Recipe Professional

Author: admin

Butternut Squash Black Bean Soup
Butternut Squash Black Bean Soup is a spicy vegetarian soup that’s going to be a hit with all the butternut squash fans! And if you skip the optional sour cream this slightly-spicy recipe is vegan.

PIN the Butternut Squash Black Bean Soup to try it later!

I’m a well-documented fan of butternut squash, so you it’s surprising I haven’t made more soups using my favorite winter squash. It’s partly because I love savory squash dishes, but I don’t really understand the appeal of those sweet butternut squash soups that many people like.

No surprise then that this Butternut Squash Black Bean Soup is savory from ground cumin and slightly spicy from the Green Tabasco Sauce (affiliate link) that’s stirred in at the end.

This soup would make a lovely Meatless Monday dinner, and if you’re cooking for a family I might sprinkle some crushed tortilla chips into the soup for the kids. I ate my soup with a generous dollop of sour cream, but if you skip the sour cream this meatless soup is vegan.

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.)
- butternut squash
- salt and fresh ground black pepper
- Olive Oil (affiliate link)
- onion
- celery
- Minced Garlic (affiliate link)
- vegetable stock or canned vegetable broth
- ground cumin (affiliate link)
- can of black beans
- red bell pepper
- cilantro
- Green Tabasco Sauce (affiliate link) or other jalapeno hot sauce of your choice
Don’t want cilantro in the Butternut Squash and Black Bean Soup?

If you have those anti-cilantro tastebuds, I’d use thinly sliced green onion instead of cilantro in the Butternut Squash and Black Bean Soup.

Want more ideas for butternut squash?

Use My Favorite Winter Squash Recipes to see more of my butternut squash faves or check out Winter Squash Recipes to see all my recipes using all types of winter squash!

Steps for making Butternut Squash Black Bean Soup:

(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. Butternut squash can be a challenge to peel and cut up, but for this soup you just cut the squash in half, scrape out seeds, and roast the squash until it’s tender enough to scrape away from the skin. Let squash cool until you can scoop it out of the skin.
2. Heat the olive oil and saute the onion and celery until soft; then add the minced garlic and cook 2-3 minutes more.
3. Add two cups of the vegetable stock to the onion-celery mixture and simmer for 10 minutes.
4. When the squash is cool, scrape the flesh away from the skin and mix it with the other 4 cups of broth and the ground cumin. (This is a giant 8-cup measuring cup.)
5. Add that mixture to the soup pot and simmer about 20 minutes more, then use an Immersion blender (affiliate link) or food processor to puree the soup. (Blogger error; I forgot to take a photo of the soup being pureed, but I used my immersion blender.)
6. While the mixture simmers, rinse the black beans with cold water and let them drain.
7. Also chop the cilantro and red bell pepper.
8. Add the beans, red bell pepper, and cilantro to the pureed soup mixture and simmer about 15-20 minutes more.
9. Stir in desired amount of Green Tabasco Sauce (affiliate link) and serve hot, with a dollop of low-fat sour cream or plain yogurt if desired.
More Meatless Soups with Butternut Squash:

Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

1 large butternut squash (about 1.5 lbs.)

salt and fresh ground black pepper, for seasoning squash

2 tsp. olive oil

2 cups finely chopped onion

2 cups finely chopped celery

1 T minced garlic

6 cups vegetable stock or canned vegetable broth (or slightly more, if you’d like a thinner soup)

2 tsp. ground cumin (or more)

one 15 oz. can black beans

1 medium red bell pepper, chopped small

1/2 cup chopped cilantro, optional (plus more to garnish soup if desired)

1 T Green Tabasco Sauce (or other jalapeno hot sauce of your choice)

Instructions

Preheat oven or toasted oven to 400F/200C.

Using a large chef’s knife, cut butternut squash in half and use a sharp spoon to scoop out seeds.

Place squash on a baking sheet and season with salt and fresh ground black pepper.

Roast squash until it is soft enough to pierce easily with a fork, and starting to slightly brown, about 50-60 minutes.

Let squash cool enough to handle.

While squash is roasting, chop onion and celery and mince the garlic. (I used fresh garlic chopped with my favorite garlic chopper and then minced with a knife.)

Heat olive oil in large non-stick soup pot and saute onions and celery until they’re soft, about 7 minutes.

Add minced garlic and cook 2-3 minutes more.

Add 2 cups of vegetable broth and simmer the mixture about 10 minutes.

As soon as the squash has cooled enough to handle, scrape the flesh away with the skin and mix it with the other 4 cups of broth and the ground cumin.

Add this mixture to the soup pot and simmer about 20 minutes; then use an Immersion blender (affiliate link), blender, or food processor to puree the soup. (I used an immersion blender, which is by far the easiest way to do it; if you only have a blender or food processor, be very careful with the hot soup.)

While the soup simmers, rinse the black beans well with cold water and let them drain in a colander.

Chop the cilantro and red bell pepper.

After you’re pureed the soup add the beans, red bell pepper, and cilantro and simmer about 15-20 minutes more, adding a little more vegetable stock if you’d like a thinner soup.

Stir in the Green Tabasco Sauce (affiliate link) to taste and serve hot, garnished with sour cream or plain Greek yogurt if desired and tortilla chips if desired.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 172Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 1330mgCarbohydrates 32gFiber 9gSugar 9gProtein 7g

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:
Butternut Squash Black Beans Soup is a healthy soup for the original South Beach Diet, but the use of butternut squash makes it limited to phase 2 or 3, and of course do not serve with tortilla chips for South Beach. This soup is too high in carbs for most low-carb eating plans.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find 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 soup recipe with butternut squash and black beans was first posted in 2012. It was last updated with more information and better photos in 2023.
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.

Source link
March 28, 2026
The Best Pizza Sauce Recipe
This easy homemade pizza sauce recipe is made completely from scratch with fresh ingredients! Try this delicious sauce on your next pizza, and you’ll never look back.

I make a new batch of this pizza sauce every few weeks. I love it that much. I use it to make homemade pizza and have even started tossing it with pasta and gnocchi (so good!).

If you can put a few ingredients into a pot, you can make this delicious sauce. It is a must-try!

Key Ingredients
- Fresh tomatoes: The star of this sauce! Using fresh tomatoes keeps this pizza sauce light on its feet. I find sauces made with tomato paste heavy and rich. I have successfully used cherry, vine-ripened, heirloom, and Roma tomatoes in this recipe. Canned tomatoes should also work, if that is all that you have. We recommend using canned whole peeled tomatoes.
- Garlic and onion: Add so much flavor. We cook them with fresh tomatoes so they become soft and sweet.
- Oregano and red pepper flakes: These work so well with pizza! Use crushed red pepper or more flavorful gochugaru (Korean pepper flakes).
- Olive oil: Makes our pizza sauce velvety and rich (similar to how we use olive oil to make marinara sauce).
Find the full recipe with measurements below.

