This Corn Cucumber Salad with a creamy Southwest dressing has summer written all over it and is the perfect side dish to bring to a summer picnic! It's a quick & easy recipe with tons of fresh produce and nutrition. Add your favorite protein and turn this summer salad into a healthy lunch!
As a dietitian, I'll take pretty much any chance I can get to create recipes with fresh seasonal ingredients. And the pairing of crunchy cucumber and fresh sweet corn is shockingly delicious. Juicy tomatoes and creamy avocado really take it to the next level, and the creamy Southwest Dressing turn this cucumber salad recipe into one everyone will remember you for!
I love adding some rotisserie chicken, hot honey & lime air fryer shrimp, or a can of tuna for protein. This is a great salad recipe to bring to cookouts or gatherings - perfect to serve in place of pasta salad for your friends who are gluten intolerant!
If you're looking for more recipes using fresh summer corn, try my Mexican Street Corn Pasta Salad or my Black Bean & Corn Dip. Next time you're looking for more cucumber recipes, try my Carrot & Cucumber Salad with Ginger Dressing or Chickpea Cucumber Salad.
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Key Ingredient Notes and Substitutions
This corn and cucumber salad recipe is made with simple ingredients. Below are some ingredient notes. Check the printable recipe card at the bottom for ingredient measurements.
Salad Ingredients
- Roasted Sweet Corn - you can roast fresh corn and cut the corn kernels from the cob or use frozen roasted corn or canned corn.
- Cucumber - crisp cucumber adds vitamin C and vitamin K. I use an English Cucumbers for this recipe. You could also use an Asian cucumber, baby cucumber, or Persian cucumbers. These all have thinner skin and fewer seeds than regular cucumber and work great to add fresh flavor and extra crunch to salads.
- Cherry Tomatoes - I like to use cherry or grape tomatoes for this recipe, but Roma tomatoes work here too.
- Avocado - avocado adds texture and flavor. Nutritionally, avocado provides heart-healthy fatty acids, dietary fiber for gut health, and many other important nutrients including antioxidants, vitamin C, and potassium.
- Red Onion - red onion adds crunch and sweetness. If you prefer a more mild onion flavor, use a shallot instead.
- Bell Pepper - this is optional, but I add a diced orange bell pepper for some fresh flavor and added nutrients. Bell peppers are a good source of vitamin C, vitamin A, and fiber. You could use a green pepper or red bell peppers instead.
- Fresh Cilantro - fresh cilantro adds zest and amps up the flavor. If you're one of those people for whom cilantro tastes like soap, just take it out or replace it with different fresh herbs like dill or parsley.
Creamy Dressing Ingredients
- Greek Yogurt - using nonfat Greek yogurt as a healthier option to replace a majority of the mayonnaise or sour cream often found in creamy dressings makes this recipe lower in saturated fats and calories than traditional Southwest Salad Dressing while providing the same flavors. You can replace plain yogurt with whipped cottage cheese if you prefer.
- Mayonnaise (optional) - a little mayo goes a long way and I use olive oil mayo because it has it has less total and saturated fat than regular mayo. You can use Avocado Oil Mayo, vegan mayo or regular Mayo instead. If you prefer, you can cut out the mayo altogether and use extra Greek yogurt.
- Fresh Lime Juice - Fresh lime juice adds brightness to this tangy dressing. You could substitute with lemon juice, but I feel lime juice pairs better with the other flavors in this delicious salad.
- Cilantro - Fresh cilantro (also known as Chinese parsley) adds zest and amps up the citrusy vibes. Some people are genetically sensitive to the soapy-flavored aldehydes in cilantro so when I make this recipe for others, I always ask in advance if they like cilantro! If not, replace it with fresh parsley or leave it out.
- Honey - a drizzle of honey balances out the acidity of the lime and Greek yogurt. Feel free to leave it out if you are watching your added sugars.
- Spices - we are using a combination of garlic powder, chili powder, & smoked paprika to give it the best flavor!
- Kosher Salt & Black Pepper - to tie everything together
How to Make a Corn Cucumber Salad
Below is the step-by-step recipe for how to make this easy salad with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: If using fresh ears of corn, cook it using your preferred cooking method and remove fresh corn kernels from the cob with a sharp knife. I prefer to boil my corn or roast it in the oven using these instructions. If you have a grill, that's even better for the flavor of this dish. If you're using frozen corn or canned corn, heat it in a large skillet on medium-high heat until it is thawed and warmed, about 4-5 minutes. You can heat it in the microwave if you prefer.
- Step 2: In a food processor or blender, make the Southwest dressing by combining the dressing ingredients and blending for 1-2 minutes.
