This easy, healthy elote dip blends boiled or grilled corn with a creamy homemade mayonnaise-based sauce, then finishes with crumbled Cotija and fresh cilantro. It’s a crowd-pleasing, gluten-free appetizer that’s perfect with tortilla chips or served as a flavorful side dish.
Since getting a Traeger grill we’ve been making corn on the cob non-stop, and this elote dip quickly became a favorite. It’s inspired by classic Mexican street corn but adapted into a simple, spoonable dip that’s ideal for gatherings or weeknight meals.
If you don’t have a grill, you can use boiled corn instead — both methods produce delicious results. Below you’ll find clear instructions for boiling or grilling the corn, a creamy sauce recipe, and serving suggestions. This batch yields about 5 cups of dip, enough for a small gathering.
How to make healthy elote dip
For boiling corn: Remove husks and silks. Fill a large pot halfway with water and bring to a boil over medium-high heat. Add the cobs, cover, and return to a boil. Simmer 5–7 minutes, then remove and let cool slightly. Cut the kernels off the cobs and transfer them to a large bowl.
For grilling corn: Heat the grill to medium. Pull the outer husks down and strip away the silks, then fold the husks back into place. Soak the ears in a large bowl of cold water mixed with 1 tablespoon kosher salt for 10 minutes. Shake off excess water, place the corn on the grill, close the lid, and cook 15–20 minutes, turning every 4–5 minutes, until the kernels are tender. Remove the husks, cut the kernels off the cobs, and put them in a large bowl.
In a small bowl whisk together the sauce ingredients (everything except the Cotija and cilantro) until smooth. Pour the sauce over the warm corn and stir to combine. If you prefer a richer dip, add an extra 1–2 tablespoons of mayonnaise to reach your desired creaminess.
Finish with crumbled Cotija and chopped cilantro, then taste and adjust salt and pepper. Serve warm with tortilla chips or alongside your favorite grilled proteins as a bright, tangy side.
How to make grilled corn on the cob
Preheat the grill to medium. Pull the outer husks down the ear and remove the silks. Fold the husks back into place and soak the ears in cold water with 1 tablespoon kosher salt for 10 minutes to reduce flare-ups and keep the kernels moist. Shake off excess water.
Grill the corn with the lid closed for 15–20 minutes, turning every 4–5 minutes, until kernels are tender and lightly charred in spots. Remove the husks before cutting the kernels off the cob.
Expert Tips & Tricks
- Always soak husked corn before grilling — it helps prevent flare-ups and keeps the kernels juicy.
- Use homemade mayonnaise if you can. Freshly made mayo is tangier and less processed tasting than many store brands.
- Serve with your preferred chips — grain-free options or classic corn chips both work well.
- Leftover dip makes a tasty side salad: spoon it alongside grilled chicken, fish, or steak for extra flavor.
Healthy recipes elote dip will pair well with:
Gluten Free Blackened Shrimp Tacos
Baked BBQ Chicken Drumsticks
Healthy Chicken Tinga Tacos
Keto Taco Salad with Ground Beef
Instant Pot Chicken Taco Bowls
Easy and Healthy Elote Dip
The Movement Menu
Ingredients
- 4 ½ cups cooked corn kernels (about 5 ears)
- ¼ cup homemade paleo mayonnaise
- 6 garlic cloves, minced
- 1 lime zested
- 2 ½ tablespoons fresh lime juice
- 1 ½ teaspoons kosher salt
- ½ teaspoon chili powder
- ½ teaspoon paprika
- ⅛ teaspoon cayenne pepper (optional)
- 5 tablespoons Cotija cheese, crumbled
- 3 tablespoons finely chopped cilantro
- black pepper, to taste
Instructions
-
Boiled corn: Remove husks and silks. Boil the cobs 5–7 minutes, cool slightly, then cut the kernels off the cob and place them in a large bowl.
-
Grilled corn: Husk and silk the ears, soak in salted cold water 10 minutes, then grill 15–20 minutes turning frequently. Cut the kernels off the cobs and transfer to a large bowl.
-
Whisk together the mayonnaise, garlic, lime zest, lime juice, salt, chili powder, paprika, and cayenne (if using) until smooth. Pour the sauce over the warm corn and stir to combine. Add 1–2 tablespoons extra mayo if you prefer a creamier texture.
-
Top with Cotija and cilantro, season with black pepper and additional salt to taste, and serve warm with chips or as a side.
Notes
- Plan on about 4 ½ cups cooked corn kernels, which is roughly five ears of corn.
- Soaking husked corn before grilling prevents flare-ups and helps keep the kernels moist.
- Add 1–2 extra tablespoons of mayonnaise if you want a creamier dip.