How to Make Our Favorite Pizza Sauce

Tip 1: Start by simmering the sauce covered. To make pizza sauce, you’ll combine fresh tomatoes with olive oil, garlic, onion, pepper, oregano, and salt in a covered saucepan and simmer for 30 minutes. This helps break the tomatoes down into a flavorful sauce.

Tip 2: Finish simmering uncovered to thicken. Uncover the pot and continue to simmer for another 30 minutes. During this time, the sauce will concentrate its flavor and become incredibly flavorful. When the sauce is done cooking, blend until your desired consistency.

Ways to Use Homemade Pizza Sauce

Make pizza! Stretch your pizza dough and spoon on your sauce. I keep the sauce application pretty light. You should be able to see through the sauce. Here’s our easy pizza dough recipe! I love using this sauce to make our family’s favorite cheese pizza. For an easier option, make flatbread pizza!

Beyond pizza, this amazing sauce is also great for pasta, lasagna, and gnocchi. Whenever a recipe calls for pasta sauce, use this pizza sauce instead. The garlicky tomato sauce works well in almost any recipe that uses red sauce.
The Best Pizza Sauce

PREP
10 mins

COOK
1 hr

TOTAL
1 hr 10 mins

This flavorful pizza sauce recipe is made with fresh tomatoes, onion, garlic, and oregano, and it’s completely free of any added sugar. You can use this light and garlicky sauce to make your own homemade pizza or try it with pasta (it’s delicious).

Makes 2 cups

You Will Need

4 cups (760g) chopped fresh tomatoes, 5 to 6 medium

4 tablespoons olive oil

3 cloves garlic, minced or finely grated

3/4 cup (100g) chopped onion

Pinch red pepper flakes or gochugaru (Korean pepper flakes)

1 teaspoon dried oregano

4 twists black pepper

1/4 teaspoon fine sea salt, plus more to taste

Directions

1Over low heat, combine olive oil, garlic, onion, and pepper flakes in a medium saucepan. Cover the pot and cook for 5 minutes.

2Add the tomatoes, oregano, and black pepper. Simmer, covered, for 30 minutes.

3Uncover, and continue to simmer for another 30 minutes, stirring every once and a while.

4Season with salt — start with 1/4 teaspoon and add from there. Use an immersion blender or stand blender to puree the sauce.

Adam and Joanne’s Tips

Canned tomatoes: We love fresh tomatoes for this sauce and have even found that the more lackluster winter tomatoes in stores work perfectly well for this pizza sauce. That said, you can use canned tomatoes. We recommend using drained whole peeled tomatoes.

The nutrition facts provided below are estimates.

Nutrition Per Serving
Serving Size
1/4 cup
/
Calories
43
/
Total Fat
3.6g
/
Saturated Fat
0.5g
/
Cholesterol
0mg
/
Sodium
38.8mg
/
Carbohydrate
2.8g
/
Dietary Fiber
0.8g
/
Total Sugars
1.3g
/
Protein
0.5g

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
March 28, 2026
Lemon Turmeric Lentil Soup Recipe
This is the best lentil soup recipe I’ve ever made. This is my go-to soup whenever I need delicious healthy comfort food.

I make this lentil soup recipe all year round. It’s so good! I love the combination of spices and lemon in this simple soup. It’s so comforting and honestly makes me feel so good!

I don’t blend my soup like other lentil soup recipes, and I love the brothy texture of whole lentils and veggies. If you prefer blended soups, feel free to blend this one. It will be super creamy. For more about lentils, see my guide to cooking lentils. Or, for another hearty soup, try our easy split pea soup!

Key Ingredients
- Lentils: I use brown or French lentils (a type of green lentil) for this soup. They cook up soft and tender, and they’re packed with fiber, B vitamins, iron, and protein, while being low in fat. We love lentils so much, we wrote an entire article about how to cook lentils.
- Garlic, onion, and carrots: These aromatics add delicious flavor, texture, and color to our soup.
- Ground cumin, coriander, and turmeric: These spices bring warmth, earthiness, and a vibrant golden hue. If you don’t have them on hand, some readers have substituted curry powder, which creates a different but delicious flavor profile.
- Broth: For a vegetarian/vegan soup, use vegetable broth. Otherwise, chicken broth works beautifully.
- Greens: A handful of kale or spinach adds more nutrients, flavor, and color to the soup.
- Lemon: Fresh lemon juice lifts all the flavors in the soup. I also like adding a few lemon slices to each bowl when serving.
- Fresh herbs: While optional, fresh dill or parsley adds flavor to the soup.
Find the full recipe with measurements below.

How to Make the Best Lentil Soup

Tip 1: Toast your spices. Like many of the soup recipes on Inspired Taste, this lentil soup recipe is incredibly simple. In a large pot or Dutch oven, cook onions and carrots until they soften and smell sweet. Next, toss in garlic, cumin, coriander, and turmeric and cook them briefly for about 30 seconds. This short cooking time allows the flavors to bloom and intensify.

Tip 2: Rinse your lentils. Before adding them to the pot, always rinse the lentils under running water. Then, give them a quick check to remove any stray beans, rocks, or grains that may have snuck in during packaging.

Tip 3: Simmer partially covered. Once the lentils are rinsed, add them to the pot along with the broth. Then, bring everything to a simmer and cook, partially covered, until the lentils are soft. This usually takes about 30 to 40 minutes.

Tip 4: Finish with greens. Taste the soup a few minutes before serving and adjust the seasoning as needed. Then, stir in some greens and let them wilt slightly.

Tip 5: Serve with lemon slices and herbs. We love to serve the soup with a generous squeeze of fresh lemon juice and a handful of herbs. Add a few lemon slices to each bowl for a little lemony flavor. This is totally optional, but it’s pretty and adds even more lemony flavor.

What to Serve with Lentil Soup

Lentil soup is already a hearty and flavorful meal, but you can add a side to round out the meal. I love serving this soup next to a slice of crusty bread, flatbread, or homemade focaccia. Garlic bread would be delicious, too.

Serve this soup next to a light salad with your favorite dressing. I love this carrot ginger dressing or this green goddess dressing. This lemony arugula salad would be really good, too.

More Soup Recipes
Lemon Turmeric Lentil Soup

PREP
10 mins

COOK
50 mins

TOTAL
1 hr

This is our favorite lentil soup recipe. I make it whenever we need some healthy comfort food. It’s savory, satisfying, and utterly delicious. I like fresh lemon in this soup and serve it with slices of lemon. You don’t eat the lemon slices. They are there for more flavor and show lemon has been added to the soup.

6 to 8 servings

Watch Us Make the Recipe

You Will Need

2 cups (340g) brown or green lentils, picked and rinsed

2 tablespoons olive oil

2 cups finely chopped onion (1 medium onion)

1 ½ cups chopped carrot (2 large carrots)

2 teaspoons minced garlic (3 cloves)

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/2 teaspoon ground turmeric

1/2 teaspoon fresh ground black pepper

8 cups chicken broth or vegetable broth

2 heaping cups shredded kale or spinach

1 to 2 lemons

1/4 cup chopped fresh herbs like parsley or dill, optional

Fine sea salt, to taste

Directions

1Heat the oil in a large pot (like a Dutch oven) over medium heat. Add the onions, carrot, and 1/4 teaspoon of salt and cook, stirring occasionally, until they are soft and starting to smell sweet, about 5 to 7 minutes.

