19 Delicious Healthy Corn Recipes Flavorful

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Written By Lorraine Koller

DIY expert, architect, 20+ years in crafting, home improvement, and interior design.

Are you looking for a delicious and nutritious way to incorporate corn into your meals? Look no further! Corn is a staple crop that’s not only easy to work with, but also packed with vitamins, minerals, and antioxidants. In this article, we’ll explore 19 mouth-watering and healthy corn recipes that are perfect for any time of year.

From classic summer salads to hearty winter soups, these recipes showcase the versatility of corn in a variety of dishes. Whether you’re a vegetarian, vegan, or simply looking for some inspiration in the kitchen, there’s something on this list for everyone.

Grilled Corn Salad with Avocado and Lime

Brighten up your plate with this refreshing summer salad featuring grilled corn, creamy avocado, and a squeeze of lime. This flavorful combination is perfect for a light and healthy meal or as a side dish for any occasion.

Ingredients:

– 4 ears of corn, husked and silked
– 1 ripe avocado, diced
– 1/2 red onion, thinly sliced
– 1 jalapeño pepper, seeded and finely chopped
– 1/2 cup fresh cilantro leaves, chopped
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. Grill corn for 10-12 minutes, turning occasionally, until lightly charred.
3. In a large bowl, combine grilled corn, avocado, red onion, jalapeño, and cilantro.
4. Squeeze lime juice over the top and season with salt and pepper to taste.
5. Serve immediately and enjoy!

Cooking Time: 15-20 minutes

Healthy Corn and Black Bean Salsa

This vibrant salsa is a perfect blend of sweet corn, savory black beans, and tangy lime juice, making it a great addition to your next taco Tuesday or as a healthy dip for your favorite snacks.

Ingredients:

– 1 cup frozen corn kernels, thawed
– 1 can black beans, drained and rinsed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons lime juice
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. In a medium bowl, combine corn kernels, black beans, and red bell pepper.
2. Squeeze lime juice over the mixture and stir to combine.
3. Add chopped cilantro and stir again.
4. Drizzle olive oil over the mixture and season with salt and pepper to taste.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.

Cooking Time: None! This salsa is ready in just a few minutes of prep time.

Spicy Corn and Quinoa Stuffed Peppers

A flavorful twist on traditional stuffed peppers, this recipe combines the sweetness of corn with the heat of jalapeños, all wrapped up in a nutritious package.

Ingredients:
– 4 bell peppers (any color)
– 1 cup cooked quinoa
– 1 cup frozen corn kernels, thawed
– 1/2 cup chopped red onion
– 1 minced jalapeño pepper
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheddar cheese for serving

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers, removing seeds and membranes. Place them in a baking dish.
3. In a large bowl, mix together quinoa, corn, onion, jalapeño, and olive oil. Season with salt and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 25 minutes.
6. Remove foil and continue baking for an additional 10-15 minutes, or until peppers are tender.
7. Serve warm, topped with shredded cheddar cheese if desired.

Cooking Time: 35-40 minutes

Low-Fat Creamy Corn Chowder

A comforting and flavorful soup that’s perfect for a chilly evening. This low-fat version of the classic recipe uses Greek yogurt to add creaminess without adding extra calories.

Ingredients:

– 2 tablespoons olive oil
– 1 small onion, chopped
– 3 cups corn kernels (fresh or frozen)
– 2 cloves garlic, minced
– 1 cup reduced-fat chicken broth
– 1/2 cup Greek yogurt
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the corn kernels, garlic, and paprika. Cook for an additional 2 minutes.
4. Pour in the chicken broth and bring to a simmer.
5. Reduce heat to low and let soup simmer for 10-12 minutes or until the flavors have melded together.
6. Stir in the Greek yogurt until fully incorporated.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh cilantro leaves if desired.

Cooking Time: 15-18 minutes

Corn and Zucchini Fritters with Greek Yogurt Dip

This recipe combines the sweetness of corn and zucchini with a crispy fritter exterior, served with a tangy and refreshing Greek yogurt dip. Perfect as an appetizer or side dish.

Ingredients:

– 1 cup corn kernels
– 1 medium zucchini, grated
– 1/2 cup all-purpose flour
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/2 cup buttermilk
– Vegetable oil for frying
– Greek yogurt dip ingredients: 1 cup Greek yogurt, 1 tablespoon lemon juice, 1 minced garlic clove, salt and pepper to taste

Instructions:

1. Preheat the oil in a deep frying pan to 375°F (190°C).
2. In a bowl, mix together corn, zucchini, flour, salt, and baking powder.
3. Add buttermilk and stir until just combined.
4. Drop tablespoonfuls of the mixture into the hot oil and fry for 2-3 minutes or until golden brown.
5. Remove from oil and drain on paper towels.
6. For the Greek yogurt dip, mix all ingredients together in a bowl. Serve chilled.

