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Low-Carb Green Chile Chicken Enchiladas
These Low-Carb Chicken Enchiladas use low-carb tortillas for a version of green chile chicken enchiladas that’s much lower in carbs! And this recipe uses canned green chile enchilada sauce, so it’s quick and easy to make!

PIN the Low-Carb Chicken Enchiladas to try them later!

These Low-Carb Chicken Enchiladas are a favorite recipe I’m reminding you about for Friday Favorites this week. I bet this is a Mexican dinner you’re going to love! And recently I discovered the nutritional calculator I first used didn’t always calculated the carbs correctly for low-carb tortillas. So these enchiladas are even lower in carbs than I first thought!

This is one of those Denny Family Recipes that has good memories for me. Years ago my nephew Jake and I made a canned soup version of Green Chile Chicken Enchiladas when I was visiting my sister and her family. Of course that was delicious, but loaded with carbs!

Fast forward to when Jake had moved to Salt Lake and was coming to cook with me every other week, and we decided to create a low-carb version of chicken enchiladas to share on Kalyn’s Kitchen. And after quite a few tries we ended up with this delicious recipe. And if you’re looking for something to make for Cinco de Mayo in a few weeks, this will be just the thing!

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

What kind of enchilada sauce did I use?

I love Hatch Green Chile Enchilada Sauce (affiliate link) for this chicken enchilada recipe, but you can make it with any green chile sauce that’s low in carbs.

What tortillas did I use for Low-Carb Chicken Enchiladas?

I used Mission Carb Balance Whole Wheat Burrito Size Tortillas (affiliate link) for this recipe, but you can use any low-carb tortillas you prefer. Two other brands I have enjoyed are Mr. Tortilla 2 Net Carb Multigrain Tortillas (affiliate link) and La Banderita Low-Carb Tortillas (affiliate link).

Can you make this chicken enchilada recipe with leftover chicken or turkey?

This recipe calls for chicken breasts that you cook in water or stock with seasonings, but if you have leftover rotisserie chicken or leftover turkey you can use about 4 cups of diced leftover chicken or turkey.

How low in carbs are the Green Chile Chicken Enchiladas?

I recently discovered that the nutritional information had been calculated incorrectly for some of my recipes with low-carb tortillas. With the improved nutrition analyzer I am now using, these enchiladas have only 10 net carbs each, with 22 grams of protein!

How to make Low-Carb Chicken Enchiladas:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Trim chicken breasts and cut into 3 or 4 strips. Simmer the chicken in seasoned stock.
2. Simmer two cans of green chile enchilada sauce over low heat until it’s thickened and reduced to 2 cups. I used Hatch Green Chile Enchilada Sauce (affiliate link), but there are many good brands. Check the carb count if that’s important to you.
3. When sauce has reduced and cooled a little, whisk in cream cheese and sour cream.
4. When it’s cool enough to handle, shred or cut the chicken into small pieces.
5. Put chicken into a bowl and mix in 1 1/2 cups of the sauce mixture and 1 cup of the cheese.
6. Divide chicken mixture among the 8 tortillas, and roll up enchilada style. I used Mission Carb Balance Whole Wheat Burrito Size Tortillas (affiliate link) with only 5 net carbs per tortilla.
7. Spray the casserole dish with non-stick spray and spread a layer of sauce on the bottom.
8. Put the rolled enchiladas in a single layer in the dish and top with remaining sauce and cheese.
9. Bake 375F/190C for 30-40 minutes, or until the casserole is bubbling and cheese is lightly browned on top.
Make it a Low-Carb Mexican Meal:

Here are some ideas for things I think would taste great with the enchiladas:

More Low Carb Mexican Food:

Check out my collections of Keto Mexican Food Dinners and Low-Carb Mexican Food Favorites for lots more ideas to satisfy that craving for Mexican food! And if you’re a fan of low-carb tortillas to expand your options for low-carb Mexican food, here are my favorite recipes with low-carb tortillas.

Weekend Food Prep:

This recipe for Low-Carb Chicken Enchiladas has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week! And if I made this on the weekend, I would LOVE to have some left over for another meal.
Ingredients

2 15 oz. cans Green Chile Enchilada Sauce, simmered to reduce to 2 cups. (see notes)

4 boneless skinless chicken breasts

2 cups chicken broth (see notes)

1 tsp. poultry seasoning

4 oz. cream cheese

1/2 cup sour cream

1 1/2 cups grated Four Cheese Mexican Blend cheese

1/2 cup grated Mozzarella cheese

8 Mission Carb Balance Whole Wheat Tortillas (see notes)

Instructions

Trim the chicken breasts and cut lengthwise into 3 or 4 strips, depending on how big each piece of chicken is.

Put the chicken breasts into a small pan with about 2 cups chicken chicken broth, the poultry seasoning, and enough water to cover the chicken and simmer on very low heat until chicken is barely cooked through, about 15 minutes. (I use a Wire Mesh Fat Skimmer to remove the scum that accumulates as chicken cooks in water, but you can rinse it off as well.) Remove chicken and let it drain well until it’s cool enough to handle.

Put the enchilada sauce into a small non-stick saucepan and simmer on low until it’s reduced to 2 cups, stirring occasionally. (This will take 40-45 minutes.)

Let sauce cool a few minutes, then whisk in the softened cream cheese and sour cream.

Cut or shred the chicken into small pieces.

Preheat oven to 375F/190C. Spray a 10″ x 12″ glass or crockery casserole dish with olive oil or nonstick spray. (The 8 enchiladas fit perfectly into that size, but if you have something similar you can make it work.)

Put the diced chicken in a bowl and gently mix in 1 1/2 cups of the sauce mixture and 1 cup of the grated Mexican Blend cheese.

Divide the mixture among the 8 flour tortillas, spreading a line of chicken/sauce mixture down the center and then rolling the tortilla around it.

Spread 1/2 cup of sauce across the bottom of the casserole dish; then lay the enchiladas in a single layer in the dish.

Top enchiladas with the remaining sauce, the remaining 1/2 cup Mexican Blend Cheese, and the 1/2 cup grated Mozzarella cheese.

Bake 30-40 minutes, or until the enchiladas are bubbling and cheese is starting to slightly brown on top. Serve hot.

The Low-Carb Chicken Enchiladas freeze well can be thawed and reheated in a microwave or toaster oven.

Notes

I used Hatch Green Chile Enchilada Sauce (affiliate link) and Mission Carb Balance Whole Wheat Burrito Size Tortillas (affiliate link). Check the carb count on the brand you find if that’s important to you.

You can use canned chicken broth + a little water for simmering chicken.

Nutritional information is based on the Enchilada Sauce and low-carb tortillas I us288.

This recipe created by Kalyn and Jake with memories of canned soup chicken enchilada casserole from the past.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 288Total Fat 17gSaturated Fat 9gUnsaturated Fat 8gCholesterol 86mgSodium 1432mgCarbohydrates 12gFiber 2gSugar 9gProtein 22g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
These Chicken Enchiladas have low-carb ingredients like low-carb tortillas, chicken, cheese, cream cheese, and sour cream, and they are great for low-carb diets. I’m not tagging them Keto, but see the nutritional information based on the low-carb tortillas I used. This recipe is calorie dense and probably best for Phase 3 for the original South Beach Diet, or maybe an occasional treat for Phase 2.

Find More Recipes Like This One:
Use Casserole Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe for Low-Carb Green Chile Chicken Enchiladas was first posted in October 2014. It was updated and improved in 2021 and last updated with more information in 2026.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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May 8, 2026
Cold Spaghetti Pasta Salad with Homemade Italian Dressing
This cold spaghetti pasta salad is a fun dish for potlucks and BBQs, and is also great as a summertime meal. It has an Italian feel with a delicious homemade dressing that makes all the difference, coating every noodle with bright, savory flavor that actually tastes good the next day.

