Fresh Cowboy Caviar Dip Recipe - Healthy Appetizer (2024)

Cowboy Caviar is the perfect dip! Loaded with fresh vegetables and lots of flavor, it's perfect for any family party or potluck.

Fresh Cowboy Caviar Dip Recipe - Healthy Appetizer (1)

Cowboy Caviar Dip will quickly become one of your favorite appetizers to throw together. The flavors are amazing!

Earlier this summer, my family and I made the trek down to Meadow, Utah to spend some time with my husband’s extended family.

While we were there, we had some fun family dinners and my husband’s cute aunt made the most delicious dip. I asked what it was and she responded with “Cowboy Caviar”.

Apparently that’s a pretty popular dish and everyone knows about it . . . except for me!

We have a similar dish on the blog (Black Bean and Corn Salsa), but this one had a little different flavor because of one key ingredient- Italian dressing! I know it sounds weird, but hear me out: THIS STUFF IS AMAZING!

I loved it even more the next day, after the flavors melded together overnight.

Trust me – you will love it!

If you love a good dip, be sure to check out our popular Slow Cooker Spinach Artichoke Dip.

Fresh Cowboy Caviar Dip Recipe - Healthy Appetizer (2)

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This recipe is part of our 55 of the Best Appetizers for Christmas Potluck (Favorite Party Foods)

Ingredients in Cowboy Caviar Dip:

  • roma tomatoes
  • black beans
  • canned corn
  • red onion
  • avocado
  • green bell pepper
  • jalapenos
  • garlic powder
  • Italian dressing (I used Wishbone Robusto Italian)
  • fresh cilantro

How to make Cowboy Caviar Dip:

This dip is super simple to make – basically chop everything up and toss it together in a big bowl.

You can make this a day in advance if you need to, just cover it and keep it in the fridge. Give it a good stir before serving.

The secret to the best dip is to dice everything so that it’s about the same size. I try to keep all the vegetables about the size of the black beans.

If you want everything to be the same size, check out our favorite chopper – it works great for onions!

Related recipe: If you love our Cowboy Caviar, you’ll love our Cowboy DIP, too! Get the recipe HERE.

Looking for more dips? Try these ones:

  • Cheesy Refried Bean Dip

  • Tomato Basil Dip

  • Pizza Dip

  • Warm Chili Cheese Dip
  • Fresh Lime Salsa

  • Easy French Onion Dip (5 minute recipe)

Fresh Cowboy Caviar Dip Recipe - Healthy Appetizer (3)

Serves: 10

Fresh Cowboy Caviar – Healthy Side Dish or Appetizer Recipe

Cowboy Caviar Dip is an easy fresh appetizer that can be thrown together in less than 10 minutes! Everyone will rave about it. Perfect for parties and potlucks.

Prep Time 10 minutes mins

Total Time 10 minutes mins

PrintPin

Ingredients

  • 5-6 roma tomatoes diced
  • 1 can black beans drained and rinsed (15 ounce can)
  • 1 can corn drained (14 ounce can)
  • 1/2 red onion diced
  • 1 avocado diced
  • 1 green bell pepper diced
  • 2 Tablespoons diced jalapenos more or less, depending on how hot you prefer it
  • 1/2 teaspoon garlic powder
  • 3/4 cup Italian dressing I used Wishbone Robusto Italian
  • 1/2 cup fresh cilantro chopped

Instructions

  • Mix together tomatoes, black beans, corn, onion, avocado, green pepper, and jalapenos in a large bowl.

  • Sprinkle garlic powder on top, then stir in dressing and cilantro.

  • Serve with tortilla chips (I suggest using the "scoop" chips- you are going to want to get a lot of this with every bite!).

Video

Notes

  • There are many recipes for Cowboy Caviar- this is the one my family uses. 🙂 Many people add black-eyed peas – feel free to do what you like!

