Grilled Corn Salad Recipe

Smoky, charred corn is tossed with bell pepper, red onion, cilantro, and a punchy lime-honey dressing, creating a vibrant salad that’s a delight to eat during peak corn season.

I had my gall bladder out recently, so I’ve been cooking a lot of low-fat recipes during recovery.  I’ll eventually ramp up my fat intake, but for now, I need to keep it in check.

This Grilled Corn Salad happens to be low-fat, but it doesn’t skimp on flavor.  It’s fresh and bright with a little heat from crushed red chile flakes.  We’ve been eating it on repeat all summer long as a side dish to broiled salmon, roasted chicken, and grilled tri-tip.  Continue reading for the recipe.

Just an FYI, I am not a medical professional or a dietitian. The technical information provided in this article is based on research that I’ve done (see sources). I do struggle with depression and anxiety, and I’ve managed to get both under control with the help of medication, exercise, and changes to my diet.

There’s not a lot I want to talk about here nutrient-wise, but one thing I love about this salad is that it’s a simple and delicious way to add a little more dietary fiber to your meal.  This salad lasts for about a week in the fridge, so you can easily add a scoop alongside whatever protein you’ve prepared for the week.

Onions also contain prebiotic fibers, including inulin and fructooligosaccharides, which help fuel certain beneficial bacteria in the gut.  I like to pair prebiotic-rich foods like onions, garlic, leeks, legumes, and asparagus with fermented foods that contain live cultures, such as yogurt, sauerkraut, and kimchi. Together, these foods can help support a diverse and healthy gut microbiome by providing both beneficial microorganisms and the fibers that help nourish them.

This salad can be made with grilled, boiled or steamed corn, depending on how much energy you’ve got.  I do love the smoky flavor that the grill adds to the salad, but sometimes I’ve only got the drive to boil corn or quickly steam in the microwave.

Here’s my method for microwaving corn on the cob.  Place 4 ears of unshucked corn on a microwave-safe plate, and cook in the microwave on high for 4 to 5 minutes.  Remove the corn from the microwave, and one at a time, cut the bottom end of the husk, exposing the corn cob inside.  Shake or push the cob down through the cut opening.  It should slip out, leaving the silks inside the husks.  The corn will be hot while doing this so make sure you wear an oven mitt or heatproof glove!

And here’s another valuable corn-related technique:  how to easily cut corn kernels off the cob.  I’ve previously recommended the bundt pan method, but I’ve figured out a process that’s even easier. Place a corn cob flat on a cutting board perpendicular to your body.  Using a sharp knife, cut down the side of the cob at a 90-degree angle.  Rotate the cob and repeat until you’ve removed all of the kernels.  This allows you to easily remove large swaths of kernels without having them scatter about your kitchen! 

Grilled Corn Salad Recipe

by Brandon

This Recipe was adapted from The Wise Ox.

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Course Salad, Side Dish

Servings 6 servings

Ingredients

  

1x2x3x

• 4 ears corn, husked
• 1 red bell pepper, diced (scant 1 cup)
• ¼ red onion, diced
• 2 tablespoons lime juice
• 1 tablespoon rice wine vinegar
• 1 teaspoon honey
• ½ teaspoon crushed red chile flakes
• Kosher salt
• ¼ cup chopped cilantro

Instructions

 

• Prepare a charcoal or gas grill over high heat. Cook corn, turning every 5 minutes, until tender and charred in spots (15 to 20 minutes). Once cool enough to handle, cut the corn off the cob (see tip above) and place in a large bowl.
• To that same bowl, add red bell pepper, red onion, lime juice, rice wine vinegar, honey, red chile flakes and a few pinches of salt, tossing to combine. Stir in chopped cilantro, then season to taste with additional salt and red chile flakes.

Keyword corn recipe, corn salad, grilled corn salad

Tried this recipe?Tag @brandiego on Instagram so I can check it out!

Brandon

I’m Brandon: food explorer, recipe developer, cocktail shaker, dessert lover. Kitchen Konfidence is currently how I explore the relationship between food and mental health. Did you make a recipe? Tag @brandiego on Instagram so I can see the how it went!