Toasted Mexican Street Corn Dip
This Mexican Street Corn Dip is a creamy and flavourful appetizer that captures the essence of elote in every bite, blending smoky corn, tangy Greek yogurt, and a kick of spices. Perfect for dipping with veggies or tortilla chips, it’s a quick and healthy way to enjoy a taste of Mexico at home.
- Suitable for diets:
- Gluten Free
- High-Protein
- Kidney Friendly
Servings:
Why Diabetes Friendly?
- Low-Fat Dairy: The use of plain Greek yogurt and light mayonnaise helps to keep the fat content low while providing protein and creaminess.
- High Fibre: Corn is a good source of fibre, which can help with blood sugar control by slowing the absorption of carbohydrates.
- Low Glycemic Ingredients: The dip uses ingredients like Greek yogurt, spices, and lime juice, which are low on the glycemic index, making it a better option for managing blood sugar levels.
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Equipment
- Food Processor
Ingredients
- corn (canned) 2 cups
- Greek yogurt (plain ) ½ cup
- mayonnaise (light) 2 tbsp
- lime juice (freshly squeezed) 2 tbsp
- jalapeno (roughly chopped, optional) 1 tbsp
- cilantro (roughly chopped) ¼ cup
- chili powder 1 tsp
- smoked paprika ½ tsp
- garlic powder ½ tsp
- cumin 1/4 tsp
- salt 1 pinch
- cotija cheese (or feta cheese, crumbled ) ¼ cup
Optional Garnish
- cilantro (fresh, chopped (optional, for garnish))
- lime (freshly squeezed)
- jalapeno (sliced)
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Cooking Tips
- Corn Options: For a smoky flavour, consider using grilled corn or char the corn kernels slightly more in the skillet.
- Spice Level: Adjust the amount of jalapeno and chili powder to your preferred spice level; you can also remove the seeds from the jalapeno for a milder dip.
- Cheese Substitution: If cotija cheese is not available, feta cheese makes an excellent substitute with a similar crumbly texture and tangy flavour.
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Instructions
- Cook the corn kernels in a skillet over medium heat for about 3-5 minutes until they are lightly toasted. Reserve ½ cup of the toasted corn and set it aside.2 cups corn
- In a blender or food processor, combine the remaining 1½ cup corn, Greek yogurt, mayonnaise, lime juice, jalapeno, cilantro, chili powder, smoked paprika, garlic powder, cumin, and a pinch of salt. Blend until the mixture reaches a smooth consistency.½ cup Greek yogurt, 2 tbsp mayonnaise, 2 tbsp lime juice, 1 tbsp jalapeno, ¼ cup cilantro, 1 tsp chili powder, ½ tsp smoked paprika, ½ tsp garlic powder, 1/4 tsp cumin, 1 pinch salt
- Add the crumbled cotija cheese to the blender and pulse a few times until the cheese is well incorporated but still slightly textured.¼ cup cotija cheese
- Fold in the remaining ½ cup of corn and mix until well combined.
- Taste the dip and adjust the seasoning with more lime juice or spices if needed.
- Transfer the dip to a serving bowl, cover, and chill in the refrigerator for at least 30 minutes to allow the flavours to meld together.
- Before serving, garnish with chopped cilantro, a squeeze of lime, and sliced jalapenos if desired.cilantro, lime, jalapeno
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FAQ
- Can I use frozen or fresh corn instead of canned?
Yes, you can use frozen or fresh corn. Just make sure to cook it until it's slightly charred to enhance the flavour. - How long can I store this dip?
Store the dip in an airtight container in the refrigerator for up to 3 days. - Can this dip be made vegan?
To make it vegan, substitute the Greek yogurt with a plant-based yogurt, use vegan mayonnaise, and replace the cotija cheese with a vegan cheese alternative.
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Nutrition
Per serving
Calories: 112.4kcal
Carbohydrates: 12.7g
Fiber: 1.5g
Sugar: 3.1g
Fat: 5.8g
Saturated Fat: 1.5g
Trans Fat: 0.01g
Protein: 4.6g
Nutrition Facts
Toasted Mexican Street Corn Dip
Serving Size
0.5 cup
Amount per Serving
Calories
112.4
% Daily Value*
Fat
5.8
g
9
%
Saturated Fat
1.5
g
9
%
Trans Fat
0.01
g
Cholesterol
8.4
mg
3
%
Sodium
120.2
mg
5
%
Potassium
170.5
mg
5
%
Carbohydrates
12.7
g
4
%
Fiber
1.5
g
6
%
Sugar
3.1
g
3
%
Protein
4.6
g
9
%
Vitamin C
7.5
mg
9
%
Vitamin D
0.03
µg
0
%
Calcium
55.1
mg
6
%
Iron
0.5
mg
3
%
Magnesium
18.7
mg
5
%
Zinc
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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