This Healthy & Low-Calorie Corn Casserole is a lighter, cleaner version of the classic holiday favorite. Creamy, slightly sweet, and incredibly comforting — but made without heavy cream, butter, or sugar. Instead, we use Greek yogurt, egg whites, whole corn kernels, and a touch of honey to create a perfectly moist casserole with a fraction of the calories.
Ideal as a holiday side dish, a weeknight meal companion, or a guilt-free comfort food option.
Ideal as a holiday side dish, a weeknight meal companion, or a guilt-free comfort food option.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🌽 Ingredients (6 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Frozen or Fresh Corn Kernels | 2 cups | 220 kcal |
| Egg Whites | 1/2 cup | 60 kcal |
| Plain Greek Yogurt (non-fat) | 1 cup | 100 kcal |
| Honey | 1 tbsp | 64 kcal |
| Cornmeal | 1/4 cup | 110 kcal |
| Low-Fat Milk | 1/3 cup | 34 kcal |
| Baking Powder | 1 tsp | 2 kcal |
| Salt & Pepper | to taste | 0 kcal |
➡️ Total Calories (full recipe): ≈ 590 kcal
➡️ Calories per serving (6 servings): ≈ 98 kcal
👩🍳 Preparation Steps
- Preheat: Heat oven to 375°F (190°C) and lightly grease a baking dish.
- Mix wet ingredients: Whisk egg whites, Greek yogurt, honey, and milk.
- Add dry ingredients: Stir in cornmeal, baking powder, salt, and pepper.
- Fold in corn: Add corn kernels and mix until evenly combined.
- Pour: Transfer the mixture into the baking dish.
- Bake: Bake until golden and set in the center, about 28–32 minutes.
Tip: For a savory twist, add jalapeños or chopped green onions before baking.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 98 kcal |
| Protein | 6 g |
| Fat | 1.5 g |
| Carbohydrates | 18 g |
| Fiber | 2 g |
| Sodium | Low |
| Vitamin C | 15% DV |
🌿 Key Benefits
🌽 Very Low-Calorie: Only 98 calories per serving.
💪 High Protein: Greek yogurt and egg whites boost nutrition.
🔥 Comfort Food Made Healthy: Light, creamy, and satisfying.
⏱️ Fast & Easy: Mix, pour, and bake — ready in 30 minutes.
✨ Perfect Side Dish: Pairs beautifully with any meal.
🌽 Conclusion
This Healthy & Low-Calorie Corn Casserole is the perfect way to enjoy rich, comforting flavor without the heaviness. Warm, slightly sweet, and incredibly satisfying — it’s a guilt-free dish you can enjoy all year round.
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Keyword: healthy corn casserole, low calorie casserole, clean eating corn bake, light holiday side dishes