- Step 3: Slice the cucumber with a sharp knife, side of a box grater, or kitchen mandoline. Half the cherry tomatoes, dice the avocado, and chop the bell pepper, red onion, and cilantro. To assemble the salad, add the thinly sliced cucumber, tomatoes, corn, bell pepper, red onion, avocado, and cilantro to a large bowl.
- Pour the dressing on top and give it a good mix, making sure it is well coated.
Hint: If you are making this salad in advance wait and add the dressing right before serving.
Dietitian Tip
Making salads using seasonal ingredients is an easy way to get in lots of nutrients! And a great dressing like the one here is what takes a salad from good to great. Meal prep a salad like this corn cucumber salad for the week and add as a side dish with dinner or mix in rotisserie chicken or your favorite protein for an easy lunch!
Video of How to Make Corn Cucumber Salad
Here's a video of how to make this recipe that I hope is helpful!
Variations
One of my favorite things about this corn cucumber salad recipe is how easy it is to customize! Below are some ideas but feel free to get creative.
- Spicy - add crushed red pepper flakes or diced jalapeno to add a kick!
- Deluxe - black beans or pinto beans would be a great addition to take things up a notch.
- High-Protein - the Greek yogurt adds protein, but if you want to add more throw in some shredded chicken, tuna, salmon or hot honey shrimp.
Meal Prep and Storage
- Meal Prep - meal prep by making the dressing in advance. You can also cook the corn and chop the vegetables in advance. That way everything is ready to throw together when serving time comes around!
- Refrigerator - store your leftover Corn Cucumber salad in an airtight container in the fridge for up to 3-4 days.
Expert Tips
- If you are making this in advance of serving it, add the dressing just before serving.
- If you are one of those people who hates cilantro, replace it with parsley.
- I suggest thinly slicing the cucumber for this recipe.
- Give it a taste and add more salt as needed.
FAQ
While healthy means something different to everyone, this corn cucumber salad is a nutrient-rich option. It contains dietary fiber from the corn and other vegetables and probiotics from the Greek yogurt to support gut health. This recipe also contains antioxidants and several other nutrients including potassium, vitamin C, and vitamin K. It is a vegetarian recipe and can easily be made vegan by using plant-based yogurt and mayo for the dressing.
Absolutely! If you can find it, grab roasted frozen corn. Regular frozen sweet corn works too.
Yes, this is a gluten-free recipe.
Some people are genetically sensitive to the soapy-flavored aldehydes in cilantro. If that's you or someone you're serving this recipe to, replace cilantro with parsley or skip it and add an extra dash of lime juice!
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Corn Cucumber Salad:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Corn Cucumber Salad with Tomato and Creamy Dressing
Equipment
- 1 blender or food processor
Ingredients
- 1 English cucumber, thinly sliced
- 2 cups corn about 3 ears of fresh corn, can use frozen or canned instead
- 1 pint cherry tomatoes, halved
- 1 bell pepper, diced I use orange
- 1 medium avocado, diced
- ½ cup red onions, chopped
- ½ cup cilantro, chopped or fresh herb of preference
For Dressing
- ¾ cup plain Greek yogurt
- 1 tablespoon olive oil mayo or your favorite mayo
- 1 tablespoon honey
- 2 tablespoon lime juice juice of 1 lime
- 2 tablespoon fresh cilantro optional
- ½ teaspoon garlic powder or 1 clove garlic
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Instructions
- If using fresh ears of corn, cook it using your preferred cooking method and remove fresh corn kernels from the cob with a sharp knife. I prefer to boil my corn or roast it in the oven using these instructions. If you have a grill, that's even better for the flavor of this dish. If you're using frozen corn or canned corn, heat it in a large skillet on medium-high heat until it is thawed and warmed, about 4-5 minutes. You can heat it in the microwave if you prefer.
- In a food processor or blender, make the Southwest dressing by combining the dressing ingredients and blending for 1-2 minutes.
- Slice the cucumber with a sharp knife, side of a box grater, or kitchen mandoline. Half the cherry tomatoes, dice the avocado, and chop the bell pepper, red onion, and cilantro.
- To assemble the salad, add the thinly sliced cucumber, tomatoes, corn, bell pepper, red onion, avocado, and cilantro to a large bowl. Pour the dressing on top and give it a good mix, making sure it is well coated.
- Hint: If you are making this salad in advance wait and add the dressing right before serving.
Video
Notes
- If you are making this in advance of serving it, add the dressing just before serving.
- If you are one of those people who hates cilantro, replace it with parsley.
- I suggest thinly slicing the cucumber for this recipe.
- Give it a taste and add more salt as needed.
- Meal Prep - meal prep by making the dressing in advance. You can also cook the corn and chop the vegetables in advance. That way everything is ready to throw together when serving time comes around!
- Refrigerator - store your leftover Corn Cucumber salad in and airtight container in the fridge for up to 3-4 days.
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