2Stir in the garlic, cumin, coriander, black pepper, and turmeric, and cook for 30 seconds.

3Stir in the lentils and broth. Increase the heat to high and bring just to a boil. Taste, then adjust with salt (we add between 1/2 and 1 teaspoon depending on how well-seasoned the broth is).

4Reduce the heat to a simmer and cook, partially covered, until the lentils are tender, 35 to 40 minutes.

5Uncover the pot, stir in the kale or spinach, and cook, uncovered, another 5 minutes.

6Take the soup off the heat and stir in the juice of half a lemon and the fresh herbs. Taste the soup and season with additional salt and/or lemon juice. (I like quite a bit of lemon.)

7Serve, or if you prefer the soup blended, use an immersion blender to blend until you achieve your desired consistency. For even more lemon flavor, serve with a few lemon slices.

Adam and Joanne’s Tips

Storing: Lentil soup can be stored in an airtight container in the fridge for up to four days. (I actually think it gets better over time.) You might find that the lentils absorb some of the extra liquid as it sits in the fridge. To bring it back to a soup-like consistency, simply add a splash of water or broth before reheating.

Freezing tips: You can also freeze the soup. It should keep for several months. Defrost in the fridge overnight and reheat before serving.

For some extra flavor, cook bulk sausage or ham with the onions and carrots.

The nutrition facts provided below are estimates. Sodium will vary depending on the broth used.

Nutrition Per Serving
Serving Size
1/6 of the recipe
/
Calories
298
/
Total Fat
5.5g
/
Saturated Fat
0.8g
/
Cholesterol
0mg
/
Sodium
1155.9mg
/
Total Carbohydrate
45.3g
/
Dietary Fiber
8g
/
Total Sugars
5.2g
/
Protein
19.5g

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
March 27, 2026
Easy Baked Wonton Cups Recipe
Our easy baked wonton cups are the perfect blank canvas for your favorite fillings! We show you how to transform wonton wrappers into crispy cups, plus delicious filling ideas for them.

Wonton wrappers are not just for dumplings! We love creating these fun and easy party appetizers using baked wonton cups as the shell. They’re perfect for a swanky cocktail party but easy enough for a casual get-together.

We’ve been making baked wonton cups for years and have found many ways to fill them. I’ve listed our favorites below. You might also enjoy these chili lime shrimp wonton cups and our mini fish tacos which swap tortillas for baked wonton cups. I also use similar wrappers (just a bit larger) to make our crispy chicken spring rolls!

Key Ingredients

Wonton Wrappers: I use square wonton wrappers to make little cups. Wonton wrappers generally come in a few different thicknesses. If you have the choice, go with thin or medium.

Oil: I brush my wonton wrappers with a little oil so they crisp and brown nicely in the oven. Avocado oil or olive oil is great.

Salt: This is optional, but I like lightly seasoning one side of the wrappers with a bit of salt.

Fillings: There are many options for what to serve inside wonton cups. I have shared a handful of fun and delicious ideas below.

How to Make Wonton Cups

It’s really easy to transform store-bought wonton wrappers into mini cups. To make the cups, brush wonton wrappers with oil, lightly season with salt, and then press into mini muffin cups. Bake them until golden brown and crisp. They take 8 to 10 minutes in a 350°F oven, but watch them closely as they will burn quickly.

While the wontons bake, you can get the fillings ready. In addition to our mini fish tacos and these easy shrimp wonton cups, I have a few more suggestions for what to add to wonton cups:

Smoked Salmon Wonton Cups: Fill your baked wonton cups with diced cucumber, a little fresh dill, a small spoonful of crème fraîche or sour cream, and smoked salmon.

Goat Cheese Wonton Cups: Fill your baked wonton cups with whipped goat cheese, a little fig jam, toasted walnuts, and a leaf or two of fresh thyme.

Crab Rangoon Cups: Add a spoonful of the creamy filling from our crab Rangoon recipe made with cream cheese and crab meat.

Pulled Pork: Add some of our slow cooker pulled pork and then top it with my favorite coleslaw. Add one spinach leaf to the bottom of each cup to prevent the bottom from becoming soggy.

Carnitas: Fill them with these crispy carnitas and garnish with diced white onion and lime juice.

Spinach and Artichoke Dip: Add a spoonful of our easy spinach and artichoke dip. Since this has a lot of moisture, add one leaf of baby spinach to the bottom of the cup to prevent the bottom from becoming soggy.

Buffalo Chicken Dip: Add a spoonful of our hot buffalo chicken dip. Since this has a lot of moisture, add one leaf of baby spinach to the bottom of the cup to prevent the bottom from becoming soggy. You can do the same with our smoked salmon dip or this hot crab dip!

Guacamole and Shrimp: Add a spoonful of homemade guacamole to each cup, then top with a roasted shrimp.

Easy Baked Wonton Cups

PREP
5 mins

COOK
10 mins

TOTAL
15 mins

These baked wonton cups are the perfect blank canvas for your favorite flavors! To ensure you have enough cups for all your delicious fillings, bake a few extra wonton wrappers. Some may close up during baking, so it’s always good to have a few spares.

Makes 20 wonton cups

You Will Need

24 wonton wrappers

1 ½ tablespoons avocado oil or olive oil

Salt

Directions

1Preheat oven to 350°F (177°C). Set aside a mini muffin pan.

2Lightly brush wonton wrappers on both sides with oil. Lightly season one side with salt.

3Press the wonton wrappers into the cups, spreading back the corners and pressing the bottoms to make a defined cup.

4Bake until lightly browned, 8 to 10 minutes. Keep a close eye on them as they bake to make sure they are not over-browning.

5Transfer to a rack and let cool.

Adam and Joanne’s Tips

Storing: Baked wonton cups will keep, unfilled, in an airtight container for up to a week. For the best results, fill them right before serving.

Filling tips: If you have a wet filling, consider placing one baby spinach leaf on the bottom to act as a layer between the filling and the wonton cup. This prevents the moisture from making the bottom of the wonton cup soggy.

Nutrition facts are estimates.

Nutrition Per Serving
Serving Size
1 wonton cup
/
Calories
31
/
Total Fat
1g
/
Saturated Fat
0.1g
/
Cholesterol
0.7mg
/
Sodium
70mg
/
Carbohydrate
4.6g
/
Dietary Fiber
0.1g
/
Total Sugars
0g
/
Protein
0.8g

AUTHOR:

Joanne Gallagher
Previous Post: Curried Chickpea Bowls
Next Post: Chili Lime Cauliflower Tacos
Source link
March 27, 2026
Black Bean Sweet Potato Soup
Black Bean Sweet Potato Soup is a vegetarian soup that’s loaded with flavor, and please don’t skip the lime juice! This meatless soup isn’t low in carbs, but see tips below for making a lower-carb version of this tasty soup.