Jump to: ℹ️ Overview | 🛒 Ingredients | 👩‍🍳 Recipe Tips | 📝Full Recipe Card | 📷 How To Make | 🥗 Serving Suggestions | 🍽 More Summer Salad Recipes

At A Glance
- ⏱ Ready In: About 1.5 hours (mostly chilling time)
- 🍽 Serves: 6–8
- 🌱 Diet: Vegetarian, Mediterranean-inspired
- 💪 Nutrition Highlights: Fresh vegetables, good fats from olive oil, calcium from cheese
- 🥕 Main Ingredients: Spaghetti, fresh vegetables, olives, Italian cheeses, homemade herb dressing
- 🔥 Flavor Profile: Bright, savory, slightly sweet, tangy, zesty, with a hint of heat
- 🧊 Meal-Prep Friendly: Keeps 3–4 days in the fridge; actually tastes better the next day
- Best Served With: Summer entertaining, potlucks, picnics, casual summer dinners
I first had cold spaghetti pasta salad at a friend’s backyard BBQ in the US, and I was immediately hooked. There’s something about slurping tender spaghetti coated in a tangy, garlicky dressing that just hits different than other pasta salads. But here’s the thing—most versions rely on bottled Italian dressing and seasoning packets, which gets the job done but can taste a little flat and overly processed. This homemade version achieves that same nostalgic, addictive flavor from scratch using pantry spices, good olive oil, and a few smart upgrades. You get the bright, savory, slightly sweet profile you’re craving, but with so much more depth and balance.

It’s especially perfect for those summer days when you want something cold, refreshing, and satisfying—something that actually tastes good the next day, which is honestly half the appeal for potlucks and entertaining. Once you make your own dressing, you’ll never look back.

👩‍🍳 You might also like these pasta salads:
⭐️ Cold Chicken Pasta Salad
🌿 Mediterranean Pasta Salad
💪 High-Protein Pasta Salad
🌽 Elote Pasta Salad
🥓 Chicken Bacon Ranch Pasta Salad
👉 More Pasta Salad Ideas

What You’ll Need

Here is what you’ll need for this spaghetti pasta salad recipe. Find the full measurements in the recipe card below.

For the Salad:
- Spaghetti (broken in half)—the star of the show; there’s something special about the way spaghetti strands take on dressing compared to other pasta shapes
- Cucumber (seeded and diced)—adds crisp, refreshing crunch
- Red bell pepper/capsicum (finely diced)—sweet, slightly tangy flavor and bright color
- Cherry tomatoes (halved)—juicy, bright, and fresh
- Red onion (finely minced)—adds bite and savory depth without overpowering
- Sliced olives—briny punch that pulls everything together; you can use black, Kalamata, or a mix
- Pepperoncini (finely minced)—delivers a gentle heat and vinegary tang; Golden Greek peppers can also be used
- Shredded Asiago cheese —milder, slightly creamy bite throughout the salad; Manchego or Comté cheese are also great options
- Finely grated Parmesan—melts into the dressing to help emulsify it while adding salty, savory depth. If you don’t have Asiago or other slightly softer aged cheeses, just add more Parmesan
- Fresh basil (thinly sliced)—bright, herbaceous finishing touch that keeps the salad feeling fresh
For the Dressing:
- Olive oil (good quality)—the base; good oil makes a real difference in flavor
- Red wine vinegar—provides acidity and tang
- Lemon juice—extra brightness and helps balance the sweetness
- Sugar—rounds out the flavors; don’t skip this
- Kosher salt—brings everything into focus
- Dried oregano, basil, and parsley—these dried herbs replace the seasoning packet and give you control over flavor depth
- Garlic powder and onion powder—savory umami without the harshness of fresh
- Celery seed—adds an unexpected herbal note that blooms as it sits, but can be left out
- Crushed red pepper flakes (optional)—gentle heat without taking over
- Dijon mustard—helps emulsify the dressing and adds subtle depth
- Finely grated Parmesan—helps the dressing emulsify and cling to the noodles
- Pepperoncini brine—the secret ingredient that ties everything together
Recipe Tips
- About that long ingredient list: At first glance, the dressing might look intimidating, but it’s mostly dried herbs and pantry staples you likely already have. They come together in just a couple of minutes. This homemade version replaces both the bottled dressing and the seasoning packet, giving you the same layered flavor (tangy, savory, well-balanced), but without the preservatives and fillers. It’s worth it.
- Why pepperoncini two ways? The brine adds acid and salt; the minced pepperoncini add gentle heat without overpowering everything. Together, they’re the secret to that addictive tang.
- Why both Asiago and Parmesan? The finely grated Parmesan melts into the dressing, helping to emulsify it while adding salty, savory depth. The Asiago is added in larger shreds, bringing a milder, slightly creamy bite throughout the salad. You can also use Manchego or Comte cheeses. You can use all Parmesan if you prefer, but the combination adds nice balance of flavor and texture.
- Flexible vegetables: This recipe is beautifully flexible. The base uses crisp, fresh vegetables for contrast, but you can swap or add based on what you have on hand or what’s in season. Think crunchy (celery, radishes, carrots), juicy (zucchini, green beans, corn), briny (artichoke hearts, sun-dried tomatoes, capers), or roasted (roasted red peppers, grilled zucchini, roasted cherry tomatoes).
- Make-ahead tip: You can prep everything the day before—chop vegetables, make the dressing, cook and chill the pasta. Just hold back the fresh basil until just before serving so it stays vibrant. Add a drizzle of olive oil or a splash of vinegar before serving if the salad looks a little dry.
- Storage: Store leftovers in an airtight container in the fridge for up to 3–4 days. The pasta will absorb the dressing as it sits, which is normal—just refresh it with a bit more olive oil or a splash of red wine vinegar or pepperoncini brine before serving. Keep it chilled (it shouldn’t sit out for more than about 2 hours). Don’t freeze—the vegetables lose their texture, and the dressing separates.
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This vibrant cold spaghetti pasta salad features a tangy, garlicky homemade dressing that coats every noodle. Fresh, bright, and perfect for summer entertaining—it actually tastes better the next day. Find step-by-step photos below and more recipe tips above.

For the Salad:

▢ 12 oz spaghetti, broken in half 340 grams

▢ 1 cucumber seeded and diced, English/Telegraph is best as has fewer seeds

▢ 1 red bell pepper capsicum, finely diced, or ½ red and ½ green pepper

▢ 1 cup cherry tomatoes, halved 150 grams

▢ ⅓ cup red onion, finely minced 40 grams

▢ ⅓–½ cup sliced olives (black, Kalamata, or mixed) 50–75 grams

▢ 1–2 tablespoons pepperoncini, very finely minced 8–16 grams

▢ ½ cup shredded Asiago 50 grams

▢ ¼ cup finely grated Parmesan 25 grams

▢ ½ cup fresh basil, thinly sliced 12 grams

Cook spaghetti in well-salted water until just al dente. Drain and rinse briefly under cold water (or dunk into iced water) to stop cooking. Shake off excess water thoroughly.

While the pasta cools, whisk all dressing ingredients together until emulsified. Taste it—it should be bright, savory, slightly sweet, and assertive. Let it sit 5 minutes, then taste again (the heat and celery seed will bloom and become more noticeable).

Transfer the cooled pasta to a large bowl and toss with about ⅔ of the dressing while the pasta is cool but not ice-cold. Let it absorb for 5–10 minutes.

Add cucumber, bell pepper, tomatoes, red onion, olives, and minced pepperoncini. Toss gently.

Fold in Asiago, Parmesan, and fresh basil. Add the remaining dressing as needed; you may not need it all.

Cover and refrigerate at least 1 hour. Before serving, taste and adjust with a splash of vinegar, extra olive oil, or a pinch of salt if needed.

Important Ingredient Tips: Use good-quality olive oil, it really shines in the dressing. If your grocery store has a deli counter, look for mixed olives, which are great for getting a small quantity of colorful, varied olives without buying a whole jar.

Key Recipe Tips: The dressing ingredient list looks long, but it uses pantry staples. The combination of dried herbs, spices, Parmesan, and pepperoncini brine replaces bottled dressing and seasoning packets. Pepperoncini works two ways: the brine adds acid and salt; the minced peppers add gentle heat. Asiago and Parmesan together create better texture and flavor balance than using just one cheese.

Storage Tips: Store leftovers in an airtight container in the fridge for 3–4 days. The pasta will absorb the dressing as it sits, which is normal. Refresh before serving with a bit of olive oil or a splash of vinegar. Keep chilled and don’t leave at room temperature for more than 2 hours (less on very warm days).

Make-Ahead Tips: Prep all vegetables and make the dressing the day before. Cook and chill the pasta ahead. Just hold back the fresh basil until just before serving so it stays vibrant and bright.

Can I use regular pasta instead of spaghetti? Yes, though spaghetti really is special here—the way it slurps and the noodles take on the dressing is part of the appeal. Linguine would be a good substitute.