Cooking Time: 10-12 minutes (frying time) + 30 minutes (preparation time)

Roasted Corn and Tomato Bruschetta

Roasted Corn and Tomato Bruschetta: A flavorful twist on the classic Italian appetizer, this recipe combines sweet roasted corn with juicy tomatoes and fresh herbs for a delicious summer treat.

Ingredients:

– 1 bag of corn kernels (about 2 cups)
– 3 large tomatoes, cored and diced
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh basil
– Salt and pepper to taste
– 6-8 slices of bread (Italian or baguette work well)
– 1/4 cup crumbled feta cheese (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss corn kernels with 2 tablespoons olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes or until lightly caramelized.
3. In a separate bowl, mix diced tomatoes, garlic, basil, salt, and pepper.
4. Brush bread slices with remaining 1 tablespoon olive oil and toast until slightly crispy.
5. Top toasted bread with roasted corn, tomato mixture, and crumbled feta cheese (if using).
6. Serve immediately and enjoy!

Cooking Time: 25-30 minutes

Healthy Corn and Spinach Quesadillas

These quesadillas are a flavorful and nutritious twist on the classic, packed with sautéed spinach, sweet corn, and melted cheese. Perfect as a quick lunch or dinner option.

Ingredients:

– 2 whole wheat tortillas
– 1 cup fresh spinach leaves
– 1 cup frozen corn kernels, thawed
– 1/4 cup reduced-fat shredded cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste

Instructions:

1. Preheat a large skillet or griddle over medium-high heat.
2. In a bowl, mix together spinach, corn, and a pinch of salt and pepper.
3. Place one tortilla in the skillet and sprinkle half of the spinach-corn mixture on half of the tortilla.
4. Top with shredded cheese and fold the tortilla in half to enclose filling.
5. Cook for 2-3 minutes or until the tortilla is lightly browned and the cheese is melted.
6. Flip and cook for an additional 2-3 minutes or until the other side is also lightly browned.
7. Repeat with remaining ingredients.

Cooking Time: 4-6 minutes per quesadilla

Corn and Sweet Potato Hash with Poached Eggs

Start your day off right with this hearty and flavorful corn and sweet potato hash, topped with a perfectly poached egg. This recipe is perfect for brunch or breakfast on-the-go.

Ingredients:

– 2 large sweet potatoes, peeled and diced
– 1 cup frozen corn kernels
– 2 tablespoons olive oil
– Salt and pepper to taste
– 4 large eggs
– Optional: chopped fresh herbs (such as chives or scallions) for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add corn kernels and cook for 5-7 minutes, stirring occasionally, or until lightly browned.
4. Poach eggs by cracking them into a pot of simmering water. Cook for 3-5 minutes, or until whites are set and yolks are cooked to desired doneness.
5. To assemble the hash, place roasted sweet potatoes on a plate, top with corn kernels, and finish with a poached egg.

Cook Time: 25-30 minutes

Lightened-Up Mexican Street Corn

Elevate your snack game with this healthier take on a classic favorite! This recipe uses reduced-fat cheese and a squeeze of fresh lime juice to add flavor without the extra calories.

Ingredients:

– 4 ears of corn, husked and silked
– 1/4 cup reduced-fat mayonnaise
– 2 tablespoons freshly squeezed lime juice
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1/2 cup shredded part-skim mozzarella cheese
– Salt and pepper to taste
– Optional: diced cilantro, crumbled queso fresco, or crumbled cotija cheese for garnish

Instructions:

1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together mayonnaise, lime juice, olive oil, garlic, salt, and pepper.
3. Add corn to the bowl and toss to coat.
4. Grill corn for 10-12 minutes, turning every 2-3 minutes, until slightly charred.
5. Remove from heat and sprinkle with mozzarella cheese.
6. Serve hot, garnished with optional toppings if desired.

Cooking Time: 15-17 minutes

Corn and Kale Soup with Turmeric

Warm up with this comforting soup that combines the sweetness of corn with the earthiness of kale, all infused with a hint of turmeric’s anti-inflammatory goodness.

Ingredients:

– 2 cups corn kernels
– 2 cups chopped kale leaves
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic in a little water until softened.
2. Add the corn, cumin, coriander, and turmeric; cook for 3-4 minutes.
3. Add the chopped kale and vegetable broth; bring to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
5. Stir in the diced tomatoes and season with salt and pepper.
6. Serve hot, garnished with a sprinkle of paprika or chopped fresh herbs.

Cooking Time: 30-35 minutes

Grilled Corn and Chickpea Buddha Bowl

Savor the sweet flavors of grilled corn and creamy chickpeas in this nutritious and filling Buddha bowl recipe, perfect for a quick weeknight dinner or packed lunch.

Ingredients:

– 4 ears of corn, husked and silked
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tbsp olive oil
– 1 tsp lime juice
– 1/2 tsp smoked paprika
– Salt and pepper to taste
– Optional toppings: diced tomatoes, avocado, cilantro, feta cheese

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. Brush corn ears with olive oil and season with salt, pepper, and lime juice.
3. Grill corn for 10-12 minutes, turning frequently, until slightly charred.
4. Meanwhile, in a large bowl, combine chickpeas, smoked paprika, salt, and pepper.
5. Once grilled, slice corn off the cob into bite-sized pieces and add to the bowl with chickpeas.
6. Toss to combine and adjust seasoning as needed.
7. Serve warm or at room temperature, topped with your choice of optional ingredients.

Cooking Time: 20-25 minutes

Corn and Lentil Stuffed Bell Peppers

This recipe combines the natural sweetness of bell peppers with the earthy flavor of lentils and the crunch of corn, making for a delicious and nutritious meal.

Ingredients:

– 4 large bell peppers, any color
– 1 cup cooked lentils
– 1 cup frozen corn kernels
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese

Instructions:

1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked lentils, corn kernels, chopped onion, minced garlic, and olive oil.
4. Stuff each bell pepper with the lentil-corn mixture, filling to the top.
5. Place stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes, or until bell peppers are tender.
7. Serve hot, garnished with optional shredded cheddar cheese.

Cooking Time: 45-50 minutes

Healthy Corn and Egg Breakfast Muffins

Moist and flavorful, these breakfast muffins are packed with protein, fiber, and whole grains to keep you fueled until lunchtime. With the added sweetness of corn and a hint of spice from cumin, you’ll be looking forward to your morning routine.

Ingredients:

– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 1/4 cup cornmeal
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup grated cheddar cheese (reduced-fat)
– 1 large egg
– 1/2 cup canned corn, drained
– 1 tablespoon honey
– 1/4 teaspoon ground cumin

Instructions:

1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a bowl, whisk together oats, flour, cornmeal, baking powder, and salt.
3. In another bowl, beat the egg and mix in cheese, corn, honey, and cumin.
4. Add wet ingredients to dry ingredients; stir until just combined.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted comes out clean.

Cooking Time: 18-20 minutes

Corn and Broccoli Casserole with Almond Crumble

A delicious and satisfying side dish that combines the sweetness of corn and broccoli with a crunchy almond topping. This casserole is perfect for family gatherings or as a comforting addition to any meal.

Ingredients:

– 1 cup frozen corn kernels
– 3 cups broccoli florets
– 2 tablespoons butter
– 1 onion, chopped
– 1 cup grated cheddar cheese
– 1/2 cup heavy cream
– 1 teaspoon paprika
– Salt and pepper to taste
– Almond Crumble (see below)

Almond Crumble:

– 1/4 cup sliced almonds
– 2 tablespoons brown sugar
– 1 tablespoon all-purpose flour

Instructions:

1. Preheat oven to 375°F.
2. In a large skillet, melt butter and sauté onion until softened. Add corn and broccoli; cook until tender.
3. In a separate bowl, combine cheese, cream, paprika, salt, and pepper. Pour over vegetable mixture and stir until combined.
4. Transfer mixture to a 9×13 inch baking dish.
5. Top with Almond Crumble (see below).
6. Bake for 25-30 minutes or until casserole is golden brown.

Almond Crumble:

1. Mix almonds, brown sugar, and flour in a small bowl.
2. Sprinkle mixture evenly over the casserole top.

Corn and Cucumber Salad with Fresh Herbs

This refreshing summer salad combines sweet corn, crunchy cucumbers, and fragrant herbs for a light and flavorful side dish or snack. Perfect for picnics, barbecues, or everyday meals.

