9 Heart Healthy Corn Recipes for Summer

By Candace Braun Zafirellis
Published 6/16/2025
9 Heart Healthy Corn Recipes for Summer
Photo Credit: Adobe Stock

Is corn healthy? You bet it is! That’s why we’re sharing our all-time favorite heart healthy corn recipes for summer featuring all the ways you can make corn part of a heart healthy diet.

Incredibly versatile and naturally sweet, corn on the cob is stacked high in farmer’s markets and grocery stores across the country this time of year. Grilled, boiled or tossed into your favorite dish, this summer favorite can be used in soups, salads, pastas and stir fries.

So why is corn a heart healthy food? A medium ear of corn contains 2 grams of fiber and 3 grams of protein. This is important because both fiber and protein help regulate blood sugar levels and improve blood pressure. Not to mention, corn is a naturally healthy side dish with less than 100 calories, only 5 grams of sugar and 1 gram of fat when you skip the butter and salt.

Corn is frequently used in gluten free recipes as a substitute for grain, like this recipe for Mexican tostadas. But watch out for processed gluten-free corn products like chips and cereals because these may be loaded with added sodium and sugar.

Get the most out of fresh corn this summer with one of these simple, homemade healthy corn side dishes. Created in the Health eCooks test kitchen with all natural ingredients, these low sodium corn recipes use fresh herbs and heart healthy olive oil instead of salt and butter to make corn recipes low cholesterol and low fat.

Corn Recipes for Heart Health

Corn salsas, corn salads and corn soups are popular dishes that can make corn a part of this summer’s heart healthy diet. These easy corn recipes are tasty and full of heart healthy ingredients.

  1. 01

    Grilled Corn on the Cob

    Heart Healthy Grilled Corn on the Cob
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    This low sodium recipe for corn on the cob uses healthy olive oil and a sprinkling of nutmeg, pepper and parsley to give this grilled corn a unique savory flavor with only 4mg of sodium. 

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  2. 02

    Esquites

    Heart Healthy Esquites
    Photo Credit: Adobe Stock
    15 mins

    If you like Mexican street corn, you’re going to love this corn off the cob recipe full of tangy and smoky flavors. Made with creamy Greek yogurt, lime juice, and a sprinkle of cotija cheese, this healthy corn side dish is low sodium and packed with healthy protein.

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  3. 03

    Corn and Black Bean Salsa

    Heart Healthy Corn and Black Bean Salsa
    Photo Credit: iStock
    30 mins

    Perfect for dipping chips or alongside grilled chicken or fish, this corn salsa is a zesty mix of corn, black beans and chili powder. This gluten-free side dish is a quick and easy recipe for summer.

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  4. 04

    Elote

    Heart Healthy Elote
    Photo Credit: Adobe Stock
    20 mins

    Slathered in the tangy flavors of Greek yogurt, lime, chili powder and cotija cheese, this Mexican-style grilled corn on the cob is a low calorie snack that’s full of craveable taste.

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  5. 05

    Black Bean Quinoa Salad

    Heart Healthy Black Bean Quinoa Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    A hearty mix of quinoa, black beans, corn and bell peppers, this healthy salad is ready to eat in just 15 minutes with plenty of fiber and protein to fill you up.

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  6. 06

    Corn Chowder Soup

    Heart Healthy Corn Chowder Soup
    Photo Credit: Getty Images
    60 mins

    Enjoy creamy soup without the extra fat and sodium by making this healthy soup recipe that uses skim milk and low sodium vegetable broth to create a comforting bowl of corn chowder that’s only 155 calories per serving.

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  7. 07

    Corn Salsa

    Heart Healthy Corn Salsa
    Photo Credit: Baldwin Publishing Staff Photographer
    10 mins

    Sweet corn, avocado, tomato and spicy jalapeño are combined with a refreshingly light citrus dressing to give this salsa a winning flavor combination. This low sodium corn recipe takes just 10 minutes to prepare.

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  8. 08

    Chili Cheese Corn Waffles

    Heart Healthy Chili Cheese Corn Waffles
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    These corn waffles blend comfort food with heart health, using a hearty vegetarian chili instead of butter and syrup for flavor. Each waffle has a whopping 24g of protein for a hearty power meal.

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  9. 09

    Mississippi Salsa Dip

    Heart Healthy Mississippi Salsa Dip
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    At only 45 calories per serving, this Mississippi salsa dip uses corn, black-eyed peas, avocado, and jalapeños to create a flavorful appetizer or snack. This simple recipe made with fresh ingredients is ready to eat in just 15 minutes.

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Corn Recipes for a Heart Healthy Diet

Whether you like a complex dish full of sweet and spicy flavors, or a simple side of fresh picked corn on the cob, this healthy food will perk up your summer plate and encourage a heart healthy lifestyle.

Here are more healthy summer recipes to try:

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