5 Easy Papaya Recipes for a Quick Nutrient Boost

So, we're already a month deep into 2020, and if science ⁽¹⁾ is to be trusted (of course, it is!), 19% of us are still working on the health and wellness goals we set for ourselves at the beginning of the year. And for those moments when you feel like giving up, know that papaya is here to save the day!

The tropical fruit often takes a backseat to most fruit, but it's just as nutritious and filling as the rest of its clan (coconut, mango, pineapple), since it's rich in antioxidants, vitamin C, fiber, and carotenoids. That's why experts recommend it as a natural way to prevent inflammation ⁽²⁾, cancer ⁽³⁾, and even Alzheimer's disease ⁽⁴⁾. So, if you want to reap its health benefits, here are five easy papaya recipes to nourish your body from within.

1. Papaya Lassi

Tropical • Protein-Packed • Naturally Sweet
Serves: 2 | Prep Time: 5 min | Hydration Time: 15 min

This vibrant, tropical lassi blends creamy yogurt with the naturally sweet tang of freeze-dried papayas and warm cardamom spice. It’s the ultimate feel-good drink that sneaks in probiotics, protein, and nutrients—without any unnecessary sugar.

Ingredients

• ½ cup freeze-dried papayas

• ½ cup milk (dairy or plant-based)

• ½ cup plain yogurt (Greek or regular)

• ¼ tsp ground cardamom

• 3 Tbsp coconut sugar (or to taste)

• 2 Tbsp desiccated coconut (optional)

• A handful of ice cubes

Instructions

1. Hydrate papaya
   In a small bowl, combine freeze-dried papayas with the milk and let soak for 15 minutes until softened.

2. Blend
   Transfer the hydrated papayas and milk to a blender. Add yogurt, cardamom, coconut sugar, desiccated coconut (if using), and ice cubes.

3. Puree until smooth
   Blend on high until the mixture is smooth, creamy, and frothy.

4. Serve chilled
   Pour into glasses and serve immediately. Garnish with a pinch of cardamom or coconut if desired.

Tips

• For extra creaminess, use full-fat yogurt.

• Add a splash of rose water or a drizzle of honey for an extra flavor boost.

• Store leftovers in the fridge for up to 24 hours—shake before serving.

2. Papaya Coconut Muffins

Tropical • Naturally Sweetened • Refined Sugar-Free
Makes: 8–10 muffins | Prep Time: 10 min | Bake Time: 12 min

These soft, fragrant muffins swap out refined sugars for maple syrup and sweet freeze-dried papayas. With the richness of coconut and a tender crumb, they’re a guilt-free grab-and-go breakfast or midday snack.

Ingredients

• ½ cup freeze-dried papayas

• 1½ cups all-purpose flour

• 2 Tbsp coconut oil, melted

• 3 Tbsp maple syrup

• ½ tsp vanilla extract

• 2 large eggs

• ½ tsp baking soda

• ⅓ cup desiccated coconut

• Chopped nuts or coconut flakes, for topping

Instructions

1. Hydrate papayas
   Add freeze-dried papayas to a bowl with ½ cup lukewarm water and soak for 15 minutes. Drain and gently squeeze out excess water.

2. Preheat oven
   Set oven to 350°F. Line a muffin tin with paper liners.

3. Make the batter
   In a food processor, puree the hydrated papayas. Slowly blend in the maple syrup, eggs, vanilla extract, and melted coconut oil until smooth.

4. Add dry ingredients
   Add flour, baking soda, and desiccated coconut to the processor. Pulse until a smooth batter forms.

5. Fill and top
   Spoon batter into the lined muffin cups, filling each about ¾ full. Sprinkle with chopped nuts or coconut flakes.

6. Bake
   Bake for 10–12 minutes or until a toothpick inserted in the center comes out clean. Cool before serving.

Tips

• Swap all-purpose flour with almond flour for a gluten-free version.

