How to Prepare Corn and Black Bean Salad Packed with Protein

Why Corn and Black Bean Salad is a Protein Powerhouse
Key Ingredients for Corn and Black Bean Salad

• 2 cups black beans, cooked (or canned, rinsed and drained)

• 2 cups corn kernels (fresh, grilled, or frozen and thawed)

• 1 cup cherry tomatoes, halved

• 1 medium red bell pepper, diced

• 1/2 cup red onion, finely chopped

• 1 medium avocado, diced

• 1/4 cup fresh cilantro, chopped

• Juice of 2 limes

• 2 tbsp olive oil

• 1 tsp chili powder or smoked paprika

• Salt and black pepper, to taste

• Optional protein boosts: quinoa, grilled chicken, tofu, or chickpeas

1. Prepare beans: If using canned beans, rinse and drain well. If cooking from dry, soak overnight and simmer until tender.

1. Cook corn: Boil for 3–5 minutes or grill for a smoky flavor. Cut kernels off the cob.

1. Chop vegetables: Dice bell pepper, onion, avocado, and halve tomatoes.

1. Make dressing: In a small bowl, whisk together olive oil, lime juice, chili powder, salt, and pepper.

1. Assemble: In a large bowl, combine beans, corn, and vegetables. Toss with dressing.

1. Finish: Top with fresh cilantro and serve immediately or refrigerate for later.

• Mexican-Inspired: Add cotija cheese, jalapeños, and cumin.

• Mediterranean Style: Toss in olives, feta, and oregano.

• Vegan Protein Boost: Add quinoa, tofu, or chickpeas.

• Spicy Kick: Mix in hot sauce or chipotle peppers.

• Southwest Version: Add roasted sweet potatoes and avocado ranch dressing.

• High in protein: Black beans provide plant-based protein, essential for muscle repair and satiety.

• Rich in fiber: Promotes digestive health and keeps you fuller for longer.

• Low in fat: A light dressing of olive oil keeps it heart-healthy.

• Loaded with antioxidants: Tomatoes, peppers, and corn provide vitamins A, C, and E.

• Gluten-free & vegan-friendly: Ideal for multiple dietary lifestyles.

• Use fresh corn when possible: It adds natural sweetness and crunch.

• Grill ingredients: Grilling corn and peppers adds depth and smoky flavor.

• Serve chilled: Refrigerate for 30 minutes before serving for maximum flavor.

• Add avocado last: Prevents browning if serving later.

• Balance textures: Combine creamy avocado, crunchy corn, and firm beans.

• As a side dish for BBQs, tacos, or grilled meats.

• As a lunch bowl with quinoa or brown rice.

• As a taco or burrito filling.

• As a light dinner with avocado toast or flatbread.

• As part of weekly meal prep.

Can I make this salad ahead of time?
Yes. Store in the refrigerator for up to 3 days. Add avocado and dressing right before serving.
Is this salad vegan?
Yes. Skip cheese or use a dairy-free alternative to keep it vegan.
What other beans can I use?
Pinto beans, kidney beans, or chickpeas also work well.
How much protein is in a serving?
One serving with black beans and corn provides ~12–15g protein. Add quinoa or chicken for 20g+.
Printable Recipe Card
Corn and Black Bean Salad Packed with Protein
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 4

Ingredients:

- 2 cups black beans
- 2 cups corn kernels
- 1 cup cherry tomatoes
- 1 red bell pepper
- 1/2 cup red onion
- 1 avocado
- 1/4 cup cilantro
- 2 tbsp olive oil
- Juice of 2 limes
- 1 tsp chili powder
- Salt & pepper

Instructions:

1. Rinse and drain beans.
2. Grill or boil corn, cut kernels off.
3. Dice vegetables and avocado.
4. Whisk dressing with oil, lime, spices.
5. Combine everything in a bowl.
6. Garnish with cilantro and serve chilled.

Final Thoughts

Corn and black beans are more than just tasty they’re nutritional powerhouses. Black beans are naturally rich in protein and fiber, while corn provides energy-boosting carbohydrates, antioxidants, and essential vitamins.

By combining these ingredients with fresh vegetables, avocado, and herbs, you create a balanced salad that’s filling, nutrient-dense, and incredibly versatile. It’s a dish that works as a main course, side dish, or even a healthy snack.

To make this high-protein corn and bean salad, gather the following ingredients:

Pro Tip: For authentic Mexican-inspired flavor, add cumin, jalapeños, or cotija cheese.

Here’s how to prepare your protein-packed corn and bean salad in under 20 minutes:

This salad is endlessly versatile. Try these variations:

This protein-rich salad isn’t just delicious it’s packed with health benefits:

This corn and black bean protein salad can be served in many ways: