From grilled corn to chowder, these healthy corn recipes are anything but boring. Whether you use fresh, frozen or sweet corn right from the cob, you’re sure to find a new family favorite.
30 Healthy Corn Recipes to Try Tonight
Updated on Aug. 19, 2021
Pesto Corn Salad with Shrimp
Nutrition Facts
1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate (8g sugars, 5g fiber), 23g protein.
This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California
1/30
2/30
Black Bean and Corn Guacamole
Servings
6 servings
From the Recipe Creator:
Head to any Mexican restaurant and we guarantee you’ll see this combo on the menu. The bright colors and contrasting textures make black beans and corn fun additions to guacamole. For extra flavor, grill the corn first.—Taste of Home Test Kitchen
Nutrition Facts:
1/4 cup: 144 calories, 11g fat (1g saturated fat), 0 cholesterol, 206mg sodium, 12g carbohydrate (1g sugars, 6g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
3/30
Fresh Corn and Tomato Fettuccine
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This recipe combines delicious whole wheat pasta with the best of fresh garden produce. It’s tossed with heart-healthy olive oil, and a little feta cheese gives it bite. —Angela Spengler, Tampa, Florida
Nutrition Facts:
2 cups: 527 calories, 17g fat (5g saturated fat), 84mg cholesterol, 1051mg sodium, 75g carbohydrate (7g sugars, 9g fiber), 21g protein.
4/30
Grilled Street Corn
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Mexican food is my grandmother’s favorite. I wanted a perfect side for her legendary tacos, and this chile-lime grilled corn turned out to be just right. —Ashley Crainshaw, Shawnee, Kansas
Nutrition Facts:
1 ear of corn with about 1 tablespoon sour cream mixture: 143 calories, 6g fat (3g saturated fat), 16mg cholesterol, 180mg sodium, 20g carbohydrate (7g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fat.
5/30
Fresh Corn & Potato Chowder
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
This corn chowder recipe was one of my favorites as a child in upstate New York, and I still love it today. For extra depth, place the spent cob in the soup, simmer, then remove. —Tracy Bivins, Knob Noster, Missouri
Nutrition Facts:
1 cup: 200 calories, 8g fat (5g saturated fat), 30mg cholesterol, 534mg sodium, 26g carbohydrate (6g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1-1/2 fat.
6/30
Quick Corn Salad
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
This sensational salad is a delight to serve because you can make it ahead and it’s an easy way to put garden bounty to good use. With colorful ingredients like corn, tomato and green pepper, it’s also pretty in the bowl and on your plate.
-Rita Reifenstein, Evans City, Pennsylvania
-Rita Reifenstein, Evans City, Pennsylvania
Nutrition Facts:
3/4 cup: 138 calories, 7g fat (1g saturated fat), 2mg cholesterol, 169mg sodium, 18g carbohydrate (7g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1.500 fat, 1 starch.
7/30
Southwestern Sauteed Corn
Total Time
20 min
Servings
5 servings
From the Recipe Creator:
My mother-in-law came up with this corn skillet dish one night for dinner. Everyone who tries it absolutely loves it! —Chandy Ward, Aumsville, Oregon
Nutrition Facts:
2/3 cup: 104 calories, 3g fat (2g saturated fat), 6mg cholesterol, 256mg sodium, 20g carbohydrate (2g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
8/30
Chicken Corn Soup
Total Time
1 hour 5 min
Servings
12 servings (about 4 quarts)
From the Recipe Creator:
Creamed corn and butter make my chicken corn soup homey and rich. This recipe makes a big batch, but the soup freezes well for future meals—one reason why soups are my favorite thing to make. —Beverly Hoffman, Sandy Lake, Pennsylvania
Nutrition Facts:
1-1/3 cups: 201 calories, 6g fat (3g saturated fat), 57mg cholesterol, 697mg sodium, 19g carbohydrate (3g sugars, 2g fiber), 18g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 fat.
9/30
Sweet Corn-Tomato Salad
Total Time
25 min
Servings
10 servings.
From the Recipe Creator:
I always make this for family events and parties. It reminds me of all the fun barbecues and picnics over the years. Fresh corn and basil make a huge difference in this recipe. —Jessica Kleinbaum, Plant City, Florida
Nutrition Facts:
3/4 cup: 192 calories, 12g fat (1g saturated fat), 0 cholesterol, 407mg sodium, 21g carbohydrate (9g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch, 1 vegetable.
