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side view of mexican steeet corn salad in a wooden bowl.

Healthy Mexican Street Corn Salad Recipe (Esquites)

Mallory
This Mexican Street Corn Salad has all the flavors of traditional Elote with roasted corn, cotija cheese, fresh herbs, and a creamy dressing lightened up by using Greek yogurt!
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Prep Time 10 minutes
Cook Time 30 minutes
Course appetizers and side dishes
Cuisine Mexican
Servings 6 people
Calories 175 kcal

Equipment

Ingredients
  

  • 5 cups whole corn kernels  (454g)
  • ½ red onion, diced
  • 1 jalapeno pepper, pulp and seeds removed, diced
  • 1 red bell pepper, diced
  • ½ cup cilantro, chopped
  • ½ cup cotija cheese, crumbled

For Dressing

Instructions
 

  • If using fresh ears of corn, cook using your preferred cooking method and remove corn kernels from the cob. I coat mine with olive oil, salt, and pepper, wrap in foil, and roast it in the oven at 425°F (220°C) for 25-30 minutes. If you have a grill, that's even better for the flavor of this dish. If using frozen or canned corn, heat it in a skillet on medium-high heat until it is thawed and warmed, about 4-5 minutes.
  • In a small bowl, make the Elote dressing by combining the Greek yogurt, olive oil mayonnaise, lime zest, lime juice and spices. Mix well to combine with a whisk or spoon.
  • To assemble the salad, add the cooled corn, red pepper, cilantro, red onion, cotija cheese, and jalapeno to a large bowl. Pour the dressing on top and give it a good mix, making sure it is well coated.
  • If you are making this salad in advance wait and add the cotija cheese and cilantro right before serving.

Video

Notes

Expert Tips
  • If you are making this in advance of serving it, leave out the cheese and cilantro and add them when it's time to serve.
  • Find Cotija cheese (a popular Mexican cheese) in the Hispanic food section of most grocery stores.
  • If you are one of those people who hates cilantro, replace it with parsley.
  • You can substitute the spice blend with 1 tablespoon of Elote Seasoning or Tajin seasoning
Storage
  • Refrigerator - store your leftover Elote salad in and airtight container in the fridge for up to 3-4 days. It's even better the next day!
Dietitian Tip
Simple recipe swaps like replacing sour cream and mayo traditionally added to Mexican Street Corn dishes with a mixture of olive oil mayo and Greek yogurt cuts down the amount of calories and saturated fats. It also adds nutrients like probiotics for gut health, protein and calcium. You still get the Mexican Street Corn flavors. And the star of the show - the whole kernel corn - really shines through! 
For more recipes and nutrition tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 1cupCalories: 175kcalCarbohydrates: 33gProtein: 10gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 2mgSodium: 300mgPotassium: 540mgFiber: 4gSugar: 12g
Keyword gluten free
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