The BEST Healthy Cowboy Caviar

Whether you call it cowboy caviar, Texas caviar, Texas cowboy caviar, or corn and bean pico de gallo, you’re going to be absolutely obsessed with this easy recipe, I promise.

In terms of “healthy” recipes, it really doesn’t get much better than this one! It’s easy, it’s SO flavorful, and my favorite way to enjoy it is as a hearty dip with a big bowl of my favorite tortilla chips. It’s packed with dietary fiber and plant-based protein, too.

Why You MUST Try Cowboy Caviar

• It lives up to the hype. This fresh, flavor-packed salsa went viral for a reason. Once you try it, you’ll get it.
• Loaded with feel-good ingredients. Tomatoes, bell peppers, corn, beans, and red onion come together with a limey, zesty dressing that’s full of flavor.
• Perfect for parties and meal prep. It’s just as at home on a chip at your next get-together as it is in a weekday lunch bowl.
• Ridiculously easy to throw together. No cooking required. Just chop, toss, and serve.
• Keeps well all week. The flavors get even better after a day in the fridge, making it a smart make-ahead option.
• Endlessly customizable. Add avocado, jalapeño, or whatever’s in your fridge. It’s hard to mess up.

You’re going to want to have these ingredients on hand every single week, so let’s get into what you need!

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Ingredients

This flavorful dip uses really healthy, simple ingredients like fresh veggies that are usually plentiful in the summertime! Everything is chopped into small pieces so that you get the most delicious bite every time.

• Cucumber: English cucumbers or mini cucumbers are the sweetest and have a very thin skin, so they don’t need to be peeled.
• Fresh tomatoes: I prefer to use cherry tomatoes for their sweetness, but any tomato will work well and many people like to use roma tomatoes.
• Bell peppers: I like to use the sweeter ones like red bell pepper, yellow, or orange but you can use green bell pepper too! Any color bell pepper will work, I just prefer the sweeter flavor!
• Red onion: You can also use sweet onion or green onions too.
• Sweet corn: Feel free to use frozen corn to make your life easier. I usually use fresh corn on the cob that I throw in the air fryer and slice off the kernels.
• Beans: Original cowboy caviar usually calls for black-eyed peas, but you can use any beans that you have. I like to use black beans, pinto beans, kidney beans, and even garbanzo beans (chickpeas). They all work great in this recipe
• Avocado: Ripe avocado adds the perfect amount of cool, creamy flavor plus healthy fats!

Dressing ingredients

You’ll also make a super-easy lime vinaigrette to toss everything in.

• White wine vinegar: My favorite vinegars to use for this vinaigrette are white wine vinegar and red wine vinegar. Both work great! Apple cider vinegar would also work. Use whatever your personal preference is!
• Lime juice: You’ll need fresh lime juice to for tangy citrus flavor.
• Olive oil: I love using extra-virgin olive oil for flavor and healthy fats.
• Garlic: Fresh garlic is one of my favorite ingredients to add to any fresh dressing because it adds the best flavor. Use a microplane for an ultra fine texture. You can use garlic powder if you’re out of fresh.
• Honey: Use a little bit of honey or maple syrup just for a hint of sweetness.
• Salt + black pepper

1. Combine the caviar ingredients: In a large bowl combine bell peppers, cucumber, red onion, tomatoes, corn, beans, cilantro and avocado.

Pro tip: use a veggie chopper to cut down on the chopping time!

2. Make the dressing. In a small bowl, add all salad dressing ingredients and whisk together until fully combined.

3. Combine. Pour dressing over the large mixing bowl of fresh veggie and bean mixture and toss gently to combine.
4. Serve. Use your favorite tortilla chips or any other corn chips!

Variation Ideas

• Add some heat. Stir in diced jalapeño, serrano, or poblano peppers. A splash of hot sauce, pinch of cayenne, or dash of chili powder in the dressing gives it an extra kick.
• Make it cheesy. Crumbled feta, cotija, or shredded pepper jack add creaminess and a salty punch.
• Use a shortcut dressing. Pressed for time? Toss everything with your favorite store-bought vinaigrette (Italian works great) and a squeeze of fresh lime.
• Boost the protein. Add chopped grilled chicken, shelled edamame, or even a can of tuna to turn it into a more filling meal.
• Serve it in lettuce wraps. Scoop into romaine or butter lettuce leaves for a crunchy, no-fork-needed lunch.
• Make it a salad. Add cowboy caviar over greens, quinoa, or rice for a bright, hearty bowl.
• Toss in avocado. For extra creaminess and healthy fats, mix in chopped avocado just before serving.
• Swap the beans. Use black beans, kidney beans, pinto beans—or a mix. Whatever you’ve got on hand works.

How to Store

Store in an airtight container in the fridge for up to 4 days. The best part of this recipe is that it holds up super well in the fridge even when dressed ahead. It’s even better the next day if you ask me, so it’s the perfect recipe for meal prepping. Just give it a quick toss before serving.

What Goes With Cowboy Caviar?

Cowboy caviar recipe can be eaten with a spoon, used as a simple dip with tortilla chips or as an easy side dish! It makes one of the best appetizers, too! Here are some of my favorite recipes to serve with it:

1. Healthy Dill Pickle Potato Salad
2. Crazy Good Chopped Italian Sliders
3. Easy Delicious Tacos with Peppers (Veggie-Packed Tacos!)
4. Quick + Easy Honey Garlic Chicken Cubes
5. Easy Healthy Taco Rice Bowl
6. Easy Delicious 4-Ingredient Chicken Salad

Shop this recipe

1. Veggie chopper: This chopper is SO amazing for this recipe because it chops everything the same size and saves you time (and your hands).
2. Garlic microplane: This transforms your garlic into a super fine paste-like texture, perfect for salad dressings.