• Add ½ tsp cinnamon or nutmeg for a spiced variation.

• Store in an airtight container at room temp for 2 days or refrigerate for up to 5 days.

3. Chicken and Papaya Stir-Fry

Bright • Balanced • One-Skillet Meal
Serves: 4 | Prep Time: 15 min | Cook Time: 10–12 min

This tropical stir-fry marries juicy marinated chicken with sweet freeze-dried papayas and crisp freeze-dried broccoli in a zesty citrus-soy glaze. All made in one skillet, it’s a flavor-forward weeknight dinner that’s light, fresh, and fast.

Ingredients

• 1 lb boneless chicken breast, cut into bite-sized strips

• 1 cup freeze-dried papayas

• 1 cup freeze-dried broccoli

• 1 red bell pepper, seeded and sliced into thin strips

• 2 Tbsp olive oil

• 1 Tbsp fresh ginger, grated

• 1 large onion, grated

• ½ tsp garlic powder

• ¼ cup orange juice

• 2 Tbsp lemon juice

• 3 Tbsp soy sauce

• 1 Tbsp hoisin sauce

• ½ tsp cornstarch

• Salt & pepper, to taste

Instructions

1. Hydrate the vegetables
   In a bowl, combine freeze-dried papayas and freeze-dried broccoli with 2 cups lukewarm water. Let soak for 15 minutes. Drain and gently press out excess liquid.

2. Marinate the chicken
   In a separate bowl, stir together the hoisin sauce and soy sauce. Add chicken and mix to coat. Set aside to marinate while the veggies hydrate.

3. Sauté aromatics
   Heat olive oil in a large skillet over medium heat. Add grated ginger, grated onion, and dehydrated garlic. Cook for 2–3 minutes until fragrant.

4. Cook the chicken
   Add marinated chicken (with its juices) to the skillet. Stir-fry for 4–5 minutes until the chicken starts to brown.

5. Add vegetables and liquids
   Stir in the rehydrated papayas, broccoli, and red bell pepper. Pour in orange juice and lemon juice. Bring to a simmer and cook for 3–5 minutes, or until chicken is fully cooked.

6. Thicken the sauce
   Dissolve cornstarch in a splash of water and stir into the skillet. Simmer for 2 more minutes, until the sauce thickens. Season with salt and pepper to taste.

7. Serve
   Serve hot over rice or noodles for a full meal.

Tips

• Use lime juice instead of lemon for a sharper flavor contrast.

• Garnish with sesame seeds or scallions for extra flair.

• Add chili flakes for heat if desired.

4. Som Tam (Green Papaya Salad) – Thai-Inspired Zest with Freeze‑Dried Twist

Fresh • Vibrant • Flavor-Packed
Serves: 2–3 | Prep Time: 15 min | No cooking required

This Thai classic gets a pantry-friendly makeover with freeze-dried papayas and a bold dressing of garlic, lime, chili, and fish sauce. Quick to assemble and bursting with flavor, it's a show‑stopping salad for any meal—or a spicy standout appetizer.

Ingredients

• ½ cup freeze-dried papayas

• 2 medium tomatoes, coarsely chopped

• 2–3 lettuce leaves, coarsely chopped

• ½ cup string beans, trimmed and cut into 1-inch pieces

• 2 garlic cloves

• 2 tbsp salted peanuts

• 1 fresh chili pepper, sliced (adjust to taste)

• 2 tbsp lime juice

• ½ tbsp fish sauce

• ½ tbsp sugar

• Salt, to taste

• 2 tbsp dried shrimp (optional, for a seafood kick)

• Cold water, as needed for hydrating

Instructions

1. Rehydrate the papaya
   Soak freeze-dried papayas in a bowl with 1 cup of water until softened (5–10 minutes). Drain and set aside.

