How to Make Healthy Corn Salad Without Mayo (Low-Calorie & Fresh)

Why Choose Corn Salad Without Mayo?

Many classic corn salad recipes rely on mayonnaise for creaminess. While delicious, mayo adds extra calories and fat that aren’t always ideal for those looking for a light summer salad or a weight-loss friendly side dish. By removing mayo and replacing it with a simple dressing of olive oil, lime juice, and fresh herbs, you get:

• Lower calories: A light, guilt-free salad.
• Fresh taste: Bright, crisp flavors from vegetables and herbs.
• Dairy-free & vegan options: Perfect for plant-based diets.
• Versatility: Works as a side dish, topping, or main salad bowl.

Ingredients You’ll Need

This healthy corn salad recipe uses fresh, simple, and wholesome ingredients:

• 3 cups corn kernels (fresh, frozen, or canned)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red onion, finely chopped
• 1 bell pepper, diced
• 2 tbsp fresh cilantro or parsley
• 2 tbsp extra virgin olive oil
• Juice of 2 limes (or lemon juice)
• Salt and black pepper, to taste
• Optional: avocado, black beans, or quinoa for extra nutrition

Tip: Use colorful vegetables for a vibrant presentation and added nutrients.

Step-by-Step Instructions

Here’s how to make this easy corn salad without mayo in under 15 minutes:

1. Prepare the corn: If using fresh corn, boil or grill cobs, then cut off kernels. For frozen or canned, simply thaw or drain.
2. Chop vegetables: Dice cucumber, bell pepper, onion, and halve cherry tomatoes.
3. Mix dressing: In a small bowl, whisk together olive oil, lime juice, salt, and pepper.
4. Combine: Add corn and chopped veggies into a large mixing bowl. Pour dressing on top.
5. Toss & garnish: Mix gently, add cilantro or parsley, and serve fresh.

This salad can be served immediately or chilled for 30 minutes to let the flavors develop.

Healthy Dressing Alternatives

Instead of mayo, try these light dressing options to keep your corn salad low-calorie and fresh:

• Lemon vinaigrette: Olive oil, lemon juice, Dijon mustard, honey.
• Greek yogurt dressing: Adds creaminess with protein and fewer calories than mayo.
• Balsamic glaze: A drizzle adds sweetness and acidity.
• Avocado lime dressing: Creamy, vegan-friendly option.

Variations of Corn Salad Without Mayo

Want to change it up? Try these variations of corn salad no mayo recipes:

• Mediterranean Corn Salad: Add olives, feta, and oregano.
• Mexican-Inspired Corn Salad: Mix in black beans, jalapeños, and cotija cheese (skip mayo).
• Protein-Packed Corn Salad: Add grilled chicken, quinoa, or chickpeas.
• Spicy Corn Salad: Toss with chili flakes, jalapeños, or hot sauce.
• Fruit-Infused Corn Salad: Add mango, pineapple, or apple for a sweet twist.

Nutritional Benefits

Making a corn salad without mayo isn’t just about reducing calories it’s also a nutritional powerhouse:

• Rich in fiber: Supports digestion and helps with fullness.
• Vitamin-packed: Tomatoes, cucumbers, and peppers add vitamins A, C, and K.
• Healthy fats: Olive oil provides heart-healthy monounsaturated fats.
• Low calorie: A satisfying side dish under 200 calories per serving.
• Gluten-free & vegan friendly: Perfect for all diets.

Serving Ideas

This light summer corn salad can be enjoyed in many ways:

• As a side dish for grilled chicken, fish, or steak.
• As a taco topping with avocado and salsa.
• As a lunch bowl base with quinoa or brown rice.
• As a healthy potluck recipe that travels well.
• As a light snack with tortilla chips.

Tips for the Best Mayo-Free Corn Salad

To make your salad taste restaurant-worthy, follow these tips:

• Use fresh corn when in season: It’s sweeter and crunchier.
• Grill your corn: Adds smoky flavor without extra calories.
• Chill before serving: Enhances the salad’s freshness.
• Balance flavors: Sweet corn + tangy lime + fresh herbs = perfection.
• Add avocado last: Prevents browning if serving later.

Frequently Asked Questions

Can I use frozen or canned corn?

Yes! Frozen corn works well once thawed, and canned corn should be drained and rinsed.

How long does this corn salad last?

Store in the refrigerator for up to 3 days. Add avocado just before serving to keep it fresh.

Is this corn salad good for weight loss?

Yes, since it’s low in calories, high in fiber, and free from heavy mayo or dressings.

Can I meal prep this salad?

Absolutely! Keep dressing separate until ready to eat for maximum freshness.

Printable Recipe Card

Healthy Corn Salad Without Mayo (Low-Calorie & Fresh)

Prep Time: 10 minutes  
Cook Time: 5 minutes (if grilling corn)  
Total Time: 15 minutes  
Servings: 4  

Ingredients:
- 3 cups corn kernels
- 1 cup cherry tomatoes
- 1 cup cucumber
- 1/2 cup red onion
- 1 bell pepper
- 2 tbsp olive oil
- Juice of 2 limes
- Fresh cilantro
- Salt & pepper

Instructions:
1. Prepare corn (grill, boil, or thaw if frozen).  
2. Chop vegetables.  
3. Whisk olive oil, lime juice, salt, pepper.  
4. Mix corn, veggies, and dressing.  
5. Garnish with herbs and serve fresh.