Summer Corn Salad with Avocado Recipe
When the sun’s blazing and your body craves something light, refreshing, and energizing, this Summer Corn Salad with Avocado delivers on every level. It’s vibrant, nutrient-packed, and bursting with sweet corn, creamy avocado, and zesty lime. Perfect for meal prep, potlucks, or a post-workout recovery dish, this salad offers a balance of fiber, healthy fats, and clean carbs to keep you satisfied without feeling heavy.
This salad isn’t just pretty—it’s functional. You fuel your body with whole ingredients that hydrate, repair, and support performance goals, especially during hot months when you need it most.
Why You’ll Love This Corn & Avocado Salad
This recipe brings together the best of summer. Fresh sweet corn gives you a natural carbohydrate boost, while avocado delivers heart-healthy fats that help keep you full longer. Cherry tomatoes add a pop of color and antioxidants, while red onion and lime juice give it brightness and zip.
Whether you serve it as a main dish with grilled chicken or tofu, or enjoy it solo as a light meal or snack, this salad fits seamlessly into a clean eating or fitness lifestyle.
Ingredients You’ll Need
For the Salad:
- 3 ears of fresh corn (or 2 cups cooked corn kernels)
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup finely chopped red onion
- 1/4 cup fresh cilantro, chopped
- 1 tablespoon olive oil
- Juice of 1 lime
- Salt and pepper, to taste
Optional Add-Ins:
- 1/2 cup black beans (for added plant protein)
- 1 jalapeño, finely diced (for heat)
- Crumbled cotija cheese or feta (for flavor + texture)
How to Make Summer Corn Salad with Avocado
1. Cook the Corn (If Using Fresh)
Start by bringing a large pot of water to a boil. Shuck the corn and boil the ears for about 3–5 minutes until they turn bright yellow and tender. Immediately remove and cool the corn under cold running water. Once cooled, use a sharp knife to cut the kernels off the cob.
Shortcut: You can use pre-cooked frozen corn (thawed) or canned corn (rinsed and drained) if you’re in a hurry.
2. Dice the Veggies
While the corn cools, dice the avocado and red onion. Slice the cherry tomatoes in half and chop the cilantro. Place everything in a large mixing bowl, leaving space for the corn and dressing.
3. Mix the Dressing
Squeeze the juice of one lime over the vegetables. Add olive oil, a pinch of salt, and black pepper. Stir gently to coat everything evenly. The lime not only enhances the flavor but also keeps the avocado from browning quickly.
4. Combine and Toss
Add the cooled corn kernels to the bowl and gently toss everything together. You want every ingredient to shine and be evenly dressed. Avoid over-mixing to preserve the creamy chunks of avocado.
5. Add Extra Protein (Optional)
For a heartier meal, toss in black beans or grilled chicken. The beans give it more plant protein and fiber, while chicken adds lean muscle-building fuel. This makes the salad more filling, perfect for post-workout recovery or lunch on the go.
Meal Prep and Storage Tips
- Make ahead: You can prep all the ingredients ahead of time, except for the avocado. Add it just before serving to keep it fresh.
- Storing leftovers: Store in an airtight container for up to 2 days. The lime helps slow oxidation, but the avocado may still brown slightly.
- Double batch: This recipe doubles easily for meal prep or gatherings. Just don’t skimp on the lime juice—it keeps things fresh and zesty.
How This Salad Fits Your Macros
This salad hits a sweet spot for those following a balanced diet focused on clean energy and recovery. Corn provides complex carbs, avocado adds healthy monounsaturated fats, and the fresh produce supports hydration and digestion. Add beans or protein and you’ve got a macro-balanced, nutrient-rich bowl ready for any goal.
Nutrition Facts (Per Serving – Makes 4 Servings)
| Nutrient | Amount |
|---|---|
| Calories | 195 kcal |
| Protein | 4 g |
| Carbohydrates | 20 g |
| Fiber | 5 g |
| Sugars | 4 g |
| Fat | 13 g |
| Saturated Fat | 2 g |
| Sodium | 190 mg |
Add 15–20g of protein if you include grilled chicken or tofu.
Serving Suggestions
- Serve it chilled on its own as a light lunch.
- Pair with grilled salmon, chicken, or shrimp for a protein-packed meal.
- Scoop it with whole grain tortilla chips or lettuce leaves for a snack-style serving.
- Add it to taco bowls, wraps, or quinoa for a creative twist.
Final Thoughts
This Summer Corn Salad with Avocado is more than a seasonal side—it’s a clean eating staple. It packs color, texture, and real nutrients into every bite. Whether you’re chasing PRs or just craving something fresh, this salad has your back. Plus, it comes together in minutes with zero compromise on taste or health.