2. Make the dressing
   In a food processor, combine garlic, peanuts, sliced chili, lime juice, fish sauce, sugar, and optional dried shrimp. Blend on medium until you have a coarse, vibrant paste. Adjust seasoning if needed.

3. Combine the salad
   Transfer the dressing into a large bowl. Add rehydrated papaya, chopped tomatoes, lettuce, and string beans. Gently toss until all ingredients are coated.

4. Adjust flavor & serve
   Taste and tweak with more lime juice, sugar, or fish sauce to balance spicy, salty, sweet, and tangy notes. Serve immediately for the freshest crunch.

Tips

• Use freeze-dried papaya for convenience and long shelf life, but fresh unripe papaya works in traditional versions.

• Add shredded carrot, cucumber, or thinly sliced cabbage for extra freshness.

• Skip fish sauce and top with crushed peanuts or a squeeze of soy sauce for a vegetarian spin.

• Serve alongside sticky rice or grilled meat for a full Thai-inspired meal.

5. Cheesy Papaya Quesadilla

Sweet-Savory • Fast • Crowd-Pleasing
Makes: 6 quesadillas | Prep Time: 15 min | Cook Time: 10 min

Surprisingly harmonious, the sweetness of freeze-dried papayas blends beautifully with the creaminess of Chevre cheese. Layered with sautéed onions, bell peppers, and melty goodness, these quesadillas are perfect for a quick lunch or snack with a twist.

Ingredients

• 6 whole-wheat tortillas

• 1 cup freeze-dried papayas

• 1½ cups Chevre cheese, crumbled (or substitute Queso Fresco or Feta)

• 1 red bell pepper, thinly sliced

• 1 small onion, finely chopped

• 4 Tbsp canned corn (optional)

• 4 Tbsp olive oil

Instructions

1. Rehydrate the papaya
   Add freeze-dried papayas to a bowl with 1 cup of water. Let them soak for 15 minutes. Drain and gently press out excess moisture.

2. Sauté the vegetables
   In a skillet over medium heat, add 2 tablespoons of olive oil. Sauté the onion and red bell pepper until soft and fragrant (about 5–7 minutes). Set aside.

3. Warm the tortillas
   In a clean skillet, warm each tortilla for about 5 seconds on each side to make them pliable.

4. Assemble the quesadillas
   On one half of each tortilla, layer rehydrated papayas, crumbled Chevre, sautéed veggies, and corn (if using). Fold the tortillas in half to close.

5. Cook the quesadillas
   Brush the tops with the remaining 2 tablespoons of olive oil. Heat in a skillet over medium heat for 2–3 minutes per side, or until golden and crisp.

6. Serve
   Slice and enjoy warm with your favorite dip—try sour cream, salsa, or guacamole.

Tips

• For a crispier texture, press lightly with a spatula while cooking.

• Want extra protein? Add shredded chicken or black beans to the filling.

• Make it spicy by tossing in a few slices of dried jalapeño before folding.

Which of these papaya recipes will you try ASAP? Let us know in the comments below!

References:

1. https://www.researchgate.net/publication/223679624_The_resolution_solution_Longitudinal_examination_of_New_Year's_change_attempts
2. https://www.ncbi.nlm.nih.gov/pubmed/21520494
3. https://www.ncbi.nlm.nih.gov/pubmed/24769427
4. https://www.ncbi.nlm.nih.gov/pubmed/25944987
5. https://edition.cnn.com/travel/article/world-best-food-dishes/index.html
6. https://www.mycookingjourney.com/papaya-lassi-papaya-and-yogurt-smoothie/
7. http://www.happyandharried.com/2016/02/29/papaya-banana-coconut-muffins/
8. https://www.foodandwine.com/recipes/chicken-and-papaya-stir-fry
9. https://www.theguardian.com/lifeandstyle/2015/jul/23/how-to-make-perfect-som-tam-thai-salad
10. https://www.epicurious.com/recipes/food/views/brie-papaya-and-onion-quesadillas-4460

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