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    Home » Recipes » Salads

    Microgreens Salad with Roasted Baby Corn

    Published: Aug 19, 2024 · Modified: Aug 19, 2024 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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    Split image of microgreens salad with baby corn topped with crema and cotija cheese.
    White plate of baby corn microgreens salad topped with cotija cheese and crema dressing.
    Plate of microgreen salad with roasted baby corn on a wood board with lime garnish.
    Salad plate of microgreen salad with roasted baby corn topped with crema.
    Microgreens salad on a white plate with roasted baby corn and topped with crema dressing.

    This microgreens salad is bursting with flavors of pan roasted baby corn, lime, salty cotija and a zesty crema dressing.  It’s mini Mexican street corn added to a light salad of healthy greens.  It’s so easy to make, this may be your next go-to salad.

    Microgreens salad on a white plate with  roasted baby corn and topped with crema dressing.
    Jump to:
    • Why you’ll love this recipe
    • What are microgreens?
    • What do microgreens taste like?
    • What is baby corn?
    • Is baby corn keto?
    • Ingredients
    • Instructions
    • How to serve
    • How to store
    • Variations
    • How to grow microgreens at home
    • FAQ
    • Healthy salads to try
    • 📖 Recipe
    • 💬 Comments

    Microgreens with roasted baby corn is a healthy, flavorful and low-carb twist on ‘elote’, or Mexican street corn.  This baby corn salad is sprinkled with taco seasoning or chili powder, then topped with cheese, lime and homemade crema, creating a symphony of flavors. It's no wonder why elote is one the most popular Mexican recipes – for good reason!

    Why you’ll love this recipe

    • Quick and easy – this baby corn recipe has super easy meal prep and takes only about 10 minutes to make
    • Special diet friendly – you can enjoy this low carb baby corn recipe with only 2g net carbs per serving and perfect for a keto diet. It’s also a unique low-FODMAP salad that's delicious, nutritious and gorgeous!
    • Healthy and delicious – Mexican street corn salad is salty, zesty, savory and incredibly nutritious with fresh, baby greens

    What are microgreens?

    Microgreens (also known as micromezclum) are the baby version of adult plants.  They are young seedlings that are harvested from the seeds of vegetables, grains and herbs.  Microgreens are harvested between 7-21 days after germination, while the leaves and stems are tender.

    Compared to their adult counterparts, they are highly concentrated sources of vitamins, minerals and antioxidants and are up to 40x as nutrient dense.

    Make a beautiful microgreen salad to add flavor and nutrition to any meal.  There are several varieties to choose from, all with distinctive flavors.

    What do microgreens taste like?

    Microgreens pack a ton of flavor for such tiny plants.  Flavors vary between varieties and can range from spicy and earthy to sweet and bitter, depending on the herb, grain or vegetables they are grown from.  Most microgreens will have a taste that is similar to the mature plant.  For example, radish sprouts will be a little spicy and kale will taste earthy and slightly bitter.

    White bowl of baby corns out of the can laying next to it on a grey board.

    What is baby corn?

    Baby corn is corn that is harvested when the cobbs are still very small (between 2-3 inches) and immature.  They have a mild, sweet taste and can be eaten raw or cooked.  Because the corn is so young, the sugars are not fully developed. These young, immature corn are very low in carbs, and have all the flavor of mature corn without all the sugar.

    Is baby corn keto?

    Yes – baby corn is absolutely keto-friendly.  One serving is only 3g net carbs and is a fun way to enjoy the flavor of corn without all of the carbs, starch and sugar.

    If you're new to a keto diet, or just want to learn more about a low-carb keto lifestyle, be sure to stop by my Keto Resources page.

    Ingredients for baby corn microgreens salad in small boals on a wood board with white text labels.

    Ingredients

    • Microgreens – I use a combination of pea, broccoli, kale, radish and purple kohlrabi
    • Baby corn – fresh or canned work well.  I like to use fresh baby corn from Trader Joe’s when I can.
    • Oil – use your favorite cooking oil for griddling the corn.  I prefer olive or avocado oil.
    • Taco seasoning or chili powder – I use my Homemade Taco Seasoning but chili powder is also a great alternative.  Chipotle is my favorite, with a nice smoky flavor.
    • Cotija cheese – dry, salty and flavorful cheese makes this salad pop!
    • Crema or Cilantro dressing – drizzle some fresh, homemade Crema, Cilantro Lime Dressing or use your favorite dressing. These can be made ahead of time or while the baby corn is being pan-roasted.
    • Lime wedges – fresh squeezed lime and salty cheese are traditional elote flavors
    • Cilantro – for garnish

    Instructions

    Colorful microgreens washed and in a small salad spinner.

