Think Thai food is always spicy? Not at all. There are plenty of Thai dishes that are mild, flavorful, and easy to enjoy even if you have a low tolerance for spicy food.
In this guide, you’ll find 10 popular non-spicy Thai dishes for beginners, from rice and noodle dishes to mild curries and comforting soups. I’ll also show you how to ask for less or no spice when ordering in Thailand.
Is All Thai Food Spicy?
Not all Thai food is spicy. While dishes such as Tom Yum and some Thai curries are known for their chili heat, many Thai dishes are mild and easy to enjoy even if you do not eat spicy food.
Thai cuisine combines flavors such as sweet, sour, salty, savory, and spicy. Chili is important in many dishes, but it is not a required ingredient in every Thai meal. The level of spiciness can also vary depending on the dish, region, and restaurant.
If you are looking for Thai food that is not spicy, there are plenty of options to choose from. Rice dishes, noodles, grilled meats, and some soups are good places to start.
Why Some Thai Dishes Are Naturally Mild
Not every Thai dish is built around chili. Some dishes get their main flavors from ingredients such as fish sauce, coconut milk, garlic, herbs, lime, or spices instead.
For example, Khao Man Gai, Khao Pad, Pad Thai, and Gai Yang are popular choices that can be enjoyed without the intense heat associated with some Thai dishes.
Regional cuisine also has different flavor profiles. Northern Thai cuisine, for example, includes many dishes that are less focused on chili heat, while some dishes from northeastern and southern Thailand are known for stronger spicy flavors.
10 Best Non-Spicy Thai Dishes for Beginners
If you are looking for non-spicy Thai food, you have plenty of choices beyond the usual spicy curries and salads.
These dishes are generally mild or can be prepared without much chili, making them good options for first-time visitors.
Khao Man Gai (Thai Chicken Rice)
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Khao Man Gai is steamed chicken served with fragrant rice cooked in chicken stock and garlic. The chicken and rice themselves are mild, although the accompanying sauce can be spicy.
For a milder meal, simply use the sauce sparingly or skip it.
Khao Pad (Thai Fried Rice)
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Khao Pad is Thai-style fried rice usually cooked with egg, vegetables, and your choice of meat or seafood. It is generally mild and does not need chili to have plenty of flavor.
If you are sensitive to spice, ask for it without fresh chili or chili sauce.
Jok (Thai Rice Porridge)
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Jok is a smooth Thai rice porridge commonly served with minced pork, egg, and ginger. Its gentle flavor makes it an easy choice when you want something warm and mild.
It is particularly convenient for breakfast or a light meal.
Khao Kha Moo (Braised Pork Leg on Rice)
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Khao Kha Moo features tender braised pork leg served over rice with a savory-sweet sauce. The pork and rice are not usually spicy, although pickled vegetables or chili-based sauces may be served on the side.
It is a hearty option if you prefer a filling Thai meal without much heat.
Pad Thai (Stir-Fried Rice Noodles)
🌶️slightly spicy
Pad Thai is one of the most familiar Thai dishes outside Thailand. Stir-fried rice noodles are cooked with ingredients such as egg, tofu, shrimp, or chicken, then finished with toppings such as crushed peanuts and lime.
The basic dish is generally mild, but chili flakes are often available at the table, so you can control the heat yourself.
Kuay Teow (Thai Noodle Soup)
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Kuay Teow refers to a wide variety of Thai noodle soups served with different types of noodles, meat, vegetables, and broth.
The broth itself may be mild, but seasonings and chili can vary by shop. Check the condiments before adding anything to your bowl.
Massaman Curry (Mild Thai Curry)
🌶️slightly spicy
Massaman Curry is a rich Thai curry made with coconut milk, spices, and ingredients such as beef, chicken, or potatoes. Compared with many other Thai curries, it is generally milder and has a warm, aromatic flavor rather than strong chili heat.
It is a good curry to consider if you want to try Thai curry while keeping the spice level relatively low.
