10 Lao Foods You Should Try That Are High in Protein
LAOS — Lao cuisine is known for its fresh herbs, grilled dishes, and strong flavors. For travelers who want to enjoy local food while maintaining a healthy diet, Laos offers many dishes that are naturally rich in protein. Meat, fish, eggs, and fermented fish products are widely used in traditional Lao cooking, making it easy to find nutritious meals across the country.
Here are 10 Lao foods that travelers should try if they are looking for high-protein local dishes while visiting Laos.
1. Laap (Larb)
Often called the national dish of Laos, laap is made with minced chicken, pork, beef, or fish mixed with herbs, lime juice, and roasted rice powder. It is flavorful, fresh, and packed with protein.
2. Ping Kai (Lao Grilled Chicken)
Ping kai is one of the most popular street foods in Laos. The chicken is marinated with garlic and spices before being grilled over charcoal, creating a smoky flavor while providing a high-protein meal.
3. Ping Pa (Grilled Fish)
Fresh fish from the Mekong River is commonly grilled with salt and herbs. Fish is an excellent source of lean protein and is widely available in many Lao restaurants.
4. Mok Pa (Steamed Fish in Banana Leaves)
This traditional dish mixes fish with herbs before steaming it inside banana leaves. The cooking method keeps the dish light and healthy while preserving the protein content.
5. Sai Oua (Lao Sausage)
Sai oua is a traditional Lao sausage made from minced pork and herbs. It is often grilled and served with vegetables and sticky rice.
6. Khao Piak Sen (Lao Chicken Noodle Soup)
A comforting noodle soup usually made with chicken broth and shredded chicken, offering a balanced combination of protein and carbohydrates.
7. Ping Moo (Grilled Pork)
Grilled pork skewers are commonly found at local markets and night markets across Laos. They are simple, flavorful, and rich in protein.
8. Khai Jeow (Lao Omelette)
A popular Lao omelette often cooked with herbs, fish sauce, and sometimes minced pork. Eggs provide a good source of protein and energy.
9. Tam Mak Hoong with Fermented Fish
Although papaya salad itself is mostly vegetables, the addition of fermented fish (padaek) provides extra protein and a distinctive Lao flavor.
10. Or Lam (Lao Stew)
A traditional stew from Luang Prabang that often includes buffalo meat or pork along with vegetables and herbs, making it both filling and nutritious.
A Healthy Taste of Laos
For travelers exploring Laos, these dishes offer a great way to enjoy traditional cuisine while maintaining a balanced diet. Whether dining in a local restaurant or exploring street food markets, visitors will find that Lao food combines fresh ingredients with satisfying protein-rich meals.
For runners, hikers, or travelers who stay active while exploring, trying these local dishes can be both a culinary experience and a way to keep energy levels high during the journey.