High-Protein Creamy Mexican Street Corn Salad
Corn in a creamy dressing with cheese and lime — ready in 15 minutes
This high-protein creamy Mexican street corn salad mixes a measured amount of corn with Greek yogurt or blended cottage cheese, then tops the cups with crumbled cheese, chili powder, and cilantro, like the photo. Each serving has 14 g of protein and 9 g net carbs.
Low carb, sugar-free, and no mayonnaise only.
Why you’ll love this salad
- 14g protein per serving
- 9g net carbs
- Corn and cheese
- Ready in about 15 minutes
- Creamy dressing
- Lime and chili
Health notes
- Protein: Greek yogurt or cottage cheese, plus crumbled cheese.
- Low carb: Measured corn. No sugar.
- Sugar-free: No added sweetener.
- Keto-friendly: Each serving stays around 9g net carbs if the corn is measured.
Key element — measure the corn
Extra corn raises the carbs. Use a measured amount so the 9g number holds, like the cups.
Ingredients
Salad (4 servings)
- 2 cups corn kernels (fresh, frozen, or grilled)
- ¾ cup plain Greek yogurt or blended cottage cheese
- 2 Tbsp mayonnaise
- Juice of 1 lime
- 1 tsp chili powder or tajín
- ½ cup crumbled cotija, feta, or mozzarella
- Fresh cilantro, chopped
- Salt and black pepper, to taste
- Lime wedges, for serving
Swaps
- Extra corn or a sugar dressing: Not in the 9g number.
- Cauliflower rice: Swap some corn. Carbs drop.
- No cheese: Protein drops a little.
- Cottage cheese: Blend it for the yogurt. Protein stays high.
Instructions
| 1 | Corn. If using frozen corn, cook or thaw it. Drain well. If grilling, char lightly and cut the kernels. |
| 2 | Dressing. Stir the Greek yogurt, mayonnaise, lime juice, chili powder, salt, and pepper until smooth. |
| 3 | Toss. Fold the corn into the dressing. Add half the crumbled cheese and cilantro. |
| 4 | Serve. Spoon into cups or a bowl. Top with the remaining cheese, a sprinkle of chili powder, and cilantro, like the photo. Add lime wedges. This batch makes 4 servings. |
Pro tips
- Measure the corn. Extra raises the carbs.
- A sugar dressing is not in these numbers.
- Drain the corn well so the dressing stays thick.
- Serve right away. It softens if it sits too long.
- Macros are per serving, 4 from this batch.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 240 |
| Protein | 14g |
| Net carbohydrates | 9g |
| Total carbohydrates | 11g |
| Fiber | 2g |
| Total fat | 15g |
| Sodium | 420mg |
Estimates based on a measured 2 cups of corn, Greek yogurt, mayonnaise, cheese, and lime, divided into 4 servings. Extra corn and a sugar dressing are not included.
Variations
Less corn
Use 1½ cups. Carbs drop a little.
Cottage cheese
Blend cottage cheese in place of the yogurt. Protein stays high.
No cheese
Skip the crumbles. Protein drops a little.
Spicy
Add a pinch of cayenne or extra chili powder.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 2 days | Corn softens |
| Best fresh | Right away | Crispest when just mixed |
| Freezer | Not ideal | Texture changes |
FAQ
Test your knowledge
5 quick questions about this street corn salad
1. Protein per serving?
2. Net carbs per serving?
3. What keeps the carbs at 9g?
4. About how long does this take?
5. What is not in the 9g number?