10/30
Bacon-Corn Stuffed Peppers
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
Filled with corn, salsa, green onions, mozzarella cheese and bacon, these grilled pepper halves are sure to liven up your next cookout. They have a wonderful taste and give a fun twist to the usual corn on the cob. —Mitzi Sentiff, Annapolis, Maryland
Nutrition Facts:
1 stuffed pepper half: 130 calories, 4g fat (1g saturated fat), 9mg cholesterol, 207mg sodium, 21g carbohydrate (5g sugars, 3g fiber), 6g protein. Diabetic exchanges: 1 starch, 1 vegetable, 1/2 fat.
11/30
Strawberry Corn Salsa
Total Time
15 min
Servings
5-1/2 cups
From the Recipe Creator:
This recipe makes art in a bowl! All the colors of summer are captured in this salsa with a fresh, light flavor perfect for snacking between swims or to kick off a backyard barbecue. This can be served with chips or alone as a side dish. —Catherine Goza, Charlotte, North Carolina
Nutrition Facts:
1/4 cup (calculated without chips): 49 calories, 3g fat (0 saturated fat), 0 cholesterol, 56mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 1g protein.
12/30
Sweet Corn and Potato Gratin
Total Time
1 hour 15 min
Servings
8 servings
From the Recipe Creator:
This tasty potato gratin side dish combines great garlic and onion flavor, and kids love the nice crispy topping, too! —Jennifer Olson, Pleasanton, California
Nutrition Facts:
3/4 cup: 213 calories, 6g fat (3g saturated fat), 14mg cholesterol, 452mg sodium, 37g carbohydrate (6g sugars, 3g fiber), 5g protein.
13/30
Corn, Rice & Bean Burritos
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
No one will miss the meat when you dish up these satisfying burritos bursting with a fresh-tasting filling. They’re fast to fix and won’t put a dent in your wallet. —Sharon W. Bickett, Chester, South Carolina
Nutrition Facts:
1 burrito with 1 tablespoon salsa: 326 calories, 8g fat (2g saturated fat), 8mg cholesterol, 500mg sodium, 52g carbohydrate (5g sugars, 4g fiber), 13g protein.
14/30
Instant Pot Corn Chowder
Total Time
30 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
Enjoy this chowder’s rich, slow-simmered flavor in record time by using an Instant Pot. Corn chowder is a classic staple, with its hearty flavors of creamy sweet corn, bacon crumbles, shredded cheddar cheese and chopped parsley. —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 191 calories, 9g fat (5g saturated fat), 31mg cholesterol, 709mg sodium, 21g carbohydrate (5g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1/2 fat.
15/30
White Balsamic Blueberry, Corn and Feta Salad
Total Time
50 min
Servings
10 servings
From the Recipe Creator:
I’m not typically a huge fan of summer corn, but when it comes to this sweet, salty, refreshing salad, I can’t put my fork down. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
3/4 cup: 133 calories, 6g fat (1g saturated fat), 3mg cholesterol, 210mg sodium, 19g carbohydrate (8g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
16/30
Shrimp & Corn Stir-Fry
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Nutrition Facts:
1 serving (calculated without rice): 239 calories, 9g fat (1g saturated fat), 138mg cholesterol, 443mg sodium, 19g carbohydrate (8g sugars, 3g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 starch, 1 vegetable.
17/30
Edamame Corn Carrot Salad
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
I came up with this easy salad while brainstorming light, protein-filled recipes. My vegetarian and vegan friends are especially big fans. —Maiah Miller, Monterey, California
Nutrition Facts:
2/3 cup: 111 calories, 5g fat (0 saturated fat), 0 cholesterol, 135mg sodium, 14g carbohydrate (4g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
18/30
Tomato, Avocado and Grilled Corn Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
With ripe tomatoes, fresh basil and grilled corn, this bright salad tastes just like summertime! —Angela Spengler, Tampa, Florida
Nutrition Facts:
1 serving: 164 calories, 13g fat (2g saturated fat), 3mg cholesterol, 237mg sodium, 11g carbohydrate (4g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 vegetable, 1/2 starch.
19/30
Corn Okra Creole
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
This dish is representative of my area of the country, and particularly the Texas-Louisiana border. The okra, corn and Creole seasonings are all popular here. —Ruth Aubey, San Antonio, Texas
Nutrition Facts:
2/3 cup: 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 19mg sodium, 20g carbohydrate (8g sugars, 4g fiber), 4g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch.
20/30
Black Bean and Corn Tacos
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
We eat meatless meals a few times a week, so I replaced the beef with nutty brown rice to bulk up these tacos. Sometimes I also like to swap in quinoa for the rice. —Kristin Rimkus, Snohomish, Washington
Nutrition Facts:
2 tacos: 423 calories, 12g fat (4g saturated fat), 20mg cholesterol, 682mg sodium, 64g carbohydrate (12g sugars, 10g fiber), 17g protein.