PIN Black Bean Sweet Potato Soup!

This Black Bean Sweet Potato Soup seems perfect after a few days of indulgent holiday eating. This is a soup for people who are avoiding meat and don’t mind a few carbs, but see tips below for an easy option if you like to make a version that will be lower in carbs!

This easy stovetop soup will light enough to help you recover from holiday food overload, easy enough that you don’t need much time in the kitchen. And it’s still going to be warm and comforting if you’re in a part of the world where the weather is cold. I hope you like the recipe if you like the sound of a soup with black beans and sweet potatoes!

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 with ingredient amounts.)

Are they yams or sweet potatoes?

Even though they are often mistakenly called yams in U.S. grocery stores, the vegetables used to make this soup are orange-fleshed sweet potatoes! But your store may call them yams or sweet yams.

Want a version of this soup that’s still vegetarian but lower in carbs?

Soup with black beans and sweet potatoes is never going to be super low in carbs. But if you want a lower-carb version for this tasty soup, switch out one can of black beans for a low-carb vegetable like frozen cauliflower rice or chopped red bell pepper. That will definitely make it lower in carbs.

How to Make Black Bean Sweet Potato Soup:

(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. Heat olive oil in a heavy soup pot, then cook onions for 6 minutes, or until they’re just starting to brown. Then add minced garlic, ground coriander, ground cumin, ground fennel, and black pepper and saute about 1-2 minutes more.
2. Rinse 2 cans black beans until no more foam appears, then let the beans drain.
3. While onions are cooking, chop up two medium sweet potato into pieces.
4. When onions and spices have been cooked long enough, add vegetable stock, black beans, and sweet potatoes to the soup pot, along with salt to taste.
5. Let cook about 30 minutes, or until sweet potatoes are falling-apart tender. Use a slotted spoon to remove 3 cups of sweet potatoes and beans.
6. Then use an Immersion Blender (affiliate link) or regular blender to puree the remaining soup. (Be very careful if you do this in a regular blender!)
7. Add the reserved beans and sweet potatoes back into the soup and simmer about 15 minutes more.
8. Taste to see if you want more salt, then add the lime juice and simmer for 5 more minutes.
9. Serve Black Bean Sweet Potato Soup hot, with a dollop of Greek yogurt or sour cream if desired.
Want More Vegetarian Recipes?

If you’re interested in more recipes without meat, check out the archives for Vegetarian Recipes.
Ingredients

1 T olive oil

1 large onion, diced small

1 tsp. minced garlic

3/4 tsp. ground coriander

1 tsp. ground cumin

1/4 tsp. ground fennel

fresh ground black pepper to taste

2 medium sweet potatoes, cut into 1/2 inch pieces

2 15 oz. cans black beans, rinsed and drained

4 cups vegetable stock (see notes)

salt to taste

2 T fresh-squeezed lime juice

Instructions

Heat olive oil in heavy soup pot, add diced onion and cook over medium heat for 6-8 minutes, or until onions are just starting to brown.

Add minced garlic, ground coriander, ground cumin, ground fennel and fresh-ground black pepper and saute 1-2 minutes more, or until spices are becoming fragrant.

While onions are cooking, peel and dice sweet potato and rinse beans until no more foam appears, then drain.

After onions and spice mixture have been sauteed, add the diced sweet potatoes, black beans, and vegetable or chicken stock to the soup pot, along with salt to taste.

Let soup simmer on medium-low heat for about 30 minutes, or until the sweet potatoes are falling-apart tender. (There will be some foam from the beans that rises to the top during cooking; just skim off with a large spoon or stock skimmer.)

When sweet potatoes are tender, use a slotted spoon to remove 3 cups of beans and sweet potatoes; then use an immersion blender or regular blender to puree the remaining soup. (Be very careful with the hot soup if using a regular blender; fill the blender container only about 3/4 full and hold the lid on the blender with a towel or hot pad draped over the lid.)

Add the reserved sweet potatoes and beans back into the soup and simmer about 15 minutes more.

Taste to see if you want to add more salt; then add the lime juice and simmer about 5 minutes more.

Serve Black Bean Sweet Potato Soup hot, with a dollop of fat free Greek yogurt or light sour cream if desired.

If desired you can serve with lime wedges so people who want to can squeeze more lime juice into their soup.

Notes

If you’re using vegetable broth in a can, use 3 cans broth and just freeze the extra.

This recipe adapted from Black Bean Soup with Sweet Potatoes found in Fine Cooking Soups and Stews.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 264Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 558mgCarbohydrates 46gFiber 14gSugar 5gProtein 14g

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:
This Black Bean Sweet Potato Soup would be approved for only phase 2 or 3 of the original South Beach Diet, due to the sweet potatoes. This soup is too high in carbs for a low-carb diet plan but see tips in the post for making a more carb-conscious version.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find 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 soup recipe with sweet potatoes and black beans was first posted in 2010. It was last updated with more information and a lower-carb option in 2025.
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.

Source link
March 27, 2026
Amy’s Amazing White Chicken Chili
Amy’s Amazing White Chicken Chili can be made on the stove or in the Instant Pot, and it’s a perfect bowl of cheesy comforting chili! And this tasty white chili has a lot of chicken and not too many beans, so it’s not a huge splurge on carbs.

PIN the White Chicken Chili to make it later!

Amy’s Amazing White Chicken Chili is a recipe I got from my sister-in-law Amy quite a few years ago. And it’s been a huge hit on the blog almost from the day I first posted it! A few years ago I decided to update Amy’s White Chicken Chili recipe with Instant Pot instructions and better photos, and it was just as delicious when we used the Instant Pot to infuse flavor into the beans and the broth.

So now there are two ways to make this delicious White Chicken Chili; take your pick and make it on the stovetop or in the Instant Pot! And Amy’s White Chicken Chili is such a favorite among my family and friends that I’m featuring it as my Friday Favorites pick for this week.

And it’s definitely starting to feel like chili weather in Utah! I’m encouraging you to try this delicious white chicken chili recipe, no matter which cooking method you prefer. And if you try the recipe I bet your family will love it too!

What ingredients do you need?

(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 with ingredient amounts.)

Will you use the Instant Pot or stovetop for this White Chicken Chili?

It’s really not much quicker to make white chicken chili in the Instant Pot, but we did love the way pressure cooking the beans, spices, broth, and chiles on low pressure infused the broth and beans with flavor. Take your choice; it will be delicious either way you make it!

Love Your Instant Pot?

I use a 6 Quart Instant Pot for all my Instant Pot Recipes. You can use Instant Pot Recipes to see all the Instant Pot recipes on my blog.

Can you make white chicken chili with leftover chicken or turkey?

You can definitely make Amy’s amazing chili with leftover cooked chicken or turkey. Be sure to not cook the chili too long after you add the cooked chicken or turkey so it doesn’t completely shred apart into strings!

What kinds of beans can you use for White Chicken Chili?

