Roasted Corn Salsa
This roasted corn salsa (pico de gallo) is made for summer days! Sweet, juicy, and packed with veggies, you can serve this recipe as a dip, salad, or as a flavourful topping for proteins like fish or chicken. Option to make with boiled/steamed corn or canned corn instead!
This colourful, homemade roasted corn salsa is made with nutritious ingredients like avocado, tomatoes, and bell peppers. Seasoned with chili powder, lime, and basil, this recipe packs in so many textures, flavours, and nutrients!
While corn tastes great with all methods of cooking, roasting corn helps to bring out its sweetness even more. The kernels get a little bit browned and crunchy, and have that delicious “oven-roasted” taste that I enjoy on all my veggies.
As always, I’ve shared possible ingredient swaps and a handful of ideas for how to serve this corn salsa recipe. I love that you can use it in SO many ways, not just as a dip. It’s a great way to add veggies and summer flavours to a variety of meals 🙂
Want more yummy, dietitian-designed dip recipes? You will love this fan-favourite whipped feta dip with balsamic roasted strawberries or my herbed cottage cheese dip.
Does the corn have to be roasted?
Don’t feel like roasting corn? No problem! You can totally make this recipe with:
- raw corn
- boiled/steamed corn
- pan-fried corn
- grilled corn
- canned corn
- pre-cooked + packaged corn kernels
All options would be delicious, but the raw, canned, pre-packaged, or steamed/boiled options would be the fastest if you’re in a time crunch!
About the ingredients & possible substitutions
- Corn: I recommend using fresh, juicy, sweet corn – purchased in its husk, if possible! If that’s not available to you (or off season), feel free to make this one with canned corn.
- Red onion: Can be swapped with shallots OR omitted if you don’t tolerate onion.
- Tomatoes: I like using cherry tomatoes or grape tomatoes. If possible, try to purchase “vine-ripened” ones for the most flavour!
- Bell pepper: You may use a red, orange, or yellow bell pepper.
- Fresh basil: I love the pairing of basil and corn, and it makes this salsa extra summery! That said, you could swap it with something more traditional, like cilantro, if you enjoy it.
- Chili powder: I use store-bought chili powder, which pairs deliciously with corn. If you can’t find it, you can use a combination of paprika, cumin, cayenne, and garlic powder. A quick Google search should yield measurements for you!
- Lime
- White wine vinegar: Don’t skip this one – it adds a perfect punch of acidity to balance the flavours of this salsa. If needed, you could swap it for apple cider vinegar.
- Olive oil: Used for roasting the corn (you can omit the oil if you prefer to use raw, steamed, or canned corn)
- Avocado: Chunks of avocado add a source of healthy fats and creaminess to this dip!
Step-by-step: how to make roasted corn salsa
If roasting corn, start by placing husked corn on a lined baking sheet. Brush each cob/ear with olive oil and a sprinkling of salt. Place in the oven for 25-30 minutes at 425F. Corn should be lightly browned when ready.
After removing corn from the oven, allow it to cool until it’s comfortable to touch. Using one hand, hold each cob upright into a bowl and carefully slice kernels off with a sharp knife.
Add corn kernels and the remainder of the salsa ingredients to a large mixing bowl. You can prep these other ingredients while the corn is roasting to speed up the cooking/prep time!
Toss everything together, adding additional seasoning until it meets your desired taste.
Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!
Serving ideas
Here are some delicious ways to serve this roasted corn salsa:
- As a dip (of course), paired with tortilla chips!
- Sprinkled on top of tacos, nachos, tostadas, or quesadillas
- Sprinkled on top of a protein, like baked salmon, grilled chicken, white fish, or steak
- As a salad base, topped with proteins like shrimp, scallops, or chicken… OR added to another salad for extra flavour (such as this shrimp and quinoa taco salad)
- Scooped onto a yummy grain bowl (like this salmon taco rice bowl)
Corn nutrition benefits
Sweet, juicy corn is a good source of different vitamins and minerals like:
- folate
- vitamin B6
- niacin
- potassium
Corn is also an excellent source of dietary fiber. Just 1 cup of corn provides almost 5 grams of fiber!
Plus, it’s also a source of antioxidants, like lutein + zeaxanthin, which help to fight cellular damage and promote optimal health.
More healthy recipes with corn
- Summer Salad With Corn & Strawberries
- Seared Scallops With Corn & Pesto
- Creamy Coconut Corn Rice
- Couscous With Roasted Corn & Shrimp
Did you give this Roasted Corn Salsa Recipe a try? Let me know by leaving a comment and recipe rating below!
If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!
Get the Recipe: Roasted Corn Salsa (Pico De Gallo)
Ingredients
- 3 ears of corn, husks removed (see notes)
- 1 Tbsp olive oil (to brush corn)
- 1 cup cherry tomatoes, halved
- 1 large bell pepper, diced (red, yellow, or orange)
- 1/2 cup red onion, diced
- 1/4 cup fresh basil, chopped
- 1 medium avocado, cut into chunks
- 1 tsp chili powder
- 2 tsp white wine vinegar (or apple cider vinegar)
- 1 lime, juice only
- Salt + pepper, to taste (season generously!)
Instructions
- NOTE: If you'd prefer, you can make this recipe with boiled/steamed corn, fresh raw corn, pan-fried corn, grilled corn, or even canned corn. These options would all be delicious, with canned or steamed corn the fastest to prepare! If using canned corn, you will want to use approximately 2.25 cups, drained.
- If roasting corn: preheat oven to 425F. Line a baking sheet with parchment paper. Place ears of corn (husks removed) on the sheet. Brush with olive oil. Season with salt and pepper, then place in the oven for 25-30 minutes, until lightly browned.
- While the corn cooks, you can prep the other ingredients to maximize cooking time! Halve the tomatoes, dice the bell pepper and red onion, cut avocado into chunks, and chop the basil.
- Once corn is cooked, remove it from the oven and allow to cool for a few minutes until comfortable to touch. Using one hand, hold each cob upright into a bowl and carefully slice kernels off with a sharp knife.
- Add corn kernels and the remainder of the salsa ingredients to a large mixing bowl. Season generously with salt and pepper. Toss everything together, adding additional seasoning until it meets your desired taste. See notes for serving ideas!
Notes
- As a dip (of course), paired with tortilla chips
- Sprinkled on top of tacos, nachos, tostadas, or quesadillas
- Sprinkled on top of a protein, like baked salmon, grilled chicken, white fish, or steak
- As a salad base, topped with proteins like shrimp, scallops, or chicken… OR added to another salad for extra flavour (such as this shrimp and quinoa taco salad)
- Scooped onto a yummy grain bowl (like this salmon taco rice bowl)
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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2 Comments on “Roasted Corn Salsa”
I will give it a try sounds good will try it with chicken thanks again therese
Thank you so much, Therese!! I hope you enjoy it! Topped over chicken sounds like the perfect summer meal 🙂