28 Corn Recipes to Enjoy All Summer

Corn isn't often touted as being a super veggie like broccoli or kale. Yet, despite being labeled as a low-nutrient, starchy vegetable,corn is actually very nutritiousand can be enjoyed in many more ways than just on the cob.

除了作为一个固体纤维的来源,玉米contains several B vitamins, such as thiamin and folate, as well as minerals including magnesium and potassium,Kelly Jones, RD, tells LIVESTRONG.com. "It also has phytonutrients, like lutein and zeaxanthin, which are both known to promote healthy vision," saysMaggie Michalczyk, RD.

And because it's both a vegetable and a whole grain, saysMay Zhu, RD, LDNofNutrition Happens, it's a great addition to any meal. The best part is it's equally delicious fresh, canned or frozen, so you can enjoy this simple ingredient all year long.

We asked registered dietitians to share easy-to-make recipes that include fresh, canned or frozen corn to fit into every lifestyle. Keep scrolling to see the best corn recipes to try, stat.

"This recipe uses corn two ways, as the starchy base with the tortilla and as a garnish with the kernels," Jone, says. Plus, grass-fed beef provides someomega-3 fatty acids, which you won't get from conventional beef, along with protein to build strong muscles and keep you full.

This chilled soup is packed withchickpeas, corn and avocado to boost satiety with a balance of fat, protein and fiber. "This gazpacho bowl uses corn for texture, and its sweetness balances out the spice from the flavorful serrano," says Jones.

"If you aren't into cold soups, this can easily be used as a salsa to garnish other dishes or to dip tortilla chips into," she adds.

"If you can handle the heat, double or triple the jalapeno for added vitamin C or add a finely-diced red bell pepper,"Nicole Rodriguez, RDN, says. To make it a complete meal, add a cup ofbrown riceand lean beef.

"Many salads are nourishing but too low in carbohydrates, leaving you feeling unsatisfied or hungry soon after — which can lead to constant grazing or overeating later," says Jones. Yet, the addition of corn as thewhole grainin this salad gives you energy to power through the day, she tells us. And the chicken and beans both have protein to fill you up.

"This dish is an amazing alternative to traditional elote, or Mexican street corn, which is usually heavy in mayo, crema and cheese,"Maggie Michalczyk, RDsays. "This lightened up version doesn't skimp on the flavor but features a number of veggies that really drive home the fiber and add antioxidants."

"Pairing the arepa with the fresh strawberries, mango and pineapple juice make this dish avitamin C powerhouse," says Michalczyk. Plus, the strawberry salsa helps satisfy that sweet craving in a healthy way.

"The corn served two ways in this dish (corn tortillas and fresh corn) is an excellent way to sneak in additional fiber as well as the vitamins and minerals corn offers," says Michalczyk. The black beans serve as a great source of protein and fiber to hold you over until your next meal. Garnish with cilantro, and add more salsa or spice if you want extra heat.

"This gluten-free cornbread recipe is great for anyone withgluten sensitivity,挤满了l of the benefits that come from corn in addition to a healthy dose of protein and healthy fats," Michalczyk says. "The added broccoli is also a source ofvitamin C, potassium and folate." And it boasts under 150 calories per slice!

If you're looking for a delicious side dish to accompany your favorite meal, consider this corn full of curry and mango flavors. "Corn by itself contains key nutrients to support a healthy lifestyle like B vitamins for energy, potassium for heart health and carotenoids to supporthealthy vision," Zhu says.

This light and healthy meal clocks in at 427 calories per serving and is the perfect recipe to pack for a picnic lunch in the park. "This salad is a very balanced way to incorporate corn into a meal along with protein from the chicken, fats from the dressing and additional fiber from the vegetables," Zhu says.

"This recipe works for most lifestyles, as corn is naturally gluten-free anddairy-free," Zhu says. Customize with your favorite vegetables to add even more vitamins and minerals.

黑豆提供植物性蛋白质的来源n to this recipe, Zhu says. "And the addition of corn is an additional fiber boost by way or insoluble fiber, which can help keep our blood sugar balanced and help us stay full longer."

This veggie-filled dish is a great start to a well-balanced meal. "To boost protein in this meal, try adding beans as a plant-based source or eggs to balance out the carbs and fat," Zhu recommends.

This recipe utilizes frozen corn, which is a greatfreezer staple. "Frozen corn is usually packed fresh and peak ripeness, which helps retain several of the nutrients that corn provides like lutein and zeaxanthin, which are particularly beneficial for eye health," Zhu says.

"Since corn is naturally sweet, it can be a great way to add sweetness to a salad like this without added sugars," Zhu says. And you can mix and match your favorite veggies and herbs to customize your flavor.

"Corn-based soups can be a hydrating and filling way to eat corn and also consume a fiber-rich meal to help keep you full," Zhu says. And with over 17 grams of protein per serving, this soup is sure to keep midday snacking at bay.

If you're looking to add more fiber into your diet, this soup is a great recipe as there are 20 grams per serving as well as 15 grams of protein, Rodriguez says. Plus, the gluten-free corn pasta in here is perfect for people who have gluten sensitivity or celiac disease.

It's no secret that avocados arerich in healthy fatsthat support heart health. But to make this side dish a bit more filling, consider swapping half the avocado for edamame, Rodriguez suggests. It adds extra protein, too.

"Zucchini has become a go-to stand-in for pasta," Rodriguez says. To make it a complete meal, consider adding a can of black beans, chicken, eggs or tofu for added protein.

"Since thepork medallionsare so lean, resist the urge to cut out the bacon and butter in this recipe," Rodriguez says. "Even though they're both sources of saturated fat, omitting them isn't worth sacrificing the flavor."

There are so many shortcuts you can take with this recipe: "Sub in canned pineapple tidbits packed in their own juice, if you don't have fresh," Rodriguez says. And subbing cooking spray for oil helps to save on excess calories.

Even though the texture may not be quite as crispy, consider swapping the vegetable oil for cooking spray to lower the fat content. "And you can choose non-fat plain Greek yogurt when preparing dips since it's as rich assour creambut high in protein," Rodriguez says.

Chowders tend to be heavy, so consider subbing in skin milk for the half-and-half to reduce the saturated fat content without sacrificing flavor, Rodriguez says.

"Between the corn and the black bean spread, you're getting plenty of plant protein and fiber for satiety," Jones says. Add a dollop of non-fatGreek Yogurtfor creaminess and even more protein.

The chickpeas in this colorful salad offer great staying power. "Not only arecanned beansan easy, budget-friendly source of fiber and protein, they can also help control blood sugar, lower cholesterol and aid in weight loss," Rodriguez says. To bulk up on protein, try adding shreddedrotisserie chicken.

One way to bulk up pasta dishes without tons of extra calories is by adding vegetables. This recipe calls for mushrooms, leeks and corn.

These mini peppers work perfectly as a light bight at a dinner party. "The options are limited," Rodriguez says. "Trycottage cheesetopped with chives and dried onion flakes, hummus with bagel seasoning or black bean salsa as a filling."

This dish is heart-healthy, as it boasts nearly four times the potassium as it does sodium, making it a smart choice for reduced-sodium diets. "While reducing sodium is key [to a healthy heart], balancing it out with electrolyte potassium is another helpful strategy," Rodriguez says.