Chipotle fresh corn salsa is the taste of the sweet corn kernels paired with just a bit of spice from the jalapenos, with the bite of the onion soaked in citrus juices. Recreating Chipotle’s fresh corn salsa to be low FODMAP was a great idea to help fill a giant corn salsa hole. It has simple ingredients and will be one of your favorite salsa recipes. The best part is that it is such an easy recipe!
Modifying a copycat Chipotle fresh corn salsa recipe to omit the red onion was the first step to making this recipe low FODMAP. The next step was to be aware of the serving size. Fresh corn has been tested by Monash Food App safe at ½ cob of corn. If you can tolerate sorbitol, you can adjust your serving size. This fresh corn salsa is the perfect appetizer to stay within the serving size suggestion.
Ingredients
- Fresh Sweet Corn - If it is sweet corn season, you are lucky! However, if it is winter, frozen corn or canned corn will also work!
- Jalapeno Peppers - The amount of spice is perfect for this salsa. It has just enough heat to compliment the sweetness of the corn.
- Green Onion Tops - To keep this low FODMAP, green onion tops must be used. Also, if you do not enjoy the strong bite of a red onion, substituting green onions is a great option!
- Fresh Cilantro - One of my favorite fresh herbs. It adds so much flavor. If you are someone who doesn’t enjoy cilantro, you can substitute fresh parsley.
- Fresh Lemon Juice - Fresh lemon juice is best. It adds the citrus and marinates the corn, jalapeno, and green onions.
- Fresh Lime Juice - Another citrus flavor works just like the lemon juice.
- Kosher Salt - So important to bring all the flavors together and balance it all out.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeInstructions
If you are using skip frozen corn or canned corn, skip the first three steps.
Husk the sweet corn and rinse the corn silks away with water.
In a large stockpot filled with boiling water, cook the corn for three minutes.
Remove from boiling water and allow the cobs to cool. With a sharp knife on a cutting board, cut the corn kernels off the ears of corn.
Next, dice the jalapeno into small, even pieces. I use a sandwich bag to protect my hands from any pepper juices. Wash your hands after you handle the peppers.
Wash and rinse the cilantro. Chop it up.
Juice the lemon and lime. Make sure there are no seeds in the citrus juice.
In a large bowl, add the corn, jalapeno pepper, cilantro, lemon and lime juice, and the kosher salt. Stir until combined. Allow the corn salsa to rest in the refrigerator for the flavors to meld. However, if you want it, enjoy it right away. It will still taste delicious!
Substitutions
Corn - If you cannot find sweet corn on the cob, use freezer sweet corn, a bag of frozen corn from the grocery store, or canned corn.
Variations
- Roasted Poblano Pepper - Add a roasted poblano pepper to the salsa mix. It is a delicious addition to the corn salsa.
- Yellow Corn - You can use yellow corn, white sweet corn, or a mixture of both colors.
- Roasted Corn - Pop your sweet corn on the grill to create a roasted chili corn salsa version. It will have a smokey flavor.
- Spicy Version - Add a diced-up spicy pepper to dial up the heat.
Low FODMAP Notes
Corn - Fresh corn kernels are safe at 38 grams. Canned corn is safe at 75 grams.
Jalapeno Peppers - Safe at 29 grams or one small pepper.
Lemon and Lime Juice - A low FODMAPers favorite ingredient.
This information is based on the Monash Food App at the time of publishing. As always, listen to your gut and modify as necessary.
Storage
Keep any leftover corn salsa in an airtight container in the refrigerator. Leftovers will taste better the next day! The salsa will last up to four days. I would recommend not freezing any leftovers.
Meal Planning
Fresh corn salsa served with corn chips is the perfect addition to taco night! Serve it alongside fresh salsa or pico de gallo while enjoying low FODMAP Mexican chicken or chicken flautas. Corn salsa would be the perfect topping for chicken fajitas or taco pie. Make a batch of cilantro lime rice, almost like you are at Chipotle Mexican Grill! Except you won’t have to worry about FODMAPs!
Chipotle Fresh Corn Salsa Low FODMAP Recipe
Equipment
Ingredients
- 2 cups Corn fresh, frozen or canned
- ¼ cup Green Onions Tops
- ¼ cup Fresh Cilantro
- 2 Tablespoons Jalapeno Pepper
- 1 Tablespoon Lime Juice
- 1 Tablespoon Lemon Juice
- ½ teaspoon Kosher Salt
Instructions
- Prepare your chosen type of corn:If you are using fresh corn on the cob, husk and rinse. Bring 4 cups of water to a boil in a large stockpot and add the fresh cobs of corn to the water. Cook for three minutes. Remove the corn with tongs and allow to cool. Cut the corn kernels off the cob with a large knife on a cutting board. If you are using frozen corn, allow the corn to defrost and drain off any excess liquid. If you are using canned corn, open cans of corn and drain.
- Wash and chop up the green onion tops. Set aside.
- Wash and chop the fresh cilantro. Set aside.
- Wash and finely dice the jalapeno pepper. Set aside.
- In a large bowl, add the corn, green onion tops, cilantro, and jalapeno. In a small bowl, squeeze the lemon and lime and add to the corn mixture. Add the Kosher salt. Stir until combined.
- Cover the bowl with plastic wrap or place in an airtight container. Allow flavors to meld together for at least thirty minutes if you can. Serve this delicious salsa with your favorite tortilla chips or as a side dish on your taco nights!
Notes
Nutrition Information
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