Nutrition

Calories: 119 kcal · Carbohydrates: 12 g · Protein: 3 g · Fat: 7 g · Saturated Fat: 1 g · Polyunsaturated Fat: 2 g · Monounsaturated Fat: 3 g · Trans Fat: 0.01 g · Sodium: 179 mg · Potassium: 317 mg · Fiber: 4 g · Sugar: 4 g · Vitamin A: 426 IU · Vitamin C: 20 mg · Calcium: 18 mg · Iron: 1 mg

Equipment

  • Large Mixing Bowl

Recipe Details

Course: Appetizer, Side Dish

Cuisine: American

There are many recipes for Cowboy Caviar- this is the one my family uses. 🙂 Many people add black-eyed peas – feel free to do what you like!

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Join The Discussion

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  1. Rebecca @ Hello Creative Blog says:

    I love this stuff!!! Thanks so much for sharing. I've been searching for this recipe for ages - a friend of mine used to make this and I've never been able to find it. So excited!

  2. Debbie Morales says:

    I had this for the first time this summer and absolutely love it! (I never knew the name of it.) The only thing I do differently is I skip the Italian dressing and garlic powder and use the juice of a fresh lime instead.

  3. Tara from ThatWasSomething says:

    We call this "crack salad" because it's so addictive!

  4. martha reddick says:

    Can this be made the day before? If so does the avocado brown? Thanks in advance

  5. Marge says:

    Love this recipe it's delicious

  6. Cyd says:

    The avocado will discolor, but you could mix it all up and add the avocado right before serving!

  7. Denise says:

    I have made this for years without the avocado and it lasts a few days in the fridge and is just as yummy. One thing I add is some ground cumin for a southwest sort of taste. Great with "scoops" and leftovers are good on a tossed salad or mixed with a little pasta for a cold side dish. Love it! Thanks for the reminder that I must make some soon.

  8. Melissa says:

    I make this ALL THE TIME! I don't add avocado (personal preference), but I DO add a can of garbanzo beans (chick peas). My daughters LOVE it! It's requested at every picnic we have. They even eat it with a spoon...no tortilla chips needed! :)

  9. Gloria M says:

    This is so delicious. I followed the recipe and we love the stuff. I am not the greatest cook (luckily my husband is,) but this is a recipe I get kudos for everytime.Thanks for posting this!

  10. Betty King says:

    Love it!Betty King

  11. Loretta says:

    Love this good diabetic recipe

Fresh Cowboy Caviar Dip Recipe - Healthy Appetizer (4)

About The Author:

Camille Beckstrand

Camille Beckstrand is married to Jared and they have 4 kids. She is a certified life coach that loves helping women become "unstuck" in their lives and is the host of the podcast "Moms On The Rise". She also loves a good true crime podcast, a big plate of cheesy loaded nachos, and going on adventures with her family.

Read More

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Fresh Cowboy Caviar Dip Recipe - Healthy Appetizer (2024)

FAQs

What appetizer goes with caviar? ›

You can simply have blinis topped with crème fraîche and caviar to create a simple, delectable appetizer for your party. Crackers are also a common pairing for caviar. Plain crackers don't overpower caviar's natural flavor, making them a great choice when serving it at a party.

How long is cowboy caviar good for in the fridge? ›

How long can you keep Cowboy Caviar in the fridge? If stored in an airtight container this dip can be kept in the fridge for up to 3-4 days. Keep in mind, the longer your dip sits in the fridge the more excess liquid that will accumulate. Just drain off excess juices and enjoy!

How many calories are in cowboy caviar? ›

Calories in Cowboy Caviar - per 1 cup serving
Calories142.3
Total Carbohydrate21.6 g
Dietary Fiber6.7 g
Sugars0.7 g
Protein5.7 g
8 more rows

What is in Trader Joe's cowboy caviar? ›

Ingredients. CORN, BLACK BEANS, RED BELL PEPPERS, ONIONS, JALAPENO PEPPERS, CANE SUGAR, LIME JUICE CONCENTRATE, CHIPOTLES IN ADOBO (CHIPOTLE PEPPER, WATER, TOMATO PUREE, VINEGAR, SALT, SUGAR, ONION, GARLIC, PAPRIKA), SPICES, SEA SALT, CHIPOTLE PEPPER, GUAR GUM.