I’d love this chicken chili made with canned pinto beans. But any kind of white bean such as navy beans will be fine, and you could even use Cannellini beans if you’re a fan of those larger beans.

How many carbs are in this white chicken chili?

This chili recipe has a lot of chicken and not so many beans, so there are about 15 net carbs per serving with 26 grams of protein.

How to make a version of White Chicken Chili that’s lower in carbs:

This recipe is relatively low in net carbs for a chili with beans, but use even fewer beans and more chicken or turkey if you want a version with lower carbs.

How to make Amy’s Amazing White Chicken Chili:

(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. Heat oil in in the Instant Pot on SAUTE, MEDIUM, then cook onions about 3-4 minutes.
2. Add garlic and cook about 1 minute more, then add ground cumin, oregano, ground cayenne pepper, and diced green chiles and cook a couple minutes more.
3. Add chicken stock, 2 cans white beans, and chicken flavor base (if using).
4. Lock lid on Instant Pot and set to MANUAL, LOW PRESSURE for 20 minutes.
5. Then NATURAL RELEASE for 5 minutes and release the rest of the pressure with quick release.
6. While bean/broth mixture cooks, trim fat and undesirable parts from chicken breasts and cut into 2 or 3 lengthwise strips.
7. Heat oil in a heavy non-stick pan, add chicken and cook until the chicken is cooked through and starting to brown.
8. Remove from pan and let cool, then shred chicken apart into chunks.
9. After pressure has released, add shredded chicken and cook using SAUTE, LOW for 10-15 minutes more.
10. Chop cilantro (if using) while the chili simmers.
11. After 10-15 minutes, taste chili to see if you want to add salt or pepper or Green Tabasco Sauce.
12. Stir in chopped cilantro and serve hot, with grated cheese to add at the table if desired.
13. And as you can tell, I love the White Chicken Chili with a generous amount of melted cheese on top.
Want Chili Recipes without Beans?

If you’d prefer chili made without beans, check out my collection of Amazing Low-Carb and Keto Chili Recipes.

Weekend Food Prep:

This White Chicken Chili recipe 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!
Ingredients

4 tsp. vegetable or olive oil

1 small onion, chopped

1 tsp. minced garlic (or more)

2 tsp. ground cumin

2 tsp. dried oregano (Use Mexican oregano if you have it!)

1/2 tsp. ground cayenne pepper (or more if you want it spicey)

2 4 oz. cans diced green chiles with juice

2 14 oz. cans chicken stock (see notes)

2 14.5 oz cans white beans (not drained)

1 tsp. chicken soup base (optional, but good)

4 boneless, skinless chicken breasts (Or use about 4 cups diced leftover chicken or turkey if you prefer.)

Optional: 1 small bunch cilantro, chopped (about 1/2 – 3/4 cup chopped cilantro)

salt and fresh-ground black pepper to taste

grated cheese for serving (optional, not included in nutritional info)

Green Tabasco Sauce for serving (see notes)

Instructions

Heat 2 teaspoons of oil in in the Instant Pot on SAUTE, MEDIUM, then cook onions until they’re softened and just starting to brown, about 3-4 minutes.

Add minced garlic and cook about 1 minute more, then add the ground cumin, oregano, ground cayenne pepper, and diced green chiles and cook a couple minutes more.

Add chicken stock, 2 cans white beans, and chicken flavor base (if using).

Lock lid on Instant Pot and set to MANUAL, LOW PRESSURE for 20 minutes.

Then let it NATURAL RELEASE for 5 minutes and release the rest of the pressure with quick release.

While the bean/broth mixture cooks, trim all visible fat and tendons from the chicken breasts and cut each one into 2 or 3 lengthwise strips.

Heat 2 tsp. oil in a heavy non-stick pan, add chicken and cook until the chicken is cooked through and starting to brown.

Remove from pan and let cool, then shred chicken apart into chunks.

After the Instant Pot has released all pressure, add the shredded chicken and cook using SAUTE, LOW temperature for 10-15 minutes more.

Chop cilantro (if using) while the chili simmers.

After 10-15 minutes, taste chili to see if you want to add salt or pepper or Green Tabasco Sauce.

Stir in chopped cilantro and serve hot, with grated cheese to add at the table if desired.

The Cilantro, Lime, and Avocado Salsa that is part of my recipe for Black Bean and Beef Chili would also taste great on this.

Stovetop Instructions:

Trim all visible fat and tendons from the chicken breasts, then heat 2 tsp. oil in a heavy non-stick pan, add chicken and cook until the chicken is cooked through and barely starting to brown. Remove from pan and let cool.

While chicken is cooking, heat the other 2 teaspoons of oil in a heavy soup pot, then cook onions until they’re softened and just starting to brown, about 5 minutes.

Add minced garlic and cook about 1 minute more, then add the ground cumin, oregano, and ground cayenne pepper and cook a couple minutes more.

Add canned diced green Anaheim chilis, 2 cans white beans, 4 cups chicken stock or canned chicken broth, and chicken flavor base (if using).

Turn to low simmer and let cook for 30 minutes.

While the chili simmers, use your fingers or a fork to shred the chicken into bite-sized pieces. (Don’t cut, because cut chicken pieces will shred apart into strings in the chili when they cook.)

After the chili has simmered for 30 minutes, add the chicken and simmer 10-15 minutes more.

If using cilantro, chop it while the chili simmers the last 10-15 minutes with the chicken added.

Then add the chopped cilantro and simmer about 5 minutes more.

Serve the White Chicken Chili hot, and enjoy!

Notes

Two cans of broth is 3 1/2 cups, add another 1/2 cup for stovetop cooking. I’d definitely serve this with Green Tabasco Sauce (affiliate link) for people who want a bit more heat!

I got this recipe from my sister-in-law Amy Denny in 2010 and it’s been a hit on my blog ever since that time; thanks Amy!

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 262Total Fat 7gSaturated Fat 2gUnsaturated Fat 4gCholesterol 58mgSodium 547mgCarbohydrates 19.5gFiber 4gSugar 12gProtein 26g

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:
Amy’s White Chicken Chili is a great main dish for any low-glycemic eating plan, including any phase of the original South Beach Diet. I’m not tagging the recipe low-carb, but this chili is relatively low in net carbs for a chili recipe with beans. For for stricter low-carb diets you can use even fewer beans and more chicken or turkey for a version that’s even lower in carbs.

Find More Recipes Like This One:
Use Chili Recipes to find more recipes like this one. Use the Diet Type Index to find 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:
My sister-in-law Amy Denny first gave me this recipe in 2010! The white chicken chili recipe was updated with better photos and an option to make it in the Instant Pot in 2017 and it was last updated with more information in 2025.
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.

Source link
March 27, 2026
25 Best Chicken Casseroles

If you’re looking for easy chicken casserole recipes for dinner, you’re in the right place. These cozy baked casseroles and hearty chicken dishes are perfect for simple, comforting meals.

Jump to:

There’s something about a good chicken casserole that just feels like home. It’s the kind of meal you make when you want something comforting, practical, and guaranteed to feed everyone at the table without too much fuss.

