Bowl full of corn salad

“Healthfully Loaded” Mexican Street Corn Salad

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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.

The barbecue and pool party season has begun, folks! And that’s why I want to share with you this colorful healthy recipe that is an ideal summer side dish, which can also be a great option for a trip to the beach or picnic. Traditional Mexican Street Corn salad doesn’t have tomatoes and avocado, therefore I called this “healthfully loaded”. A little more vegetables and color means more health benefits. It is tangy, a bit creamy, packed with fresh flavors, and so easy to make. And bonus – your kids will love it too!

The main ingredients of this flavorful salad are corn and avocado, so let’s find out more about them and their impact on your health.

Corn

Corn is considered both a vegetable and a cereal grain.

It is originated in Mexico over 9,000 years ago and is known by its original name “maize” in many parts of the world. It is usually white or yellow but also can be red, purple and blue. 

Whole corn is high in carbs and packed with fiber, vitamins (C, B), and minerals (magnesium, selenium, zinc, and potassium). The carbohydrates in corn (in it’s whole form) would be considered healthy and complex. It’s also relatively low in protein and fat, and gluten-free.

One cup of sweet yellow corn contains:

Calories: 177 calories

Carbs: 41 grams

Protein: 5.4 grams

Fat: 2.1 grams

Fiber: 4.6 grams

Vitamin C: 17% of the daily value (DV)

Thiamine (vitamin B1): 24% of the DV

Folate (vitamin B9): 19% of the DV

Magnesium: 11% of the DV

Potassium: 10% of the DV

Health benefits

  • Eating corn may benefit eye health
  • May prevent diverticular disease and other digestive issues
  • It may help prevent colon cancer
  • Promotes heart health
  • It is higher in protein than many other vegetables (though not enough for a meal in exclusivity), what makes it a good choice for plant-based eaters

Notes

  • Corn is contained in a large number of industrial products, from soda to chips and cereals, which is processed corn (oil, syrup) that is not good for your health. Always give preference to whole corn from organic production (as corn is one of the most genetically modified crops in the world) 
  • Balance is important in everything, like anything else, moderate the amount of corn you include in your diet. 
  • This grain could spike your blood sugar, so be careful if you have diabetes.

Avocado

Did you know that avocado is a fruit? And it is a superfood, too! 

Avocado is loaded with healthy fats, fiber, and various nutrients. It is high in potassium, vitamins C, E, K, and B-6, riboflavin, niacin, folate, magnesium, and omega-3 fatty acids.

One half of avocado (about 100gr) contains:

Calories: 160

Fat: 14.7g

Sodium: 7mg

Carbohydrates: 8.5g

Fiber: 6.7g

Sugars: 0.7g

Protein: 2g

Health benefits of Avocado

  • Can lower cholesterol and triglyceride levels
  • Avocado fat content may help with absorbing nutrients from plant foods
  • It is loaded with antioxidants that can protect your eyes
  • Lowers risk of depression
  • May help relieve symptoms of arthritis
  • May help you lose weight
  • It is healthy for heart

Tips for serving Corn Salad

  • Serve it with some grilled protein like chicken, a vegan veggie burger, or alongside many other dishes at a party.
  • You can serve it just after you make it, but it is best after it chills a bit.
  • You can use leftovers for making a burrito with guacamole, black bean dip, chicken, etc. And Margaritas of course!
  • You can use Cotija cheese (a delicious Mexican cheese made of cow’s milk) or the Queso Fresco cheese that I am using in this recipe. They are both very similar cheeses.

https://www.healthline.com/nutrition/is-corn-good-for-you#what-it-is

https://www.verywellfit.com/corn-facts-content-calories-and-health-benefits-4116932

https://www.medicalnewstoday.com/articles/324199

https://www.healthline.com/nutrition/12-proven-benefits-of-avocado#TOC_TITLE_HDR_14

https://www.medicalnewstoday.com/articles/270406#benefits

https://www.verywellfit.com/calories-in-an-avocado-3495640

Please let me know how this recipe goes when you make it! Post a picture and tag one of the below social media accounts:

“Healthfully Loaded” Mexican Street Corn Salad

Yum Caitlin Havener
Traditional Mexican Street Corn salad doesn't have tomatoes and avocado, therefore I called this "healthfully loaded". It is creamy, packed with fresh flavors, and so easy to make. And bonus – your kids will love it too!
5 from 1 vote
Prep Time 30 mins
Total Time 50 mins
Course Salad, Side Dish
Cuisine Mexican
Servings 10
Calories 252 kcal

Ingredients
  

  • 2 cup Cherry Tomatoes halved
  • 6 ears Corn
  • 2 cup Cilantro fresh, roughly chopped
  • 1/2 Red Onion diced
  • 2 Avocados Hass, diced
  • 3/4 cup Queso Fresco cheese (or Cotija), crumbled

DRESSING

  • 2 Limes juiced
  • 2 tbsp Avocado oil or Olive
  • 1/2 cup Greek Yogurt 0% fat plain
  • 1 tsp Cumin
  • 1/2 tsp Ground red pepper or Cayenne
  • 1 1/4 tsp Chili Powder
  • 1/2 tsp Smoked paprika
  • Salt & Pepper to taste

Instructions
 

  • Preheat grill on high for about 15 minutes.
  • Meanwhile, prep the corn. Cut the ends off of corn husks, removing extra pieces of husk that will be at risk for catching fire. If you like char on the kernels, then remove some of the husk completely.
  • When grill is preheated, turn the heat down a bit to a medium-high, and place the corn directly on the grill. Cover and cook 15-20 minutes, rotating about every 5 minutes with tongs.
  • When the corn is done, remove and place aside to cool for a bit.
  • Meanwhile, in a small bowl, make the dressing. Combine and mix Greek yogurt, Avocado oil, lime juice, cumin, ground red pepper, chili powder, and about 1/4 teaspoon both salt and pepper.
  • In a large bowl, combine the halved cherry tomatoes, diced red onion, diced avocado, crumbled Queso Fresco, and chopped cilantro.
  • When the corn is cooled enough to handle, remove the husks and carefully cut the kernels off of the ear. I do this by placing the corn vertically on the cutting board and cutting downward against the cob. Add the corn kernels to the large bowl.
  • Add the small bowl of dressing into the large salad bowl. Stir gently to combine. Taste and add more salt and pepper to your liking. Enjoy!

Notes

Nutrition

Calories: 252kcalCarbohydrates: 24.9gProtein: 8.3gFat: 15.5gSaturated Fat: 4.2gCholesterol: 10mgSodium: 127mgPotassium: 583mgFiber: 6.4gSugar: 4.9gCalcium: 127mgIron: 3mg
Tried this recipe?Let us know how it was!

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