How do you serve caviar as an appetizer? ›

It doesn't need much in the way of accompaniments. Enjoy it simply – atop a round of brioche toast, unsalted cracker, or blini, which are bite-sized pancakes made of wheat or buckwheat flour, originating in Russia. Or eat it alone, right off the spoon.

What pairs nicely with caviar? ›

Pair caviar with unsalted crackers, crispbreads, or dry toasts. When pairing caviar with other food items, always remember that caviar has complex flavors. You need to pick complementary items that won't overwhelm caviar's flavor profiles. Great examples include unsalted crackers, crispbreads, and dry toasts.

Why is cowboy caviar so good? ›

It is loaded with beans, veggies, corn, mango, feta and an amazing vinaigrette. Give a big bowl and some chips to scoop it up and I will happily watch football all day! If you didn't catch it, cowboy caviar was social media trending quite a bit this year.

Can you eat cowboy caviar by itself? ›

This cowboy caviar recipe is adapted from The Well Plated Cookbook by Erin Clarke. Served with tortilla chips, it's a fantastic party appetizer, but it's also delicious as a salad. Toss it with greens, or enjoy it on its own.

Is cowboy caviar good the next day? ›

Tips for Making Cowboy Caviar

I often make it a day ahead and let it sit overnight for the best flavor. This is so great for big events or holidays because it can be made up to a day or two ahead of time. Add the avocados right before serving for the best color and freshness. Give it a good stir before serving.

Why do they call it cowboy caviar? ›

Neiman Marcus food director Helen Corbitt introduced this dish at the party as a simple pickled black-eyed pea salad, but the combination of the buttery legumes and vinegary dressing became such a hit that guests dubbed it "cowboy caviar" (because of its "humble" ingredients and luxe flavor dynamics) and started ...

Can I eat caviar on a diet? ›

So, it's important to eat caviar in moderation. Caviar also has many calories, with 75 calories in a 1-ounce (28-gram) serving. If you're watching your weight, pay attention to portion sizes. Especially as caviar is usually eaten with other high-calorie foods like bread or crackers.

Why is caviar a superfood? ›

Caviar contains several vitamins such as A and E that keep your skin healthy and aid your immune system in fighting off pathogens. One tablespoon also boasts 3.2 micrograms of vitamin B12. Iron.

What is cowboy caviar actually called in Mexico? ›

Some members of the Latinx community felt the dish was an appropriation of pico de gallo, a popular salsa originating in Mexico, which typically calls for chopped tomatoes, onions, serrano peppers, salt, lime and cilantro.

What is the original name for cowboy caviar? ›

First served at the Houston Country Club on New Year's Eve in the early 1940s, this bean salad was dubbed “Texas Caviar” in a humorous comparison to true caviar. Today it's more commonly known as Cowboy Caviar and it's a popular dish to serve as at picnics and tailgate parties, often with tortilla chips.

Does Costco sell cowboy caviar? ›

I know it was going around TikTok for a while, but there is this cowboy caviar, and I don't think I ever tried it, but they sell it at Costco now, of course. And I sampled it, and they got me. So here's what it looks like.

What kind of crackers go with caviar? ›

Classic Water Crackers: Water crackers are a timeless choice when serving caviar. Their plain and neutral flavor profile allows the caviar to take center stage, preserving its delicate taste. The light, crispy texture provides a satisfying crunch without overpowering the subtle flavors of the caviar.

What kind of chips go with caviar? ›

Crinkle-cut potato chips are always strong contenders for a snack spread, since they can hold robust amounts of dip without stealing the show like a kettle-cooked chip does. And while Lay's Classic are a little too thin to support the caviar, these chips pull a Goldilocks maneuver by being just right.

What cheese goes with caviar? ›

Soft, creamy cheeses like fresh goat cheese, brie, or camembert serve as the perfect canvas to enhance the caviar's natural flavor. Aged cheddar, gouda, or manchego cheeses also make for great options, as their rich, nutty flavors complement the taste of caviar beautifully.

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