This high-protein Corn & White Bean Salad is fresh, filling, and actually satisfying-not the kind of salad that leaves you hungry an hour later. It combines creamy beans, sweet corn, and a bold, creamy dressing for a balanced, easy meal you can make in under 20 minutes.
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🤷🏽♀️ Why You'll Love This Corn & White Bean Salad
This isn't just another bean salad-here's why you'll keep this salad in your weekly rotation.
- High in protein and fiber for lasting fullness
- Creamy, tangy dressing without heavy oils
- Sweet and savory balance from corn, herbs, and lemon
- Works for meal prep-holds up well in the fridge
- Comes together fast with simple ingredients
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👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
For the salad:
Each ingredient adds something to the flavor and texture-not just nutrition.
- White beans: creamy and mild, they make the salad more substantial
- Corn: adds natural sweetness and a juicy bite
- Avocado: brings richness and balances the acidity
- Shallot: sharpness that cuts through the creaminess
- Fresh herbs: keep it bright and fresh
- Pepitas: add crunch and make it more satisfying
For the dressing:
- Silken tofu: makes the dressing smooth and creamy while adding protein
- Apple cider vinegar: bring brightness and that tangy bite
- Garlic: adds a sharp, savory edge
- Onion powder: deepens the flavor without overpowering
- Ground mustard seed: adds subtle heat and complexity
- Dried oregano: brings an herby, slightly earthy note
- Black pepper: key for that bold lemon-pepper flavor
- Nutritional yeast: adds savory depth and richness
See the printable recipe card below for quantities.
🥑 Substitutions
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Silken tofu: Unsweetened plain yogurt (dairy-free if needed) or blended cashews for a creamy base.
- White beans: Chickpeas, black beans, or lentils.
- Avocado: Diced mango or cucumber for freshness.
- Shallot: Red onion or green onion.
- Jalapeño: Serrano, poblano, or a pinch of red pepper flakes.
- Pepitas: Sunflower seeds, slivered almonds, or chopped walnuts.
- Fresh basil: Cilantro, parsley, or mint.
- Apple cider vinegar + lemon juice: Rice vinegar, white wine vinegar, or lime juice.
📝 Tips for Making White Bean Corn Salad
These additional tips will help you get the best results from this recipe.
- The corn is prepared in two different ways to add a variety of textures to the salad. Half of the corn is charred (or boiled for oil-free), and the remaining half is added raw. The cooked corn adds a delicate sweetness, and the raw corn adds a delicious crunch to the salad.
- Remove the corn kernels by placing the ear of corn on a small bowl inside of a larger bowl, and scraping downward with a sharp chef's knife.
- Make the dressing while the corn is cooking. Use a tall jar with an immersion blender or a regular blender.
- Blend the dressing ingredients until smooth. Add salt to taste.
✔️ Storage Tips
To keep this salad fresh and flavorful, follow these simple storage tips:
- Refrigeration: Store the salad in an airtight container in the fridge for up to 3 to 4 days.
- Dressing: Keep the creamy lemon pepper dressing in a separate jar for best freshness; it lasts up to 4 days chilled.
- Avocado & basil: Add these just before serving to prevent browning and wilting.
- Meal prep: Portion into single-serve containers without avocado, then mix in fresh avocado when ready to eat.
🥗 More Bean Salad Recipes
This 15-minute Cowboy Salad is Cowboy Caviar but made with black beans. Serve as a salad or dip.
My Shaved Brussels Salad with garbanzo beans uses capers and tahini for a creamy tangy dressing that takes this salad to the next level.
This Creamy Quinoa Garbanzo Bean Salad is light, oil-free, and packed with flavor and texture-with crisp cucumbers and smoky roasted chickpeas.
My Dense Bean Salad is a vibrant, nutrient-packed dish featuring the three beans with the highest antioxidant content.
🙋🏽♀️ Recipe FAQs
It is safe, and delicious even, to eat raw sweet corn. When corn is fresh and in season, it tastes like milky corn candy when eaten raw. Raw corn adds texture and variety to salads.
Yes! Skip the olive oil when grilling the corn. The creamy tofu dressing adds enough richness.
You can use plain dairy-free yogurt or blended cashews for a creamy substitute.
👩🏽🍳 Made this recipe?
Let me know your thoughts on Protein White Beans & Corn Salad by leaving a ⭐️ rating below or sharing it on Instagram.
