Recipe

Charred Corn and Black Bean Taco Salad

A healthy, wholesome corn recipe with smoky-sweet kernels, creamy avocado, crunchy pepitas, and a bright lime yogurt sauce.

By Matt Campbell

•

4.8

A real photo of a big bowl of charred corn and black bean taco salad with avocado slices, cherry tomatoes, cilantro, pepitas, and a drizzle of lime yogurt sauce

Jump to Recipe

Corn is already doing the most. It is sweet, it is sunny, it is basically a summer staple that tastes like a treat. So when I want something healthy and wholesome that still feels like a full-on flavor situation, I reach for this charred corn and black bean taco salad.

You get smoky blistered kernels (the kind that snap and pop), hearty black beans, juicy tomatoes, creamy avocado, and a limey yogurt sauce that tastes like taco night decided to clean up its act. It is taco-inspired, weeknight-friendly, lunch-box friendly, and it absolutely holds up for meal prep. Also, if you “accidentally” eat half the corn straight off the pan, you are among friends.

A real photo of corn kernels charring in a cast iron skillet with visible browned spots

Why It Works

Char = instant flavor. Charring the corn concentrates sweetness and adds smoky depth without needing heavy sauces.
Protein + fiber that actually satisfies. Black beans and Greek yogurt give this a protein boost, plus plenty of fiber for staying power.
Bright, creamy dressing without mayo. Lime juice, yogurt, and a little spice give you that taco-shop vibe with a lighter feel.
Flexible by design. Use fresh, frozen, or canned corn, swap beans, add leftover chicken, or keep it fully plant-based.

Pairs Well With

Storage Tips

Keep It Fresh

This salad is great for leftovers, with one small strategy: store the crunchy and creamy parts separately when you can.

Best storage method

Salad base (corn, beans, veggies): Store in an airtight container in the fridge and it generally keeps well for up to 4 days.
Dressing: Store in a separate container in the fridge for up to 5 days. Stir or shake before using.
Avocado: Add fresh when serving. If you must store it, squeeze a little lime over it and press plastic wrap directly onto the surface to slow browning.
Crunchy toppings (pepitas, chips): Keep at room temp in a sealed bag or container so they stay crisp.

Meal prep tip

Build grab-and-go containers with the base, then pack dressing and pepitas on the side. Add avocado right before eating and toss everything together so it stays snappy.

Quick food-safety note

Keep leftovers refrigerated and discard anything that smells off or has a weird texture.

Common Questions

Can I use frozen or canned corn?

Yes. Frozen corn works beautifully. Thaw, pat it very dry, then char it in a hot skillet. For canned corn, drain and dry it well so it browns instead of steaming.

How do I char corn without a grill?

A cast iron skillet is the easiest. Heat it until it is properly hot, add a little oil, then let the corn sit undisturbed so it blisters. Stir only occasionally, and try not to crowd the pan (work in batches if you need to).

Is this recipe actually healthy?

It is balanced and wholesome: fiber-rich beans and corn, plenty of veggies, healthy fats from avocado, and a higher-protein dressing (thanks, Greek yogurt). It is filling without feeling heavy.

Can I make it dairy-free?

Yep. Swap the Greek yogurt for a thick, unsweetened dairy-free yogurt. If you want more richness, blend in a little tahini or mashed avocado.

How spicy is it?

It is mild as written. The cayenne or chipotle is optional. Skip it for zero heat, or add a little extra if you like a gentle kick.

What if I do not like cilantro?

Skip it. Use chopped green onion, parsley, or a little extra lime zest for freshness.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large skillet, ideally cast iron (for charring the corn)
Cutting board and sharp knife
Mixing bowl (large)
Small bowl or jar (for dressing)
Measuring spoons and cups
Citrus juicer (optional, but nice)

I started making versions of this when I realized my “quick lunch” habit was basically just standing at the fridge eating random bits of things. Corn fixed that. Char it, toss it with beans and something creamy, and suddenly lunch has a plan. The first time I tried the lime yogurt sauce, I did the very official chef move of dipping a chip in it, then another, then forgetting I was supposed to drizzle it. Now it is a staple in my kitchen because it tastes bold, it uses normal ingredients, and it forgives a little chaos.

Charred Corn and Black Bean Taco Salad

(4.8 Reviews)

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 4

Ingredients

For the salad

3 cups corn kernels (from about 4 to 6 ears fresh corn, or thawed frozen)
1 tablespoon olive oil
1 can (15 ounces) black beans, rinsed and drained
1 cup cherry tomatoes, halved
1 red bell pepper, diced
1/2 small red onion, finely diced
1 avocado, sliced or diced
1/3 cup chopped cilantro (optional)
1/3 cup toasted pepitas (pumpkin seeds)
1 teaspoon kosher salt, plus more to taste
1/2 teaspoon ground cumin
1/2 teaspoon chili powder

For the lime yogurt sauce

1/2 cup plain Greek yogurt
Zest of 1 lime
2 tablespoons lime juice (about 1 lime)
1 tablespoon olive oil
1 small garlic clove, finely grated (or 1/4 teaspoon garlic powder)
1/4 teaspoon kosher salt
Pinch of cayenne or chipotle powder (optional, for heat)
2 to 4 tablespoons water, to thin as needed

Optional add-ons

1 cup shredded cooked chicken, turkey, or salmon flakes
1/2 cup cooked quinoa or brown rice for extra staying power
Crushed baked tortilla chips for crunch
1 cup crispy baked tofu or tempeh for a plant-based protein boost

Instructions

Char the corn. If using fresh corn, cut the kernels off the cob. If using frozen, thaw first. If using canned, drain well. Pat the corn dry (dry corn = better char). Heat a large skillet over medium-high heat until hot. Add the olive oil, then add the corn in an even layer (do not overcrowd, cook in batches if needed). Let it sit for 2 to 3 minutes without stirring so it can blister. Stir and repeat until you see browned spots all over, about 6 to 8 minutes total. Season with a pinch of salt.
Mix the dressing. In a small bowl, whisk together Greek yogurt, lime zest, lime juice, olive oil, garlic, salt, and cayenne if using. Add water 1 tablespoon at a time until it is pourable but still creamy. If you are using a jar, add everything and shake until smooth.
Build the salad base. In a large bowl, combine charred corn, black beans, tomatoes, bell pepper, and red onion. Add cumin, chili powder, and start with 1 teaspoon kosher salt. Toss.
Add the good stuff. Fold in cilantro if using. Gently add avocado right before serving so it stays intact and pretty (and does not brown on you).
Finish and serve. Drizzle with lime yogurt sauce and top with toasted pepitas. Taste and adjust with more salt or lime juice. Serve as-is, or scoop it into tortillas, over rice, or with crunchy chips.

A real photo of the finished corn and black bean salad in a bowl with pepitas sprinkled on top

Nutrition information is estimated.

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