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.
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.
New High Protein Recipes
High-Protein Creamy Mexican Street Corn Salad
- Prep15 min
- Total15 min
- Servings4 servings
- Calories240 kcal
Ingredients
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.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · makes 4 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 240 kcal |
| Total fat | 14 g |
| Sodium | 380 mg |
| Total carbohydrate | 12 g |
| Fibre | 3 g |
| Protein | 14 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this salad keto-friendly?
It is relatively low carb at 9g net carbs per serving. Many people include it in a low-carb plan when portioned carefully.
Can I use frozen corn?
Yes. Thaw completely and pat dry so the salad doesn’t become watery.
Do I need the protein powder?
No. It is optional. The Greek yogurt already provides protein; the powder simply boosts it further.
Can I make it ahead?
Yes. Mix up to a day ahead and keep covered in the refrigerator. Add the final cheese and chili powder topping just before serving.
What cheese works best?
Cotija is traditional. Feta or crumbled queso fresco are good substitutes if cotija is hard to find.
Can I make it dairy-free?
Yes. Use a dairy-free yogurt and a dairy-free cheese alternative, and skip the protein powder if it contains dairy.
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