Corn is officially (finally) in season and crisp ears of it are everywhere — from markets to roadside stands. This gluten-free grain is naturally high in vitamin A and fiber, and also contains antioxidants. Switch up your corn-on-the-cob routine with these eight inspiring recipes.
1. FRESH CORN SALSA | LEMON TREE DWELLING
This five-ingredient corn salsa, dressed with lime juice and salt, makes the most of sweet corn. Fresh and colorful, it’s sure to be a crowd pleaser. Recipe makes 6 servings at 1/2 cup each.
Nutrition (per serving): Calories: 55; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 196mg; Carbohydrate: 12g; Dietary Fiber: 2g; Sugar: 6g; Protein: 1
2. FISH TACO BOWLS | THE LIVE-IN KITCHEN
If you’re having one of those hectic weeknights, this 20-minute fish taco bowl is the answer. Seasoned cod is pan-fried until flaky and paired with corn, red bell pepper and black beans for a colorful meal. Recipe makes 4 servings.
Nutrition (per serving): Calories: 341; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 349mg; Carbohydrate: 54g; Dietary Fiber: 10g; Sugar: 7g; Protein: 22g
3. GRILLED HONEY LIME CHICKEN WITH COWBOY CAVIAR | MYFITNESSPAL’S RECIPES
Part bean salad and part salsa dip, cowboy caviar is a vibrant combination of black-eyed peas, corn, tomatoes, onions and avocado — and it’s rich in antioxidants and fiber. Recipe makes 4 servings at 1 chicken breast and 3/4 cup cowboy caviar each.
Nutrition (per serving): Calories: 357; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 82mg; Sodium: 334mg; Carbohydrate: 38g; Dietary Fiber: 9g; Sugar: 13g; Protein: 37g
4. SOUTHWEST STUFFED BELL PEPPERS | THE ROASTED ROOT
Spice up your weeknight meals with these southwest stuffed bell peppers. Packed with black beans and corn, this dish helps you get your daily dose of veggies and fiber — one stuffed pepper provides 8 grams of fiber. Recipe makes 4 servings at 1 stuffed bell pepper each.
Nutrition (per serving): Calories: 355; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 470mg; Carbohydrate: 50g; Dietary Fiber: 8g; Sugar: 9g; Protein: 11g
5. GRILLED ZUCCHINI CORN SALAD | UPROOT KITCHEN
This smoky vegetable salad makes a great side for your grilling party. Juicy corn kernels and tender zucchini are dressed in a tangy lemon-basil vinaigrette that’s filling and nutritious. To make this vegan-friendly just leave out the feta cheese. Recipe makes 6 servings at 3/4 cup each.
Nutrition (per serving): Calories: 94; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 74mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 3g; Protein: 3g
6. 20-MINUTE EGG IN SPICY TOMATO SAUCE | HEALTHY NIBBLES & BITS
Filled with vegetables and spicy tomato sauce and topped with perfectly braised eggs, this hearty breakfast is ready in 20 minutes. Use canned or frozen corn kernels to cut down on prep time. Feel free to serve with potatoes or whole-grain bread. Recipe makes 2 servings.
Nutrition (per serving): Calories: 338; Total Fat: 24g; Saturated Fat: 5g; Monounsaturated Fat: 14g; Cholesterol: 372mg; Sodium: 454mg; Carbohydrate: 18g; Dietary Fiber: 3g; Sugar: 5g; Protein: 16g
7. MEAL PREP CARNITAS BURRITO BOWLS | FIT FOODIE FINDS
Why prep meals every day when you can prep them just once a week? Full of veggies, whole grains, protein and healthy fats these flavorful burritos bowls are easy to take on-the-go and are sure to satisfy your Mexican-food cravings. Recipe makes 4 servings.
Nutrition (per serving without rice): Calories: 408; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 96mg; Sodium: 355mg; Carbohydrate: 31g; Dietary Fiber: 17g; Sugar: 9g; Protein: 37g
8. SPICY JALAPEÑO CORN BREAD | COOKING LIGHT
This cornbread is loaded with flavor and a bit of heat from the jalapeños. If you don’t have a cast-iron skillet, you can also bake the cornbread using muffin pans for an on-the-go snack. Recipe makes 12 servings at 1 wedge each.
Nutrition (per serving): Calories: 138; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 43mg; Sodium: 263mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 4g; Protein: 5g
About the Author
MyFitnessPal’s Recipes Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make ourrecipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb,high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium
FAQs
Toss the salt shaker and add some pizzazz to this favored veggie with one of our top 10 seasonings that are perfect for corn on the cob.
- Spicy Pickle. ...
- Buried Treasure Truffle Butter. ...