Is this vegan? Not as written (it has cheese), but you could omit or replace the cheeses with vegan alternatives.

Can I make this ahead for a potluck? Absolutely! Make it the day before, store it covered in the fridge, and bring it in an airtight container. Add fresh basil and a refreshing drizzle of olive oil right before serving.

Why is my salad dry the next day? The pasta absorbs the dressing—it’s normal! Just toss with a bit more olive oil or a splash of vinegar before serving.

Calories: 350kcal | Carbohydrates: 37g | Protein: 10g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Cholesterol: 8mg | Sodium: 567mg | Potassium: 263mg | Fiber: 3g | Sugar: 4g | Vitamin A: 795IU | Vitamin C: 26mg | Calcium: 145mg | Iron: 1mg

Keywords: spaghetti salad with Italian dressing, potluck recipe, make-ahead salad, summer pasta salad, Vegetarian Pasta Salad, Cold spaghetti pasta salad, spaghetti salad recipe, pasta salad with spaghetti noodles, cold pasta spaghetti salad
💬 If you’ve tried this cold spaghetti pasta salad or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.

How To Make Cold Spaghetti Pasta Salad

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for making this cold spaghetti pasta salad.
- Cook spaghetti in well-salted water until just al dente. Don’t overcook—you want it to have a little bite because it will soften as it sits.
- Drain and rinse briefly under cold water (or dunk into iced water) to stop the cooking. Shake off excess water thoroughly so the dressing clings properly.
- While the pasta cools, whisk all dressing ingredients together until emulsified. Taste it. It should be bright, savory, slightly sweet, and assertive. Let it sit for 5 minutes—the heat and celery seed will bloom and become more noticeable. Taste again and adjust as needed.
- Transfer the cooled pasta to a large bowl and toss with about ⅔ of the dressing while the pasta is cool but not ice-cold. This helps it absorb the flavors properly. Let it sit for 5–10 minutes.
- Add the cucumber, bell pepper, tomatoes, red onion, olives, and minced pepperoncini. Toss gently so you don’t break anything up.
- Fold in the Asiago, Parmesan, and fresh basil. Add the remaining dressing as needed—you may not need it all, and it’s easier to add more than to take away.
- Cover and refrigerate for at least 1 hour. Before serving, taste and adjust with a splash of vinegar, extra olive oil, or a pinch of salt if needed. The flavors meld beautifully as it sits.
Serving Suggestions

Honestly, this is one of those recipes that works for just about every occasion. Bring it to potlucks and picnics—it travels beautifully and tastes even better the next day. Serve it at summer BBQs alongside grilled meats and vegetables, or make it a main dish on a warm evening when you don’t feel like cooking. It’s also perfect for meal prep; divide it into containers and grab it for a cold, satisfying lunch. Pair it with crusty bread, a crisp white wine, or a cold beer. The fresh, tangy flavors work well with just about anything summery.

More Summer Salad Recipes
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May 8, 2026
Cranberry Pear Vodka Cocktail Recipe
This is such a simple pear vodka cocktail! We are upgrading a classic cranberry vodka and using pear vodka, which adds a lovely, fruity sweetness. It’s also perfect for the holidays!

This upgraded vodka cranberry made with pear vodka is one of my favorite holiday cocktails. It’s pretty, easy to make for many, and it feels special thanks to the pear vodka. Our recipe below shares how to make one cocktail, but check the notes for my tips for making this in a pitcher to serve a crowd!

This is one of many cocktail recipes on Inspired Taste. A few more you might enjoy is this lemon drop martini (I love the lemon sugar), our classic cosmopolitan, and another crowd-friendly cocktail, the mimosa!

Key Ingredients

Pear Vodka: Use good-quality pear vodka (we like Grey Goose La Poire). Feel free to substitute for other flavored or infused vodkas, such as citrus, orange, and peach.

Cranberry Juice: The most common option is “cranberry juice cocktail,” which adds some sugar. You can also find unsweetened cranberry juice, which is much more tart. Use what you love, but keep in mind that if you use unsweetened juice, you may need to add a sweetener to the cocktail to balance it out.

Triple Sec: This orange-flavored liqueur adds a subtle sweetness and a hint of citrus that complements the tart cranberry. You can make this cocktail without it, but if you have it on hand, try it.

Lime: I love squeezing a wedge of lime into the glass and think it brings everything together.

Pear Slices and Mint: These are optional, but if you plan to serve this during the holidays, they make the cocktail look extra special.

Cranberry Pear Vodka Cocktail

This is such a simple cocktail recipe! We are upgrading a classic cranberry vodka and using pear vodka, which adds a lovely, fruity sweetness. I use a bottled cranberry cocktail, which has a bit of sugar added. If you use unsweetened cranberry juice, you might need a bit of sweetener to balance the cocktail.

Makes 1 cocktail

You Will Need

1 ½ ounces pear vodka

4 ounces cranberry juice

1/2 ounce triple sec

1 lime wedge

Ice

Fresh pear slices and fresh mint for garnish

Directions

1Fill a highball glass with ice.

2Add the pear vodka, triple sec, and cranberry juice.

3Squeeze the lime wedge over the drink and drop it in. Garnish with pear slice and fresh mint.

Adam and Joanne’s Tips

Cranberry juice: 100% cranberry juice is usually unsweetened, so you may need some sweetener (see note below). Cranberry juice cocktail usually has a bit of sugar added.

Make sweeter: If you prefer a sweeter drink, add a teaspoon of simple syrup, agave nectar, or maple syrup. This lemon ginger syrup would also be pretty delicious.

Make a pitcher serving 6: Combine 6 ounces pear vodka, 2 cups (16oz) cranberry juice, 2 ounces triple sec, and the juice of 1/2 a lime in a pitcher. Stir well, taste, and adjust with a sweetener or more lime. Serve over ice.

Nutrition facts are estimates.

Nutrition Per Serving
Serving Size
1 cocktail
/
Calories
218
/
Total Fat
0.2g
/
Saturated Fat
0g
/
Cholesterol
0mg
/
Sodium
3.7mg
/
Carbohydrate
22.5g
/
Dietary Fiber
0g
/
Total Sugars
19.9g
/
Protein
0g

AUTHOR:

Adam Gallagher
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May 8, 2026
Epic Taco Salad Recipe
Our favorite taco salad recipe is an easy weeknight meal with fresh lettuce, tortilla chips, seasoned ground beef, cheese, and a creamy cilantro lime dressing.

We love tacos of all kinds (see all of our taco recipes as proof), but we really love taco salad. It’s fast, fresh, and super easy! You’ve got perfectly seasoned ground beef made with our homemade taco mix, crisp fresh lettuce, and all the best taco toppings.

You have a lot of play with when it comes to making this taco salad recipe, but I’ll walk you our favorite way to make it! It’s healthy, but doesn’t feel that way, so it feels like a splurge. We love topping this salad with our cilantro lime dressing!

Key Ingredients
- Taco Meat: I’ve used lean ground beef (90/10) for my salad in the photos, but you can substitute ground turkey, ground pork, or ground chicken without any changes. Instead of using a store-bought seasoning, we make our own with chili powder, cumin, smoked paprika, garlic powder, dried oregano, and salt. When we cook the meat, we also add a couple of tablespoons of tomato paste, which helps make the meat extra tasty. You can also swap our seasoning below for our homemade taco seasoning, which is equally as delicious. (Here’s more about how to make taco meat if you are interested.)
- Lettuce: You want crisp, crunchy lettuce for this salad, so Iceberg or Romaine is perfect.
- All the Toppings: So this is where you get to have fun. Think of your favorite taco toppings, and then add them to this salad. I love pico de gallo, avocado or guacamole, and shredded cheese, but add your favorite toppings as you see fit!
- Taco Salad Dressing: My favorite dressing for this is our creamy cilantro lime dressing. Still, you can substitute your favorite store-bought dressing or go with another homemade dressing like this easy ranch dressing.
- Tortilla Chips: So these are optional and take away a little bit from the healthy angle, but I do love them! Make homemade tortilla chips or use some from your favorite store-bought bag, and add them to the top right before digging in. They add that corn tortilla flavor and lots of crunch. Some people prefer Fritos, but to be honest, I like to stick with regular chips. I’m such a fan!
Find the full recipe with measurements below.

