How to Make Mexican Corn in a Cup (Easy & Healthy Recipe)
Introduction
Mexican corn in a cup, also known as Esquites, is a popular street snack originating from Mexico but now beloved around the world. This flavorful snack blends steamed corn with cheese, spices, and a creamy base like mayonnaise or Greek yogurt. It's not just tasty—it's also rich in fiber, plant-based protein, and energy.
With small changes, you can easily make this dish suitable for people with diabetes, heart conditions, kids, seniors, or even fitness enthusiasts who need a quick energy boost. A low-fat or dairy-free version is also possible, making this dish highly versatile.
Special Diet Modifications:
Diabetics: Use Greek yogurt instead of mayo; choose low-fat cheese.
Heart Patients: Omit butter and regular cheese; use olive oil and low-fat yogurt.
Athletes: Add grilled chicken or extra cheese for more protein.
Kids: Use mild cheese, no spicy seasonings, and soft corn.
Seniors: Use well-cooked corn and replace mayo with yogurt for easier digestion.
Health Benefits
High in fiber – supports digestion
Quick source of natural energy
Contains antioxidants like lutein – good for eye health
Suitable for vegetarians
Possible Drawbacks
High-fat versions (with mayo & cheese) can be heavy in calories
May not be ideal for those with high cholesterol if consumed frequently
Ingredients For 2 Serves
steamed or canned corn | 2 cups |
chopped mushrooms (optional) | 1 cup |
Parmesan or Mozzarella cheese | 2 tbsp |
mayonnaise or Greek yogurt | 1 tbsp |
butter | 1 tbsp |
Black pepper | to taste |
paprika | to taste |
fresh lemon or lime juice | 1 tsp |
Dried thyme | optional |
garlic powder | optional |
cook time
Preparation time | 10 minutes |
Cooking time | 5 minutes |
Total Time | 15 minutes |
Nutrition Facts (per serving)
Calories | 220 calories |
Fat | 12 grams |
Protein | 6 grams |
Carbohydrates | 24 grams |
Fiber | 4 grams |
Let's get started
Step 1
- Melt the butter in a pan, add mushrooms (if using), and sauté lightly.
- Add the steamed corn, spices, mayonnaise, cheese, and lemon juice.
- Stir well and heat until the cheese melts. Serve hot in a cup or bowl.
Additional Tips:
- Freshly squeezed lemon or lime juice balances the richness.
- Add the cheese at the end for extra melt and pull.
- Swap butter for olive oil for a healthier version.
- Want a spicier kick? Add a pinch of chili powder or a drop of hot sauce.
Personal Experience:
When making this dish, choosing the right corn is very important. I made this recipe using *BONO* corn, and it turned out exceptionally flavorful and well-cooked. Have you ever tried this brand before? What’s your go-to corn brand for quick recipes?
Your Turn:
- What makes your perfect Mexican corn cup?
More cheese, extra chili, or maybe something unique?
- If you had to remove one ingredient — butter, cheese, or mayo — which one would you skip, and why?
