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Low Sodium Southwest Corn

By: Bill

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Need a quick yummy low-sodium side dish with just a few ingredients? Low Sodium Southwest corn is for you. It pairs with nearly anything you’d like to serve it with and will definitely broaden your low-sodium side dish menu options. Simple and fast you can easily cook alongside other dishes and it brings so much flavor and color to your plate.

Typical sodium amount per serving330mg
Sodium per serving for this recipe17mg
Calories per serving125
Serving size = 3/4 cup4
Southwest corn salad low sodium
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One of my favorite canned vegetables has always been Southwest corn. Even though regular cans of no salt added corn are available, I could not find southwest corn with no salt added. And at 330 mg of sodium per ½ cup, I would be 80 mg over my per-meal budget. Besides that, I know I easily eat almost a cup of almost any vegetable! Now with this quick, low-sodium side dish, I am enjoying one of my favorites again at just 17 mg of sodium per serving.

Can of southwestern corn
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One of the great things about this recipe is, you can use any type of corn, whether it’s frozen, canned, or fresh. Be sure to check your frozen corn does not have added sodium, it typically doesn’t. Canned corn is as simple as getting the no salt added version which is available just about everywhere now. And fresh corn, well, that’s the best tasting and no worries about sodium.

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Hints for cooking your LoSo southwest corn

One of my favorite things to do is to sauté the corn first to give it a light “char”. Then add the remaining ingredients and cook a few minutes more. This method is how I chose to write this easy recipe for low-sodium southwest corn. It only takes a few minutes more and adds so much depth of flavor to the dish. 

Or, you could simply cook all the ingredients at the same time. If you’re really pressed for time put all the ingredients in a microwave safe dish, cover it, and microwave on high for 5-7 minutes. Stirring the mix again at the 3 or 4-minute mark.

The red and green bell pepper and onion only need a couple of minutes to cut up into small pieces. Besides the having the sweetness of the red bell pepper you could substitute 2 Poblano peppers for the green bell pepper. The poblano pepper is a mild chili pepper but is not required with the spices I add for zest.

Lightly charred corn and peppers
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As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Southwest Corn. So please leave a comment or rating and share any tips you might have.

Low Sodium Southwest Corn

Written by: Bill
Low Sodium Southwest Corn is a super easy festive side dish that will broaden your low sodium meal choices.
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Side Dish
Cuisine American, Mexican
Servings 4 2/3 cups servings
Calories 125 kcal


  • 1 16 ounce bag frozen corn kernels, thawed (or 1-15 oz. can corn no salt added or fresh (2 cups))
  • 1 medium green bell pepper (chopped)
  • 1 medium red bell pepper (chopped)
  • 3/4 cup onion (chopped)
  • 1 Tbsp butter unsalted
  • 1/2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/4 tsp pepper


For stove top charred corn:

  • Pre-heat a 12-inch skillet over MED HIGH heat. Add unsalted butter and heat till melted.
  • Add corn cook and stir occasionally till lightly browned or charred to taste about 5-7 minutes. Add onion and cook 2 minutes more.
  • Add remaining ingredients, stir well and cook till heated through 2-3 minutes.

For microwave cooking:

  • In a microwave-safe casserole dish, combine corn, bell pepper, onion and butter.
  • Cover and microwave on high until bell pepper is crisp-tender (5-7 minutes), stirring once.
  • Stir in cumin, smoked paprika and ground pepper. Cover and let stand 5 minutes before serving.


  1. Be sure your frozen corn does not have added sodium
  2. You can also add black beans no salt added drained and rinsed along with diced tomato for even more festive flavor and fun.

Utensils & special ingredients used

I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.


Serving: 0.66cupCalories: 125kcal (6%)Carbohydrates: 23.7g (8%)Protein: 3.2g (6%)Fat: 3.1g (5%)Cholesterol: 8mg (3%)Sodium: 17mg (1%)Fiber: 3.3g (14%)Sugar: 6.2g (7%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

Did you enjoy this recipe?Leave a comment and rating to let me know how it was!

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Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

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