Low Sodium Spicy Creamy Corn Dip
Dive into guilt-free indulgence with this Low Sodium Spicy Creamy Corn Dip, a perfect fusion of bold flavors and wholesome ingredients. Packed with crisp unsalted corn, protein-rich black beans, and a kick of jalapeño heat, this crowd-pleasing dip delivers all the zest without the extra salt. The creamy base, made from a blend of tangy Greek yogurt and low sodium mayonnaise, is perfectly spiced with smoky paprika, chili powder, cumin, and a splash of fresh lime juice for a refreshing twist. With just 10 minutes of prep, this easy, no-cook recipe is ideal for parties, game days, or a healthy snack, served alongside unsalted tortilla chips or crunchy veggie sticks. Whether enjoyed immediately or after a quick chill to let the flavors meld, this dip is guaranteed to be the star of your appetizer spread while keeping it heart-healthy!
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Recipe Information
Ingredients
- 2 cups Unsalted frozen corn (thawed)
- 1 cup Unsalted canned black beans (drained and rinsed)
- 1 medium Red bell pepper (finely diced)
- 1 medium Jalapeño (seeded and finely diced)
- 3 stalks Scallions (thinly sliced)
- 1 cup Greek yogurt (unsalted, plain, non-fat or full-fat)
- 0.5 cup Low sodium mayonnaise
- 1 teaspoon Chili powder
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Cumin
- 0.5 teaspoon Garlic powder
- 2 tablespoons Fresh lime juice
- 0.5 cup Cilantro (chopped)
- optional Unsalted tortilla chips or raw vegetable sticks (for serving)
Instructions
In a large mixing bowl, combine the thawed corn, black beans, diced red bell pepper, diced jalapeño, and scallions.
In a separate smaller bowl, whisk together the Greek yogurt, low sodium mayonnaise, chili powder, smoked paprika, cumin, garlic powder, and fresh lime juice until smooth and well combined.
Pour the yogurt-mayo mixture over the corn and vegetable mixture in the large bowl.
Gently stir everything together until evenly coated.
Fold in the chopped cilantro, reserving a small amount for garnish if desired.
Taste and adjust the spice level by adding more jalapeño or chili powder if preferred.
Transfer the dip to a serving bowl and garnish with the reserved cilantro.
Serve immediately with unsalted tortilla chips or raw vegetable sticks, or refrigerate for up to 24 hours for the flavors to meld.
Nutrition Facts
Calories |
1765 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.6 g | 132% | |
| Saturated Fat | 14.3 g | 72% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 47 mg | 16% | |
| Sodium | 212 mg | 9% | |
| Total Carbohydrate | 172.0 g | 63% | |
| Dietary Fiber | 37.4 g | 134% | |
| Total Sugars | 42.9 g | ||
| Protein | 51.6 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 406 mg | 31% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 2771 mg | 59% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
