The BEST Healthy Cowboy Caviar

This healthy cowboy caviar is truly one of the most delicious things you’ll make all summer. I make this recipe almost weekly! This nutrient-packed pico de gallo-inspired recipe is made with fresh ingredients like chopped veggies, beans, and an easy lime vinaigrette.

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Colorful healthy cowboy caviar in a large dish.

Why you MUST try this

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.

This healthy cowboy caviar recipe is essentially a fresh salsa packed with amazing-for-you simple ingredients like tomatoes, bell peppers, red onion, beans, and corn and then tossed in an easy delicious lime dressing.

Tons of variations of this recipe made the rounds on social media last year and for very good reason- it’s totally worth the hype!

It’s the perfect party dip recipe to throw together last minute to impress your guests, but it’s also the best dip for meal prep too! I love making this at the start of the week for an easy healthy recipe for an easy lunch or side salad option.

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

Ingredients for healthy cowboy caviar on a countertop with labels.

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

Step-by-step instructions

  1. 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!
Ingredients for healthy cowboy caviar in a white bowl, unmixed.
  1. In a small bowl, add all salad dressing ingredients and whisk together until fully combined.
Lime vinaigrette for healthy cowboy caviar in a bowl.
Lime vinaigrette being poured onto healthy cowboy caviar.
  1. Pour dressing over the large mixing bowl of fresh veggie and bean mixture and toss gently to combine.
Healthy cowboy caviar being mixed in a white bowl with a wooden spoon.
  1. Serve with your favorite tortilla chips or any other corn chips!
Healthy cowboy caviar in a casserole dish with tortilla chips.

Variations

  • Make it spicy by adding some diced jalapeńo or any other spicy peppers you like. You can also add some hot sauce, chili powder or cayenne pepper right to the dressing.
  • Add feta cheese, cotija cheese, or pepper jack for a cheesy variation.
  • Use a store-bought vinaigrette like Italian salad dressing to save yourself time and just add some lime juice!
  • Add chopped chicken breast or shelled edamame for a protein boosted version.
  • Serve inside lettuce wraps for a fun and flavorful lunch!
A tortilla chip scooping up healthy cowboy caviar.

Recipe FAQ

How should I store this?

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 should I serve it with?

This 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.
Colorful healthy cowboy caviar in a large dish.

The BEST Healthy Cowboy Caviar

Fresh and flavorful cowboy caviar packed with fresh veggies, beans and an easy lime vinaigrette
5 from 3 votes
Print Pin Rate
Prep Time: 10 minutes
Servings: 10

Ingredients

  • 2 bell peppers diced
  • 1/2 red onion diced
  • 1 English cucumber diced
  • 1 cup cherry tomatoes quartered
  • 1 cup corn
  • 1 can black beans drained and rinsed
  • 1 can pinto beans drained and rinsed
  • 1/2 cup cilantro chopped
  • 1 avocado diced

Honey garlic lime vinaigrette

  • 2 tbsp white or red wine vinegar
  • 1/4 cup olive oil
  • 1 tbsp honey
  • 2 limes juiced
  • 1 clove garlic finely minced or microplaned
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions

  • In a large bowl combine bell peppers, cucumber, red onion, tomatoes, corn, beans, cilantro and avocado.
  • In a small bowl, add all salad dressing ingredients and whisk together until fully combined.
  • Pour dressing over the large mixing bowl of fresh veggie and bean mixture and toss gently to combine.
  • Serve with your favorite tortilla chips, any other corn chips, or crackers.

Notes

Nutrition facts are based on a serving size of ~1 cup but will vary based on size of vegetables.
Course: dinner, lunch, Salad, Side Dish, Snack

Nutrition

Serving: 1cup | Calories: 155kcal | Carbohydrates: 18g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Monounsaturated Fat: 6g | Sodium: 122mg | Fiber: 5g | Sugar: 5g | Vitamin A: 982IU | Vitamin C: 42mg

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6 Responses

  1. 5 stars
    I made this over Memorial Day weekend. So easy, so quick and slightly addictive! I’ll be making this on repeat all summer long. Thank you!

    1. Woooo! I’m so glad it was a hit, definitely one of my favorites! Thank you for leaving a review Kayla 🙂

  2. 5 stars
    The dressing is what sets this recipe apart! The lime, honey, cilantro, and all the fresh veggies marry together so well. So fresh and summery and not overly oily when you eat it.

    1. Yay I’m so glad you enjoyed it!! I totally agree, the dressing is SO delish with this veggie combination!

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It's me, Jamie!

I’m a Registered Dietitian dedicated to helping you break free of the all-or-nothing dieting with balanced and realistic healthy eating.

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Meet Jamie

I’m a Registered Dietitian and I’ve been exactly where you are, right now. The all or nothing dieting, the constant food guilt, the scale obsession, absolutely no balance with food…. Sound familiar?