Chicken casseroles are also incredibly versatile. In the US, casseroles are creamy baked dishes with pasta or rice and lots of cheese, while in the UK and Europe they are more like slow-simmered stews packed with vegetables and herbs. Both styles are delicious in their own way—and both definitely qualify as comfort food. And if you’re trying to keep things a little lighter, there are plenty of healthier chicken casserole recipes that still deliver big flavor.

After years of cooking and testing recipes, I’ve learned that casseroles are also one of the easiest ways to build deep flavor in a dish. Ingredients like garlic, onions, herbs, spices, and a good stock create that comforting, layered taste that makes casseroles so satisfying. Little additions like tomato paste, Parmesan, or mushrooms can really boost richness and depth too.

Below you’ll find some of the best chicken casserole recipes around, grouped into three categories depending on the style of dish.

Cozy Baked Chicken Casseroles

These are the classic, creamy, bubbly casseroles many of us think of first. They’re perfect for busy weeknights, meal prep, or feeding a hungry family.

Pepper Chicken Casserole

A flavorful baked casserole with juicy chicken, bell peppers, and a savory seasoning blend that roasts beautifully in the oven. Recipe from Eatwell101.

Stew-Style Chicken Casseroles

These casseroles lean more toward the European/UK/Australian definition—slow-cooked chicken dishes with rich broth or sauce.

Healthy Chicken Casserole Recipes

If you’re looking for lighter options, these chicken casseroles are packed with vegetables, lean protein, and wholesome ingredients.

Chicken casseroles are one of those meals that never really go out of style. They’re comforting, practical, and incredibly flexible—you can make them creamy, spicy, veggie-packed, or light depending on what you’re in the mood for.

They’re also perfect for meal prep and leftovers, which makes them a lifesaver during busy weeks.

If you’re looking to expand your dinner rotation, these chicken casserole recipes are a great place to start.

Save These Best Chicken Casseroles To Pinterest

Source link

March 27, 2026
Crispy Parmesan Smashed Potatoes (Oven Roasted Recipe)
If you love crispy oven-roasted potatoes, these parmesan smashed potatoes are next level: crunchy, cheesy, and ridiculously satisfying. A perfect side dish for a weeknight dinner or the holidays!

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Recipes With Potatoes

At A Glance
- ⏱ Ready In: 1 hour
- 🍽 Serves: 6
- 🌱 Diet: Vegetarian, gluten-free
- 💪 Nutrition Highlights: Good source of fiber, satisfying, and energy-rich
- 🥔 Main Ingredients: Baby potatoes, Parmesan cheese, olive oil, spices
- 🌿 Flavor Profile: Crispy, cheesy, savory, garlicky, lightly smoky
- 🧊 Meal-Prep Friendly: Best fresh, but reheats well in oven or air fryer
- 🍽 Best Served With: Roast chicken, steak, grilled veggies, or as a snack with dips
These crispy Parmesan smashed potatoes are one of those sides that quietly steal the spotlight. You get that perfect contrast of crispy edges with a golden Parmesan crust, and soft, fluffy centers that soak up all the seasoning. The trick is smashing them just enough so the edges get craggy (that’s where the magic happens).

The Parmesan adds a salty, nutty layer that melts and crisps in the oven, almost like a built-in cheese chip. It’s inspired by classic crispy oven-roasted potatoes, but with a little extra personality thanks to the cheese and spices.

I like that it feels a bit fancy without actually being complicated. It’s also a very forgiving recipe, great for weeknights or when you’ve got people coming over. And honestly, anything involving potatoes + Parmesan cheese is already halfway to success (no convincing needed).

👩‍🍳 You might also like my crispy smashed potatoes with minty peas, these Greek roasted potatoes, my sliced potato bake, or these cheesy baked potatoes. Or, try this crispy smashed potato salad.

What You’ll Need

Here is what you’ll need for these Parmesan smashed potatoes. Find the full measurements in the recipe card below.
- White potatoes – I think baby or small potatoes are the best, the perfect size for smashing; creamy inside. No baby potatoes? Use small Yukon Golds or cut larger potatoes.
- Salt (for boiling) – seasons from the inside out (a small but important step).
- Olive oil (or oil + butter) – helps everything crisp and adds richness; add a little garlic oil for extra flavor.
- Garlic powder – easy flavor boost without burning.
- Smoked paprika – adds subtle smokiness and color; swap smoked paprika for regular paprika or chili powder.
- Salt and black pepper – balance and seasoning.
- Parmesan cheese – brings salty, nutty, umami flavor and creates that crispy crust (a classic flavor booster). Use freshly grated Parmesan here.
- Parsley – at the end, for freshness.
- Lemon zest – at the end, for brightness (great contrast to the richness).
- Chili flakes – at the end, for a little heat if you like.
How To Make Parmesan Smashed Potatoes

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make crispy roasted Parmesan potatoes.
- Boil potatoes in well-salted water until fork-tender (15–20 minutes), then drain
- Preheat oven to 425°F / 220°C and prepare a lined tray with a little oil
- Place potatoes on tray and gently smash to about ½ inch thick
- Drizzle with oil and season with garlic powder, paprika, salt, and pepper
- Roast for 20 minutes until crispy and golden underneath
- Sprinkle over most of the Parmesan and return to oven for 10 minutes
- Finish with remaining Parmesan and any optional toppings
Watch The Video

Recipe Tips
- Dry potatoes slightly after boiling – this helps them crisp better
- Don’t over-smash – you want cracks and edges, not mashed potatoes
- Use finely grated parmesan – it melts evenly and creates a better crust
- Extra crispy hack: sprinkle a little Parmesan directly on the tray before adding potatoes
- Storage & Reheating: Store in fridge up to 3–4 days; Reheat in oven or air fryer for best crispiness; Avoid microwaving (they’ll go soft… still tasty, but not the same)
- Variations: Add garlic butter instead of plain oil; try rosemary or thyme for a herby version; sprinkle with mozzarella at the end for extra cheesiness
Serving Suggestions

These are the kind of potatoes that go with just about anything. I love them alongside roast chicken or a simple steak, but they’re just as good with grilled veggies or even a fried egg on top for a lazy dinner.

They also make a great party side or appetizer —serve them with a garlicky yogurt dip, bang bang sauce, or a rosemary aioli and watch them disappear fast.

These are great for Thanksgiving sides, or for your Christmas or Easter table.

💬 If you’ve tried this crispy Parmesan smashed potatoes 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.
Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from Cooked & Loved

If you love crispy oven-roasted potatoes, these parmesan smashed potatoes are next level: crunchy, cheesy, and ridiculously satisfying. Find step-by-step photos and more recipe tips above.

Add potatoes to a pot of well-salted water. Bring to a boil and cook for 15–20 minutes, until fork-tender. Drain and let sit for a few minutes to dry slightly.

Preheat oven to 425°F (220°C). Line a baking tray with parchment paper and drizzle lightly with oil.