- Desert Pepper Tequila Blend. ...
- Grate State Cheesy Blend. ...
- Farm House Veggie Blend. ...
- Bacon Bomb. ...
- Caesar Style. ...
- Elote Loco.
Few crops are as versatile as corn. This humble grain can be used to make everything from tortillas to cornbread. In fact, corn is a key ingredient in many of your favorite foods. It can be found in products like cereal, salad dressings, ice cream and even candy.
What to add to canned corn to make it taste better? ›
Salt. If you don't want to get too fancy with canned corn additions, salt is a good place to get started. Salt doesn't just add salinity to food; it also helps enhance other flavors (like corn's natural sweetness) and balance out the bitterness.
Is corn on the cob good for you at all? ›
Vitamins and Minerals: Corn is a rich source of vitamins like vitamin C, folate, and vitamin B6, as well as minerals such as magnesium, phosphorus, and potassium. Antioxidants: Yellow corn, in particular, is packed with antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
What enhances the flavor of corn? ›
5 Ways to Dress Up Corn on the Cob
- Sweet and spicy. Blend butter with honey and cayenne and spread it on the corn before grilling it (with the husks pulled back on) until it's tender. ...
- Parmesan butter. ...
- Seasoning salts. ...
- Roasted garlic. ...
- Mayonnaise.
Doing so could cause bleeding and infection. Apply moisturizing lotion or cream to the area daily. Look for a moisturizing lotion or cream with salicylic acid, ammonium lactate, or urea. These ingredients will help gradually soften hard corns and calluses.
How to jazz up a can of corn? ›
Flavoring your canned corn: If you want to make your corn a little bit spicy, add a pinch of red pepper flakes. You can also flavor it with our homemade lemon pepper seasoning. Salt level: Corn is canned in water and salt.
What are two surprising things that corn is used to make? ›
Shampoo: Citric acid is a common ingredient in shampoos and conditioners and is derived from corn. Diapers: Corn starch is used to soak up moisture in diapers. Envelopes: Corn is used to make nitrocellulose glue, which holds envelopes closed so they can be mailed.
What are two foods made from corn? ›
Uses of Corn. Bakery products (biscuits, bread, crackers, fillings, icing, macaroons, pretzels, cookies, crackers, wafers, etc.) Beverages, brewed (beer, ale, etc.)
How to make your corn good? ›
Fill a large pot about 3/4 full of water and bring to a boil. Stir in sugar and lemon juice until sugar is dissolved. Gently place ears of corn into boiling water, cover the pot, turn off the heat, and let corn cook in the hot water until tender, about 10 minutes.
Can My Dog Be Fed a Small Amount of Corn? Yes, your dog can have a small amount of corn, so long as you have removed the kernels from the cob before giving it to them. Corn is generally safe to eat, but as it is high in sugar it should not be fed to them in large quantities.
Should you rinse canned corn? ›
Draining and rinsing of canned vegetables can reduce the sodium content from 9 23%. Analytical values for the three vegetables tested were lower than that declared on the label. Of all the nutrients tested, vitamin C decreased from 5-28% with draining and rinsing.
What does eating corn everyday do to your body? ›
High intake can cause digestive upset, such as bloating, gas, and diarrhea, in some people. Corn contains phytic acid, which may reduce mineral absorption. Mycotoxin contamination may also be a concern in developing countries. Finally, corn's soluble fiber (FODMAPs) may cause symptoms for some people.
Is corn good for high blood pressure? ›
Adding corn to your diet can also increase your intake of dietary fiber, which has been shown to lower blood pressure levels. Corn is also a low-fat food and contains no cholesterol, making it a healthy option for those with high blood pressure.
What is the healthiest way to eat corn? ›
Steaming, boiling or microwaving are the healthiest ways to cook corn, according to the experts. "Grilling corn (either in the husk or shucked) is another healthy option," says Largeman-Roth. Corn on its own is low in calories and fat, but the toppings can add up.
What are the seasons for corn? ›
When Is Corn In Season? In most of the United States, peak corn season is from May to September. Because sweet corn is grown in all 50 states, you can find it at farmers' markets, farm stands and grocery stores.
What flavors go well with corn? ›
The smoky-sweet flavor of roasted corn pairs well with a multitude of ingredients, including herbs, spices, smoked paprika, meats, vegetables, and cheeses. Flavors like smoked paprika, garlic powder, garlic butter, and plain old salt and pepper are only the beginning.
What is the best season for sweet corn? ›
A long, frost-free growing season (60 to 100 frost-free days) is necessary to grow and harvest corn. Don't be tempted to sow too early, though. Mid to late spring is just fine once any chance of frosts is long gone.
