A Gut-Friendly Summer Classic: Mexican Street Corn Salad – Zenwise A Gut-Friendly Summer Classic: Mexican Street Corn Salad – Zenwise
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A Gut-Friendly Summer Classic: Mexican Street Corn Salad

Street corn continues to be a favorite for a reason... it's delicious. However, it can be a lot of cheese, mayo, and spice for a hot summer day.  This lighter take on one of our favorite street foods is a perfect way to indulge while beating the heat. And it doesn’t contain a single lettuce leaf!

This Mexican Street Corn Salad recipe recreates that delicious street food experience with added veggies, crunch, and protein. It contains red bell pepper, onion, Greek yogurt, and jalapeños, of course. Doesn’t hurt that it’s gut-friendly and super-healthy, too!

This version uses a blend of low-fat mayo and Greek yogurt to create a lighter, protein-packed version of the more traditional mayo base. It helps the spices stick to the corn and gives the salad a deliciously creamy texture.


Why We Love These Ingredients

Summer means corn-on-the-cob season!  Corn gives you a good dose of insoluble fiber. Insoluble fiber increases stool bulk, helping push waste through your system. It’s also a great source of essential B vitamins, potassium, manganese, and zinc.

Corn is particularly high in lutein and zeaxanthin, antioxidant carotenoids that may prevent cataracts and age-related macular degeneration (AMD). Plus, it is completely gluten-free.

Red bell peppers are high in fiber, low in calories and packed with vitamin C. Their red color is due to antioxidant compounds called anthocyanins. According to research, these pigments can protect against inflammation, support healthy blood sugar levels, and protect against memory and cognitive issues as you age.   

When it comes to yogurt, go Greek. Compared to ordinary yogurt, Greek Yogurt is higher in protein and lower in carbs.  Greek yogurt’s high protein content promotes muscle protein synthesis and recovery. It also contains abundant levels of Vitamin B12, calcium, and selenium. And let’s not forget gut-friendly probiotics.


Some Pro Tips to Get You Started

While there’s nothing that can beat the texture and sweetness of fresh corn during peak season, frozen sweet corn tastes delicious too. Just make sure to thaw and dry it first. 

The key to this recipe is sauteing the corn until it’s lightly charred. It gives the corn a slightly smoky taste and brings out the natural sweetness. You can also transform this delicious side dish into a well-rounded meal by adding grilled chicken breast or a lean cut of steak.

Why not make your own mayonnaise?  Homemade mayo has anti-inflammatory omega-3 fatty acids, enzymes, and other nutrients, like choline and vitamin A… and no harmful additives.  And it’s so easy to do! Our recipe is added below.


Ready? Let’s do this!

Mexican Street Corn Salad

Prep time: 5 minutes

Cook time: 20 minutes

Servings: 2

  • 4 cups corn, can be fresh or frozen [if frozen thaw first]
  • 1 Tbsp olive or avocado oil  
  • 1/2 red or orange bell pepper, diced
  • 1/2 red onion, diced
  • 1 garlic clove, minced
  • 1 jalapeno, deseeded and diced small
  • 1/2 cup cilantro, chopped
  • 3-4 Tbsp Greek yogurt
  • 3 Tbsp mayonnaise
  • 1 large lime, juiced (about 3 tbsp)
  • 2 tsp lime zest
  • 1 tsp salt
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/3 cup crumbled queso fresco or cotija cheese + more for sprinkling on top
  • ¼ tsp red pepper flakes [more or less to taste]



  1. Heat the oil in a large skillet over medium high heat.  Add the chopped onion and the corn with a pinch of salt. Cook for about 5-6 minutes, until the kernels are golden brown. Add minced garlic and cook with onion and corn until fragrant [about 1 minute.] Remove from heat and set aside.
  2. Make the dressing: in a large bowl whisk together the yogurt, mayo, lime juice, half the lime zest, spices, salt, and pepper.
  3. Stir in corn, cheese, cilantro, and red pepper flakes. Mix until coated.  You can serve as is, or chill until ready to serve. Sprinkle with more cheese, the rest of the lime zest and smoked paprika right before serving. Enjoy!


Homemade Mayonnaise


  • 2 large organic eggs (room temperature)
  • 1/2 tsp. sea salt
  • 1 tsp. dry mustard
  • 2 1/2 cups of canola oil
  • 4 Tbsp. fresh lemon juice


  • Combine the eggs, salt, mustard, lemon juice, and 1/4 cup of oil in a blender or food processor and blend for 30-ish seconds. 
  • Next, with the blender still going, s-l-o-w-l-y drizzle the remaining oil into the blender. Avoid pouring it all in at once… your mayo can turn out runny and clumpy. As you keep blending, the mixture will emulsify and fluff up into a creamy consistency.  
  • Keep drizzling and blending until all the oil is in the blender. Continue to blend for another 20 seconds.
  • Transfer the mayo into an air-tight container and refrigerate.







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