Can I make healthy creamed corn with frozen corn without thawing it first?

You can, but thawed and drained corn gives a thicker sauce. Frozen kernels release a lot of water as they cook, which thins the puree. If you cook from frozen, hold back a quarter cup of the milk and add it only if the sauce looks tight after ten minutes of simmering.

Why blend only part of the corn instead of all of it?

Texture is the whole point of the dish. Blending about a third of the kernels releases their starch and builds the creamy sauce, while the remaining whole kernels keep the pop and chew people expect from creamed corn. Blending everything produces a smooth puree that reads more like soup.

Can I hold creamed corn warm in a slow cooker during Thanksgiving dinner?

Yes, it holds beautifully on Low for up to two hours. Stir it once or twice and splash in a little milk if the sauce tightens, since it keeps thickening gently as it stands. After two hours, refrigerate what is left rather than holding it longer.

Does healthy creamed corn freeze well?

It freezes well for up to two months in a sealed container. Thaw it overnight in the refrigerator and reheat slowly on the stove with two or three tablespoons of milk, stirring often. The sauce may look separated at first and comes back together as it warms.

How do I make this creamed corn completely dairy free?

Use unsweetened oat milk in place of the dairy milk, olive oil in place of the butter, and swap the cream cheese for a quarter cup of blended white beans or cashew cream. The sauce stays silky and the corn flavor stays in front, with nearly the same calories per serving.

Healthy Creamed Corn, Silky and Light

Ingredients

Scale

1 tablespoon unsalted butter
1 small yellow onion, finely diced (about 3/4 cup)
2 garlic cloves, minced
7 cups sweet corn kernels, fresh (from about 10 ears) or frozen, divided
1 1/4 cups low fat milk (2 percent), divided
3 ounces reduced fat cream cheese, softened
1 teaspoon fine sea salt
1/2 teaspoon black pepper
1/8 teaspoon ground nutmeg
3 green onions, thinly sliced, divided
1/4 teaspoon smoked paprika, optional, for serving

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Instructions

Melt the butter in a large deep skillet or Dutch oven over medium heat. Add the onion and cook 4 to 5 minutes, until soft and translucent at the edges. Stir in the garlic and cook 30 seconds, until fragrant.
Meanwhile, place 2 1/2 cups of the corn in a blender with 1 cup of the milk and the cream cheese. Blend until completely smooth, about 45 seconds. This puree is the sauce: it gives the dish its creamy body without heavy cream.
Add the remaining whole kernels to the skillet with the salt, pepper and nutmeg. Cook 4 minutes, stirring now and then, until the kernels turn glossy and bright.
Pour in the corn puree and the remaining 1/4 cup milk. Stir well, scraping the bottom of the pan, and bring to a gentle simmer.
Simmer on low for 8 to 10 minutes, stirring often, until the sauce thickens enough to coat the back of a spoon and the kernels are tender with a slight pop. If the sauce thickens too much, splash in a tablespoon or two of milk.
Remove from the heat and stir in half the green onions. Rest 5 minutes; the sauce sets a little more as it stands.
Taste and adjust the salt and pepper. Serve warm, topped with the remaining green onions and the smoked paprika if using.

Author: Nora Ellis
Prep Time: 15 minutes
Cook Time: 25 minutes

Nutrition

Serving Size: 3
Calories: 175
Sugar: 7
Sodium: 300
Fat: 6
Saturated Fat: 3
Unsaturated Fat: 3
Trans Fat: 0
Carbohydrates: 29
Fiber: 3
Protein: 6
Cholesterol: 15