Side dish/ Snack

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

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!

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

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  • Ginger
    September 26, 2017 at 10:35 am

    This would be so perfect to serve at a party!

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

      It works great as party food!

  • Katie Scanlan
    August 22, 2018 at 8:43 pm

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

    • The Healthy Toast
      August 24, 2018 at 8:56 am

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

  • kelly jones
    August 23, 2018 at 12:37 pm

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

    • The Healthy Toast
      August 24, 2018 at 8:57 am

      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!

    August 23, 2018 at 3:59 pm

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

    • The Healthy Toast
      August 24, 2018 at 8:58 am

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