Cooked Octopus Recipe

Cooked octopus on a plate

The Spruce Eats / Chosen Posture

Prep: 10 mins
Cook: 2 hrs
Total: 2 hrs 10 mins
Servings: 4 to 6 servings
Nutrition Facts (per serving)
372 Calories
5g Fat
10g Carbs
68g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 4 to 6
Amount per serving
Calories 372
% Daily Value*
Total Fat 5g 6%
Saturated Fat 1g 5%
Cholesterol 218mg 73%
Sodium 1074mg 47%
Total Carbohydrate 10g 4%
Dietary Fiber 0g 0%
Total Sugars 0g
Protein 68g
Vitamin C 18mg 91%
Calcium 264mg 20%
Iron 22mg 120%
Potassium 1428mg 30%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Octopus is a beast to prepare not because it's hard, but because there is a lot of conflicting information as to what's best to do. Always a delightful dish when properly cooked, and a disaster when served chewy and rubbery, octopus needs some time investment to really shine. Tender and buttery soft, nicely cooked octopus is a delicious food that appears in many Mediterranean dishes. When cooked appropriately with very few simple steps and some patience, octopus is wonderfully incorporated into salads and pasta and makes a flavorful appetizer when grilled with lemon.

Don't be intimidated by cooking octopus at home as it's very simple and doesn't require any special tricks or equipment. It just needs a good boil, after which it can be pickled, stewed, roasted, deep-fried, or grilled. If you plan to slice it before using another cooking method to finish it up, allow the boiled octopus to come to room temperature or chill entirely as it will be easier to cut.

Use fresh or frozen octopus. Previously frozen octopus tends to become tender more quickly than fresh. It might seem counterintuitive because freezing can have a negative effect on both texture and flavor with many types of meat and seafood, but with octopus and squid, that is not the case. Frozen is often easier to find. However, if buying fresh octopus, it should not have any fishy smell at all—a sign that it has been sitting for a while.

Serve octopus with fresh lemon and pair it with dishes featuring olive oil, garlic, and fresh herbs, like a mascarpone and lemon pasta or some fried garlic potatoes.


Click Play to See This Basic Octopus Recipe Come Together

"Cooking octopus seems daunting, but this recipe shows it’s actually not that hard." —Renae Wilson

Cooked octopus in a yellow Dutch oven
A Note From Our Recipe Tester


  • 2 to 3 pounds octopus, fresh or frozen

  • 3 to 5 quarts cold water

Steps to Make It

  1. Gather the ingredients.

  2. If buying fresh octopus, ask the fishmonger to clean it for you. However, if the octopus is not pre-cleaned, wash and clean it, removing the ink sac and internal organs by making a circular cut around the beak, with a paring knife. Pull away the beak and the organs will come with it. All frozen octopus is pre-cleaned.

    Cleaning the octopus

    The Spruce Eats

  3. Set the octopus in a large pot with enough water to cover it, then bring the water to just a simmer.

    Octopus simmering in a large pot with water

    The Spruce Eats

  4. Simmer very gently at 190 to 200 F. Timing varies depending on the weight of the octopus and how many you are cooking. For a 2- to 3-pound octopus, it will usually be between 1 to 2 hours. Test for doneness by inserting a knife where the head meets the legs. The knife should slide in easily. If not, allow more time to cook. Once the octopus is tender, use it in your favorite recipe. Grill it or slice it in a salad. Enjoy.

    Octopus simmering in a large pot

    The Spruce Eats

Tips for Tenderizing Octopus

Even though nothing beats a good slow simmer, here are a few other ways to tenderize octopus:

  • Blanch the octopus: After thawing in the fridge for a day or so, bring a large pot of water to a rolling boil. Do not salt. Once the water is boiling hard, place the octopus in the pot, cover, and return to a boil. The cooking time will vary depending on the size: For small ones that can fit in your hand, cook for a minute or two. For medium (about a foot long and weighing less than a half-pound) boil for 4 to 5 minutes. For large octopus (around 5 pounds), boil for a good 8 to 10 minutes.
  • Add a tablespoon of vinegar into the simmering liquid as the acetic acid can help break down the connective tissue in the tentacles.
  • Marinate the octopus overnight in whole milk to help tenderize the meat.
  • Place the octopus in a bag and carefully and firmly press the tentacles with a rolling pin. A few passes on each tentacle should do it as the point is to preserve the shape, not to flatten it.
  • Cook at high pressure in a pressure cooker for 15 to 20 minutes when pressed for time. Test for doneness with a knife as instructed in our method, and further cook with your preferred method.

Prepping Octopus for the Table

Once a large octopus is braised and cooled a bit, you will need to run your fingers along the legs to strip off any gelatinous fat that is on the outside of the legs. Do this under a stream of cold running water into the sink. The little ones likely will not have this fat.

Braised octopus is ready to eat with only a little salt, olive oil, and lemon, but you can do all sorts of things with it. Chop it up for a salad, grill it quickly on the grill, or anything else.

Cooked octopus keeps for a week in the fridge. Don't refreeze it. It will deteriorate once you thaw it again.