Recipes that are all ears
Corn is a low-cal way to add sweet flavorand a little crunchto your summer meals. Try these 25 creative recipes for using your favorite summer veggie as a healthy whole grain staple.
Photo: John Kernick
Mexican Roasted Corn Salad With Buttermilk Dressing
Blend Mexican and Mediterranean ingredients with the fresh-tasting salad. Corn, lime, and chili powder, combined with grape halves and Parmesan, make a flavor-packed feast for a little over 200 calories.
Ingredients: Lime juice, olive oil, ancho chile powder, paprika, salt, corn, low-fat buttermilk, Parmesan cheese, red grapes, mixed greens, tarragon
Try this recipe: Mexican Roasted Corn Salad With Buttermilk Dressing
The weather may be warm nowadays, but there's always room for creamy chowder. Protein-packed shrimp, sweet corn, and red potatoes provide a healthy base while a small amount of heavy cream adds a rich flavor.
Ingredients: Low-sodium chicken broth, red potatoes, white corn, scallions, shrimp, heavy cream, lemons
Try this recipe: Shrimp-and-Corn Chowder
Photo: Becky Luigart-Stayner
Roasted Fresh Corn, Poblano, and Cheddar Pizza
Spicy and savory, this pizza will satisfy your cheese cravings while sneaking in some vitamin A-rich corn. Its Southwestern flavor will win over your taste buds, and 15 grams of protein will keep you satisfied.
Ingredients: Poblano chiles, cooking spray, corn, green onions, garlic, low-fat milk, eggs, salt, pepper, cheddar cheese, refrigerated pizza dough, fat-free sour cream, cilantro
Try this recipe: Roasted Fresh Corn, Poblano, and Cheddar Pizza
Photo: Jan Smith
Bean and Corn Salsa
Corn adds a sweet flavor to this juicy tomato-based salsa. Plus a dash of hot sauce makes this a spicy topping for tacos, tortilla chips, and even grilled meats.
Ingredients: Tomato, Vidalia onion, tomatillos, black beans, corn, parsley, limes, salt, pepper, hot sauce
Try this recipe: Bean and Corn Salsa
Photo: Getty Images
Savory Buttermilk Corn Cakes
Rethink breakfast with these veggie-packed hot cakes. They're a savory version of your favorite pancakes, full of protein, filling fiber, and the perfect amount of spice.
Ingredients: Olive oil, corn, red bell pepper, jalapeño pepper, scallions, flour, cornmeal, baking powder, baking soda, salt, buttermilk, eggs, cooking spray, sour cream
Try this recipe: Savory Buttermilk Corn Cakes
Zucchini With Corn and Cilantro
Whip up this simple Tex-Mex side dish on your next taco night as a substitute for salsa or guacamole salad. It's low-cal, but rich in vitamins A and C and folate.
Ingredients: Olive oil, zucchini, corn, cilantro, limes, salt, pepper
Try this recipe: Zucchini With Corn and Cilantro
Photo: Jan Smith
Corn Custards With Bacon-Potato Crust
Great with pork chops or barbecue chicken, this savory side combines corn with all your favorite indulgences. The crust, made with bacon and crushed potato chips, crumbles on the first bite.
Ingredients: Bacon, corn, onion, jalapeño pepper, garlic, fat-free milk, flour, salt, pepper, eggs, cooking spray, potato chips
Try this recipe: Corn Custards With Bacon-Potato Crust
Photo: Quentin Bacon
Pan-Seared Scallops With Summer Succotash
This heart-healthy meal combines low-cal scallops, which contain omega-3 fatty acids, as well as protein-packed edamame. Cider vinegar and buttermilk make a tangy dressing for this simple summer dish.
Ingredients: Sea scallops, black pepper, olive oil, yellow bell pepper, garlic, shallot, corn, edamame, cider vinegar, buttermilk, tarragon
Try this recipe: Pan-Seared Scallops With Summer Succotash
Grilled Corn With Chipotle Butter
Give a kick to your corn by brushing with butter flavored with chipotle chilis and lime juice and topping with queso fresco. You'll still get the sweet taste of corn (and immune-boosting vitamin A), but with an additional spicy flavor.