    Wash your microgreens and dry them in a salad spinner.

    Baby corn on a paper towel on a plate drying.

    If using canned corn, drain the corn and pat them dry with a paper towel.

    Baby corn on a cutting board sliced in half along it's length with cut and uncut corns on a white plate.

    Consider slicing the corn in half, lengthwise if the pieces are fairly large.  Slicing is totally optional.

    Cast iron pan with seasoned baby corn halves ready to brown.
    • Heat the oil in a large frying pan over medium heat and add the baby corn
    • Sprinkle with taco seasoning or chili powder
    • Cook until lightly browned, about 5 minutes, then flip and cook another 3-5 minutes

    Make the crema or dressing: If you haven't made these ahead of time, it's easy to whip them up while the baby corn is roasting in the pan. It only takes about 5 mintes to make this Easy Lime Crema or delicious Cilantro Lime Dressing.

    To assemble the salad:  Plate the micro greens, add the baby corn, crumble the cotija on top, drizzle with crema and a squeeze of lime. Then garnish with a sprinkle of taco seasoning or chili powder and chopped cilantro.

    Salad plate of microgreen salad with roasted baby corn topped with crema.

    How to serve

    Serve as a light, healthy lunch on its own or with your favorite protein, such as Pulled Pork or Carnitas.

    This makes a wonderful side salad for picnics or potlucks.  I really enjoy it served with Smoked Sirloin.

    How to store

    This salad is best eaten fresh.  If the microgreens are fairly large and firm, the salad may keep in the refrigerator for 1-2 days without wilting.

    Variations

    • Try a different cheese – use a cotija cheese substitute and try queso fresco or another crumbly, salty cheese.  Feta is a little more tangy, but can also be a tasty cotija alternative.
    • Make it spicy – add finely chopped or sliced jalapeño pepper
    • Add additional veggies or fruit – diced avocado, green or red onion, diced bell pepper, chopped tomatoes or diced peaches are delicious ideas for using fresh summer produce
    • Use corn kernels – if you don’t follow a low-carb diet, you can use regular corn.  I recommend fresh, grilled corn, then slice off the kernels.
    Green micro salad sprouts with roots showing in soil sitting on a wood board.

    How to grow microgreens at home

    Microgreens are so easy to grow at home!  You can add a burst of nutrition to almost anything for much less money than buying them.  There are a couple of growing kits that work well for large or small spaces.

    I like the Window Garden Indoor Starter Kit for small spaces.  It’s easy to use, takes up very little space and is a very inexpensive way to get started.

    If you have a little more space, the ZestiGreens Self-watering Microgreens Kit is a great soil-free option.  It’s a super easy setup that I find is very tidy and so easy to use.

    FAQ

    Sprouts vs microgreens - what’s the difference?

    Sprouts are freshly germinated seeds that are harvested within a week of growth, before the first true leaves develop and don’t require sunlight to grow.  Microgreens are older plants and do require sunlight to grow.  At this stage of growth, the young leaves are particularly high in nutrients.

    What are the best microgreens to eat?

    All microgreens are nutritional powerhouses, so it really comes down to personal taste.  However, when it comes to nutrient content, broccoli is the healthiest microgreen. They have high levels of vitamins A, C, K as well as calcium, iron and potassium.

    Kale, spinach, red cabbage, pea and radish sprouts also have a similar nutrient profile to broccoli sprouts.

    What are the best microgreens for salad?

    The best microgreens are based on personal taste.  My personal favorites are radish, broccoli, kale, arugula, mustard, kale and kohlrabi.  They tend to be the most tender and flavorful.

    Is corn low-FODMAP?

    Corn can be enjoyed on a low-FODMAP diet in moderation.  It can be high in sorbitol, so be sure to pay attention to serving size.   Canned corn is considered low-FODMAP in servings up to 2.6 ounces, but corn from the cob is FODMAP-friendly in smaller servings, up to 1.3 ounces.  Baby corn contains fewer carbohydrates and is low-FODMAP in servings up to a cup.

    White plate of baby corn microgreens salad topped with cotija cheese and crema dressing.

