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Lower Carb Cowboy Caviar Recipe

I created this lower carb twist on the classic Cowboy Caviar (or Texas Caviar) for Levels Health. Traditional Cowboy Caviar contains corn and black beans and lots of sugar. I have made some lower carb swaps and upped the flavorful spice so you won’t even miss the sugar! Enjoy Cowboy Caviar as a salad, dip or salsa. Serve with these Chia Seed Crackers or these Nut and Seed Crackers.

Looking for more bean salad options? Try these Bollinger Baked Beans, Swiss Chard and White Bean Soup or this Spicy Chili.

Why You’ll Love This Lower Carb Cowboy Caviar

This lower carb cowboy caviar comes together quickly and easily for a colorful, flavorful dish. You can easily change up the beans or veggies to suit your tastes.

Ingredients To Make Cowboy Caviar

Dressing Ingredients

  • Olive oil – I always use extra virgin olive oil when I cook.
  • Lime juice – I used about 2 tablespoons of lime juice from about 2 limes. I suggest you use fresh lime juice and not bottled juice as it tastes way better.
  • Apple cider vinegar – I used 3 tablespoons of apple cider vinegar.
  • Garlic – I used 3 cloves of fresh garlic, minced. Fresh is best.
  • Sea salt
  • Chili powder
  • Cumin
  • Black pepper

“Caviar” Ingredients

  • Peppers – I used one of each: red, orange and yellow bell pepper, small dice.
  • Tomatoes – I used around 1/2 cup of tomatoes, small dice.
  • Black eyed peas– Rinse and drain 2 cans.
  • Hearts of palm  – You can rice or chop one can.
  • Cilantro – I used about 1/2 cup chopped finely. If you don’t have cilantro or don’t like cilantro you can also use parsley.
  • Jalapeños – Use 1-2, seeded and diced small (use 2 if you like more spice!)
  • Avocado – I used one large avocado, small dice.
  • Red onion – I used about one cup of red onion, small dice. If you don’t have any red onions, you can use white or shallots.
  • Black soybeans – I used one can of soybeans which are lower carb and higher protein than black beans, drained and rinsed. Or if you don’t have soybeans you can always use black beans.

Optional Add Ins

  • feta
  • chopped bacon
  • sliced black olives

Equipment

How To Make Cowboy Caviar

Make the Dressing

  • In a small jar, add all of the dressing ingredients and shake well.

Make the “Caviar”

  • In a large bowl, add all of the “caviar” ingredients, pour the dressing over the veggies and beans and toss to coat. Taste and add more sea salt and pepper or jalapeno as needed.
  • Serve with grain free tortilla chips, seed crackers, sliced daikon radishes, slices of cucumber or pork rinds. Eat as a salad, salsa or dip and enjoy!

Storage

Cowboy Caviar will keep in the refrigerator for 3 days in an airtight container. I do not recommend freezing this caviar.

Pro Tips

This salsa tastes best when allowed to marinate and soak up the flavors of the dressing for a couple of hours. Serve with seed crackers and dry rub wings for the perfect party spread!

If you aren’t up for the task of all the chopping, use a food processor or mini chop to chop up the peppers and onions.

FAQs

What is cowboy caviar?

Cowboy caviar is a Tex-Mex bean salad usually made with black eyed peas. It is traditionally served with tortilla chips.

How healthy is cowboy caviar?

This cowboy caviar is super healthy. Loaded with lots of fresh vegetables and beans it is definitely up there on the healthy scale.

Is cowboy caviar gluten free?

Yes cowboy caviar is gluten free.

See my glucose response to this recipe:
this is my glucose response for Cowboy Caviar eaten on sliced radishes. This is a “dip” that would give an even better glucose response if eaten with protein- as a salsa topping with fish or steak, or with added feta or bacon in the salsa itself!
Did you make this recipe? If you did, please tag me and share on Instagram!

close up of 2 plates with cowboy caviar

Lower Carb Cowboy Caviar Recipe

Beth Bollinger of Nest Wellness
I created this lower carb twist on the classic Cowboy Caviar (or Texas Caviar) for Levels Health. Traditional Cowboy Caviar contains corn and black beans and lots of sugar. I have made some lower carb swaps and upped the flavorful spice so you won't even miss the sugar! Enjoy Cowboy Caviar as a salad, dip or salsa.
5 from 2 votes
Prep Time 20 minutes
Course Appetizer, Salad
Servings 8 cups
Calories 150 kcal

Equipment

Ingredients
 

Dressing Ingredients

"Caviar" Ingredients

  • 1 red bell pepper, small dice
  • 1/2 cup tomatoes, small dice
  • 1 orange bell pepper
  • 1 yellow bell pepper
  • 2 cans black eyed peas, drained and rinsed
  • 1 can hearts of palm (riced or chopped fine)
  • 1/3 cup cilantro, chopped fine
  • 1-2 small jalapeño, seeded and diced small (use 2 if you like more spice!)
  • 1 large avocado, small dice
  • 1 cup red onion, small dice
  • 1 can black soybeans, (lower carb and higher protein than black beans) drained and rinsed (or use black beans)

Optional Add Ins

  • feta
  • chopped bacon
  • sliced black olives

Instructions
 

Make the Dressing

  • In a small jar, add all of the dressing ingredients and shake well

Make the "Caviar"

  • In a large bowl, add all of the “caviar” ingredients, pour the dressing over the veggies and beans and toss to coat. Taste and add more sea salt and pepper or jalapeno as needed
  • Serve with grain free tortilla chips, seed crackers, sliced daikon radishes, slices of cucumber or pork rinds. Eat as a salad, salsa or dip and enjoy!

Notes

Cowboy Caviar will keep in the refrigerator for 3 days in an airtight container. This salsa tastes best when allowed to marinate and soak up the flavors of the dressing for a couple hours. Serve with seed crackers and dry rub wings for the perfect party spread!

Nutrition

Calories: 150kcalCarbohydrates: 9gProtein: 2gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gSodium: 885mgPotassium: 310mgFiber: 3gSugar: 3gVitamin A: 1259IUVitamin C: 76mgCalcium: 21mgIron: 1mg
Keyword BBQ side, cowboy caviar, low carb cowbiy caviar, party food, salad recipe, salsa recipe, texas caviar
Tried this recipe?Let us know how it was!

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