How to Make the Best Taco Salad

Tip 1: Generously season the ground meat. I’m extra generous with the salt and seasonings for my taco meat. It may taste slightly too seasoned on its own, but when you scatter it all over the salad, it works! If you like spicy tacos, add a pinch or two of cayenne pepper to the spice blend.

Tip 2: Add lots of different textures. My favorite part about this salad is the variety of textures. We want to keep the prep to a minimum since this is very likely something you are making on a weeknight, but that doesn’t mean we can’t pack in lots of goodies. Avocado is creamy, tomato or pico de gallo is fresh, and the chips add some crunch. Think about other fridge staples like sour cream, salsa, guacamole, or pickled red onions. They will all work well in this salad!

Tip 3: Make the taco meat ahead of time. You can cook the ground beef with the spices, then keep it in an airtight container for up to 4 days. This way, it’s ready for you when you are craving this taco salad. The dressing is great for making ahead, too!
Epic Taco Salad

PREP
15 mins

COOK
15 mins

TOTAL
30 mins

This easy taco salad recipe with ground beef is such an easy weeknight dinner. Make our recommended cilantro lime dressing recipe (which is sort of like a cilantro ranch) or skip that step and use your favorite store-bought ranch.

4 Servings

Watch Us Make the Recipe

You Will Need

For the Taco Meat

1 ½ teaspoons chili powder

1 teaspoon ground cumin

½ teaspoon smoked paprika

1 teaspoon garlic powder

¼ teaspoon dried oregano

¾ teaspoon fine sea salt, plus more as needed

1 ½ tablespoons avocado oil

1 pound lean ground beef, 90/10 (450g)

2 tablespoons tomato paste (35g)

½ cup chicken stock or water

For the Taco Salad

12 cups shredded crispy lettuce, like romaine or iceberg lettuce

1 cup homemade pico de gallo or chopped tomatoes

½ cup Mexican blend shredded cheese (113g)

1 large avocado, pitted and sliced

1 cup tortilla chips, try homemade tortilla chips, optional

Cilantro Lime Dressing, Homemade Ranch, or your favorite store-bought ranch

Directions

1Make spice mix: In a small bowl, stir together the chili powder, cumin, smoked paprika, garlic powder, dried oregano, and salt.

2Cook the seasoned beef: Heat the avocado oil in a medium skillet over medium-high heat. Add the ground beef and sprinkle the spice mixture over it. Use a wooden spoon to break up the meat as it cooks, stirring until it begins to brown. Stir in the tomato paste and cook for 2 more minutes. Add the chicken stock (or water) and let it simmer for a few minutes until the sauce has thickened. Taste, and then add more salt if you think it needs it (since this will top a salad, keeping this well seasoned works really well with the rest of the salad.)

3Make the salad: In a large salad bowl, toss the lettuce with 4 to 8 tablespoons of the dressing (adjust depending on how dressed you like your salad). Divide the lettuce between four bowls or plates, then top each with a generous ½ cup of the beef mixture, pico de gallo, shredded cheese, and the avocado. Sneak some tortilla chips on the side, then enjoy!

Adam and Joanne’s Tips

More toppings: Feel free to add more of your favorite taco toppings like sour cream, salsa, chopped tomatoes, queso fresco, red onion, black olives, and more!

Seasoning: I prefer the spice blend above to your average packet of taco seasoning from the store; however, if you have a favorite, feel free to swap our blend for the packet. Of all the options I have tried, Siete Foods has the tastiest.

Lettuce: I usually buy the romaine hearts sold in threes at the store. For 4 servings (12 cups), you will need two 12-ounce bags of romaine hearts.

The nutrition facts are estimates.

Nutrition Per Serving
Serving Size
1/4 of the recipe (1/2 cup beef)
/
Calories
534
/
Total Fat
40.7
/
Saturated Fat
10.6g
/
Cholesterol
95.2mg
/
Sodium
1069.8mg
/
Carbohydrate
14.3g
/
Dietary Fiber
6.7g
/
Total Sugar
5.4g
/
Protein
29.7g

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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May 8, 2026
Easy Roasted Pumpkin Seeds Recipe
My roasted pumpkin seeds recipe is super simple, and they taste amazing! Use this recipe for pumpkin seeds or seeds from other winter squash, like butternut squash.

This recipe takes me straight back to my childhood. Carving pumpkins goes hand in hand with roasting pumpkin seeds. Bonus, the aroma from the oven is incredible! If you have never tried it before, I’ve got you covered. This is my favorite method for how to roast pumpkin seeds!

Our family loves pumpkins. Be sure to check out some of our other favorite pumpkin recipes. Making homemade pumpkin puree is fun and easy, which you can use for pumpkin pie, maple pumpkin butter, or pumpkin spice latte.

How to Make the Best Roasted Pumpkin Seeds

Please don’t throw away those pumpkin seeds! Use our recipe and turn them into a delicious snack! After scooping out your seeds (they will be messy), we need to clean them of all those stringy bits.

Tip 1: Clean your pumpkin seeds. Throw your seeds into a bowl of cold water. Swish the seeds around the bowl, then remove them as they float to the top. They’re mostly clean now, but we have one more chance to clean them up.

Tip 2: Boil in salted water. Next, add the mostly clean seeds to a pot of boiling salted water and simmer for about 5 minutes. This step cleans the seeds even more and seasons them (like adding salt to the boiling water to season pasta).

Tip 3: Pat your seeds dry. Drain and rinse the seeds. Pull away any extra bits of pumpkin left, then dry them as well as you can. The more dry your pumpkin seeds are, the better they will roast in the oven.

Tip 4: Add flavor and roast. Toss the dry seeds with oil (use olive oil, coconut oil, or a nut oil like walnut). Add a sprinkle of your favorite spice blend. I used harissa in the photo, but curry powder, pumpkin spice, or chili powder is also excellent. Spread your seeds into one layer and roast them in a 350°F oven until crisp and browned around the edges.

Tip 5: Try roasting winter squash seeds. Halloween isn’t the only time to roast pumpkin seeds. You can do it throughout fall and winter or swap the pumpkin for other winter squash, such as butternut squash, spaghetti squash, or delicata squash. The method stays the same, although you may find the smaller seeds don’t need as much time in the oven.
Easy Roasted Pumpkin Seeds

PREP
10 mins

COOK
25 mins

TOTAL
35 mins

This is my favorite roasted pumpkin seeds recipe. The secret is simmering your pumpkin seeds in salted water for 5 minutes before roasting, which helps to clean and season them. Before roasting, pat them dry, otherwise, they will not brown or crisp.

Makes 1 1/2 cups

Watch Us Make the Recipe

You Will Need

1 ½ cups pumpkin seeds

2 teaspoons fine sea salt, plus more for serving

2 teaspoons olive oil, melted coconut oil, or nut oil like walnut

2 teaspoons favorite spice blend such as pumpkin pie spice, curry powder, harissa or chili powder

Directions

1Preheat the oven to 350°F (177°C). Line a baking sheet with parchment paper and set aside.

2Fill a medium saucepan with 2 cups of water and season with 2 teaspoons of salt. Bring to a boil.

3Meanwhile, scoop the seeds from your pumpkin. Add the pumpkin seeds to a bowl filled with cold water and swish them until they float and are mostly clean.

4Add the cleaned seeds to the boiling salted water. Simmer for 5 minutes.

5Drain and pull away any remaining pumpkin attached to the seeds.

6Scatter the seeds onto clean dishcloths and pat them very dry.

7Mound the dried seeds onto the prepared baking sheet. Add the oil and spices, then toss until well coated.

8Spread the seeds into one layer. Bake, stirring the seeds at least once, until fragrant and golden around the edges, 10 to 25 minutes, depending on the size of the seeds.

Adam and Joanne’s Tips

Storing: Allow the roasted seeds to cool, then store them in an air-tight container. They will last this way at room temperature for a couple of weeks and in the freezer for a few months.

Can you eat pumpkin seed shells? We enjoy the shells and love that they add some extra fiber. If you don’t like the shells, you can always hull them after roasting. I usually do this by biting into the seed and using my teeth to crack the shell.

The nutrition facts provided below are estimates.

Nutrition Per Serving
Serving Size
2 tablespoons
/
Calories
105
/
Protein
5 g
/
Carbohydrate
2 g
/
Dietary Fiber
1 g
/
Total Sugars
0 g
/
Total Fat
9 g
/
Saturated Fat
2 g
/
Cholesterol
0 mg

AUTHOR:

Adam Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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May 8, 2026
Banza Chicken Bowls with Calabrian Chili Sauce Recipe

I Honestly Wake Up In The Morning Thinking About These Chicken Bowls.