Ingredients:

– 1 cup fresh corn kernels (from about 2 ears of corn)
– 2 large cucumbers, peeled and thinly sliced
– 1/4 cup chopped fresh parsley
– 2 tablespoons chopped fresh dill
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste

Instructions:

1. In a large bowl, combine corn kernels and cucumber slices.
2. In a small bowl, mix together parsley, dill, and lime juice.
3. Pour the herb mixture over the corn and cucumber mixture.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 30 minutes before serving.

Cooking Time: None! This salad is ready in just a few minutes of preparation.

Corn and Cauliflower Rice Pilaf

This flavorful pilaf is a perfect blend of sweet corn, tender cauliflower, and aromatic spices. It’s a great side dish or light meal for any occasion.

Ingredients:

– 1 cup cooked white rice
– 1 cup frozen corn kernels, thawed
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent.
3. Add the cauliflower florets and cook until tender, about 5 minutes.
4. Stir in the cooked rice, corn kernels, cumin, salt, and pepper.
5. Transfer the mixture to a baking dish and bake for 15-20 minutes or until heated through.
6. Garnish with fresh cilantro leaves, if desired.

Cooking Time: 20-25 minutes

Healthy Corn and Shrimp Stir-Fry

This vibrant stir-fry is a perfect combination of protein-packed shrimp, nutritious corn, and crunchy vegetables, all cooked to perfection in just a few minutes. This recipe is quick, easy, and packed with flavor.

Ingredients:

– 1 pound large shrimp, peeled and deveined
– 2 cups mixed bell peppers (any color), sliced
– 1 cup frozen corn kernels, thawed
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)

Instructions:

1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the shrimp and cook until pink, about 2-3 minutes per side; set aside.
3. In the same pan, add the bell peppers and cook until tender, about 3-4 minutes.
4. Add the garlic, corn kernels, and soy sauce to the pan; stir-fry for 1 minute.
5. Return the shrimp to the pan and stir-fry for an additional 30 seconds to combine.
6. Season with salt and pepper to taste.
7. Garnish with cilantro leaves, if desired.

Cooking Time: 10-12 minutes

Corn and Pumpkin Soup with Coconut Milk

This comforting soup combines the sweetness of corn and pumpkin with the creaminess of coconut milk, perfect for a chilly day or as a healthy snack. This recipe is easy to make and can be customized to suit your taste.

Ingredients:

– 1 medium onion, chopped
– 2 cloves of garlic, minced
– 1 small pumpkin (about 1 lb), peeled, seeded, and cubed
– 2 cups frozen corn kernels
– 4 cups vegetable broth
– 1 can (14 oz) coconut milk
– Salt and pepper to taste
– Fresh cilantro or scallions for garnish (optional)

Instructions:

1. In a large pot, sauté the onion and garlic until softened.
2. Add the pumpkin and cook for 5 minutes, stirring occasionally.
3. Stir in the corn kernels, vegetable broth, and coconut milk.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the soup has thickened slightly.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with cilantro or scallions if desired.

Cooking Time: 30-40 minutes

Corn and Blueberry Salad with Honey-Lime Dressing

This refreshing salad combines the natural sweetness of corn and blueberries with a tangy honey-lime dressing, perfect for warm weather gatherings or a quick weeknight dinner.

Ingredients:

– 1 cup frozen corn kernels, thawed
– 1 cup fresh blueberries
– 1/4 cup chopped red onion
– 1/2 cup crumbled feta cheese (optional)
– 2 tablespoons honey
– 1 tablespoon freshly squeezed lime juice
– Salt and pepper to taste

Instructions:

1. In a large bowl, combine corn kernels, blueberries, and red onion.
2. In a small bowl, whisk together honey and lime juice until well combined.
3. Pour the dressing over the corn mixture and toss to coat.
4. Sprinkle feta cheese on top (if using).
5. Season with salt and pepper to taste.
6. Serve immediately or refrigerate for up to 2 hours before serving.

Cooking Time: None, as this is a no-cook recipe!

Summary

Get ready to indulge in the sweet and savory world of corn! This collection of 19 healthy and delicious recipes showcases the versatility of this beloved ingredient. From classic dishes like grilled corn salad with avocado and lime, to innovative creations such as spicy quinoa stuffed peppers and corn and zucchini fritters with Greek yogurt dip, there’s something for everyone. Whether you’re in the mood for a comforting chowder or a light and refreshing salad, these recipes are sure to satisfy your cravings while keeping things healthy and flavorful.

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