Place potatoes on the tray and gently smash each one to about ½ inch thick.

Drizzle with olive oil and sprinkle with garlic powder, smoked paprika, salt, and pepper.

Roast for 20 minutes, until the bottoms are golden and edges are crispy.

Sprinkle ⅔ cup of Parmesan over the potatoes. Return to oven for another 10 minutes, until melted and golden.

Remove from oven and immediately sprinkle over the remaining Parmesan. Add optional toppings if desired.

Why aren’t my potatoes crispy? They may be too wet. Let them dry slightly after boiling and don’t overcrowd the tray.

Can I make these ahead of time? You can boil and smash the potatoes ahead, then roast just before serving for best texture.

What’s the best potato to use? Baby potatoes or small waxy potatoes work best—they hold their shape and get creamy inside.

Can I use pre-shredded parmesan? You can, but finely grated (fresh or microplaned) melts better and gives a crispier finish. It melts evenly and creates a better crust.

How do I make them extra cheesy? Add a little parmesan under the potatoes before roasting for a crispy cheese base—highly recommend.

Don’t over-smash – you want cracks and edges, not mashed potatoes

Extra crispy hack: sprinkle a little parmesan directly on the tray before adding potatoes

Storage & Reheating: Store in fridge up to 3–4 days; Reheat in oven or air fryer for best crispiness; Avoid microwaving (they’ll go soft… still tasty, but not the same)

Variations: Add garlic butter instead of plain oil; try rosemary or thyme for a herby version; sprinkle with mozzarella at the end for extra cheesiness

Calories: 251kcal | Carbohydrates: 29g | Protein: 8g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 15mg | Sodium: 689mg | Potassium: 677mg | Fiber: 3g | Sugar: 1g | Vitamin A: 229IU | Vitamin C: 30mg | Calcium: 167mg | Iron: 1mg

Keywords: Crispy Parmesan Smashed Potatoes, oven-roasted potatoes
More Recipes With Potatoes
Source link
March 27, 2026
Crab Rangoon Dip Recipe | The Recipe Critic
This website may contain affiliate links and advertising so that we can provide recipes to you. Read my disclosure policy.

We are obsessed with this crab rangoon dip! It’s hot, creamy, cheesy and packed with crab and major flavor. It’s sure to become your go-to appetizer when you really want to impress!

Warm dips are welcome at any party or gathering! If you agree, then you must try these tried and true favorites like this chicken alfredo dip, this spinach artichoke dip or this flavorful hot corn dip. I love them all so much!

What is Crab Rangoon Dip?

Crab rangoon dip is one of the most addicting and delicious dips you could make! This is the ultimate warm, satisfying snack dip to serve at potlucks, family get togethers, game day, holiday celebrations, and parties. It’s easy to make with succulent crab meat, cream cheese, sour cream, mayo, shredded cheese, and a few simple pantry staples. Mix it all together, bake to golden, bubbly perfection, and it will be love at first bite! Love cheesy hot dips? Make my Hot Blue Cheese Dip next!

Just 10 minutes of prep time is all it takes! You can even prepare it ahead of time, and then pop it in the oven before your big event. Super convenient if you’re hosting a party or other gathering. It’s fabulous with fried wonton chips, crackers, toasted bread or tortilla chips.

What’s in Crab Dip?

This crab rangoon dip recipe comes together so effortlessly with simple ingredients. Even though it’s easy to make, it’s super tasty and everyone will be asking for the recipe! See the recipe card at the bottom of the post for exact measurements.
- Cream Cheese: Soften the cream cheese by leaving it at room temperature for about half an hour or take it out of the package and microwave it for 30 seconds. This will help it combine better with the other ingredients.
- Sour Cream: Gives the dip a subtle tang and thins out the the thick cream cheese.
- Mayonnaise: Adds extra creaminess and flavor!
- Sweet Chili Sauce: For a sweet and sour taste that complements the other savory ingredients. Use my recipe to make your own.
- Soy Sauce: Adds a rich umami flavor. I just used regular soy sauce, but you can also choose for low-sodium soy sauce.
- Sriracha Sauce: So your dip has a hint of spice.
- Garlic Powder: To season the dip with the perfect amount of garlic flavor.
- Salt and Pepper: Makes everything taste so good!
- Lump Crab Meat: Look for this in the canned meat aisle by the tuna.
- Monterey Jack Cheese: If you have the time, shred this yourself directly from a block. It will melt better and have more flavor.
- Green Onions: Adds freshness and color.
- Wonton Wrappers: You can bake the wonton wrappers as instructed in this recipe, or make fried wonton chips.
Let’s Make Some Dip!

This tasty crab rangoon dip is easy to mix up and comes out of the oven deliciously warm and bubbly. It tastes so good served with crispy wonton chips! You can also pair it with toasty bread or crackers. Here’s how to make it:
1. Prep: Preheat the oven to 350 degrees Fahrenheit. Prepare an 8X8 baking dish by spraying it with cooking spray, then set aside.
2. Mix: In a large bowl cream together the cream cheese, sour cream, mayo, sweet chili sauce, soy sauce, sriracha, garlic powder, salt and pepper.
3. Add Crab: Once the cream cheese mixture is well mixed, fold in the crab meat, ⅔ cup Monterey jack cheese, and 2 tablespoons of the green onions.
4. Bake: Spread the crab rangoon dip evenly into the baking dish and sprinkle the top with the remaining ⅓ cup Monterey jack cheese. Then bake the dip for 20-25 minutes, the cheese should be bubbling and browning on the top.
5. Garnish: Remove the hot dip from the oven, allow it to cool at room temperature for 5 minutes, spread some sweet chili sauce over the top of the dip and sprinkle the remaining green onions over the sauce.
6. Bake Chips: To make the wonton chips, cut each wonton wrapper in half and brush or spray it with olive oil and sprinkle them with salt. Then lay the wrappers out evenly on a baking sheet lined with parchment paper and bake for 5 minutes at 350 degrees Fahrenheit.
7. Serve: Dip the crispy wonton chips in the hot dip and enjoy!
Tips for Making Crab Rangoon Dip

This crab rangoon dip is always a hit, and no one will be able to stop dipping. Here’s some tips and ways to make it your own:

Make Ahead: To make this dip ahead, assemble everything into the baking dish, cover and keep it in the fridge until you are ready to bake it.

Make it Spicy: Add more sriracha to taste for a spicier dish.

Crab: You can use imitation crab in place of the canned crab. Fresh crab meat will also work great. It is typically sold in plastic containers over ice at the market.

Wonton Tip: Depending on the size of your wonton wrappers you may want to quarter them.
Storing Leftovers

This hot crab dip is so good, you probably won’t have leftovers! However, if you do, here’s the best way to store them and reheat later!

In the Refrigerator: Store dip leftovers in the fridge in an airtight container for up to 5 days. Crispy wonton chips can be kept at room temperature in an airtight container for up to 5 days.

