20-Minute Creamy Avocado Corn Salad

Looking for a light and refreshing nutritious salad to enjoy this summer? Look no further than this creamy avocado corn salad! It’s easy to make, takes only 20 minutes, and is packed full of nourishing ingredients. Plus, it’s perfect for vegetarians and checks the diabetes salad box. Doused in delicious raita, this salad is my take on the popular corn salad. Vegetarian and gluten-free.

Being a registered dietitian and certified diabetes educator, I must admit that easy healthy salads are the most popular recipe requests I receive. And for good reason! They are perfect for busy weeknights, versatile and can be meal prepped ahead of time for easy lunches throughout the week.

Salad recipes like this Air Fryer Eggplant and Chickpeas Salad, Kale Mediterranean Salad, and Spicy Chicken Salad have been on repeat in our home lately. We always savour them with our main meals. But they are also fabulous on their own as a main or side dish. To be honest, after a weight-lifting session, I’ve been turning to them for my high protein goals.

This creamy avocado corn salad is my take on the popular corn salad. It’s a bit more substantial, thanks to the addition of heart-healthy avocados and protein-rich Greek yogurt.

Avocado corn salad recipe

This creamy avocado corn salad is a Summer front-runner, and I know you’ll love it too! It’s perfect for those hot summer days when you don’t want to turn on the oven and fancy something light, refreshing, and flavourful. Plus, it’s brimming with nutrients that are beneficial for overall health — ultimately a healthy salad recipe that also happens to be delicious!

Fresh corn, fragrant herbs, and just-ripe avocados make this salad a dream. Frozen corn may be used here, but why not take advantage of the current season’s fresh corn to create this delightful healthy lunch salad?

Ingredients for Summer corn salad with avocado

The ingredients for this avocado corn salad are simple and easily accessible. You’ll need:

• Fresh corn: shucked (or frozen, canned corn). I like to use yellow corn because it’s what I grew up eating.
• Cilantro: finely chopped exudes a beautiful fragrance in this salad. If you’re not a fan of cilantro, you can use parsley instead.
• Avocados: you want them to be creamy —yet firm. That’s because overly ripe avocados will turn mushy in this salad.
• Red onion: diced small so that it doesn’t overpower the salad. I simply love onions’ crispy texture!
• Peppers: You may use green, red, or yellow peppers. I love the colour of red peppers because it makes the salad more vibrant.
• Chia seeds: for their nutritional value and to add a bit of texture.
• Chilli flakes:  for a bit of heat. You may use diced fresh chillies or jalapenos if you prefer more heat.

For the cucumber raita (Indian sauce or dip):

• Greek yogurt: I used the regular variety to keep this salad nice and creamy and richer in protein.
• Cucumber: to make raita, a traditional Indian yogurt-based salad dressing or dip, for which grated cucumber is used. In my recipe, I keep the liquid from the cucumber as it adds a bit of creaminess — and helps to create the perfect consistency.
• Garlic: powdered garlic is a time-saver and adds a zing of flavour.
• Mint: the freshest mint you can find for maximum flavour.
• Salt and pepper: for seasoning the raita.

How to make a salad with corn and avocado

The method to make this fresh corn salad is pretty simple.

1. Remove the corn cobs’ kernels first. For this, a pairing knife is ideal. Bear in mind that you’ll get the skin in the kernels if you cut too near to the cob. It’s best to do this in a large bowl; that way, all the kernels can collect in the bowl (Step 1).
2. Next, combine the onion, pepper, and cilantro with the corn (Step 2).
3. Then, prepare the raita. In a medium mason jar, combine yogurt, cucumber, mint, garlic, salt and pepper and shake to mix. You can use a spoon to mix if you prefer (Steps 3-6).
4. Then, combine the raita with the corn, onion, pepper and cilantro. Gently mix everything coating the salad ingredients with the raita (Step 7).
5. Finish with avocados, chia seeds and chilli flakes. Gently toss to combine (Step 8) and serve immediately.

You can find the complete ingredient list and detailed instructions in the recipe card below.