Yep, still here, still talking about that air fryer chicken but this time it’s in bowl form and there’s a new sauce in town.

Tonight we had these chicken bowls for dinner, and Bjork smothered his still-warm, juicy, golden chicken strips with that spicy tangy Calabrian chile sauce and declared it the best chicken he’s ever had. And as soon as I open my eyes in the morning, one of my first waking thoughts is: “YES I get to eat that bowl again for lunch today.”

This bowl is like a little symphony – the crunch of the tomato cucumber salad, the thin slips of bitey red onion, the golden crisped air fryer chicken cut into tender little strips, a big pile of perfectly chewy Banza, and a heavy pour of tangy Calabrian chile sauce on top. I am drooling.

If you need to scale it back and make it easier with fewer elements, just go for the chicken with the sauce and the salad. Or the chicken with the sauce and the Banza.

Or, really, just the chicken with the sauce. That Calabrian chile sauce is at the heart of it all.

January is long, but this bowl, for me, has been one of those super happy meals where I’m excited to eat it AND I feel good about the actual nutrition in it. Like, one of those meals that I look forward to and it becomes the highlight of my day. Belly full, tastebuds so exceptionally happy. Hope you like it!

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May 7, 2026
Thai Fish Curry Recipe
This incredibly flavorful Thai fish curry recipe with flaky white fish swimming in a creamy coconut green curry broth with veggies is pure magic.

If you’ve been following along, you know we’ve been obsessed with our homemade green curry paste. We have already shared our Thai Green Curry with chicken, but we loved the flavor so much, we had to find another way to use it, and this Thai-inspired fish curry was the answer. It’s everything we hoped for and more.

It’s also really easy to make (I promise!). This saucy green curry fish is perfect for when you’re craving a light, flavorful meal, but you don’t have much time. You’ll gently simmer flaky white fish in a vibrant, aromatic coconut sauce. Then, serve the fish and lots of the creamy green curry sauce over Jasmine rice or rice noodles.

Key Ingredients
- White Fish: Choose a flaky white fish for this fish curry. Think cod, halibut, haddock, tilapia, and snapper for a tender, soft texture. Or, go with mahi mahi or sea bass for a slightly firmer texture.
- Green Curry Paste: I love using our homemade curry paste, which is bright and super herby thanks to chile peppers, garlic, lemongrass, ginger, mint, and basil. With our recipe, you have complete control over the spice level, which is a big bonus. Of course, you can still use a store-bought Thai curry paste. My favorite is from Maesri (sold in cans).
- Coconut Milk: This is a non-negotiable for a creamy curry, and full-fat coconut milk really is best. A quick tip when you’re shopping: give the can a shake. If it sounds liquidy, skip it. A can that’s not as liquidy has more of that delicious thick coconut cream inside!
- Fish Sauce: This helps to season the curry. I have two favorites in my pantry, including Red Boat and Three Crabs fish sauce.
- Vegetables: I always start by cooking some sliced shallots, and then finish the curry with a quick-cooking veggie like snow peas. Zucchini, snap peas, green beans, spinach, asparagus, or small broccoli florets are also great options.
- Lime and Fresh Herbs: To build off the fresh, herby flavor of the curry paste, I love finishing the curry with a squeeze of fresh lime juice and a handful of fresh herbs like Thai basil and mint (Italian basil works, too).
- Kaffir Lime Leaves (Optional): These are optional, but they add a lovely aromatic flavor to this curry recipe. They used to be sold in my local grocery store, but they have been harder to find recently. You can buy them online, though! If you do find them fresh, buy a bunch, then freeze them!
Find the full recipe with measurements below.

How to Make Thai Fish Curry

Tip 1: Boost store-bought paste: If you aren’t starting with our homemade green curry paste, you can boost the flavor of store-bought. Store-bought curry pastes range in flavor and spice level. I recommend Maesri (sold in cans). To achieve the fresh, vibrant flavor that homemade paste gives our curry, add the following along with the curry paste in step two of the recipe below: 2 teaspoons minced garlic, 2 teaspoons finely grated fresh ginger, and 2 teaspoons lemongrass paste.

Tip 2: Cook your curry paste first: Before adding the coconut milk, sauté your curry paste in some oil to bring out the flavors. I do this over medium heat and cook the paste until the color deepens a little, and it just begins to stick to the pan. This step makes a huge difference!

Tip 3: Prepare for some spice: Note! Green curry is supposed to be SPICY. It’s generally the hottest of all the Thai curries. If you are not interested in a spicy dish, you can make our homemade paste and reduce the chili peppers. Or, swap the green curry paste for yellow curry paste, which is much milder and sweeter.

Tip 4: Don’t forget the rice: This fish curry is extra saucy, so you’ll want a bed of rice or noodles to soak up all the creamy coconut sauce. Jasmine rice, brown rice, coconut rice, cilantro lime rice, or cooked rice noodles are perfect. If you’re trying to keep the carbs down, consider my favorite cauliflower rice.

More Thai Curry Recipes
Thai Fish Curry Recipe

PREP
10 mins

COOK
20 mins

TOTAL
30 mins

This Thai fish curry recipe is perfect for an easy weeknight dinner. We love this from scratch curry paste, but check our tips section below the recipe for ways to boost the flavor of store-bought curry paste.

A quick note on the spice level: traditional green curry is usually quite hot. Our homemade paste is easy to adjust, but be aware that the spice level of store-bought versions will vary. If you’re looking for a good store-bought option, I highly recommend Maesri (sold in cans).

Serve this curry over steamed Jasmine rice, cilantro lime rice, or cooked rice noodles. It’s also amazing with some crispy fried shallots sprinkled over the top!

4 to 6 Servings

You Will Need

2 tablespoons avocado oil

2 medium shallots, sliced thin

6 tablespoons homemade green curry paste (see tips below for using store-bought curry paste)

1 (15oz) can full-fat coconut milk

1 tablespoon fish sauce

4 kaffir lime leaves, optional

1 ½ pounds skinless, boneless white fish, cut into chunks (680g)

8 ounces snow peas (225g)

Juice from half a lime, plus lime wedges for serving

½ cup green herbs like Thai basil, mint, and cilantro for serving

Thinly sliced red chilies for serving, optional

Directions

1Cook the shallots: Heat a wide pot or deep skillet over medium heat. Add the avocado oil and shallots, then cook, stirring them around the pot, until translucent, about 4 minutes.

2Bloom the curry paste: Add the green curry paste and cook, stirring it around, until slightly darker and beginning to stick to the pot, 2 to 3 minutes.

3Simmer the sauce: Pour in the coconut milk, then swirl about 1 cup of water in the empty can to get any remaining coconut milk, and pour the water into the pot. Scrape any stuck bits from the bottom, then stir in the fish sauce. Add the kaffir lime leaves (optional). Simmer until the sauce thickens slightly, 5 to 6 minutes.

4Cook the fish and veggies: Add the fish and snow peas, then simmer until the fish is cooked through and flakes easily with a fork, 5 to 8 minutes. As they cook, spoon the coconut sauce over the fish and vegetables. If most of the fish is tender, but the very tops of the fish are still undercooked, turn the heat off, and cover the pot with a lid for a few minutes so they finish cooking.

5Finish and serve: Turn off the heat, remove the lime leaves, and stir in the lime juice. Taste and season with more fish sauce as needed. Serve over rice, topped with fresh herbs and thinly sliced red chiles (optional).

Adam and Joanne’s Tips

Store-bought curry paste: I like the 4-ounce cans from Maesri (here’s a link to them on Amazon). I use 4 to 6 tablespoons. Commonly sold Thai Kitchen green curry paste is not as flavorful, but the spice is more potent (if this is what you have, start with 2 tablespoons and go from there). It’s a good idea to taste your curry paste before using it to see where it sits on the flavor/spice scale.

Making store-bought curry paste better: Add the following ingredients along with the curry paste in step two: 2 teaspoons minced garlic, 2 teaspoons finely grated fresh ginger, and 2 teaspoons lemongrass paste. I buy lemongrass paste in tubes. To learn how to make lemongrass paste from fresh, see the tips section of our green curry paste recipe.