    Healthy salads to try

    • Cavolo nero kale BLT salad in a white plate on a wood board with a fork on the side.
      Cavolo Nero Kale Chopped Salad with Bacon
    • Beet and feta salad in a white bowl topped with walnuts and tahini dressing.
      Beet and Feta Salad with Walnuts and Tahini Dressing
    • Cilantro lime coleslaw in a white bowl with a lime and cilantro garnish.
      Cilantro Lime Gluten-free Coleslaw (dairy-free and low-FODMAP)
    • Fattoush salad on a white plate with a wood background and napkin.
      Lebanese Fattoush Salad Recipe

    Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!

    📖 Recipe

    Roasted baby corn microgreen salad topped with cotija cheese and drizzle of crema dressing.

    Microgreens Salad with Roasted Baby Corn

    Author: Tracey Hatch-Rizzi
    This microgreens salad is bursting with flavors of pan roasted baby corn, lime, salty cotija and a zesty crema dressing.  It’s mini Mexican street corn added to a light salad of healthy greens.  It’s so easy to make, this may be your next go-to salad.
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    Prep Time: 5 minutes minutes
    Cook Time: 10 minutes minutes
    Total Time: 15 minutes minutes
    Category: Salads
    Cuisine: American
    Method: Stove
    Yield: 4 servings
    Diet:Gluten Free, Vegetarian
    Special Diet:Keto, Low-Carb, Low-FODMAP

    Ingredients
     
     

    • 2 ounces microgreens
    • 15 ounces baby corn (fresh or canned)
    • 2 tablespoons olive oil (or your favorite cooking oil)
    • 2 ounces cotija cheese (or cotija substitute (see Variations in Notes))
    • 1 tablespoon taco seasoning (or chili powder. I like to use my Homemade Taco Seasoning.)
    • 1 lime (cut into wedges for serving)
    • 2 tablespoons chopped cilantro (for garnish)
    • crema or salad dressing (to serve. I love homemade Crema or Cilantro Lime Salad Dressing)

    Instructions
     

    • Wash the microgreens and dry them in a salad spinner.
    • If using canned corn, drain and pat dry with a paper towel.
    • Optional: If your baby corn is large, slice the corn lengthwise.
    • Heat the oil in a large skillet over medium heat, add the baby corn and sprinkle with taco seasoning or chili powder.
    • Cook on medium heat until lightly browned (about 5 minutes). Then flip and cook another 3-5 minutes, until lightly browned.

    Assemble the salad

    • Plate the microgreens, add the griddled baby corn and crumble the cotija on top.
    • Drizzle with crema or salad dressing and add a squeeze of fresh lime juice.
    • Garnish with a sprinkle of taco seasoning or chili powder and chopped cilantro.

    Notes

    Note:  Nutritional information does not include dressing and will vary based on dressing used.

    How to Serve

    This salad is best eaten fresh.  If the microgreens are fairly large and firm, the salad may keep in the refrigerator for 1-2 days without wilting.

    Variations

    • Try a different cheese – use a cotija cheese substitute and try queso fresco or another crumbly, salty cheese.  Feta is a little more tangy, but can also be a tasty cotija alternative.
    • Make it spicy – add finely chopped or sliced jalapeño pepper
    • Add additional veggies or fruit – diced avocado, green or red onion, diced bell pepper, chopped tomatoes or diced peaches are delicious ideas for using fresh summer produce
    • Use corn kernels – if you don’t follow a low-carb diet, you can use regular corn.  I recommend fresh, grilled corn, then slice off the kernels.

    Nutrition

    Serving: 0.25 recipeCalories: 75 kcalCarbohydrates: 3 gProtein: 4 gFat: 5 gSaturated Fat: 3 gCholesterol: 14 mgSodium: 237 mgPotassium: 104 mgFiber: 1 gSugar: 0 gNet Carbs*: 2 g

    *Net carbs = carbohydrates - fiber

    Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

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    Split image of microgreens salad with baby corn topped with crema and cotija cheese.
    White plate of baby corn microgreens salad topped with cotija cheese and crema dressing.
    Plate of microgreen salad with roasted baby corn on a wood board with lime garnish.
    Salad plate of microgreen salad with roasted baby corn topped with crema.
    Microgreens salad on a white plate with roasted baby corn and topped with crema dressing.
    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

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    Split image of microgreens salad with baby corn topped with crema and cotija cheese.
    White plate of baby corn microgreens salad topped with cotija cheese and crema dressing.
    Plate of microgreen salad with roasted baby corn on a wood board with lime garnish.
    Salad plate of microgreen salad with roasted baby corn topped with crema.
    Microgreens salad on a white plate with roasted baby corn and topped with crema dressing.

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