Healthy Cowboy Caviar

5 from 1 vote

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This cowboy caviar recipe is a healthy and filling dip that is full of flavor and fresh veggies. Using juicy corn, diced peppers, onions, and tomatoes mixed with beans and avocado makes this satisfying side dish the perfect summer snack.

Toss with a blend of seasonings and lime juice for the very best flavor. 

This easy recipe is simple to make and great for sharing. Make a big bowl of this flavorful dip for a cookout, party or tailgate and serve with corn chips or lettuce wraps. 

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Cowboy Caviar in serving bowl with lime slices

​What I love About Cowboy Caviar

  • Hearty dip for sharing
  • Delicious flavor
  • Makes a big batch
  • Fresh Ingredients
  • Healthy side dish

Ingredients Needed

This traditional cowboy caviar (or Texas cowboy caviar as it is also known) is full of fresh, simple ingredients.

It’s the perfect cold dip to serve with burgers and chips, on top of chicken or with lettuce as a side salad. Just look at this freshness!

Cowboy Caviar ingredients prepped in bowls

Here’s what you need:

  • Tomatoes
  • Black beans
  • Pinto beans
  • Corn 
  • Red onion
  • Red bell pepper
  • Green bell pepper
  • Avocados
  • Jalapeños
  • Cilantro
  • Fresh lime juice
  • Olive oil
  • Granulated sugar
  • Chili powder
  • Cumin
  • Garlic powder

How to Make It

This is one of my very favorite recipes for summer because it is the perfect side dish to mix up when you don’t have tons of time. And if you are lucky enough to have leftovers, they are even better the next day! 

Below is a visual walk through of the steps. The full recipe amounts and instructions can be found in the recipe card at the end of this post. 

Get started by dicing the tomatoes, onion, bell peppers, avocado and cilantro. 

Add the fresh vegetables to a large bowl with the beans and give it a good stir to combine. Set aside to prepare the dressing. 

diced veggies and herbs in large mixing bowl

In a small bowl, blend the olive oil and lime juice with the dry seasonings. Adjust to taste as needed.

Pour the dressing over the bean mixture and toss to combine.

hand holding prepared dressing over veggies in bowl

Cover the bowl with plastic wrap and refrigerate for at least 20-30 minutes for maximum flavor.

This is the perfect party dip for tortilla chips or you can eat it in burrito bowls or salads.

combine well with a wooden spoon

​Texas Caviar Recipe Tips

  • Feel free to use fresh or lightly cooked corn in this recipe. Frozen or canned sweet corn will also work but won’t be as crisp. If using canned, be sure to drain all the liquid before adding to the other vegetables. 
  • Try black-eyed peas if you want to swap out the pinto beans. Or use all black beans.
  • For more spice, keep the jalapeño seeds in with the mixture or choose spicier peppers like serrano.
  • After allowing the flavors to blend, be sure to stir the dip before serving as the homemade dressing will settle to the bottom of the bowl.
  • Use yellow or orange bell pepper in place of green peppers if desired. 
  • Top with some green onions for added flavor. 
Serve Cowboy Caviar with tortilla chips

How to Store

Refrigerate leftover cowboy caviar in an airtight container. This healthy dip should keep for up to 3 days when stored properly. Be sure to stir it up before eating. 

Print the Recipe Card

This healthy cowboy caviar is a great addition to just about any meal. It’s the perfect recipe when you want something fresh and flavorful with little prep. I hope you love it!

Cowboy Caviar

5 from 1 vote
Juicy corn, diced peppers, onions, and tomatoes mixed with beans and avocado makes this healthy cowboy caviar the perfect summer snack.
Prep: 15 minutes
Total: 35 minutes
Yield: 12 cups

Equipment

  • Large mixing bowl

Ingredients 

  • 4 tomatoes, diced (roma tomatoes or cherry tomatoes)
  • 15 oz black beans, drained
  • 15 oz can pinto beans, drained
  • 3 cups corn, fresh it's about 4 cobs shucked
  • ½ red onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 2 avocados, diced
  • 2 jalapenos, diced
  • 1 bunch cilantro, chopped (about 1 cup packed)

For the Dressing:

  • 3 limes, juiced
  • 2 tablespoons olive oil
  • 1 tablespoons granulated sugar
  • 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste

Instructions 

  • In a large serving bowl, combine the diced tomatoes, beans, corn, red onion, bell pepper, avocado, and cilantro.
  • In a small bowl, stir together the ingredients for the dressing. Adjust the seasonings to taste as needed.
  • Pour the dressing over the cowboy caviar and toss to combine.
  • Refrigerate for at least 20-30 minutes for maximum flavor.
  • Serve with tortilla chips or eat it in burrito bowls or salads.

Notes

Refrigerate leftovers in an airtight container for up to 3 days. Stir before serving.

Nutrition

Serving: 1cup, Calories: 213kcal, Carbohydrates: 31g, Protein: 8g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 108mg, Potassium: 654mg, Fiber: 10g, Sugar: 6g, Vitamin A: 1066IU, Vitamin C: 40mg, Calcium: 48mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Appetizer, Side Dish
Cuisine: American

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About Andrea Updyke

Andrea Updyke is a married mom of two boys living in Raleigh, NC. She is a published author and blogger of more than 18 years and loves to celebrate the little things that make life awesome.

Whether she's sharing tasty recipes, traveling or hanging with the family, Andrea's goal is to help make your days a little easier and a lot more fun! Email inquiries to andreaupdyke@gmail.com.

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