Roasted Corn

Roasted Corn is a fresh and festive meal addition during summer or fall. Plus, oven meals can be a great way to include nutritional balance – getting those carbohydrates, protein and of course your veggies – all at one time. You’re sure to love this simple, oven-Roasted Corn recipe; it’s quick-to-prepare and perfect for busy weeknights or entertaining eats. 

Turning on the oven is a sign of fall for me. With the temperatures cooling and the leaves starting to change colour, I’m all about using the oven more for meals. Nevertheless, Roasted Corn is simple and flavourful and you can even add your favourite seasonings to change it up. Today, I’m sharing my classic Roasted Corn that uses only olive oil, salt and pepper and oregano. Let’s dig in! 

Corn on the cob is an excellent carbohydrate choice. It’s flavourful, fresh and easy to roast!

Ingredients to Make Roasted Corn

Fresh Corn on the Cobb – These can be in the husk or husked. Just go for the freshest corn, which is in season now (more on this below). 

Olive Oil – I love the taste of olive oil in cooking, but you can substitute for a neutral-tasting oil like avocado or canola oil, if preferred. 

Oregano – Use dried oregano for a simple Mediterranean-flare. 

Kosher Salt – This brings out the natural sweetness and flavour of the corn. I only use this type of salt when cooking, not only because it doesn’t have the iodized taste, but because there are more culinary benefits. 

Fresh Ground Pepper  – Or can use regular table pepper. 

Italian Parsley – For garnish and gives a pop of vibrant green and a fresh, flavour boost. 

How do you make Roasted Corn?

To make my Oven Roasted Corn, follow these steps:

1. First, pre-heat oven to 425F. 
2. Next, husk your corn on the cob and place it on a parchment-lined baking sheet. 
3. Drizzle olive oil on top of corn to lightly coat.
4. Then, sprinkle kosher salt, fresh ground pepper and oregano on corn. 
5. Use a basting brush (or your hands) to rub the spices over the entire cob. 
6. Roast for 8 minutes, then turn and continue roasting for another 8-15 minutes or until browned in spots and kernels are plumped. 
7. Garnish with Italian parsley and enjoy warm! 

What to Serve with Roasted Corn: 

As a Registered Dietitian, I love building “balanced meals” to help clients feel full for longer and meet their nutrient needs. Now, let’s build a balanced meal with Dietetic Directions recipes. First, we have our corn on the cob, which gives us carbohydrates or sugar energy to fuel our brain and muscles. If you find yourself fearing carbs, it’s time to stop and read my blog In Defence of Carbs, Stop the Hating.

Next, let’s add a protein to help us stay full, build and maintain muscle, heal tissue and keep our immune system healthy. Here are some examples of what I might serve with Roasted Corn:  

Finally, add a veggie (or two) for vitamins, minerals and anti-inflammatory, antioxidant-boosting. Veggies help boost dietary fibre, which promotes digestion and weight management by helping us feel full for longer. Here are some vegetable examples of what I might serve with Roasted Corn:  

When is Corn In Season? 

Corn is in season July until October in Ontario, Quebec and Alberta. In most of the United States, peak corn season is May until September. Sweet corn is grown in all 50 states.

Is Corn Healthy? 

Yes, corn is a healthy meal addition. One medium-sized ear of corn has 88 calories, 1.4 grams of fat, 19 grams of carbohydrates, 2 grams of fibre and 3.3 grams of protein. However, it is important to consider starchy vegetables, like corn, potatoes as “carbohydrates” instead of “veggies” (which are generally lower in carbohydrate energy) when balancing a plate. This is where many carb-phobic consumers get scared of corn instead of understanding that this sugar energy is helpful for supplying the brain and muscles with energy for exercise and daily performance. Therefore, consuming “balanced meals,” includes carbohydrates, protein and two handfuls of veggies, which help meet our body’s nutritional needs. Read more about this plate-approach with my review of the pros and cons of Canada’s New Food Guide Plate.

Corn has healthy nutrients such as B vitamins for energy, vitamin C for immunity and tissue repair as well as heart-healthy potassium. Additionally, corn provides antioxidants lutein and zeaxanthin, which support vision and eye health. For those who are celiac or on a gluten free diet, corn is naturally gluten-free. However, if you are on a Low FODMAP Diet, which is a therapeutic diet for Irritable Bowel Syndrome that you should follow with a FODMAP-trained Registered Dietitian, then half a cob serving is considered Low FODMAP. 

More Italian Dietitian Recipes:

Italian Beans on Toast

Romano Beans

Blistered Tomato Ricotta Toast

Penne Alla Vodka 

Garlic Rapini Ricotta Toast 

Caprese Salad with Cherry Tomatoes

Beefy Rotini