Food Too Spicy? Try These 6 Simple Hacks

Article posted in: Diet & Nutrition
food too spicy

Ouch! Have you encountered an entrée that’s just too spicy for your taste? Your mouth is on fire, your ears feel like they’re shooting out steam like one of those old cartoon skits, and you’re endlessly chugging water to make it go away. But relief can’t come fast enough.

We’ve been there, too! And fortunately, we have some excellent tips to share for toning down those flavors and salvaging too-spicy foods—so you can eat (and enjoy!) all types of cuisines.

So, before you trash it (or feed it to the spicy food-lover in your house) and write it off forever, give one or more of these simple solutions a try. Chances are you have all of these ingredients in your home already and, with our suggestions below, you’ll have a fix for just about every type of meal—from Asian to Tex-Mex and everything in between!

Here are some easy hacks to tone down your dish, if you find your food too spicy:

1. Ladle Some Liquid


Adding more liquid is a great first line of defense against spicy offenders. This method works best with soups, stews and saucy dishes.

Essentially, you’re adding more volume to the dish to decrease the proportion of a spicy ingredient, and if you follow our guidelines, you can do so without losing all the flavor of the dish!

If the entrée already has a lot of flavor (like a chili or hearty stew), you can try adding a little water to tone things down. However, broth is our typical go-to for adding liquid. Since you’re adding in more flavor as you balance out the spiciness, you won’t be left with a bland dinner.

Choose veggie or chicken broth for lighter chicken dishes (like the South Beach Diet’s Hot & Spicy Chicken, 7 Spice Shrimp & Chicken Stir-Fry or Fiery Garlic Chicken) and a beef broth for richer dishes (like the Moroccan-Inspired Chickpea Stew with Pork or the Beef with Balsamic Glaze from the South Beach Diet).

2. Dollop the Dairy

sour cream

Dairy is a champ at counteracting the spiciness of foods and it has a nice cooling effect, too. You have some great choices here: Milk, sour cream or plain Greek yogurt are some that you probably have in the fridge right now.

We recommend adding milk to creamy, sauce-based meals (like the Creamy Cauliflower & Chicken from the South Beach Diet). Sour cream and Greek yogurt—classic toppers for chili—can be used interchangeably, and will work great in dishes like the South Beach Diet’s Dill-Poached Salmon, Taqueria-Style Beef & Cheese Skillet, Texas-Style Chili or Beef Paprikash.

Full-fat coconut milk is a great non-dairy alternative that plays nicely with the flavor profile of Asian- and Indian-style dishes. Soy milk will work, too, just reach for the plain, unsweetened variety. Try these options for the Yellow Curry Singapore Style Chicken or Tandoori Style Seasoned Chicken on the South Beach Diet menu.

If you’re going this route, just be sure to add these after your food has been fully cooked or heated up, as dairy can curdle if cooked over high heat (and we don’t have a fix for that just yet!).

3. Add Some Acid


Simmer down that dish with the addition of acid: White or apple cider vinegar, lemon or lime juice, even ketchup or canned tomatoes (more on that in tip #6!). The acid neutralizes heat and brings it to a more edible level.

We love adding vinegar to tone down foods with a BBQ, chipotle, Tex-Mex or hot sauce base—it’s such a quick and easy fix. Start with a half cap-full and add more if needed. Typically, we reach for apple cider vinegar, but white vinegar will work just as well. Perfect for the South Beach Diet Chipotle Beef & Kale, Chipotle Black Bean Bowl, Double Grilled Sriracha Chicken or BBQ Sauce with Chicken.

Reach for red wine vinegar to neutralize spicy Italian flavors and wine-based sauces. A perfect match for the South Beach Diet Roasted Chicken Pomodoro or Mediterranean-Style Chicken.

Use citrus in dishes that could use a little brightening up, like the Lemongrass Chicken or the Chicken Provençal from the South Beach Diet. (Keep this tip in mind for soups too! Many veggie soups with beans, greens and grains taste incredible with a splash of fresh lemon to finish!)

4. Veg Out


Another awesome fix—partially because it’s quick and easy, partially because you can sneak in extra servings of veggies this way! Add bulking veggies like mashed or riced cauliflower, grated zucchini or spaghetti squash to add volume and edge out the heat, or cooling veg like bell peppers, cucumber, carrots and avocado to take things down a notch.

The great thing about adding vegetables into the mix is that this trick works for literally every kind of dish—just pick a veg that matches up with the flavors you have going on and you’re golden!

We love adding a bed of mashed cauliflower underneath the South Beach Diet Caribbean Inspired Chicken, and steamed zucchini noodles (affectionately referred to around here as “zoodles”) to the Chicken Fajita Bowl. But this will work equally as great with the Chipotle Sauced Chicken and the Double Grilled Chicken with Fennel Cream Sauce from the South Beach Diet as well!

5. Go Nuts


Nut butters, that is. The healthy fat content in nut and seed butters can help squelch spice. Try almond, cashew or peanut butter or tahini where appropriate—usually Asian or Thai-style dishes with a curry or tamari base are a safe bet.

Simply stir in your butter of choice after the dish is done cooking or heating up. If you can, mix the nut butter into the sauce first, then fold into the rest of the dish for even distribution.

To start with some South Beach Diet dishes, try a dab of peanut butter in the Garlic-Ginger Beef & Broccoli (when mixed with the tamari sauce, it creates an Asian-style peanut sauce!) or cashew butter in the Edamame Chicken, which lends a creaminess that just takes it to the next level. Start small and taste as you go!

6. Sauce it Up

tomato sauce

For foods with a tomato or red sauce base, your best bet is to add in some diced canned tomatoes, tomato sauce or plain marinara sauce. This tip builds on a couple we mentioned above: #3 acid (the acid in tomatoes is very effective at neutralizing spiciness) and #4 veg (bonus points for adding extra veggie servings into your lunches and dinners!).

Try this in dishes like Italian-Style Sausage & Peppers, Chicken Roma, Tilapia Puttanesca or Moroccan-Style Pork & Chickpea Stew from the South Beach Diet, as well as any other tomato-based sauces you find too spicy.

While we’ve offered pairing suggestions for each type of tempering ingredient, many of these will easily mix and match (especially broth, vinegar, lemon juice and tomatoes), so feel free to find out which flavors work the best to bring spicy dishes to a more respectable level for your palate.

We’re certain you’ll find a new go-to solution (or two!) for tempering the heat of just about any dish, using these simple hacks!