To Reheat: To warm this back up, place it in the oven at 350 degrees for 15 minutes. You can also microwave individual servings until heated.
More Delicious Appetizer Recipes

With parties, holidays, and games to watch, it’s appetizer season! Make these appetizers for your next get together or just on a lazy weekend. Even if you don’t have a special occasion, all of these recipes are great to enjoy as a hearty snack when you are in the mood. Here are some of our favorite crave-able appetizers.

Pin this now to find it later

Pin It
Source link
March 27, 2026
Bang Bang Chicken Wraps
This bang bang chicken wrap is creamy, spicy, crunchy and ridiculously satisfying. It’s the perfect chicken wrap recipe for quick lunches or easy dinners.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Wraps & Sandwiches

At A Glance
- ⏱ Ready In: 20 minutes
- 🍽 Serves: 2 (or 4 smaller wraps)
- 🌱 Diet: High-protein, adaptable to gluten-free and low-carb
- 💪 Nutrition Highlights: High in protein, lighter sauce made with yogurt and mayo
- 🥕 Main Ingredients: Shredded chicken, light mayo, yogurt, sweet chili sauce, slaw mix
- 🔥 Flavor Profile: Creamy, spicy-sweet, tangy, crunchy
- 🧊 Meal-Prep Friendly: Chicken mixture keeps 3–4 days in the fridge
This bang bang chicken wrap brings all those classic creamy, sweet, and spicy flavors, but in a lighter, fresher way. Instead of frying, shredded chicken gets tossed in a mayo and Greek yogurt bang bang sauce with sweet chili and sriracha for that signature heat without feeling heavy.

The quick pickled slaw adds crunch and acidity, which balances the richness perfectly. It’s high in protein, easy to prep ahead, and ideal for busy days when you want something bold but low effort.

👩‍🍳 Looking for more wrap ideas? You might also like my chicken salad wrap, cheesy garlic chicken salad wrap or one of these other delicious wraps recipes. Oh, check out my bang bang chicken skewers.

What You’ll Need

Here is what you’ll need for this chicken wrap recipe. Find the full measurements in the recipe card below.

Quick Pickled Slaw
- Shredded slaw mix (cabbage, carrot, beet) – Crunch and fiber
- Rice vinegar – Bright acidity (you can use apple cider or white wine vinegar)
- Sugar – Balances the tang
- Salt – Draws out moisture and seasons
- Chili flakes or fresh chili (optional) – Extra heat
Chicken
- Shredded cooked chicken – Lean protein base; breast or thigh both work
Lighter Bang Bang Sauce
- Light mayo – Creaminess
- Plain Greek-style yogurt – Lightens the sauce and adds protein
- Sweet chili sauce – Sweet and mild heat (a classic flavor booster )
- Sriracha – That signature spicy kick
- Honey (optional) – Adjust sweetness
- Rice vinegar or lime juice – Fresh tang to balance richness
- Here is the recipe for regular bang bang sauce.
Wrap Assembly
- Large wraps or tortillas – Soft and pliable
- Extra Pickled vegetables – Extra crunch and acidity if you like
- Fried shallots or crispy onions – Salty crunch (so good here)
- Green onions – Fresh bite
- Mint or cilantro /coriander (optional) – Fresh herbal finish
How To Make Bang Bang Chicken Wraps

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make wraps with shredded chicken and healthy bang bang sauce.
- Toss slaw mix with vinegar, sugar, salt (and chili if using). Set aside to lightly pickle.
- In a bowl, mix mayo, yogurt, sweet chili sauce, sriracha, honey, and vinegar.
- Stir shredded chicken into the sauce until well coated and creamy. Adjust with extra yogurt or sweet chili if needed.
- Spread bang bang chicken down the center.
- Top with the slaw, crispy shallots, and green onion. You can also add cilantro/coriander and extra pickled chili or crispy chili.
- Roll burrito-style or fold taco-style and serve immediately or pan-fry for 30 seconds on each side for golden brown crispy finish.
Watch The Video

Recipe Tips
- Don’t skip the acidity. The vinegar in the slaw and sauce keeps this from tasting heavy.
- Make it spicier: Add extra sriracha or fresh chili slices.
- Make it milder: Reduce sriracha and add a touch more yogurt.
- Low-carb option: Serve in lettuce cups instead of wraps or use low-carb tortilla wraps.
- Meal prep tip: Store the chicken mixture separately from the wraps and slaw. Assemble just before eating.
- Storage: Chicken mixture keeps 3–4 days in an airtight container in the fridge. Slaw is best within 48 hours.
Serving Suggestions

I love serving this spicy chicken wrap with extra crunchy veg on the side — cucumber sticks or a simple sesame cabbage salad work beautifully. If you’re making this for dinner, pair it with baked sweet potato fries or a light Asian-style slaw.

For entertaining, slice the wraps into halves or thirds and secure with toothpicks. They make fantastic party food.

💬 If you’ve tried this bang bang chicken wrap 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.
Want to Save This Recipe?

Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!

By submitting this form, you consent to receive emails from Cooked & Loved

This bang bang chicken wrap is creamy, spicy, crunchy and ridiculously satisfying. It’s the perfect chicken wrap recipe for quick lunches or easy dinners. Find step-by-step photos and more recipe tips above.

Toss slaw mix with vinegar, sugar, salt (and chili if using). Set aside to lightly pickle.

In a bowl, mix mayo, yogurt, sweet chili sauce, sriracha, honey, and vinegar.

Stir shredded chicken into the sauce until well coated and creamy. Adjust with extra yogurt or sweet chili if needed.

Warm wraps for 10 seconds in the microwave or in a dry pan.

Spread bang bang chicken down the center.

Top with drained pickled veg, crispy shallots, and green onion.

Roll burrito-style or fold taco-style and serve immediately.

Can I use rotisserie chicken? Absolutely. It’s actually one of my favorite shortcuts for this bang bang chicken recipe.

Is this very spicy? Not too spicy, I would say mild but you can adjust it. Start with smaller amount of Sriracha in the sauce and add a bit more if you wish.

Can I make this gluten-free? Yes — just use gluten-free wraps or serve in lettuce cups.

Can I make this ahead of time? Prep the chicken filling and slaw ahead, but assemble just before serving to keep the wraps from going soggy.

Don’t skip the acidity. The vinegar in the slaw and sauce keeps this from tasting heavy.

Make it spicier: Add extra sriracha or fresh chili slices.

Make it milder: Reduce sriracha and add a touch more yogurt.

Low-carb option: Serve in lettuce cups instead of wraps or use low-carb tortilla wraps.

Storage: Chicken mixture keeps 3–4 days in an airtight container in the fridge. Slaw is best within 48 hours.

Serving: 1wrap | Calories: 504kcal | Carbohydrates: 53g | Protein: 34g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 79mg | Sodium: 1571mg | Potassium: 498mg | Fiber: 5g | Sugar: 17g | Vitamin A: 197IU | Vitamin C: 31mg | Calcium: 171mg | Iron: 4mg

Keywords: Bang Bang Chicken Wraps, spicy chicken wrap
More Wraps & Sandwiches
Source link
March 27, 2026