Healthy Mexican Corn Dip

Creamy and colorful, this savory, low fat dip is loaded with flavor and can thrown together in minutes.

Healthy Mexican Corn Dip
I originally had this dip at a friend’s house and I was blown away by the sheer awesomeness of it. So of course, I decide to re-create it with a healthy twist and a little flair of my own. I usually only like to blog about dishes that I’ve created entirely on my own, but this dip is so uniquely delicious and EASY, I decided that I should most definitely share it with you. It had to be done.


Healthy Mexican Corn Dip

The original recipe can be found HERE. I kept a lot of the original ingredients but made a few simple substitutions here and there that amped up the protein and nutritional content (double yay!) The original recipe called for 3/4 cup light mayo and 8 ounces light sour cream. I decreased the light mayo to 1/3 cup and replaced the sour cream with 1 1/3 cup fat free plain Greek yogurt. I absolutely love using Greek yogurt in cold, creamy dips because not only is it high in protein and calcium but also has amazing probiotic benefits. With all the holiday eating happening, a few extra probiotics in your system is definitely a good thing!

Healthy Mexican Corn Dip
 I also replaced the 8 ounces of cheddar with 7 ounces of reduced fat, sharp cheddar and added a bit of pizazz by topping it with cubed avocados.  Avocados are simply a nutritional powerhouse. A abundant source of vitamin K, folate, and vitamin C,  they’re  a great addition to this dip. If you aren’t a fan of avocados though, I did provide the nutritional information for that option as well.


Healthy Mexican Corn Dip
 See, I’ve got your calorie counting back;) Although I’m not currently counting, I’m sure it’s in my post pregnancy future. When I counted in the past, I know I always loved it when recipes gave me the numbers and I didn’t have to calculate it myself. Huge timesaver!


Healthy Mexican Corn Dip
 This dip is great with baked tortilla chips and I guarantee that you’ll have requests to make it again and again. It is absolutely perfect as an appetizer for any Christmas get together or New Year’s Eve parties. Have a great Christmas everyone. God bless:)


Healthy Mexican Corn Dip

Healthy Mexican Corn Dip

  • Yield: 18 servings (1/3 cup)
  • Prep Time: 2 hours 15 minutes


  • 3 15ounce cans of Fiesta or Mexican corn, drained ( I used Del Monte)
  • 1 4ounce can diced green chilies, drained
  • 1 large jalapeño, deseeded and diced
  • 1/3 cup light mayonnaise
  • 1 1/3 cup plain nonfat Greek yogurt
  • 7 ounces 2% sharp cheddar cheese, shredded
  • 8 green onions, diced
  • Optional: 1 medium avocado, diced


  1. In a large bowl, combine corn, chilies, and jalapeño.

  2. Add mayonnaise, yogurt and cheese and mix well.

  3. Gently stir in green onions.

  4. Refrigerate for 2 hours.

  5. Optional: prior to serving, top with cubed avocado.


Enjoy with baked tortilla chips.

With Avocado
Nutrition Facts Servings 18 Amount Per Serving Rounded 1/3 cup Calories 106 Total Fat 6g Saturated Fat 2g Monounsaturated Fat 1g Polyunsaturated Fat 1g Trans Fat 0g Cholesterol 10mg Sodium 333mg Potassium 208mg Total Carbohydrate 10g Dietary Fiber 2g Sugars 4g Protein 5g

Without Avocado
Nutrition Facts Servings 18 Amount Per Serving 1/3 cup Calories 89 Total Fat 4g Saturated Fat 2g Monounsaturated Fat 0g Polyunsaturated Fat 1g Trans Fat 0g Cholesterol 10mg Sodium 332mg Potassium 154mg Total Carbohydrate 9g Dietary Fiber 1g Sugars 4g Protein 5g

Healthy Mexican Corn Dip


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