Corn & White Bean Salad Recipe
Ingredients
- 6 medium ears of corn
- 1 ½ tablespoons olive oil (optional)
Creamy Lemon Pepper Dressing:
- 16 ounces silken tofu
- ⅔ cup unsweetened nondairy milk
- ¼ cup apple cider vinegar
- 1 tablespoon plus 1 teaspoon fresh lemon juice
- 2 large garlic cloves minced
- 1 teaspoon onion powder
- 1 teaspoon ground mustard seed
- 1 teaspoon dried oregano
- 1 teaspoon crushed peppercorns or freshly ground black pepper
- 1 tablespoon plus 1 teaspoon nutritional yeast
- Salt to taste
Salad:
- 15 ounces white beans cannellini or Great Northern, canned, drained and rinsed
- 2 small avocados cut into about ¾-inch pieces
- 1 small shallot sliced crosswise (about ½ cup), soaked in water for 5 minutes and drained
- 1 jalapeño deseeded, and finely chopped
- ⅓ cup pepitas preferably roasted
- ⅓ cup roughly chopped fresh basil leaves
- Fresh lemon juice to taste
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EQUIPMENT
- Blender or immersion blender
Instructions
- Cook one-half of the corn*: Heat the oil (if using) in a large cast-iron skillet over medium-high heat. Add three ears of corn, and cook undisturbed for about 4 minutes, or until the bottom is lightly charred. Use a pair of tongs to rotate the corn, and cook each side for about 3 minutes, or until lightly charred. Set aside to cool. (Char without oil, or simmer until just tender.)
- Make the dressing: Meanwhile, place the tofu, nondairy milk, apple cider vinegar, lemon juice, garlic, onion powder, ground mustard, oregano, black pepper, and nutritional yeast into a blender. Blend on high until smooth. Add salt to taste.
- Remove the corn kernels: Place the corn upright in a large bowl and use a sharp knife to shave the corn kernels into the bowl. Repeat for all 6 ears.
- Combine ingredients: Add the beans, corn kernels, avocado, shallot, jalapeno, pepitas, and basil to a large bowl. Toss to combine. Add the desired amount of dressing and mix to combine. Add fresh lemon juice to taste.
Notes
- *One-half of the corn is raw in this recipe. It is safe and enjoyable to eat raw corn kernels, especially when in season. They are crunchy and add texture to the salad. You can cook all 6 kernels if preferred.
- Nondairy milk: I used unsweetened soy milk, but most unsweetened nondairy milk will work. Almond, cashew, and oat milk are good alternatives.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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Zarah says
(I somehow clicked outside the stars so here’s a follow up comment, just for the stars. :))
Nisha Melvani, RDN says
Thank you.
Zarah says
I just needed a good sauce/dressing and this one looked good, so I tried it. I didn’t have mustard powder so I went for a bit of dijon mustard, and I actually forgot the oregano buuuut… oh my goodness. How is it so good? It’s so cheesy and soooo yummy!
I am definitely going to make this allll the time, and I’ll make the accompanying salad soon, good
Until then, five stars for the awesome sauce (no pun intended. Orrrrr…?) and thanks so much!
Nisha Melvani, RDN says
Awww thank you for giving it a try and commenting. I am so thrilled you loved it!
Marianne says
What else can the dressing be used for? I now have a jar full. Tasty recipe, btw.
Nisha Melvani, RDN says
Try it with: https://cookingforpeanuts.com/kale-quinoa-salad-with-white-beans/ https://cookingforpeanuts.com/asparagus-salad/ skip the dressing in these recipes.
Sophia says
Excited about all the recipes on this site after the High Protein Pasta Salad which was delicious! Only bummer is that I can’t see any place to switch to metric. That would be really helpful.
Nisha Melvani, RDN says
Hi. I am working on getting this done! Soon!
Cindy says
Would you discourage me from trying this with frozen corn kernels? Thinking I'd defrost, dry, and try to char half the kernels?
Nisha Melvani, RDN says
You can use frozen corn!
Olin Sojourner says
Hiya! Fantastic blog! I happen to be a daily visitor to your site (somewhat more like addict ) of this website. Just wanted to say I appreciate your blogs and am looking forward for more!
Liz says
Just checking: half of the corn is left raw?
Nisha Melvani says
Hi. Yes! Half is added raw. It is considered safe, and enjoyable to eat raw corn kernels. They add a delicious crunch. However, feel free to cook all 6 kernels as desired.
Olivia says
This is a perfect recipe to use with the delicious late summer corn at the farmers market right now! Plus I love how it incorporates high protein ingredients!
Nisha Melvani says
Corn is definitely a fave. Glad you liked it. Have a great evening.