Tips

Here are a few of my suggestions for making the best avocado corn salad:

• Ideally, you want to use fresh corn: as I mentioned earlier, frozen or canned corn may be used in this recipe. But if you have access to fresh corn, choose it. The flavour and texture are incomparable.
• I wouldn’t skimp on the spices and herbs: they play a significant role in this salad.
• Opt for ripe avocados: you want your avocados to be not overly ripe. The perfect avocado will yield to gentle pressure but won’t be mushy.
• It’s best to add the ingredients in the order listed; for example, the avocado is added near the end because excessive tossing and mixing can break up the avocado.
• Feel free to adjust the salt level to taste. I intentionally kept it minimal to allow the natural sweetness of the corn to shine through. Not to mention to ensure the recipe is heart-smart and diabetes-friendly.

Storage

This salad is best enjoyed immediately. But if you have leftovers, store them in an airtight container and refridgerate for up to 24 hours.

When it comes to salads with avocados, I find that they are always best eaten on the day they are made because avocados tend to brown quickly.

However, if you want to meal prep this salad, simply leave out the avocado and cilantro and add them just before serving. As well, I wouldn’t add the raita until just before serving. This will ensure that your salad stays nice, fresh and green! And as always, give everything a good toss before enjoying.

Avocado nutrition facts

Avocados are often referred to as a “superfood” because they’re packed with nutrients that are beneficial for health.

• Vitamin K is important for blood clotting and bone health.
• B-vitamins are necessary for keeping your body healthy. They convert food into energy, help prevent infections, and keep your cells healthy.
• Dietary fibre helps to keep us regular and promotes gut health.
• Folate: is vital for pregnant women as it helps to prevent neural tube defects in the developing baby.
• Copper: helps to keep your immune system functioning properly.
• Vitamin E is an antioxidant that helps protect cells from damage.
• Vitamin C helps to boost immunity and promote collagen production, which is important for skin and gut health.
• Potassium helps to regulate blood pressure and supports heart health.
• Healthy fats help to stay full for longer and provide energy.

Following is a breakdown of avocado nutrition facts:

Avocado health benefits

The nutrients and plant compounds in avocados have shown to offer a variety of health benefits.

According to a recent review of 19 clinical trials, avocados contain compounds linked to a decreased risk of heart disease and type 2 diabetes. The review found that avocados might reduce triglycerides, LDL oxidation, and small atherogenic (heart disease-causing) LDL (bad cholesterol) particles. They may also aid in the maintenance of blood vessel health and enhanced blood flow. All of which help to keep your ticker healthy.

Still, longer and higher-quality studies are needed to confirm these effects.

Oxidation is caused by free radicals, unstable molecules that can damage cells. LDL oxidation is a process where LDL (bad) cholesterol particles are damaged by oxidation, which can lead to the formation of plaque (a buildup of fatty deposits) in the arteries. This can eventually lead to heart disease.

Avocados aren’t only beneficial for your heart health. In fact, they improve the absorption of lutein and zeaxanthin, two kinds of carotenoids (antioxidants) that accumulate in the eyes and brain. Simply put, they are beneficial to your vision and cognitive health.

Avocado corn salad calories and nutrition highlights

One serving of this salad contains approximately 340 calories and 9 grams of protein per serving. It’s:

• an excellent source of vitamin C (25% DV)
• an exceptional source of dietary fibre (56% DV)
• an excellent source of potassium (29% DV)
• a rich source of vitamin A (17% DV)
• a decent source of iron (11% DV)

*Nutrient claims based on a 2000-calorie diet.

Can you eat raw corn?

Raw corn is perfectly safe to eat and nutritious — packed with vitamins, minerals, and antioxidants. Not to mention, corn is a good source of dietary fibre. Raw corn is often used in salads like this because it’s crunchy and pairs well with other salad ingredients.

How do you keep avocado from turning brown in a salad?

To prevent avocados from turning brown in salads, add them just before serving. You may also drizzle them with a bit of lemon juice or vinegar. The acidity in these will help prevent avocados from turning brown. Similarly, slicing the avocados into bigger chunks will also help keep them from browning too quickly. That’s because there’s less surface area exposed to air, which causes oxidation (browning).

What do you serve with avocado corn salad?

This salad is perfect as is, but if you’re looking for something heartier, you can accompany it with Air Fryer Chicken Drumsticks, Omelette, or Crispy Tofu. And this salad is to die for with a side of pita or corn chips. 🙂

What are your favourite vegetarian salad recipes?

If you try this avocado corn salad recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos. 

Desi~liciously Yours, Shahzadi