Low Sodium Street Corn Dip
Indulge in the irresistible flavors of a classic favorite with a healthier twist in this Low Sodium Street Corn Dip. Perfectly roasted corn kernels, creamy unsalted Greek yogurt, and low sodium mayonnaise come together to create a dip that's not only rich and satisfying but also heart-healthier. Seasoned with smoky paprika, zesty chili powder, tangy lime juice, and fresh cilantro, this dip delivers all the bold, vibrant flavors you love without the excess sodium. Crumbled Cotija cheese (or unsalted feta) adds a savory touch, while the charred corn brings smoky depth to every bite. Quick to prepare in under 20 minutes and ideal for serving with tortilla chips or crunchy veggies, this street corn dip is a crowd-pleasing appetizer that aligns with low sodium dietary needs. Celebrate wholesome eating while enjoying a dip that feels indulgent and truly delicious!
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Recipe Information
Ingredients
- 3 cups Corn kernels (fresh, frozen, or canned with no salt added)
- 1 cup Plain Greek yogurt (unsalted, non-fat or full-fat)
- 2 tablespoons Low sodium mayonnaise
- 1 cup Cotija cheese (or unsalted feta, crumbled)
- 1 teaspoon Garlic powder
- 1 teaspoon Smoked paprika
- 1 teaspoon Chili powder
- 2 tablespoons Fresh lime juice
- 2 tablespoons Fresh cilantro (chopped)
- 2 stalks Green onions (thinly sliced)
- 1 tablespoon Olive oil
- 0.5 teaspoon Ground black pepper
- 1 optional Tortilla chips or sliced veggies (for serving)
Instructions
If using fresh corn, shuck the corn and remove the kernels using a knife. If using frozen corn, thaw and drain it. If using canned corn, ensure it is labeled 'no salt added' and rinse thoroughly to reduce sodium content.
Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
Add the corn to the skillet and roast for 4-5 minutes, stirring occasionally, until the kernels are slightly charred. Remove from heat and let them cool slightly.
In a large mixing bowl, combine the plain Greek yogurt and low sodium mayonnaise. Stir until smooth and creamy.
Add the garlic powder, smoked paprika, chili powder, lime juice, and ground black pepper to the yogurt mixture. Mix well to incorporate all the flavors.
Fold in the crumbled Cotija cheese, fresh cilantro, and green onions.
Once the roasted corn has cooled, add it to the yogurt mixture and stir gently to combine all the ingredients.
Taste the dip and adjust seasonings if needed, keeping in mind the goal of maintaining a low sodium profile.
Transfer the dip to a serving bowl and garnish with a sprinkle of smoked paprika, additional Cotija cheese, and chopped cilantro if desired.
Serve immediately with tortilla chips or sliced veggies, or refrigerate for up to 2 days for flavors to meld further.
Nutrition Facts
Calories |
2035 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.0 g | 151% | |
| Saturated Fat | 50.1 g | 250% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 231 mg | 77% | |
| Sodium | 3768 mg | 164% | |
| Total Carbohydrate | 163.2 g | 59% | |
| Dietary Fiber | 20.5 g | 73% | |
| Total Sugars | 45.7 g | ||
| Protein | 99.0 g | 198% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 1962 mg | 151% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 2279 mg | 48% | |
*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.
