Corn and Black Bean Salsa


This yummy combo of veggies and avocado is SO tasty and incredibly simple to make—a must for a mother of 4! Paired with our favorite multigrain tortilla chips, it’s sure to be the hit of every gathering. This is one of my most frequently requested healthy recipes!


Each recipe makes 12 servings—1/2 cup each
1 pkg. frozen white corn
1 can black beans, rinsed and drained
2 avocados, diced
4 Roma tomatoes, diced
1 bunch green onions, chopped
Juice of 4 limes
1-2 tbsp. Mrs. Dash Italian Medley Salt-Free Seasoning – add  more or less, according to taste
Garlic powder and sea salt, to taste


1. Combine corn, black beans, tomatoes, and green onions, mix well.
2. Gently add in the avocado, Mrs. Dash, and lime juice.
3. Season to taste with garlic powder and sea salt.
4. Serve with Tortilla Chips.

Nutrition information (1/2 cup serving): 142.4 calories, 6.7 g fat, 16.7 g carbs, 3.9 g protein





I bet you can’t wait to literally dig into this one. And…you can find this delicious recipe + over 430 others on The TRANSFORM App! Enjoy!



Related reading:

Stacked Roasted Vegetable Enchiladas
National Taco Day…Let’s Fiesta!
Can I Carb Cycle as a Vegetarian?
Recipe Rehab: Mexican Pizza


  1. Annie - June 3, 2017

    The recipe looks good but I would add chopped cilantro for that authentic flavor…

  2. Jessica Thompson - October 29, 2016

    mmmmm, this recipe looks right up my alley – yummy but easy. Can’t wait to try it!

  3. Kathy - September 17, 2015

    This recipe is pretty amazing! Thank you for sharing and I can’t wait for more to come! Also after your video on the refrigerator, I was inspired to do the same. I went to costco, bought some tupperware and only bought fruits and veggies. Then once I got home, I cut & prepared them for easy eating. I have at least 80 lbs to go and I am going to stick this time. Thank you for all that you and Chris do to educate people to change their lives.

    • June - June 5, 2017

      Kathy, keep losing. 80 pounds sounds like so much, doesn’t it? but before you know it, you’ll be posting I have 40 pounds to lose. You CAN do this!!!! Been on a “diet all of my life it seems, but just darn good healthy eating is the trick, we all know that. Here’s to you doing it, and please keep up posted!

  4. Ruth - August 28, 2015

    Thank you for posting this again, Heidi! I’d forgotten about it, and this year I have a BUMPER crop of yummy tomatoes in our organic garden. My 4 kids are so proud that their urban garden is thriving, but they are getting tired of “plain” tomatoes! I will try this recipe with the tomatoes doubled, and I’ll bet it will still be delicious, and a nice way to keep using the fruits of our labors!

  5. Natasha - August 25, 2015

    This receipe its amazing 🙂 i love it so tasty and so delicious !! I eat it with everything!!

  6. delois tuesno - July 27, 2015

    Thank you for posting the recipes. The salsa is awesome! I have gotten stuck in a rut of what to eat.

  7. Misty - July 18, 2015

    So Yummy! I’m loving this salsa! Thank You for posting it! It is now officially my favorite salsa recipe!

  8. Tonya Adams - May 6, 2015

    I made this today and it was SO good! Even my kids loved it!

  9. Jessica - August 26, 2014

    Look yummy…except one thing…sooo many of the “healthy” recipes I find include Avocados…which I am allergic to! What can I do when they are used so often?

    • Debbie - August 25, 2015

      Lightly sauté or better yet grill some diced bell pepper, cool and add in place of the avocado. It will add some more/different flavor. The grilled version will add some smokey deliciousness to the salsa!

  10. Angela - August 11, 2014

    I make this and add a bit of fresh mango, too! SO good!!!

  11. Angie - August 10, 2014

    Hi Heidi – this looks delish! I saw the reply that said that this would be a reward meal. I was planning on eating this over salad or as a side dish on a high carb day. Without the tortillas. Is that doable or no? I’m new to carb cycling, so I’m trying to navigate it all. You guys are awesome and I’m excited for my journey!


    • Team Powell - August 11, 2014

      Because of the avocado, which is a healthy fat (part of a low carb meal), this would be a great reward day meal. Happy carb cycling!

  12. Sharon - July 13, 2014

    Just made this….YUMMY!!! Thank you.

  13. Mary - July 13, 2014

    Great snack dor Body by Vi. You don’t have to worry about fats and carbs on the same day. It’s called Balance!! Just saying

  14. Rose - July 9, 2014

    I like to roast the corn first, either on the grill or in the oven. Let it cool then add to the remaining ingredients. Chop up a little cilantro as well and toss it in! For a little zip, add a little chopped jalepeno!

  15. Krista - July 9, 2014

    My son (who is almost 3) and I made this tonight. Family came over and looked at it apprehensively because it looked “too healthy”. I told them to try it (with the recommended multigrain chips too) and they all loved it. It’s almost gone! Thanks for another delicious recipe. Heidi, you’re the best! 🙂

  16. Nicole - July 9, 2014

    How many grams of fiber so we can count the weight watchers points? THANKS for sharing!!! We are PHX natives…so yay for PHX!!!

  17. Valerie - July 9, 2014

    This is my go to summer snack! I add lime zest, cilantro and chickpeas to mine 🙂

  18. fournier - July 9, 2014

    Je souhaiterais maigrir mais je sais pas comment faire!!!!

  19. fetta - July 9, 2014

    Je vous écris de france.
    Qu’est ce que c’est “garni powder”?
    J’adore l’émission tv.
    Avez vous des livres traduits en français?
    Bonne journée

    • kyra - July 9, 2014

      C’est de l’ail en poudre 🙂 (garlic = ail)

    • Alice - July 9, 2014

      Tu dois surement vouloir dire “garlic powder” et dans ce cas la c’est de l’ail en poudre, donc ici en france ce sera de l’ail déshydraté.

      Bon appétit

  20. Linda - July 8, 2014

    It looks very good but I dont believe I could eat this for a low or high carb day?? It has fat and it has carbs which are opposite days?? Guess it’s cheat day food…..

    • Team Powell - July 9, 2014

      Yes, this would be a great reward meal/day option!

  21. Karen - July 8, 2014

    I’ve been on such a salsa kick too! I’ll make anything from your blog after that sweet potato, apple, chicken (I use lean turkey sausage) hash! Heidi Powell Day in my Kitchen!

  22. Jaime - July 8, 2014

    Just made this and was the perfect topping to my fish tacos…will definitely make it again! Oh and I added a little cilantro too!

  23. Sally - July 8, 2014

    Sounds great! But you forgot the jalapeno. 🙂

  24. Shon - July 8, 2014

    Can you use a different type of Mrs. Dash if you don’t like the Italian seasoning?

  25. lisa - July 8, 2014

    Looks delicious. Veggie, carb & fat?

    • Team Powell - July 9, 2014

      It would be a great option for a reward day/meal. 🙂

  26. Christina - July 8, 2014

    Making this right now for EWL 🙂 Thanks, Heidi.

  27. amanda hill - July 8, 2014

    What kind of chips do you use?

  28. cathy - July 8, 2014

    This looks fabulous Heidi. Would this be used for a low or high carb day?

  29. Andie - July 8, 2014

    This reminds me of my favorite salsa from Trader Joes, cowboy caviar. Yum!

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