Ingredients: Corn, unsalted butter, chipotle chilis, limes, salt, black pepper, queso fresco
Try this recipe: Grilled Corn With Chipotle Butter
Photo: Leo Gong
Sweet Corn Ice Cream
Thought corn was just for side dishes? Turns out it makes a delicious addition to dessert too. Milk, sugar, and a bit of vanilla extract transform this vegetable into a delightfully sweet treat.
Ingredients: Corn, heavy whipping cream, milk, sugar, eggs, vanilla extract
Try this recipe: Sweet Corn Ice Cream
Chicken Quesadillas With Roasted Corn Salsa
Need a quick and easy meal? With just 10 minutes of prep and 14 minutes of cook time, you can get this meal on the table just about any night of the week. Chicken and dairy provide protein and vitamin B12, which plays an important role in heart health.
Ingredients: Whole-kernel corn, chunky bottled salsa, fresh cilantro, lime juice, chicken, chili powder, cumin, salt, pepper, olive oil, garlic, tortillas, Monterey Jack cheese
Try this recipe: Chicken Quesadillas With Roasted Corn Salsa
Tortilla Chicken Soup
This recipe is a lighter version of the mouth-watering, Mexican-style soup you know and love. We've swapped in fat-free sour cream so you can still top your bowl off with a creamy finish. If you have a peanut allergy, use canola oil in place of the peanut-based version.
Ingredients: Peanut oil, chicken thighs and breast, onion, celery, garlic, water, chicken broth, whole-kernel corn, chili powder, cumin, tomatoes, green chiles, jalapeño pepper, tortillas, sour cream
Try this recipe: Tortilla Chicken Soup
Lobster and Corn Salad With Tarragon Vinaigrette
The corn in this recipe provides a crunchy complement to lobster, and each serving dishes up 24 grams of filling protein. If you're short on time, this makes for a slightly more glamorous light lunch or side dishyou can throw the ingredients together in less than 20 minutes.
Ingredients: Champagne or white wine vinegar, lemon juice, shallot, tarragon, olive oil, salt, pepper, fresh corn kernels, lobster meat, chives
Try this recipe: Lobster and Corn Salad With Tarragon Vinaigrette
Toasted Quinoa With Chiles and Corn
Corn, jalapeño peppers, cumin, and scallions make this an out-of-the-ordinary dinner option that's equal parts crunchy and spicy. Cooking with quinoa doesn't get easier than this.
Ingredients: Quinoa, cumin, salt, unsweetened cocoa, chicken broth, whole-kernel corn, jalapeño peppers scallions, lime juice
Try this recipe: Toasted Quinoa With Chiles and Corn
Grilled Salmon With Charred-Corn Relish
What says summer more than fresh corn? This relish recipe pairs grilled salmon with kernels cut from the cob. It's a summertime meal that's full of fiber, protein, and heart healthy omega-3 fatty acids.
Ingredients: Corn, olive oil cooking spray, salt, black pepper, cherry tomatoes, extra-virgin olive oil, balsamic vinegar, basil, salmon fillets
Try this recipe: Grilled Salmon With Charred-Corn Relish
Cool Southwestern Salad with Corn and Avocado
The avocado and pinto beans in this recipe will keep you feeling full for longer, and for an indulgent treat, you can use baked tortilla chips to scoop them up. With a whopping 16 grams of fiber per serving, this isn't your run-of-the-mill salad.
Ingredients: Romaine lettuce, pinto beans, corn kernels, avocado, red onion, cilantro, extra-virgin olive oil, lime juice, cumin, salt, pepper, baked tortilla chips
Try this recipe: Cool Southwestern Salad with Corn and Avocado
Buttermilk-Corn Soup with Shrimp
This chilled soup tastes as good as it looks. Buttermilk, olive oil, and corn give it a rich and creamy taste, and fresh shrimp boost the protein intake to 15 grams per serving.
