This low FODMAP corn salsa has a bright, sweet, and savory flavor—just like the one at Chipotle but without the red onions! It's perfect for topping a rice bowl or enjoying with tortilla chips.
Depending on the season, you can use fresh corn off the cob, frozen corn, freezer sweet corn, or canned corn. Add chopped jalapeno, green onion tops, fresh cilantro, lime and lemon juice, and salt - and the corn salsa is done.
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Why You'll Love This Recipe
- Copycat of Chipotle’s Version Without FODMAPs
- Only seven ingredients
- Gluten Free and Low FODMAP
Featured Ingredients
- Fresh Sweet Corn - If it is sweet corn season, you are in luck! However, if it is winter, frozen corn or canned corn will also work!
- Jalapeno Peppers - The amount of spice in this salsa is perfect. The peppers have just enough heat to complement the sweetness of the corn.
- Green Onion Tops - Green onion tops must be used to keep this low FODMAP.
- Fresh Cilantro - Fresh herb flavor with sweet corn kernels.
- Fresh Lemon Juice - Fresh lemon juice is best. It adds citrus and marinates the corn, jalapeno, and green onions.
- Fresh Lime Juice - Another citrus flavor 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 guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
If you are not using fresh corn, skip the cooking 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 the cobs from boiling water and allow them to cool. Cut the corn kernels off the ears of corn with a sharp knife on a cutting board.
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.
Add corn, jalapeno pepper, cilantro, lemon and lime juice, and kosher salt in a large bowl. 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 taste delicious!
Tips and Tricks
I love using this corn salsa as a topping in low FODMAP taco soup, slow cooker chicken enchiladas, king ranch chicken casserole, or chicken fajitas! It adds a crisp bright flavor profile to spicy taco Tuesday recipes.
Ingredient Swaps
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 Corn Salsa: Add a roasted poblano pepper to the salsa mix. It is a delicious addition to the corn salsa.
- Roasted Corn Salsa: Pop your sweet corn on the grill to create a roasted chili corn salsa version. It will have a smoky flavor.
- Spicy Corn Salsa: Add a diced-up spicy pepper to dial up the heat.
Storing
Store: 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.
Freeze: I would recommend not freezing any leftovers.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Corn - Fresh corn kernels are safe at 38 grams per meal. Canned corn is safe at 75 grams per meal.
- Jalapeno Peppers - Safe at 29 grams or one small pepper per meal.
- Lemon and Lime Juice - Safe at 1 tablespoon or 21 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
Meal Planning
Serve corn salsa with tortilla chips as an appetizer. Or use it as a topping for low FODMAP Mexican lasagna, taco pie with corn tortillas, chicken enchiladas with homemade sauce. Or, if you are looking for a warm corn dip, try crock pot Mexican street corn dip for a cheesy, creamy dip option.
Additional Low FODMAP Snacks
- Low FODMAP Restaurant Style Salsa - A salsa whipped up in a food processor in minutes.
- Low FODMAP Salsa Verde - Roasted tomatillos create a bright, beautiful salsa in under thirty minutes.
- Low FODMAP Guacamole - A creamy, bright guac without FODMAPs.
- Low FODMAP Lime Crema - A lactose-free sour cream sauce with flavors of limes.
Recipe
Low FODMAP Corn Salsa
Ingredients
- 2 cups corn - fresh, frozen, or canned drained (Note 1)
- ¼ cup green onions tops only
- ¼ cup fresh cilantro
- 2 tablespoons jalapeno pepper chopped
- 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.
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