6 Ways to Fix a Dish That Is Too Spicy—So You Can Still Enjoy It

Some like it hot, but not too hot. How can you fix a dish that's too spicy? Whether you unwittingly selected an especially spicy batch of chiles at the store, picked up the wrong type of pepper altogether, or absent-mindedly added a fistful of cayenne instead of pinch, you need a solution. Same if you're trying a new recipe with unfamiliar ingredients, or you simply over-estimated your guest’s tolerance for heat and need to tone it down. Whatever the reason, it happens to the best of us: a dish you made turns out too spicy.

Machismo aside, even the most tolerant of heat-seeking chileheads can agree: there’s more to spicy food than burn and bravado. Every variety of chile pepper and peppercorn boasts unique tastes and sensations. When spicy steals the show, there’s little room for other flavors to shine. Luckily there are easy ways to turn down the heat on a dish that's too spicy to handle—and most call for ingredients you probably already have in your kitchen.

What Makes Spicy Foods Spicy?

Chile peppers get their heat from capsaicin, while piperine is responsible for the pungent heat in peppercorns, and sanshools provide the numbing sensation of Sichuan berries (known as Sichuan peppercorns). Capsaicin, piperine, and sanshools are all naturally present chemical irritants. They trigger everything from a fiery burn to a tingling tongue and a sudden sneeze. All of these spicy compounds are fat-soluble and alkaline, or basic. Understanding the makeup of spicy ingredients helps determine the remedy when you’ve spiced a dish to oblivion.

6 Ways to Salvage Overly Spicy Food

Add Dairy

Creamy, cooling dairy condiments like tzatziki, raita, cilantro crema, and ranch dressing are often served with spicy foods across the globe—and for good reason. Milk protein, casein, is present in all dairy products; it binds to and helps remove the spicy compounds from your mouth. Stir in a touch of cream, buttermilk, or yogurt into a spicy dish to dial down the heat. Make a sour cream-ranch dressing or a labne-based dipping sauce to tame fiery wings.

Add Fat

Fatty ingredients attract and dissolve the fat-soluble spicy compounds in food, effectively reducing the intensity of their feisty spice. Simply adding oil to the recipe will do the trick, but plenty of ingredients can contribute complementary flavors while subduing the heat. Look beyond the fat itself. Try stirring rich coconut milk or velvety cashew butter into an overly spicy soup or curry. Mix sweet peanut sauce or mashed avocado into your blistering sauce or dressing.

Add Acid

Because capsaicin, piperine, and sanshools are all alkaline (meaning they have a higher pH), adding an acidic ingredient to the mix helps neutralize them. Choose an acid that will complement the other flavors of the dish, such as a squeeze of lemon or lime juice, a splash of vinegar, or a spoonful of tangy yogurt.  

Dilute The Dish

Bulk up the amount of the other ingredients that are already in the dish. This increases the overall amount of whatever you’re making, reducing the spicy irritant in proportion to other flavors and textures. You’ll end up with more food, but it’s food you can now enjoy for leftovers.

Sweeten the Deal

Counteract an overly spicy dish by adding a bit of sweetness. Stir a drizzle of honey, maple, or agave into an atomic dipping sauce. Balance a spicy stir-fry with Chinese sweet soy sauce, oyster sauce, or hoisin.

Serve Up the Starch

Serve the spicy concoction alongside a starchy side like rice pilaf, warm naan, or Sour-Cream and Chive Mashed Potatoes. Starchy ingredients prevent the spicy compounds from binding to nerve receptors, reducing the intensity of the spice.

Is Spicy Food Really Addictive?

Even when you accidentally create a five-alarm fire, there’s something almost addictive about the lip-burning thrill. Spicy food is not actually addictive in the true sense of the word. However, spicy foods are undeniably craveable, and there’s science behind it. When consumed, capsaicin, piperine, and sanshools activate pain receptors in your mouth and send signals that your brain interprets as "burning" or "pain." In response, your brain releases endorphins (natural little painkillers) and dopamine (feel-good rewards), causing a sense of well-being and euphoria. Similar to runner’s high, spicy foods create sensory stimulation and pleasurable rewards that keep us coming back for more and more, chasing that craveable, spicy fix.

How to Safely Work With Hot Chiles and Peppers

It’s great when hot chiles and peppercorns irritate our taste buds for a spicy experience, but not enjoyable in the least when they irritate your skin or eyes. These four tips will help you get the culinary heat without burning eyes.

• Be sure to wear gloves when handling spicy ingredients. If you skip the gloves, make sure to wash your hands afterward with soap and water, and remember to clean under your fingernails.
• Avoid touching your face and eyes when working with chiles and peppercorns.
• If you are grinding spicy ingredients, lift the lid away from you and step back. Spicy ingredients can aerosolize and act as pepper spray in your face.
• If you prefer a milder dish, remove the seeds and membranes from chiles before using—the capsaicin is most concentrated there.