Looking for a fresh, colorful, and Healthy Cowboy Caviar recipe that’s as nutritious as it is delicious? This vibrant bean and veggie-packed dip is loaded with fiber, plant-based protein, and bold flavor — thanks to a zesty homemade dressing that’s lightened up but definitely not lacking.

a glass bowl full of cowboy caviar which has chopped green and red bell peppers, chopped red onion, chopped roma tomatoes, black beans, and corn with cilantro mixed in.

It’s the one recipe my friends always request when I show up to a get-together, and once you try it, you’ll see why! Whether you’re hosting a backyard BBQ, meal prepping healthy snacks, or need a crowd-pleasing side dish, this high-fiber Healthy Cowboy Caviar is quick to toss together, naturally gluten-free, and always a hit. Truly it’s the best cowboy caviar I’ve had!

Why You’ll Love The Recipe

Flavor City! – The flavor of this recipe is everything and more. The kick of the chili powder, the sweetness of the honey, and all of the different flavors of the veggies is really the perfect blend. It’s a healthy appetizer that actually tastes good!
Nutrient-Packed– The color alone of this dish is a dead giveaway to the nutritional value! Talk about antioxidants, this one brings them all. It’s a side dish you can feel great about serving.
Customizable – Want to add other veggies or swap out the beans? No problem! This one is super easy to make your own should you choose to change up the veggies.

Nutrients in Healthy Cowboy Caviar

Vitamin C – The bell peppers and tomatoes provide an excellent source of vitamin C which helps fight off infection and keep your immune system in tip top shape.

Folate – The black beans are an excellent source of folate which is especially good for your cells and protecting your heart.

Heart-healthy fat – You can feel great about the dressing on this recipe! It’s base is olive oil, high in monounsaturated fatty acids which reduce your risk of stroke and heart disease.

The Ingredients:

Veggies – Roma tomatoes, red bell pepper, green bell pepper, & red onion
Beans – I prefer black beans in this recipe but you can swap out or add black eyed peas if you prefer!
Corn – if you have fresh corn on the cob you want to add, it will be delicious! If not, canned corn works just fine.
Dressing – olive oil, honey, apple cider vinegar, chili powder, salt. If you don’t have apple cider vinegar, you can swap for white wine vinegar as well.
Optional ingredient – You either love cilantro or hate it, right? That’s why I keep this as an optional ingredient! If you prefer cilantro, simply chop it up finely and add to your liking.

Healthy cowboy caviar ingredients - red and green bell peppers, two Roma tomatoes, a bowl of black beans, a bowl of corn, and a red onion

Dressing Ingredients

How To Make Healthy Cowboy Caviar

(Full Recipe Below)

This recipe is super easy to make!

A clear glass bowl full of healthy cowboy caviar ingredients: red and green bell peppers, chopped red onion

First, simply chop the bell peppers, onion, and tomatoes and add to a large bowl.

Next add the rinsed and drained black beans and the drained corn.

Then you’ll mix the dressing ingredients: olive oil, honey, apple cider vinegar, chili powder and salt. Pour over the ingredients and stir well.

Pop it in the fridge for 30 minutes or more to let all those bold flavors soak in and come together.

Recipe Tips & Variations

➡️ Swap the veggies – This recipe is easily modifiable for your preference of veggies and beans! Swap out for other colored bell peppers or swap the black beans or add in black eyed peas if that’s your thing!

➡️ Dressing – if you like more flavor, you can mix up and add additional dressing. I prefer to keep this on the light side because the calories from the oil can really add up!

The Perfect Mixing Bowl Set

Need some glass mixing bowls? I love this 3 piece set!

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