Healthy cowboy caviar is high in fiber and packed with flavor. Perfect scooped with chips for game day or as a side. Get the recipe now.
Note: this post was originally posted September of 2017. Some of the text has been updated but the recipe remains the same.
The first time I had cowboy caviar was at a friend’s house for dinner. And after one scoop of it on a whole grain tortilla chip, I was hooked.
It’s now become not only my go-to football watching snack, but it’s also my mom’s go-to recipe anytime she’s asked to bring an appetizer over for a party.
There are three main reasons why I love this healthy cowboy caviar so much:
Plus, it’s gluten-free, vegetarian, vegan (use agave instead of honey), and free of the major allergen. A.K.A. It’s 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.
Two other huge benefits: the ingredients are inexpensive to buy and the salad is incredibly simple to make.
The hardest part of the recipe is chopping the vegetables. Other than that, you just need to be able to open cans and measure out ingredients.
For the dressing, you can either buy store bought or make your own. In the recipe, I include instructions for a homemade dressing.
To make the dressing you’ll need:
If you don’t feel like making your own, you can also use a store-bought one instead. Here are a few tips for choosing a healthy bottled salad dressing:
Some brands that I like (and am not an affiliate for) are Primal Kitchen Dreamy Italian, Bolthouse Farm’s Italian Vinaigrette, and Annie’s Tuscany Italian Dressing.
Healthy cowboy caviar needs at least 30 minutes to chill in the fridge. But I’ll often make it the night before, adding everything except for the avocado.
Then, just before serving, I’ll give it a good stir and top with diced avocado.
To assemble, start by chopping the cucumber, red pepper, jalapeno, tomato, and avocado. The key is to make everything small enough to fit a bunch of ingredients into one bite – think of it like a corn salsa.
Once you have everything chopped, pour it into a large bowl and add the beans and corn. Pour the dressing over the top and give it a good shake. Refrigerate for at least 30 minutes.
My go-to way to serve cowboy caviar is with tortilla chips. I’ll either make my own, or buy a bag of whole wheat scoops. Trust me, the scooped tortilla chips insure the optimal chip to dip ratio.
You can also use it as a side dish too! In the summer I like to serve it alongside this fiesta chicken recipe.
Do you ever feel that no matter how hard you try, your mom’s cooking almost always turns out better?
My mom made this for me and our family one night, and I couldn’t figure out why it was so much better than any other time I’d made it. Finally I broke down and asked what she did differently.
The answer: she used fresh, in-season corn and tomatoes. Such a simple change, but it gave this recipe a crazy amount of flavor.
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This does look like a crowd pleaser! Perfect for game time.
Thanks Patrick! Hopefully it’s also good luck for this football season 😉
Love how you added the cucumber for some crunch! It’s such a versatile veggie
Thanks Kelly! I agree. I always hated cucumber as a kid because it doesn’t have a lot of flavor on it’s own, but ever since getting more into cooking I love how many ways you can incorporate it into dishes!
I love the colors in this dish! So appealing for guests!
Thanks Katie! It’s definitely an eye-catching appetizer.
This would be so perfect to serve at a party!
It works great as party food!