Low Sodium Street Corn Dip

Elevate your appetizer game with this irresistibly creamy and flavorful Low Sodium Street Corn Dip! A healthier twist on the classic Mexican street corn, this dip combines perfectly charred corn kernels with a luscious blend of plain Greek yogurt, low sodium mayonnaise, and tangy Cotija cheese—or unsalted feta for an equally delicious option. Smoky paprika, zesty lime juice, and a hint of chili powder add bold layers of flavor, while fresh cilantro and green onions bring the perfect herbaceous finish. Designed to be both heart-friendly and crowd-pleasing, this quick and easy dip is ready in just 20 minutes and pairs beautifully with crunchy tortilla chips or crisp veggie slices. Perfect for game nights, potlucks, or anytime snacking, this low sodium recipe lets you indulge guilt-free without compromising on taste!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 8

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)

Directions

Step 1

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.

Step 2

Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.

Step 3

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.

Step 4

In a large mixing bowl, combine the plain Greek yogurt and low sodium mayonnaise. Stir until smooth and creamy.

Step 5

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.

Step 6

Fold in the crumbled Cotija cheese, fresh cilantro, and green onions.

Step 7

Once the roasted corn has cooled, add it to the yogurt mixture and stir gently to combine all the ingredients.

Step 8

Taste the dip and adjust seasonings if needed, keeping in mind the goal of maintaining a low sodium profile.

Step 9

Transfer the dip to a serving bowl and garnish with a sprinkle of smoked paprika, additional Cotija cheese, and chopped cilantro if desired.

Step 10

Serve immediately with tortilla chips or sliced veggies, or refrigerate for up to 2 days for flavors to meld further.

Nutrition Facts

Serving size	(1220.8g)

Amount per serving	% Daily Value*
Calories	2035.4

Total Fat 118.0g	0%
Saturated Fat 50.1g	0%
Polyunsaturated Fat 1.3g
Cholesterol 231.3mg	0%
Sodium 3768.3mg	0%
Total Carbohydrate 163.2g	0%
Dietary Fiber 20.5g	0%
Total Sugars 45.7g
Protein 99.0g	0%

Vitamin D 51.3IU	0%
Calcium 1961.6mg	0%
Iron 7.3mg	0%
Potassium 2278.7mg	0%

*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.

Source of Calories

Fat: 50.3%

Protein: 18.8%

Carbs: 30.9%