Thailand is a country that captivates the senses with its stunning landscapes, ornate temples, and, of course, its world-renowned cuisine. From fragrant curries to tangy salads and sweet treats, Thai food is a dazzling array of tastes and textures. However, for parents of selective eaters, the thought of navigating those famously bold and often spicy flavours might raise a culinary red flag. How do you manage eating Thai food with a picky eater without resorting to plain rice for every meal? Thankfully, while it presents unique challenges, Thai cuisine also offers adaptable options and strategies that can help your whole family enjoy the delicious tastes of the Land of Smiles.
Understanding Thai Flavours for Sensitive Palates
Thai cuisine is celebrated for its balance of sweet, sour, salty, and spicy flavours. Key ingredients include rice (both sticky and jasmine), various noodles, proteins like chicken, pork, and seafood, coconut milk, aromatic herbs, and liberal use of chillies (prik). While many dishes can be intensely flavourful, understanding the basic components is key. Plain rice, simple grilled or fried proteins, and certain types of noodles can serve as excellent starting points when eating Thai food with a picky eater.
Tips for Eating Thai Food With a Picky Eater in Restaurants & Beyond
Whether you’re exploring street food stalls or dining in a restaurant, here’s how to find appealing options for your picky eater:
Rice is Your Best Friend
White rice (khao) is fundamental to Thai meals and is almost always served plain alongside curries and stir-fries. Both jasmine rice and sticky rice (khao niao) offer slightly different textures but are typically unseasoned. A generous portion of plain rice can form the safe base of almost any meal.
Navigating Noodles
Noodle dishes are hugely popular. While complex bowls like Tom Yum noodle soup might be too adventurous, simpler stir-fried noodle dishes like Pad See Ew (thick noodles with soy sauce and vegetables/meat) or Pad Krapow (stir-fried basil) might be adaptable. You can often request these without the sauce or with minimal additions, leaving mostly plain noodles and protein. Plain boiled noodles might also be available upon request, especially in soup stalls.
Grilled & Fried Proteins
Look for simply prepared meats. Chicken or pork Satay (grilled skewers) are often mildly marinated and served with peanut sauce. Offer the meat separately from the sauce at first. Simple fried chicken or pork is also available in many places, sometimes sold by weight.
Simple Fried Rice (Khao Pad)
Fried rice (Khao Pad) is widely available and a great option because you can easily customise it. Order a Khao Pad Gai (chicken fried rice), Moo (pork), or Goong (prawn) and crucially, ask for it ‘Mai Pet!’ (not spicy). You can also ask them to go easy on the vegetables or sauces if needed.
Spring Rolls (Check Fillings)
Fried spring rolls (Por Pia Tod) can be a tempting option due to their familiar fried texture. They are usually filled with vegetables and sometimes glass noodles or mince. They are generally not spicy, but it’s worth quickly checking the filling if your child is sensitive to hidden vegetables.
Managing Spice (‘Mai Pet!’)
This is the most important phrase to learn! ‘Mai Pet’ means ‘not spicy’. Use it when ordering anything for your picky eater. Be aware that ‘not spicy’ by Thai standards might still have a little heat for a sensitive Western palate, but it significantly reduces the chilli. Also, remember that condiments and sauces on the table will likely be spicy.
Sweet Endings
Thai desserts and fruits can be a welcome relief. Mango Sticky Rice (Khao Niao Mamuang) is famously delicious and sweet. Thailand also has an incredible array of fresh tropical fruits available everywhere – mango, pineapple, watermelon, bananas, and more. These are safe, healthy, and appealing options.
Finding Familiarity & Backup Options
When travelling, knowing where to find fallback foods is crucial for peace of mind.
Convenience Stores & Supermarkets
Thailand has ubiquitous 7-Eleven stores and larger supermarkets. These are goldmines for picky eaters, stocking familiar biscuits, crisps, yogurts, milk, fruit, and even simple sandwiches or instant noodles that can be milder than restaurant options.
International Options in Tourist Areas
In popular tourist destinations, you’ll easily find restaurants serving pizza, pasta, burgers, and other international dishes if you need a break from Thai food or simply require a guaranteed safe meal.
Gentle Exposure to Thai Tastes
Encourage tiny, no-pressure interactions with Thai flavours. Let them try a single grain of jasmine rice, smell the herbs in a dish from a distance, or try a small piece of plain chicken from a mild curry (after checking there’s no chilli near it). Fresh fruit juices or simple fruit shakes are also great ways to introduce local tastes.
Conclusion
Travelling and eating Thai food with a picky eater is absolutely doable and can even be enjoyable for everyone. By focusing on staples like rice and grilled meats, learning key phrases like ‘Mai Pet’, and being prepared with familiar backups, you can navigate the delicious complexities of Thai cuisine. Remember to keep mealtimes positive, celebrate small explorations, and focus on the incredible experiences Thailand offers. Don’t let food worries hold you back from your Thai adventure!
For more help managing meal times while exploring the world, check out our posts on Picky Eating Solutions for Family Holidays and Fussy Eating Tips: Simple Strategies for Calmer Mealtimes.
BONUS TIP: If ordering at a street food stall makes you a bit nervous because you are worried they might not speak English, here is a link to a super useful list of phrases to use to order food in Thailand.