Soul Lao is a standout culinary destination in St. Paul, Minnesota, specifically located at 2465 7th St W. This restaurant has gained a loyal following for its "soulful" approach to traditional Laotian cuisine, successfully transitioning from a popular food truck to a modern brick-and-mortar establishment. The menu is a vibrant collection of bold, aromatic, and herb-forward dishes that reflect the authentic flavors of Laos while embracing modern culinary creativity.

For those planning a visit, it is important to note that Soul Lao is distinct from other similarly named establishments in other states. This specific menu and experience belong to the St. Paul gem that sits conveniently near a local distillery and brewery, often becoming the go-to meal for patrons in the neighborhood.

What are the must-order starters at Soul Lao?

The starter section of the Soul Lao menu is designed to awaken the palate with a combination of high-heat frying and fresh, acidic balance. Prices for starters generally range from $10 to $20, reflecting the high quality of ingredients and the labor-intensive preparation required for authentic Lao flavors.

O.G. Wings

Priced at $20, the O.G. Wings are perhaps the most frequently mentioned item by regular diners. These are not your standard buffalo wings. They are incredibly crispy on the outside while remaining tender and juicy on the inside. The seasoning profile leans heavily into savory, umami-rich flavors with a hint of sweetness. They are often served fresh from the fryer, making them a perfect companion for a cold beverage.

Sai Oua Rolls

At $13, these rolls offer a unique entry point into Lao sausage. They provide a textural contrast that is rare in appetizers—crunchy on the outside with a deeply aromatic interior. The filling features traditional Lao sausage (Sai Oua), which is packed with lemongrass, kaffir lime leaves, and galangal. This is a great choice for those who might be intimidated by a full plate of sausage but want to experience those specific herbal notes.

Crab Rangoon

For $16, the Crab Rangoon at Soul Lao takes a familiar American-Chinese staple and elevates it. The filling is generous and creamy, providing a mild, comforting counterpoint to the more spice-heavy items on the menu.

The signature mains that define the Soul Lao experience

The heart of the Soul Lao menu lies in its main dishes, which combine traditional cooking techniques with bold, decadent ingredients. These dishes are larger and meant to be savored, often accompanied by the cultural staple of Laotian cuisine: sticky rice.

Naem Khao (Crispy Coconut Rice)

Often cited as the crown jewel of the menu, the Naem Khao ($24) is a masterclass in texture and flavor balance. It consists of deep-fried coconut rice balls that are broken apart and mixed with cured pork, fresh herbs (like cilantro and mint), lime juice, and peanuts. Every bite offers a "crunch" followed by the sour tang of the lime and the savory richness of the pork. It is traditionally served with lettuce leaves, allowing you to create your own wraps. The complexity of this dish makes it a mandatory order for first-time visitors.

The Lao Smash Burger

A modern addition that has taken St. Paul by storm is the Lao Smash Burger, priced at $23. This dish perfectly encapsulates the "Soul" in Soul Lao. It is a decadent, sloppy, and immensely satisfying burger that infuses Lao aromatics into the beef patties. Patrons often describe the flavors as intense and original, moving far beyond the standard salt-and-pepper seasoning of a typical burger. It is often served with chips and has become a favorite for those looking for a fusion experience that doesn't compromise on cultural identity.

Moo Pin (Crispy Pork Belly)

Priced at $25, the Moo Pin is a testament to the kitchen's technical skill. The skin is rendered until it reaches a "crackly" perfection, while the meat and fat remains ultra-tender. Because of its popularity and the time-consuming nature of the preparation, this dish can sometimes have longer wait times or sell out during peak hours. If it is available, it is highly recommended to pair it with a side of sticky rice ($5) and one of their signature dipping sauces (Jeow).

Exploring traditional Lao classics on the menu

Beyond the modern hits, Soul Lao remains deeply rooted in traditional Laotian home cooking. These dishes are often the most spice-forward and provide a genuine taste of Southeast Asian heritage.

Laab Seen (Beef Salad)

For $30, the Laab Seen is a premium representation of the national dish of Laos. This minced beef salad is gluten-free and relies on toasted rice powder (Khao Khua) to give it a unique nutty aroma and gritty texture. It is seasoned with lime, chili, and an abundance of fresh herbs. It is a bright, zingy dish that serves as a palate cleanser when eaten alongside heavier fried items.