Recipe inspired by our Thai Green Curry and Ali Sagle’s Corn and Cod Green Curry (NYT).

The nutrition facts provided are estimates.

Nutrition Per Serving
Serving Size
1/6 of the recipe
/
Calories
274
/
Total Fat
17g
/
Saturated Fat
11.3g
/
Cholesterol
52.2mg
/
Sodium
718.5mg
/
Carbohydrate
8.4g
/
Dietary Fiber
2.1g
/
Total Sugars
2.9g
/
Protein
23.3g

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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May 7, 2026
Pan-Fried Fish
Sometimes the simplest recipes are the best ones, and this lightly spiced, pan-fried fish is proof. With just a handful of seasonings and 15 minutes, you get a restaurant-quality dinner that’s healthy, quick, and foolproof. You can use most white fish fillets for this recipe.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Fish Recipes

At A Glance
- ⏱ Ready In: 15 minutes
- 🍽 Serves: 4
- 🌱 Diet: Gluten-Free, Dairy-Free, Keto, Low-Calorie, Low-Carb, High-Protein
- 💪 Nutrition Highlights: High in lean protein, low in calories and carbs, excellent source of B vitamins
- 🥕 Main Ingredients: white fish fillets, paprika, oregano, garlic powder, fresh lemon
- 🔥 Flavor Profile: Mediterranean-inspired, gently spiced, bright citrus finish, crispy golden exterior
- 🧊 Meal-Prep Friendly: Keeps 3–4 days in the fridge; can be reheated gently
- Best Served With: Rice, roasted veggies, potatoes, fresh salad, or in tacos and bowls
These pan-fried fish fillets are spiced with a simple Mediterranean spice blend—paprika, oregano, and garlic powder—that creates that perfect golden crust while keeping the inside incredibly tender and flaky. The fresh squeeze of lemon at the end is the magic touch that makes it taste restaurant-quality, even though it’s honestly one of the easiest things you can throw together on a weeknight.

I reach for this recipe whenever I need something healthy and quick, and my family never gets tired of it. The best part? It works beautifully with any white fish—try it with flounder, tilapia, barramundi, red snapper, or whatever your market has that day. It’s proof that you don’t need complicated ingredients to create something genuinely delicious.

👩‍🍳 You might also like these recipes: this Thai-style easy fish curry, these weeknight grilled fish tacos, this Mediterranean baked fish dinner, or this delicious and easy pan-fried salmon.

What You’ll Need

Here is what you’ll need for this pan-fried fish recipe. Find the full measurements in the recipe card below.
- White fish fillets – The star of the show. Fresh, high-quality fillets make all the difference here. Pat them dry before cooking for that beautiful golden crust. You can use most white fish here: snapper, barramundi, mahi mahi, tilapia, ling, and so on.
- Olive oil – Any neutral oil works, but I prefer olive oil for its flavor. This helps create the crispy exterior while keeping the fish tender inside.
- Paprika – Adds a warm, slightly smoky flavor and creates that gorgeous golden color on the outside. Don’t skip it.
- Oregano – Brings that Mediterranean vibe and pairs perfectly with the garlic and paprika.
- Garlic powder – Adds depth and savory notes without overpowering the delicate fish.
- Salt and pepper – Essential for seasoning and bringing out the natural flavors.
- Fresh lemon – The finishing touch. The bright acidity cuts through the richness and makes it taste fancy without any extra effort.
- Parsley – Optional, but I love the fresh pop of color and mild herbal note it adds.
Recipe Tips
- Don’t crowd the pan: This is the most important tip. If your pan isn’t large enough for all four fillets, cook them in two batches. Divide the oil between batches so each piece gets that beautiful crust.
- Use fresh fish: When the fish is truly fresh, this recipe tastes exactly like when you eat out. Visit a fishmonger if you can, and cook the fish the same day you buy it.
- Season fresh, not ahead: While you can season the fillets a few minutes ahead, I prefer to season them right before cooking for the best flavor and texture.
- Gentle reheating: I’m not a huge fan of reheated fish, but I know some people love it—even cold! If you do reheat, keep it gentle. Since it cooks so quickly the first time, you only want to knock the chill off it. A quick warm-up in a low oven works best.
- Try other white fish: This method works beautifully with flounder, ling, snapper, or any other mild white fish. The cooking times might vary slightly depending on thickness, so adjust as needed.
- Don’t flip more than once: Let the first side cook undisturbed to develop that crust. Resist the urge to peek or move the fillets around.
💬 If you’ve tried this pan-fried fish or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.
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This easy pan-fried fish comes together in just 15 minutes and tastes restaurant-quality every single time. A simple spice blend and fresh lemon are all you need to create a healthy, delicious dinner that works with any white fish. Step-by-step photos and serving suggestions are below the recipe.

Pat the tilapia fillets dry with paper towels.

In a small bowl, combine the paprika, oregano, garlic powder, salt, and pepper. Rub this spice mixture evenly over both sides of each tilapia fillet.

Heat the oil in a large skillet over medium-high heat until it begins to sizzle.

Carefully place the fillets in the pan, positioning the thicker parts toward the middle of the pan. Do not crowd the pan; cook in batches if necessary.

Cook for 3 minutes without moving the fillets. This allows a golden crust to form on the bottom.

Gently flip each fillet and cook for an additional 3–4 minutes until the fish turns from translucent to white and flakes easily with a fork at its thickest point.

Squeeze half a lemon over the fillets.

Garnish with fresh parsley if desired.

Serve immediately.

White fish fillets: You can use most white fish fillets for this recipe. Please note that the cooking time might change depending on the thickness of the fillets.

Ingredient Tips: Pat the fish completely dry before cooking—this is essential for achieving a crispy exterior. The fresher your tilapia, the better the result. Choose fillets that are firm and smell like the ocean, not fishy.

Key Recipe Tips: Don’t crowd the pan, or you’ll steam the fish instead of searing it. If cooking in batches, divide the oil evenly. Flip the fillets only once to develop that golden crust. Resist the urge to move them around while cooking.

Storage Tips: Keep cooked tilapia in an airtight container in the refrigerator for 3–4 days. For best texture, serve within the first two days. It can be reheated gently in a low oven, though fresh is always best.

Make-Ahead Tips: You can pat the fillets dry and season them a few minutes before cooking, but I prefer to season right before pan-frying for the best results. Prep your sides (rice, veggies, salad) ahead of time, then cook the fish when you’re ready to eat.

Can I use frozen tilapia? Thaw completely and pat very dry. The results won’t be quite as restaurant-quality as fresh, but it still works well.

What if I don’t have paprika? You can omit it or substitute with cayenne pepper (use less—it’s spicier) or smoked paprika for extra depth.

Can I make this ahead? Cook it fresh when you’re ready to eat. Reheated fish loses some of its appeal, though my family disagrees and loves it cold the next day.

What other fish can I use? This recipe works beautifully with flounder, red snapper, cod, or any mild white fish of similar thickness. Adjust cooking time if fillets are significantly thicker or thinner.

How do I know when it’s done? The fish should turn from translucent to opaque white and flake easily with a fork at its thickest point. Don’t overcook—it cooks quickly and dries out fast.

Calories: 209kcal | Carbohydrates: 4g | Protein: 28g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 69mg | Sodium: 364mg | Potassium: 494mg | Fiber: 1g | Sugar: 1g | Vitamin A: 508IU | Vitamin C: 14mg | Calcium: 33mg | Iron: 1mg

Keywords: fish fillet recipes, healthy fish dinner, keto fish, quick weeknight meals, white fish recipe, gluten-free dinner, white fish recipes, pan fried fish, easy fish recipes
How To Make Pan-Fried Fish

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for making these easy pan-fried fish fillets.
- Pat the fish fillets dry with paper towels. This is the secret to getting that perfect crispy exterior—any moisture on the surface will steam instead of sear.
- Mix together the paprika, oregano, garlic powder, salt, and pepper in a small bowl. Rub this spice blend evenly over both sides of each fillet.
- Heat the oil in a large skillet over medium-high heat until it begins to sizzle. You want it hot enough to sear the fish, but not so hot that it smokes.
- Carefully place the fillets in the pan, positioning the thicker parts toward the middle where the heat is most intense. Don’t crowd the pan—if needed, cook in batches.
- Cook for 3 minutes without moving them. This is how you get that golden crust.
- Gently flip each fillet and cook for an additional 3–4 minutes. The fish is done when it’s turned from translucent to white and flakes easily with a fork at its thickest part.
- Squeeze fresh lemon juice over the fillets and garnish with fresh parsley if desired.
- Serve immediately while it’s still warm and crispy.
Serving Suggestions

This pan-fried fish is incredibly versatile. Serve it over rice with roasted vegetables for a simple, wholesome dinner. Or go lighter and pair it with a fresh salad and roasted potatoes. My family also loves serving it in warm tortillas with a squeeze of lime for casual fish tacos, or over a grain bowl with whatever veggies we have on hand. The beautiful thing about this recipe is that it’s simple enough for weeknights but elegant enough to serve to guests. It gets fish into your diet in the easiest, most delicious way possible.

