featuring chicken pieces simmered with a variety of fresh Lao herbs like lemongrass,…
6 net8 total2 fibre45 protein20 fat400 kcal
Gaeng Kee Lek Sai Moo
Cassia Leaf Curry with Pork
A unique and earthy Lao curry made from the tender leaves of the cassia tree, known for its slightly bitter ye…
6 net10 total4 fibre30 protein45 fat550 kcal
Goong Chae Nam Pla
Raw Shrimp in Spicy Fish Sauce
Fresh, raw shrimp marinated and served in a vibrant, spicy, and tangy dressing made from fish sauce, lime juic…
6 net8 total2 fibre55 protein20 fat450 kcal
Goong Pad Hed
Keto Stir-fried Shrimp with Mushrooms
Fresh shrimp stir-fried with a variety of mushrooms (such as oyster, straw, or shiitake) and a light, savory s…
6 net10 total4 fibre45 protein38 fat550 kcal
Jeow Paa
Fish Chili Dip
A savory and spicy dip made from flaked, steamed or grilled fish, mixed with roasted chilies, garlic, fish sau…
6 net8 total2 fibre30 protein15 fat280 kcal
Kaeng Jeut Moo Sap
Clear Pork and Vegetable Soup
A comforting and light clear broth soup with minced pork, and a variety of mild vegetables like napa cabbage a…
6 net9 total3 fibre35 protein25 fat380 kcal
Kai Jeow Pak
Lao Omelette with Mixed Vegetables
A fluffy Lao-style omelette, often featuring a blend of fresh, finely chopped vegetables like spring onions, c…
6 net8 total2 fibre25 protein35 fat420 kcal
Larb Neua
Minced Beef Salad
A classic Lao salad featuring finely minced beef, mixed with fresh herbs like mint, cilantro, spring onions, a…
6 net8 total2 fibre60 protein30 fat550 kcal
Mok Mak Khuea (Keto Steamed Eggplant)
Keto Steamed Eggplant with Herbs
Tender eggplant pieces steamed until soft, infused with aromatic herbs and spices like lemongrass, garlic, and…
6 net12 total6 fibre5 protein20 fat250 kcal
Mok Pa
Steamed Fish in Banana Leaf
Fish (often tilapia or catfish) marinated with a fragrant paste of herbs like dill, lemongrass, galangal, kaff…
6 net10 total4 fibre55 protein35 fat580 kcal
Naam Phak Gard
Sour Greens Soup with Pork Ribs
A comforting and sour soup featuring tender pork ribs slow-cooked with pickled mustard greens (phak gard dong)…
6 net10 total4 fibre60 protein45 fat700 kcal
Neua Gratiem Prik Thai
Keto Pan-Fried Beef with Garlic and Pepper
Tender slices of beef, pan-fried with copious amounts of fresh garlic and black pepper, creating a robust and …
6 net8 total2 fibre60 protein55 fat750 kcal
Pha Kat Jao
Stir-fried Cabbage with Garlic
A simple yet flavorful side dish of stir-fried cabbage, often with garlic and a light, savory sauce. Naturally…
6 net10 total4 fibre5 protein25 fat280 kcal
Ping Kai
Lao Grilled Chicken
Marinated chicken, typically whole or half, grilled to perfection, resulting in tender, flavorful meat with cr…
6 net8 total2 fibre70 protein50 fat750 kcal
Pla Nin Nueng Manao
Steamed Tilapia with Lime and Chili
A whole steamed tilapia fish, bathed in a pungent and zesty broth made with fresh lime juice, bird's eye chili…
6 net8 total2 fibre60 protein20 fat450 kcal
Pla Pao
Salt-Crusted Grilled Fish
A whole fish (often tilapia or snakehead) heavily crusted with coarse salt and grilled until the skin is crisp…
6 net8 total2 fibre100 protein50 fat900 kcal
Soop Naw Mai
Bamboo Shoot Salad/Relish
A refreshing and tangy salad or relish made from tender bamboo shoots, fresh herbs (such as mint, cilantro, di…
6 net10 total4 fibre4 protein12 fat180 kcal
Sua Rong Hai
Grilled Brisket with Keto Spicy Dipping Sauce
Tender and smoky grilled beef brisket, sliced thin, often served with a fiery and tangy dipping sauce (jaew). …
6 net8 total2 fibre60 protein55 fat750 kcal
Tom Saap Moo
Sour Pork Ribs Soup
