Side dish/ Snack

Healthy Cowboy Caviar

This bean and veggie mixture is the perfect healthy, yet crowd-pleasing football food or side dish.

It’s officially football season, which means time for chili, wings, and, in my household, cowboy caviar. I’m a sucker for easy, sharable recipes that everyone can enjoy. Gluten-free, vegetarian, vegan (use agave instead of honey), and free of the major allergens, this cowboy caviar is a safe bet to bring to a party. I also love it as it assures you that there’s at least one healthy option to munch on while rooting for your favorite team.

Did I mention how simple this is to put together? Simply pour in 2 cans of beans (I like using chickpeas and black beans, but feel free to use whatever is in your pantry), 1 cup of corn (I use frozen as I always have a bag, but canned corn works too), and dice a few veggies. The dressing is a super simple Italian dressing using pantry staples, but if you’re in a serious pinch you can use bottled dressing (just be sure to look for one without all the extra sugar and salt).

While I typically make this as an appetizer, I recently discovered that it works great as a side dish as well – recipe coming at you on Wednesday ;). To get the optimal dip to chip ratio, I recommend using scooped tortilla chips! 

So here’s a toast to the official start of Fall, football season, and all the wonderful Fall clothes!

Healthy Cowboy Caviar

Print Recipe


  • 2 cans beans (I recommend using two different kinds), drained and rinsed
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1 large tomato, diced
  • 1 cucumber, diced,
  • 1 jalapeno, diced
  • Optional avocado
  • 1/3 cup olive oil
  • 3 tablespoons red wine vinegar
  • 2 cloves garlic, minced
  • 1 tsp salt
  • 1 tsp Italian seasoning
  • 1 tsp honey
  • Pinch black pepper



Combine beans, corn, diced tomato, diced cucumber, and diced jalapeno in a large mixing bowl (preferably one with a lid).


In a small bowl or mason jar, whisk together oil, vinegar, garlic, salt, Italian seasoning, honey, and black pepper.


Pour prepared dressing over the bean mixture and stir. Cover and place in fridge for at least 30 minutes (can easily prepare this the night before).


If using avocado, add just before serving. Enjoy!


Makes about 8 cups

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  • Reply
    September 26, 2017 at 10:35 am

    This would be so perfect to serve at a party!

    • Reply
      The Healthy Toast
      September 26, 2017 at 6:25 pm

      It works great as party food!

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