More Fish Recipes
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May 6, 2026
Easy Thai Green Curry Recipe
I’d happily eat this unbelievably flavorful Thai green curry recipe made with chicken, coconut milk, and veggies every week.

A great Thai curry recipe starts with a great curry paste. While our homemade green curry paste is my go-to for this recipe, I completely understand that a good store-bought option can save you a lot of time. That’s why I’ve included tips for bumping up the flavor of store-bought curry paste, guaranteeing your curry is as delicious as possible.

For more of our favorite homemade curries, explore our recipes for Thai red curry paste, Thai fish curry, our easy vegetable curry, the perfect yellow chicken curry, and my family’s favorite Indian-inspired chicken curry.

Key Ingredients
- Thai Green Curry Paste: I love using this homemade green curry paste, which you see in our photos. It’s bright and super herby thanks to the mint and basil, and you have complete control over the spice level. While authentic Thai green curry is usually quite hot, you can easily tone it down with our recipe if that’s not your style. Of course, you can still make this green chicken curry with a store-bought paste. My favorite store-bought paste is from Maesri (sold in cans). Even when I use store-bought, I love to add a little extra flavor with some fresh ginger and lemongrass. Be sure to check out my tips below the recipe!
- Garlic and Green Onions: I find these add a fresh punch of flavor to the curry, and I love the green onions because they’re so quick and easy to prep.
- Chicken Thighs: When it comes to the chicken, I always choose boneless, skinless chicken thighs. While chicken breast will work, you’ll find that chicken thighs turn out much more tender and flavorful.
- Coconut Milk: Make sure you use full-fat coconut milk (light won’t make it creamy enough). A quick tip when you’re shopping: give the can a shake. If it sounds liquidy, skip it. A can that’s not as liquidy has more of that delicious coconut cream inside!
- Fish Sauce: This helps to season the curry. I have Red Boat and Three Crabs fish sauce in my pantry.
- Veggies: Authentic green curry often has snow peas and Japanese eggplant. I like to swap the eggplant for zucchini and stir in some spinach, but you can use whatever you love.
- Lime and Green Herbs: Before you serve the curry, I recommend squeezing over some fresh lime juice and scattering over some fresh cilantro, basil and/or mint. I love Thai basil for this, but regular Italian basil will do just fine if that’s all you have on hand.
- Kaffir Lime Leaves (Optional): While it’s optional, I think kaffir lime leaves (also called makrut lime leaves) add the most lovely aromatic flavor to this curry. They used to be so easy to find at our local grocery store, but I’ve noticed they’re not nearly as common anymore (such a bummer!). You can find them sold as dried leaves online, and if you ever find them fresh, I highly recommend buying a bunch and freezing them so you’ll always have them on hand! We love them so much, we just bought a Kaffir Lime tree (I’m so excited!).
Find the full recipe with measurements below.

How to Make Our Favorite Thai Green Curry

Want to make Thai green curry like a pro, even on a weeknight? Here are our top tips for getting the most flavor and perfect results every time.

Tip 1: Start with a great curry paste. While our homemade curry paste is full of fresh flavor, you can also boost a store-bought version with a few extra aromatics. We already add extra garlic and green onion to our homemade paste, but if you’re using store-bought, I recommend also adding some finely minced fresh ginger and lemongrass paste.

Note! Green curry is supposed to be SPICY. It’s generally the hottest of all the Thai curries. If you are not interested in a spicy dish, you can also make our homemade paste and reduce the chili peppers. Or, try our yellow curry, which is intentionally mild.

Tip 2: Always cook your curry paste first. Before adding the coconut milk, sauté the curry paste in some oil to really bring out the flavors. I do this over medium heat and cook the paste until the color deepens a little and it just begins to stick to the pan. This step makes a huge difference!

Tip 3: Add your veggies towards the end. The chicken needs longer to cook than the vegetables, so give it a head start. This way, your chicken will turn out soft and tender, and your veggies will still have a little bite. If you’re adding zucchini, I like to take a moment at the beginning of the recipe to add a little color to them, then I remove them from the pan (they’ll be a little browned but still raw in the middle) and save them to add to the curry later.

Tip 4: Serve over rice or rice noodles. This curry is saucy, so you’ll want a bed of rice or noodles for soaking up all the delicious sauce. Jasmine rice, cilantro lime rice, or cooked rice noodles (like what we use for Pho) are perfect.

More Curry Recipes
Easy Thai Green Curry

PREP
10 mins

COOK
25 mins

TOTAL
35 mins

I crave this Thai green chicken curry recipe all the time! Whether you use our from scratch green curry paste or follow our tips below the recipe for boosting a store-bought version, this recipe guarantees you’ll have a fabulous dinner on your table.

Just a quick note on the spice level: traditional green curry is usually quite hot. Our homemade paste is easy to adjust, but be aware that the spice level of store-bought versions will vary. If you’re looking for a good store-bought option, I highly recommend Maesri (sold in cans).

Serve this curry over Jasmine rice, cilantro lime rice, or cooked rice noodles. It’s also amazing with some crispy fried shallots sprinkled over the top!

4 Servings

You Will Need

2 tablespoons avocado oil

1 medium zucchini, sliced into 1/2-inch thick quarter moons, about 2 cups

4 green onions, sliced

2 garlic cloves, minced

1 ½ pounds boneless, skinless chicken thighs, cut into 1/2 inch pieces

6 to 8 tablespoons homemade green curry paste, see tips for using store-bought curry paste below

1 (15oz) can full-fat coconut milk

2 to 3 teaspoons fish sauce

4 kaffir lime leaves, optional

4 ounces snow peas

2 cups spinach leaves

Salt, to taste

1/4 cup torn Thai basil and mint for serving

1 red chili pepper, like a Fresno chile, thinly sliced for serving

Directions

1Brown the zucchini: Heat a wide skillet over medium-high heat. Add 1 tablespoon of the oil, then arrange the zucchini in a single layer. Cook until the underside has a few browned spots, then flip and cook another 30 seconds until the second side is also lightly browned. Transfer the zucchini to a plate to add to the curry later.

2Brown the chicken: To the same skillet, still over medium-high heat, add another tablespoon of oil. Arrange the chicken in a single layer, season with a few pinches of salt, and cook, tossing occasionally, for 2 to 3 minutes until it picks up a little color.

3Build the curry base: Stir in the green onion and garlic (and ginger and lemongrass if using store-bought curry paste). Cook, stirring constantly for 30 seconds, then add the green curry paste. Cook and stir for about 1 minute until the paste is fragrant and starts to stick a little to the bottom of the pan.

4Simmer the curry: Pour in the coconut milk, then fill the empty can halfway with water and pour that in as well. Use a wooden spoon to scrape any stuck curry paste from the bottom of the skillet and bring to a low simmer, lowering the heat as needed. Stir in 2 teaspoons of fish sauce, then taste the sauce. Add more fish sauce and/or curry paste if needed. Add the kaffir lime leaves (if using) then simmer the curry for 10 to 15 minutes, or until the chicken is cooked through.

5Add the veggies: Stir in the zucchini, snow peas, and spinach. Continue to simmer until the vegetables are crisp-tender, 5 to 8 minutes.

6To serve: Turn off the heat. Squeeze over a little lime juice, then scatter torn fresh basil and mint over the top. For some extra heat, you can also add sliced red chilies. Serve immediately over rice or rice noodles.

Adam and Joanne’s Tips

Store-bought curry paste: These range in flavor and spice level. I like the 4-ounce cans from Maesri (here’s a link to them on Amazon). I use 6 tablespoons, sometimes a bit more. Commonly sold Thai Kitchen green curry paste is not as flavorful, but the spice is more potent (if this is what you have, start with 2 tablespoons and go from there). It’s a good idea to taste your curry paste before using to see where it sits on the flavor/spice scale.