Tom Kha Gai (Coconut Chicken Soup)
🌶️slightly spicy
Tom Kha Gai is a coconut milk soup with chicken, galangal, lemongrass, and lime. It has a creamy, tangy, and aromatic flavor.
It can contain chili, but the level varies. If you prefer mild Thai food, ask for little or no chili when ordering.
Pu Pad Pong Curry (Crab Curry Stir-Fry)
🌶️slightly spicy
Pu Pad Pong Curry is stir-fried crab with egg and curry powder, often combined with onion and other vegetables. Unlike many fiery Thai curries, the dish has a creamy, savory flavor from the egg and curry sauce.
Some versions may still contain chili, so check the spice level if you are particularly sensitive.
Gai Yang (Grilled Chicken)
🌶️slightly spicy
Gai Yang is Thai-style grilled chicken marinated with herbs and seasonings before being grilled. The chicken itself is generally mild, making it an easy choice for travelers who want to avoid spicy food.
It is often served with a dipping sauce, which may be spicy. You can simply use a small amount or skip the sauce.
Which Thai Curry Is the Least Spicy?
If you want to try Thai curry but prefer mild flavors, Massaman Curry is generally one of the milder choices.
However, the actual spice level can vary by recipe and restaurant, so it is still worth checking when ordering.
Is Massaman Curry Spicy?
Massaman Curry is usually mild compared with many other Thai curries. It is made with coconut milk and a blend of aromatic spices, giving it a rich, slightly sweet, and savory flavor.
It can contain some chili, but it is generally less focused on chili heat than curries such as Green Curry or Red Curry.
For travelers who are new to Thai food or have a low tolerance for spice, Massaman Curry is often a good curry to start with.
What About Other Thai Curries?
Thai curries vary considerably in spice level, and there is no single fixed ranking because recipes differ between restaurants.
As a general guide:
- Massaman Curry – generally mild and rich
- Yellow Curry – often relatively mild, but recipes vary
- Panang Curry – creamy and rich, with moderate chili heat in many versions
- Red Curry – usually contains noticeable chili heat
- Green Curry – often spicy, with fresh green chilies contributing to its heat
If you are particularly sensitive to spicy food, Massaman Curry or a mild Yellow Curry may be easier choices, but asking about the spice level before ordering is still a good idea.
How to Order Non-Spicy Thai Food in Thailand
Even naturally mild Thai dishes can sometimes come with chili or spicy sauces. If you have a low tolerance for spicy food, it helps to tell the restaurant how much heat you want when ordering.
How to Say “Not Spicy” in Thai
The most useful phrase is “mai phet” (ไม่เผ็ด), which means “not spicy.”
You can say this when ordering a dish if you want little or no spicy heat. If you are very sensitive to chili, saying it clearly when placing your order can help avoid misunderstandings.
How to Ask for No Chili
If you want your food prepared without chili, you can say “mai sai prik” (ไม่ใส่พริก), meaning “without chili.”
This is particularly useful for dishes where fresh chili is commonly added during cooking. You can also combine the phrases when ordering if you want to emphasize that you do not want spicy food or chili.
Why “Mild” Can Still Have Some Spice
Thai restaurants may interpret “not spicy” differently, and some dishes already contain chili as part of their base recipe.
If you are very sensitive to spice, choosing a naturally mild dish and asking for no chili is generally more reliable than simply asking for a mild version.
FAQ About Non-Spicy Thai Food
Final Tips for Enjoying Non-Spicy Thai Food
Thai food is not always spicy, and there are plenty of mild Thai dishes to enjoy. Khao Man Gai, Khao Pad, Jok, Pad Thai, Gai Yang, and Massaman Curry are some beginner-friendly options.
If you prefer to avoid chili, look for dishes that are naturally mild and ask for “mai phet” (ไม่เผ็ด), meaning “not spicy.” You can also ask for “mai sai prik” (ไม่ใส่พริก) if you want your food prepared without chili.
With a little knowledge of the dishes and a simple Thai phrase or two, it is easy to find Thai food that suits your preferred spice level.