A classic Lao sour and spicy soup featuring tender pork ribs simmered in a fragrant broth with lemongrass, gal…
6 net8 total2 fibre45 protein40 fat550 kcal
Tum Mak Khuea
Pounded Grilled Eggplant Salad
A vibrant and tangy salad made from grilled eggplant, pounded with garlic, chilies, fish sauce, lime juice, an…
6 net10 total4 fibre5 protein20 fat250 kcal
Jeow Mak Keua
Lao Roasted Eggplant Dip with Keto Vegetables
A smoky and flavorful Lao dip made from fire-roasted eggplant, mashed with garlic, chilies, shallots, and ofte…
7 net12 total5 fibre5 protein15 fat200 kcal
Jeow Mak Len (Keto Tomato Chili Dip)
Keto Tomato Chili Dip
A fresh and spicy Lao dip made from roasted tomatoes, garlic, shallots, and bird's eye chilies, pounded togeth…
7 net10 total3 fibre5 protein10 fat150 kcal
Keto Nam Prik Ong
Minced Pork and Tomato Chili Dip (Keto Modified)
A thick and hearty Lao (and Northern Thai) chili dip, rich with minced pork and a smaller, keto-friendly amoun…
7 net10 total3 fibre30 protein30 fat420 kcal
Keto Tum Mak Yuak
Spicy Banana Blossom Salad (Keto Modified)
A refreshing and spicy Lao salad featuring thinly sliced banana blossom as its fibrous base, pounded with a vi…
7 net12 total5 fibre15 protein30 fat380 kcal
Larb Pa
Minced Fish Salad
A classic Lao minced fish salad, seasoned with fresh herbs like mint, cilantro, spring onions, and a spicy lim…
7 net10 total3 fibre60 protein30 fat550 kcal
Moo Krob Lard Prik
Keto Crispy Pork Belly with Chili Sauce
Irresistibly crispy fried pork belly, cut into bite-sized pieces, topped with a flavorful, spicy, and tangy ch…
7 net10 total3 fibre50 protein75 fat900 kcal
Moo Manao (Keto Spicy Lime Pork)
Keto Spicy Lime Pork
Thinly sliced blanched or lightly cooked pork (or beef) served with a vibrant, intensely spicy and sour dressi…
7 net10 total3 fibre50 protein35 fat550 kcal
Moo Tod Gratiem Prik Thai
Fried Pork with Garlic and Pepper
Crispy, succulent pieces of pork, marinated and deep-fried until golden, then tossed with aromatic fried garli…
7 net8 total1 fibre45 protein55 fat700 kcal
Nam Tok Neua (Keto Spicy Grilled Beef Salad)
Keto Spicy Grilled Beef Salad ("Waterfall Beef")
Slices of perfectly grilled beef, tossed with a vibrant dressing of lime juice, fish sauce, chili flakes, red …
7 net10 total3 fibre52 protein36 fat560 kcal
Pad Pak Ruam (Keto Modified)
Stir-fried Mixed Vegetables (Low Carb)
A medley of fresh vegetables quickly stir-fried with garlic and a light savory sauce. Often includes high-carb…
7 net12 total5 fibre8 protein25 fat300 kcal
Questions people ask
What can I eat at a Lao restaurant on keto?
Good orders that are keto as served include Kai Jeow Moo Sap (3g net carbs), Moo Kem Tod (3g net carbs), Jeow Pa Dek (4g net carbs), Jeow Prik (4g net carbs), Jeow Som (4g net carbs) and Kai Paan (4g net carbs). Of the 161 Lao dishes in this guide, 32 are keto as served.
Is Lao food keto-friendly?
Keto Atlas rates Lao food "Hostile" for keto. Lao cuisine presents significant challenges for keto adaptation due to its reliance on sticky rice and carb-heavy staple dishes.
What Lao dishes should I avoid on keto?
Sticky rice is the omnipresent carb trap, along with toasted ground rice often found in larb, sugar in marinades/sauces, and high-carb vegetables like papaya in salads. Dishes to skip include Moo Hawn (16g).
How do I order Lao food keto-style?
Many dishes become keto with one small request. For Pla Duk Yang: say "Pla Duk Yang, please. No sticky rice. Can I have it plain, or with a simple lime-chili-fish sauce (jeow) without sugar?" For Pla Tod: say "For Pla Tod, please fry the fish without flour or starch coating. No sugary marinade. Serve plain or with sugar-free Jeow Som. No sticky rice."