Does healthy Thai food even exist?

Eating at a Thai restaurant can often be difficult when you are trying to eat healthy. When the menu reads off items like Crispy Duck, char-grilled Isan Sausages, and Moo Krob Fried Rice, that summer body diet you’ve been working so hard to stick to for the past month suddenly becomes the furthest thing on your mind. You aren’t wrong to think that much of Thai food we’re familiar with in Boston consists of heavy curries, noodle soups and rice topped with fried meats and sauces that are high in calories and fat. However, fear not at Sugar & Spice!

Here, we know how to make healthy dishes still taste delicious… Yes, even better than a plate of crunchy, greasy fried chicken. Check out our six favorite healthy Thai dishes at Sugar & Spice for the next time you stop by the restaurant or find yourself struggling over what to get for take out!

1. Summer Roll

Summer rolls are for the summer bod. Quote me on that one. These Thai rice paper rolls are loaded with fresh vegetables, boiled shrimp, and seasoned tofu. It comes with a savory dipping sauce on the side that makes for a ridiculously flavorful combo. You can’t go wrong with this healthy and satisfying dish for either a light appetizer or lunch (if you order a few)! What more can you ask for?

2. Vegan Kow Yum

If we were to rate salads, our Kow Yum would win Miss Universe over any salad that has ever existed. This Southern Thai specialty rice salad screams beauty, confidence, and self love. Look at the colorful Thai herbs, fresh vegetables, and seasonal fruits that make up this plate - absolutely delightful! Oh, did I forget to mention that the butterfly pea flower rice changes color from blue to purple when you squeeze lime juice onto it?

3. Som Tom Thai

One of the most popular dishes in Thailand is the Som Tom Thai, a green papaya salad with shrimp, tomatoes, and crushed nuts tossed in a chili lime dressing. The green papaya helps eliminate toxins and improves digestive health, while the tomatoes present a great source of Vitamin C, Vitamin K, and potassium. On top of that, the shrimp is a heart-healthy protein that provides omega-3 fatty acids. All of the fresh ingredients come together to create an amazing balanced taste profile of spicy, sweet, sour, and salty. Not only is this fiery salad low on carbs, fat, and calories, it promises a delightful bite with every forkful you munch on.

4. Rainbow Salad

When it comes to advice from healthy eating experts, the phrase “Eat the rainbow” is very commonly used. According to the American Heart Association, it means to challenge yourself to incorporate fruits and vegetables of different colors into your diet. This vibrant dish of avocado, purple potato, sweet corn, pumpkin, eggs, red cabbage, and carrots makes for a hearty meal packed with vitamins, minerals, and fiber. Talk about “Eat the Rainbow”, huh?

Have you ever had both salmon and curry together in one dish? It sounds like an odd combo at first, but don’t knock it ‘til you try it. If you’re looking for some healthy Thai comfort food, this coconut milk free spicy and sour salmon curry with cauliflower and pineapple is the dish to pick. Salmon is a low calorie protein that is packed with omega-3 fatty acids. Curry, a staple part of Thai cuisine, is made from a combination of spices full of vitamins and antioxidants that are known to aid digestion and provide anti-inflammatory benefits. Needless to say, the best part about the Kaeng Som is how it packs a punch in your mouth with every bite you take. Guaranteed trip to Flavortown! 

6. Rice Noodle Soup

Our rice noodle soup is the best option if you are craving something hot and filling, but not heavy. Rice noodles are gluten-free and a low fat carb, which makes it a healthier alternative to egg noodles. Throw them in some chicken broth and you’ve got yourself a tasty filling lunch or dinner without having to worry about too many calories. Perfect for a chilly day or if you’re feeling a little under the weather, too!

If you ever find yourself in Cambridge craving some healthy Thai goodness, make your way over to our restaurant nestled in the heart of Porter Square. Our chefs understand how important eating well is to our overall well-being and health. Check out the full selection of our menu below, which includes many different vegan & gluten-free dishes. We hope this list of our favorite healthy bites gives you some inspiration to order in a delicious, hearty Thai dinner tonight!

photo credits: Brian Samuels