Healthy Cowboy Caviar

Healthy Cowboy Caviar

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

Note: this post was originally posted September of 2017. Some of the text has been updated but the recipe remains the same 🙂

It’s time for another Recipe Redux Challenge!:

“Whether headed to the beach, or headed back to school, or ready for football – we’re craving crunchy snacks. Show us your favorite healthy snack recipe with crackle and crunch.”

This is the first time I’m re-posting a recipe, and I’m a little nervous to do so. I feel bad not offering up a new recipe, but when I saw this month’s Recipe Redux Challenge, this recipe kept coming to mind as it’s the perfect healthy snack option when you’re craving something crunchy.

It’s also the start 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, and this is hands-down my go-to recipe anytime I have people over. 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 (check out this chicken recipe!). To get the optimal dip to chip ratio, I recommend using scooped tortilla chips! 

This recipe is funny timing as my mom just made it this weekend when my brother, sister-in-law and nephew were out visiting. I don’t know what it is about mom’s, but I swear her recipe tasted even better than when I make it – yet she claims she just followed this recipe. . .In addition to having the mom-touch, her cowboy caviar featured fresh, in-season tomatoes that were just so juicy and full of flavor. And now that sweet corn is also in season, I’m thinking this would be the perfect dish to make with your farmer’s market finds!

So here’s a toast to getting your crunch on!

Healthy cowboy caviar in a bowl

Healthy Cowboy Caviar

This bean and veggie mixture is the perfect healthy, crunchy, crowd-pleasing football food or side dish.
Prep Time30 mins
Course: Appetizer, Snack
Cuisine: American
Keyword: Healthy Snack, Vegetarian
Servings: 8 cups
Author: Kelli


  • 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 (remove seeds for a less spicy dish)
  • 1 avocado peeled and diced
  • 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).
  • Before serving, add in diced avocado. Serve with tortilla chips and enjoy!
Healthy cowboy caviar pinterest image

Check out other healthy, crunchy snack ideas from my fellow Recipe Redux Bloggers:

Add a comment
  • Avatarpatrick@looneyforfood.coma year ago

    This does look like a crowd pleaser! Perfect for game time.

    • The Healthy Toast AvatarThe Healthy Toasta year ago

      Thanks Patrick! Hopefully it’s also good luck for this football season 😉

  • kelly jones Avatarkelly jonesa year ago

    Love how you added the cucumber for some crunch! It’s such a versatile veggie

    • The Healthy Toast AvatarThe Healthy Toasta year ago

      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!

  • Katie Scanlan AvatarKatie Scanlana year ago

    I love the colors in this dish! So appealing for guests!

    • The Healthy Toast AvatarThe Healthy Toasta year ago

      Thanks Katie! It’s definitely an eye-catching appetizer.

  • Ginger AvatarGinger2 years ago

    This would be so perfect to serve at a party!

    • The Healthy Toast AvatarThe Healthy Toast2 years ago

      It works great as party food!

  • About
    About Kelli McGrane Headshot

    I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

    About Kelli McGrane Headshot

    Welcome to The Healthy Toast!

    Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

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