Healthy Cowboy Caviar – Loaded with fresh veggies, beans, corn, and a tangy dressing, this fresh and flavorful salsa is super healthy and always a party favorite!

This time of year, I love to take advantage of all the beautiful produce for making my favorite fresh and colorful salsa recipes! Whether it’s Mango Pineapple Salsa, simple Pico de Gallo, or this Healthy Cowboy Caviar, you just can’t beat a big bowl of tasty homemade salsa as an appetizer or accompaniment to your favorite summer meal.

I grew up making and eating Cowboy Caviar and have always loved it as a party dip that is semi-healthy. With loads of fresh veggies and protein rich beans, it’s definitely a better choice than most dips. To make it even better, I took the original recipe and tweaked it to include far less sugar in the dressing, and guess what? It’s just as tasty and equally addictive!

What’s In Healthy Cowboy Caviar?

Red & Green Bell Peppers

Roma tomatoes

Black Eyed Peas

Black Beans

Red Onion



Avocado Oil

Apple Cider Vinegar

Sugar, salt, and pepper

Swaps & Substitutions

There’s no one right way to make Cowboy Caviar! You’ll find plenty of versions out there, with different combinations of ingredients, and this just happens to be my favorite, but feel free to adjust the various veggies and amounts according to your taste. A few suggestions and substitutions are as follows:

Swap any color bell peppers for the red and green peppers in this recipe.

To make Cowboy Caviar with Avocado, add 1-2 diced ripe avocadoes.

Use only black-eyed peas or only black beans versus a combo of both.

Drained canned corn can be used in place of frozen corn kernels.

Swap white vinegar for the apple cider vinegar if desired.

Substitute honey for the sugar.

How To Make Healthy Cowboy Caviar

First, chop the peppers, tomatoes, onion, and cilantro.

Drain and rinse the black-eyed peas and black beans.

To make the dressing, add the avocado oil, apple cider vinegar, sugar, and salt to a small mason jar. Seal the lid and shake until well combined.

Add the chopped veggies, corn, black-eyed peas, and black beans to a large bowl. Pour dressing over the mixture and toss well to combine.

Cover and refrigerate until ready to serve.


Can I make cowboy caviar without tomatoes?

Yes, absolutely! I have made it with and without tomatoes and it is equally delicious.

What’s the best way to serve cowboy caviar?

It’s traditionally served as a dip with tortilla chips but can also be used as a topping or side for tacos and grilled meat.

Can you freeze cowboy caviar?

I don’t recommend freezing cowboy caviar salsa.

How long does cowboy caviar last?

The salsa will keep for up to 3 days in the refrigerator.

Is Texas Caviar the same as Cowboy Caviar?

Yep! The names are interchangeable, and both refer to fresh salsa recipes made with tomatoes, peppers, corn, and beans.

More Recipes Like This

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Healthy 7 Layer Dip

Healthy Buffalo Chicken Dip

Fresh Salsa & Homemade Guacamole

ingredients for healthy cowboy caviar

ingredients for cowboy caviar in a bowl



bowl of healthy cowboy caviar with tortilla chip

bowl of healthy cowboy caviar with tortilla chips

Healthy Cowboy Caviar

Healthy Cowboy Caviar - Loaded with fresh veggies, beans, corn, and a tangy dressing, this fresh and flavorful salsa is super healthy and always a party favorite!


  • 1 red bell pepper, finely diced
  • 1 green bell pepper, finely diced
  • 3 Roma tomatoes, seeded and diced
  • 1 cup frozen corn kernels
  • 15 oz black eyed peas, drained and rinsed
  • 15 oz low sodium black beans, drained and rinsed
  • 1/2 cup finely diced red onion
  • 3 tablespoons chopped cilantro
  • 1/4 cup avocado oil
  • 2 tablespoons apple cider vinegar
  • 1 1/2 tablespoons sugar
  • 1 teaspoon sea salt


  • Combine bell peppers, corn, black eyed peas, black beans, red onion, and cilantro in a large bowl.
  • In a mason jar, combine the oil, vinegar, sugar, and salt. Seal the lid and shake vigorously until well combined.
  • Pour the dressing over the veggies and toss to combine.
  • Cover and refrigerate until ready to serve.


Calories: 154kcal, Carbohydrates: 22g, Protein: 7g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 226mg, Potassium: 330mg, Fiber: 6g, Sugar: 5g, Vitamin A: 497IU, Vitamin C: 24mg, Calcium: 24mg, Iron: 2mg

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