Our corn salad recipe is a refreshing way to enjoy this sweet vegetable.
In the culinary world, corn takes on many forms — from flat breads, chips and soups, to desserts like cakes, cookies, or even ice cream. Even the ingredient by itself makes a wonderful meal, needing no accompaniment.
Today, we’re sharing a simple, refreshing way to appreciate corn — starring in a salad. With complementing vegetables, fresh herbs and a pungent dressing, the salad effortlessly showcases these golden jewels.
Is Corn Healthy?
Corn is considered to be a good carb, thanks to the fair amount of fiber it contains. Meeting your daily fiber needs is known to improve the digestive system and keep your tummy full for longer.
Apart from this, there’s not much else to corn — its micronutrient profile is not really impressive. The vitamins and minerals of the dish are added to by the other vegetables, which play different roles in building a stronger body.
How Our Corn Salad Fits the Healthy Eating Guidelines
In the creation of this recipe we took time to make sure that it had the right amount of calories and nutrients for a healthy meal.
To avoid overconsumption of saturated fats and sodium, we limited the amount of cheese and salt. At the same time, our chefs paid close attention to the flavor to create a perfect balance.
Considering the work of having to boil/bake and shuck corn cobs, we went for canned corn instead. All it needs is a good rinse (to rid the excess sodium) and it’s ready for any dish.
In case you can’t find canned corn (usually not an issue), frozen corn can also save you time. They only need to be thawed but we’d give them a quick blanch for a softer texture.
If both are unavailable, corn on the cob is your only option. We have a section to walk you through how to cook corn on the cob.
2. Vegetables, Aromatics, and Extras
The key to a great salad is good handling of these elements: sweet, sour, salty, pungent, and fresh. The sweetness of corn pairs beautifully with sour tomato, salty feta cheese, pungent radish and onions, and fresh cucumber, cilantro, and oregano.
Something that you might really enjoy, or want to skip (and that’s fine) is minced raw garlic. It might be too strong for some, but for us, its flavors are simply irresistible.
Similarly, you can increase, decrease, or skip the jalapeño slices. They add a kick to the salad and add to the presentation but if you’d rather not, the salad will still look and taste great.
3. Corn Salad Dressing
The ingredients already cover the aforementioned elements well so we went for a simple dressing to bring everything together. We whisked together lemon juice, olive oil, mustard, salt and pepper; a basic mustard-based dressing that works for many salads.
How to Make Corn Salad
Here are the steps:
Make the dressing
Plate the vegetables
Toss them with the dressing
Sprinkle feta and cilantro on top. Serve
Refer to our corn salad recipe card below for the list of ingredients.
How to Cook Corn on the Cob for This Salad
If other forms of corn aren’t available, or you just feel like nothing beats the taste of fresh corn, here’s how you can make it work for this salad.
High chances are you have to work with cobs that still have the husk and silk on. With or without them, bring a pot of water to a boil, and cook the cobs for about 5 minutes.
Next, drain them and run them under tap water. Peel the husk, strip the silk away, and you’ll have perfectly cooked corn on the cob.
Place a bowl on top of a kitchen towel, and stand one cob inside the bowl. Slice off the kernels of one section, top to bottom, then rotate and do the same to the rest of the sections.
We once tried to do the opposite: slicing the kernels off before boiling them, and it’s not something we recommend. The kernels were difficult to scoop out of the pot and it ended up being very time-consuming.
Another easy option is to bake the corn still in the husks. Place on a baking sheet and bake at 350°F for 30 minutes, then follow the same process.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Corn, avocado, and tomato was light and flavorful, and the lime dressing tied everything together nicely.