Ingredients: Shrimp, salt, pepper, olive oil, onion, garlic, chili powder, cumin, corn kernels, buttermilk
Try this recipe: Buttermilk-Corn Soup with Shrimp
Fresh Corn with Avocado, Scallions, and Spiced Scallops
Scallops are a good source of omega-3 fatty acids and make a tasty addition to seasonal corn and avocados. Plus, this fast dinner recipe can be ready in just 15 minutes.
Ingredients: Avocado, lime juice, sea scallops, salt, pepper, cumin, olive oil, corn kernels, scallion, white wine
Try this recipe: Fresh Corn with Avocado, Scallions, and Spiced Scallops
Banana Corn Muffins
These moist, sweet muffins are perfect for a grab-and-go breakfast or quick snack. And they are easy to make. If you've got a ripe banana lying around, this four-ingredient recipe is the perfect use for it. Try this recipe with fat-free milk, which has 5 fewer grams of fat than low-fat milk.
Ingredients: Mashed banana, milk, corn muffin mix, cooking spray
Try this recipe: Banana Corn Muffins
Grilled Flank Steak with Corn Salsa
Corn salsa is a low-calorie, flavor-filled way to spice up any dish, and it works particularly well with flank steak. This hearty dish is surprisingly low-calonly 297 calories per serving.
Ingredients: Corn, canned black beans, red bell pepper, jalapeño pepper, garlic, lime juice, cilantro, pepper, flank steak, red wine, lemon juice, onion, Worcestershire sauce, cooking spray
Try this recipe: Grilled Flank Steak with Corn Salsa
Spicy Chicken With Poblano Peppers and Cheese
This recipe uses a medley of vegetables, many of them superfoods. Make this Mexican-style casserole any weeknight to get your fill of vitamin C, fiber, and whole grains.
Ingredients: Poblano chiles, chicken breast, cheddar cheese, corn kernels, onion, zucchini, red bell pepper, cilantro, salt, cumin, paprika, pepper, garlic, salsa, cooking spray, baked tortilla chips
Try this recipe: Spicy Chicken With Poblano Peppers and Cheese
Photo: Leigh Beisch
Crab Cakes With Fresh-Corn Salsa
Make your own crab cakes? Yes! It's easier than you may think. Crab meat is high in vitamin B12, protein, and iron. And when paired with this homemade corn salsa, you get a meal that clocks in at just 274 calories per servingmuch leaner than crab cakes smothered in creamy tartar sauce.
Ingredients: Shredded lump crabmeat, breadcrumbs, mayonnaise, chives, lemon juice, egg whites, salt, pepper, canola oil, corn, cherry tomatoes, Italian salad dressing
Try this recipe: Crab Cakes With Fresh-Corn Salsa
Grilled Oaxacan Corn
Grilling is about more than just meat. When it comes time to grill your veggies, reach for this recipe. It takes corn on the cob to a whole new level, by topping it with queso fresco, cayenne pepper, and lime juice. Delish!
Ingredients: Corn, lime juice, olive oil, cayenne pepper, salt, queso fresco, cilantro
Try this recipe: Grilled Oaxacan Corn
Mushroom, Corn, and Poblano Tacos
This protein-packed meal will keep hunger pangs away, and the mix of chili powder, cumin, and hot sauce will satisfy a spicy food fan's taste buds. Keep the tortillas soft by wrapping them in foil and keeping them in a warm oven until you're ready to serve.
Ingredients: Olive oil, mushrooms, onion, oregano, garlic, chili powder, cumin, poblano chile, corn, black beans, salsa verde, lime juice, hot sauce, salt, corn tortillas, queso fresco, cilantro, sour cream, lime wedges
Try this recipe: Mushroom, Corn, and Poblano Tacos
Parmesan-Corn Bread Muffins
For a special cheesy dinner side, whip up these piping hot muffins. Only 151 calories each, these muffins are made with fat-free buttermilk and egg whites, which cuts back on the saturated fat and cholesterol.
Ingredients: All-purpose flour, yellow cornmeal, sugar, baking powder, salt, buttermilk, vegetable oil, egg whites, cooking spray, Parmesan cheese
Try this recipe: Parmesan-Corn Bread Muffins