21/30
Barley Corn Salad
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
A terrific alternative to pasta salad, this colorful side dish adds refreshing herb flavor to corn, barley, and red and green peppers. Bring it to your next get-together and see how fast it disappears! —Mary Ann Kieffer of Lawrence, Kansas
Nutrition Facts:
2/3 cup: 156 calories, 5g fat (0 saturated fat), 0 cholesterol, 202mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1 fat.
22/30
Basil Grilled Corn on the Cob
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Corn on the cob is a comforting and cherished Midwest dish. It’s amazing when grilled, and my recipe adds a few unexpected ingredients to make it taste even more like summertime. —Caitlin Dawson, Monroe, Ohio
Nutrition Facts:
1 ear of corn: 125 calories, 5g fat (3g saturated fat), 10mg cholesterol, 489mg sodium, 20g carbohydrate (7g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 starch, 1 fat.
23/30
Confetti Corn
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This easy corn dish is sure to dress up almost any entree. I added the crunch of water chestnuts, red pepper and chopped carrot—along with extra nutrition. —Glenda Watts, Charleston, Illinois
Nutrition Facts:
3/4 cup: 140 calories, 4g fat (1g saturated fat), 0 cholesterol, 7mg sodium, 26g carbohydrate (3g sugars, 3g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.
24/30
Basil Corn & Tomato Bake
Total Time
1 hour 15 min
Servings
10 servings
From the Recipe Creator:
I think this is the ultimate dish to make when sweet Jersey corn is in season. Combined with tomatoes, zucchini and basil, it makes for a spectacular side for brunch, lunch or dinner. —Erin Chilcoat, Central Islip, New York
Nutrition Facts:
3/4 cup: 131 calories, 4g fat (1g saturated fat), 47mg cholesterol, 299mg sodium, 20g carbohydrate (5g sugars, 3g fiber), 6g protein. Diabetic Exchanges: 1 starch, 1/2 fat.
25/30
Black Bean & Corn Quinoa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
Some vegan quinoa recipes are boring, but this one definitely isn’t. My daughter’s college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Nutrition Facts:
1-1/4 cups: 375 calories, 10g fat (1g saturated fat), 0 cholesterol, 668mg sodium, 60g carbohydrate (5g sugars, 10g fiber), 13g protein.
26/30
Spicy Pumpkin & Corn Soup
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
A seriously quick dish, it can satisfy a hungry household in 15 minutes. My family loves sharing this soup with cornbread, or you can add a zesty kick with some Rotel. — Heather Rorex, Winnemucca, Nevada
Nutrition Facts:
3/4 cup: 100 calories, 0 fat (0 saturated fat), 0 cholesterol, 542mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 1 starch.
27/30
Ricotta, Tomato & Corn Pasta
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I love to make healthy meals with produce from my latest farmers market trip. This pasta takes just 30 minutes from pantry to dinner table. You can easily make it a meat entree by adding cooked, shredded chicken. —Jerilyn Korver, Bellflower, California
Nutrition Facts:
1-1/2 cups: 275 calories, 5g fat (1g saturated fat), 7mg cholesterol, 429mg sodium, 46g carbohydrate (4g sugars, 8g fiber), 13g protein. Diabetic Exchanges: 3 starch, 1 lean meat.
28/30
Fresh Corn & Avocado Dip
Total Time
20 min
Servings
4 cups
From the Recipe Creator:
I alter my sister’s dip recipe by adding finely chopped jalapeno for a little heat. It’s a different way of serving corn as a dip that can be made ahead of time and refrigerated until serving. —Pat Roberts, Thornton, Ontario
Nutrition Facts:
1/4 cup (calculated without chips): 52 calories, 3g fat (0 saturated fat), 0 cholesterol, 4mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1/2 starch, 1/2 fat.
29/30
Grilled Corn Hummus Tostadas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This recipe is a combo of Mediterranean and Mexican cuisines, giving it a unique taste. Avocado and hummus may sound like a weird mix, but they really go well together. —Lauren Knoelke, Milwaukee, Wisconsin
Nutrition Facts:
2 tostadas: 453 calories, 23g fat (5g saturated fat), 8mg cholesterol, 692mg sodium, 55g carbohydrate (9g sugars, 12g fiber), 14g protein.
30/30
Fiesta Corn and Beans
Total Time
3 hours 25 min
Servings
10 servings
From the Recipe Creator:
Bursting with southwestern flavors, the zesty veggie medley here can be served as a side dish or a meatless meal-in-one. The dollop of yogurt is a cool, creamy finishing touch. —Gerald Hetrick, Erie, Pennsylvania
Nutrition Facts:
3/4 cup: 149 calories, 2g fat (0 saturated fat), 0 cholesterol, 380mg sodium, 28g carbohydrate (5g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable.
