High-Protein Creamy Mexican Street Corn Salad

Creamy, tangy Mexican street corn salad with a protein boost — low-carb, sugar-free, and ready in 15 minutes

This high-protein creamy Mexican street corn salad captures the classic elote flavors in a quick, spoonable version. Sweet corn, creamy dressing, cotija-style cheese, and a sprinkle of chili powder come together for a side or light meal that delivers 14 g of protein and only 9 g net carbs per serving.

Low-carb, sugar-free, and perfect for parties, meal prep, or a fast side dish.

Prep15 min

Cook0 min

Servings4

Protein14g

Net Carbs9g

Calories240

Why you’ll love this salad

14g protein per serving — a high-protein side or light meal
Only 9g net carbs and fully sugar-free
Creamy, tangy, and full of street-corn flavor
Ready in about 15 minutes
No cooking required if using canned or frozen corn
Great for parties, potlucks, and meal prep

Health notes

High protein: Greek yogurt, cheese, and optional protein powder boost the protein.
Low carb: Controlled portions of corn keep net carbs moderate.
Sugar-free: No added sugar in the dressing.
Quick: Mix-and-serve in minutes.

Key element — drain the corn well

If using canned or thawed frozen corn, drain and pat it dry. Excess liquid makes the salad watery and dilutes the creamy dressing.

Ingredients

Salad

3 cups corn kernels (fresh, canned, or thawed frozen)
½ cup plain Greek yogurt (full-fat or 2%)
2 Tbsp mayonnaise
1 scoop unflavored or vanilla protein powder (optional, for extra protein)
Juice of 1 lime (about 2 Tbsp)
1 tsp chili powder (plus extra for topping)
½ tsp smoked paprika
½ tsp garlic powder
¼ tsp salt (adjust to taste)
¼ cup crumbled cotija or feta cheese
2–3 Tbsp chopped fresh cilantro
2 green onions, thinly sliced (optional)

Optional toppings

Extra crumbled cotija or feta
Extra chili powder or Tajín
Lime wedges
Chopped jalapeño

Swaps

Higher protein: Add an extra scoop of protein powder and a splash of milk or yogurt if needed.
Dairy-free: Use dairy-free yogurt and a dairy-free cheese alternative.
Spicy: Add diced jalapeño or a pinch of cayenne.
No protein powder: Simply omit it — the Greek yogurt still provides protein.

Instructions

Prep the corn. If using canned or frozen corn, drain well and pat dry with paper towels. If using fresh corn, cook and cut the kernels from the cob, then cool slightly.

Make the dressing. In a large bowl, whisk together the Greek yogurt, mayonnaise, protein powder (if using), lime juice, chili powder, smoked paprika, garlic powder, and salt until smooth.

Combine. Add the corn, most of the crumbled cheese, cilantro, and green onions (if using). Toss until everything is evenly coated.

Serve. Spoon into cups or bowls. Top with the remaining cheese, a dusting of chili powder, and a lime wedge. Serve immediately or chill until ready.

Pro tips

Drain the corn thoroughly so the dressing stays thick and creamy.
Taste and adjust the lime and chili powder — street corn is bright and a little spicy.
For a warmer version, quickly sauté the corn in a dry skillet until lightly charred.
This salad holds well in the refrigerator for a day or two.
Serve in clear cups for a fun street-food presentation.

Nutrition

Nutrient	Per serving
Calories	240
Protein	14g
Net carbohydrates	9g
Total carbohydrates	12g
Fiber	3g
Total fat	14g
Sodium	380mg

Estimates based on Greek yogurt, corn, and cotija-style cheese. Exact numbers vary with protein powder and cheese amount.

Variations

Spicy street corn

Add diced jalapeño and extra chili powder or a drizzle of hot sauce.

Charred corn

Sauté or grill the corn until lightly blistered before mixing for deeper flavor.

Bacon

Stir in crumbled cooked bacon for a smoky twist.

Avocado

Fold in diced avocado just before serving for extra creaminess.

Storage

Method	Time	Notes
Refrigerator	Up to 3 days	Store covered; stir before serving
Freezer	Not recommended	Texture changes after freezing
Make-ahead	1 day	Add cheese and chili powder topping just before serving

FAQ

It is relatively low carb at 9g net carbs per serving. Many people include it in a low-carb plan when portioned carefully.

Yes. Thaw completely and pat dry so the salad doesn’t become watery.

No. It is optional. The Greek yogurt already provides protein; the powder simply boosts it further.

Yes. Mix up to a day ahead and keep covered in the refrigerator. Add the final cheese and chili powder topping just before serving.

Cotija is traditional. Feta or crumbled queso fresco are good substitutes if cotija is hard to find.

Yes. Use a dairy-free yogurt and a dairy-free cheese alternative, and skip the protein powder if it contains dairy.

Test your knowledge

5 quick questions about this Mexican street corn salad

1. Protein per serving?

2. Net carbs per serving?

3. Why drain the corn well?

4. About how long does this take?

5. Best way to store leftovers?

High-Protein Creamy Mexican Street Corn Salad