Making store-bought curry paste better: To achieve the fresh, vibrant flavor that homemade paste gives our curry, add 2 teaspoons finely grated fresh ginger and 2 teaspoons lemongrass paste. I buy lemongrass paste in tubes. To learn how to make lemongrass paste from fresh, see the tips section of our green curry paste recipe.

Kaffir lime leaves: These add a lovely aromatic flavor to the curry. I used to find them in my local grocery store, but they are becoming harder to find (such a bummer!). You can buy them online or possibly find in International or Thai markets. Use them the same way you would use bay leaves in this recipe (add them to simmer in the curry, then remove them before serving).

Storing: Green chicken curry lasts stored in an airtight container in the fridge for up to 4 days. You can also freeze it, but expect the veggies to lose some of their crunch.

The nutrition facts provided are estimates.

Nutrition Per Serving
Serving Size
1/4 of the recipe
/
Calories
501
/
Total Fat
32.8g
/
Saturated Fat
18.8g
/
Cholesterol
159.8mg
/
Sodium
904mg
/
Carbohydrate
13.5g
/
Dietary Fiber
3.1g
/
Total Sugars
3.5g
/
Protein
38.3g

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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May 6, 2026
Easy Broccoli Cheddar Soup Recipe
Our broccoli cheddar soup recipe is extra cheesy, packed with broccoli, and incredibly creamy!

I love broccoli cheddar soup so much, especially this one, which skips the flour and butter base common in many other recipes. Instead of extra butter and flour, we use a potato to thicken our soup and make it creamy.

Even with these smart changes, our soup is creamy, rich, and incredibly delicious! For a similar soup, take a look at our cauliflower soup made with parmesan cheese.

Key Ingredients
- Broccoli: I love using broccoli with the stems for this recipe. The stems (or stalks) taste fantastic and blend well with the potato to make this super creamy broccoli soup.
- Butter or Olive Oil: I love cooking my onion and garlic in butter, but olive oil is excellent for this soup.
- Onion and Garlic: I’m pretty generous with the onion and garlic. I love one large sweet or yellow onion with four cloves of garlic. You’ll cook them until soft and sweet so they taste mild in the soup.
- Potato: One potato makes this soup super creamy without needing the traditional flour and butter roux.
- Spices: Salt and pepper are a must, but you will also need a pinch of red pepper flakes (or gochugaru), Dijon mustard, and a bay leaf. These round out the flavor of our soup.
- Broth: I use something light, like our homemade veggie broth or chicken broth. You can even use chicken bone broth to add a bit of extra protein. I have also made this plenty of times with plain water. It works great and allows the broccoli flavor to shine!
- Cheese: I stir in about 2 cups of sharp cheddar cheese for the perfect cheesy flavor. Other cheeses work, too, but I do love the combo of broccoli and cheddar (see my cheddar roasted broccoli and this broccoli cheddar quiche for proof).
Find the full recipe with measurements below.

How to Make the Best Broccoli Cheddar Soup

Tip 1: Use the broccoli stalks. In this broccoli soup, you’ll use both the stalks and the florets of the broccoli. You’ll cook onions and whole garlic cloves in butter or olive oil until soft and sweet. Then, stir in the diced potatoes and broccoli stalks. Add your broth and simmer. The potato and broccoli stalks become the base of this creamy soup.

Tip 2: Save some florets for the end. When the potato and stalks are tender, you’ll add half of the broccoli florets. Then, when they are tender, blend them into the soup so everything is super creamy and thick. As a last step, add the remaining broccoli florets and cook until they are bright green and tender. This way, the base of the soup is green and creamy, and you still get a few small bites of broccoli.

Tip 3: Add cheese and cream. Stir in lots of grated sharp cheddar cheese and, if you want it extra creamy and luxurious, a bit of cream. This is a good one!

More Creamy Soups

More Broccoli Recipes

If you have some broccoli leftover, I highly recommend making our easy sautéed broccoli, broccoli salad with bacon, or this incredible broccoli slaw.
Easy Broccoli Cheddar Soup

PREP
15 mins

COOK
35 mins

TOTAL
50 mins

This broccoli cheddar soup recipe is packed with broccoli and is extra cheesy. It is made without flour and butter and gets its thick, creamy base from a potato! When shopping for this soup, look for broccoli sold with long stalks. We chop the stalks up and cook them with the potato. After a quick blend, the stalks and potato turn into a delicious, creamy soup.

6 Servings

Watch Us Make the Recipe

You Will Need

1 large onion, finely chopped

4 medium garlic cloves, peeled and smashed

2 tablespoons unsalted butter or olive oil

2 pounds broccoli with stalks

3/4 teaspoon fine sea salt, plus more to taste

1/2 teaspoon fresh ground black pepper

1/8 to 1/4 teaspoon crushed red pepper flakes, omit if sensitive to spice

1 teaspoon Dijon mustard

1 medium-to-large potato, peeled and chopped

1 bay leaf

4 cups chicken broth, veggie broth, or water

1/2 cup cream, optional

2 cups grated sharp cheddar cheese, 8 ounces (226g)

Thinly sliced chives, for serving, optional

Fish sauce, optional

Directions

1Slice the florets from the stalks. Set the broccoli stalks aside and cut the florets into small bite-size pieces (watch our video for reference). Throw the florets into a bowl and set them aside for later.

2Grab the broccoli stalks, cut about 1 inch from the bottom of each stalk, and discard it. Use a vegetable peeler to peel away the tough outer layer of the stalks, and then slice the stalks into 1/2-inch pieces.

3Melt the butter in a large pot like a Dutch oven over medium heat. When it has melted, toss in the onion and garlic cloves. Cook, occasionally stirring, until the onions are soft and smell sweet, about 5 minutes.

4Add the chopped broccoli stalks, potato, 3/4 teaspoon salt, 1/2 teaspoon black pepper, Dijon mustard, and red pepper flakes (if using). Cook for two minutes, then add the bay leaf and four cups of broth or water.

5Bring the soup to a boil, then reduce to a low simmer. Cook, at a low simmer, until the broccoli and potatoes are tender, about 15 minutes.

6Stir in half of the broccoli florets to the soup, cover with a lid, and cook until they turn bright green and are tender, 3 to 5 minutes. Adding the florets in this step ensures that our soup stays green.

7Turn off the heat, remove the bay leaf, and blend the soup until smooth with an immersion blender. You can also use a blender, but be careful to blend the soup in batches, do not fill more than halfway, and hold the lid down firmly as you blend. Hot liquids can cause steam to build up in the blender, and the top can pop off.

8Place the pot back onto the burner and heat over medium heat. Stir in the remaining broccoli florets, cover the pot again, and cook until they turn bright green and are tender, 3 to 5 minutes.

9Stir in the cream and cheese. When the cheese melts into the soup, taste it, and then adjust with additional salt and pepper. For a pop of flavor, add a few dashes of fish sauce. Serve with chives scattered on top.

Adam and Joanne’s Tips

Storing: Store leftover broccoli cheddar soup in an airtight container in the refrigerator for up to 4 days. Freezing is an option, but it risks the soup separating. Freeze for up to 1 month. Thaw overnight in the fridge and reheat gently on the stovetop, stirring frequently. If the soup does separate, a quick blend can restore its smoothness.

No stalks: If you cannot find broccoli with the stalks/stem still attached, use 2 pounds of broccoli florets.

Make the soup more green: For an even more vibrant green color, just before you plan to blend the soup, add a couple of handfuls of baby spinach leaves and allow them to wilt into the soup slightly (30 to 45 seconds).

Fish sauce: This is optional but adds a lovely flavor to sauces and soups like this broccoli cheddar soup. Two to three dashes season the soup nicely. Think of fish sauce as salt on steroids. It doesn’t make the soup taste fishy but makes the flavor pop.

The nutrition facts provided below are estimates.

Nutrition Per Serving
Serving Size
1/6 of the recipe
/
Calories
295
/
Total Fat
19.2g
/
Saturated Fat
11g
/
Cholesterol
54.7mg
/
Sodium
627.3mg
/
Carbohydrate
19.3g
/
Dietary Fiber
5.1g
/
Total Sugars
5g
/
Protein
14.4g

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

Source link
May 5, 2026