Sai Oua (Lao Sausage)

The full plate of Sai Oua ($23) is for the herbal enthusiasts. Unlike Western sausages, this version is not just about meat; it is a vehicle for lemongrass and kaffir lime. The acidity and aromatic brightness of the sausage make it incredibly distinct. It is usually served in sliced rounds, making it easy to share among a group.

Phed (Rotisserie Duck)

For those celebrating a special occasion or dining with a larger party, the Rotisserie Duck ($40) is the most premium item on the menu. The duck is expertly roasted to ensure the fat is rendered and the skin is flavorful. It is often described as "life-changing" by local food critics, adding a layer of luxury to the humble Lao menu.

Noodles and specialty bowls

If you are looking for a comforting bowl of noodles, the Soul Lao menu offers several sophisticated options that move beyond basic stir-fries.

  • Khao Soi Haeng: This is a dry-style noodle dish that is famous for its complexity. Unlike the soupy version found in Northern Thailand, this Lao variant focuses on a thick, savory meat sauce that clings to the noodles. It is rich, slightly spicy, and deeply aromatic.
  • Garlic Noodles ($18): A simpler but no less delicious option, the garlic noodles are a crowd-pleaser, especially for those who prefer a less spicy profile. They are buttery, savory, and provide a great base for adding extra proteins like shrimp or chicken.
  • Duck Fried Rice ($22): This dish takes traditional fried rice and infuses it with the rich rendered fat and meat of the rotisserie duck. It is a dense, flavorful meal that can easily be shared.

How to order and dining logistics at Soul Lao

The dining experience at Soul Lao is designed to be casual and efficient, though the popularity of the food means you should plan ahead.

Online Ordering via Toast

Soul Lao highly encourages customers to use their online ordering platform (ToastTab) for pickups. Since the indoor seating is limited—fitting roughly 20 people at a time—many locals choose to order ahead and take their food to the nearby brewery or distillery. If you are picking up, you will typically receive a text when your order is ready, with wait times usually ranging from 20 to 40 minutes depending on the time of day.

The Atmosphere

The St. Paul location is clean, modern, and filled with natural light. While there are a few counter seats and tables (including a six-top for larger groups), it operates with a "counter service" model. You order at the front, grab your water, and the staff brings the food to your table in takeout containers or on simple platters. It is a welcoming, family-owned vibe that feels both professional and intimate.

Current Hours of Operation

Soul Lao typically operates during dinner hours, though it is always wise to check their official site for seasonal changes:

  • Tuesday–Saturday: 4:00 PM – 9:00 PM
  • Sunday: 4:00 PM – 8:00 PM
  • Monday: Closed

What are the best dipping sauces (Jeow) to add?

No Lao meal is complete without "Jeow," the traditional dipping sauces that allow you to customize the heat and flavor of your meal. Soul Lao offers several varieties for $2 to $3:

  • Jeow Som: A spicy, tart habanero-based sauce that is perfect for grilled meats.
  • Jeow Mak Len: A roasted tomato sauce that provides a smoky, savory depth.
  • Jeow Van: A sweet fish sauce that balances out the more bitter or spicy dishes.

Summary of the Soul Lao Dining Experience

Soul Lao offers some of the most authentic and exciting Laotian food in the Twin Cities. While the prices are slightly higher than a typical takeout spot (expect to spend around $30–$40 per person for a full meal), the quality of the ingredients and the depth of the flavors justify the cost. Whether you are diving into a plate of crispy Nam Khao or messy-yet-delicious Lao Smash Burger, you are experiencing a menu that is crafted with genuine passion and cultural pride.

FAQ

Is Soul Lao gluten-free friendly? Yes, several of their hallmark dishes, including the Naem Khao and Laab Seen, are naturally gluten-free. However, always inform the staff of any allergies when ordering, as cross-contamination can occur in a small kitchen.

Can I make a reservation at Soul Lao? Generally, Soul Lao operates on a first-come, first-served basis for their limited seating. For larger parties, it is recommended to call ahead or arrive exactly at opening time to secure the six-top table.

Is there a vegetarian option on the menu? Yes, the menu includes items like HH Crispy Tofu ($8–$10) and vegetarian versions of their rice and noodle dishes. The Naem Khao can also sometimes be prepared in a vegetarian style upon request.

Where is the best place to eat Soul Lao if the restaurant is full? Many patrons take their orders to the dog-friendly distillery or the brewery located right next door on 7th St W, which provides ample seating and a great atmosphere for enjoying the food with a local craft beer.