• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
This Healthy Kitchen
  • RECIPES
  • FALL RECIPES
  • SUBSCRIBE
  • JOIN/LOGIN
  • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
  • RECIPES
  • FALL RECIPES
  • SUBSCRIBE
  • JOIN/LOGIN
  • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • RECIPES
    • FALL RECIPES
    • SUBSCRIBE
    • JOIN/LOGIN
    • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Recipes » Salads & Dressings

    Oil Free Cowboy Caviar [Dip or Salad]

    Published: Jul 4, 2019 · Modified: Oct 28, 2020 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    6.0K shares
    JUMP TO RECIPE

    A fresh and tasty dip or salad that everyone will rave about! This cowboy caviar is a perfect side dish for picnics, potlucks, and parties, and it’s ready in just 15 minutes!

    Cowboy caviar in square white dish.

    This wonderfully flavourful and oil free cowboy caviar is covered in a tangy dressing, that’s perfect for salad or dip.

    A fantastic dish that’s not only naturally vegan, vegetarian, and gluten-free, but this version is also oil-free, and refined sugar-free.

    Serve it with homemade tortilla chips for the ultimate treat.

    Jump to:
    • What is Cowboy Caviar?
    • Ingredients
    • Instructions
    • Variations + Substitutions
    • Storage
    • For delicious and easy party dips
    • 📖 Recipe
    • FAQ

    What is Cowboy Caviar?

    Cowboy caviar, also known as Texas caviar is a truly flavourful, budget-friendly dish that is perfect for dipping.

    It traditionally contains black-eyed peas, which are said to bring luck!

    Plus, add some chopped vegetables and a tangy, sweet dressing.

    Black-eyed peas are said to bring good luck and fortune, so they are traditionally eaten on New Year’s Day to bring prosperity for the new year.

    (But feel free to enjoy it all year long!)

    Its colourful ingredients make it a wonderful spring or summertime dish as well, and it makes a perfect party dip any time of the year.

    Serve this cowboy caviar as a side dish, with chips or crackers, or even use it as a relish to top your burgers!

    Ingredients

    Here’s what you’ll need for our oil-free cowboy caviar recipe.

    ingredients to make cowboy caviar: beans, tomato, corn, cilantro, red pepper, jalapeno, red onion
    See recipe card for quantities
    • Beans: A mix of black beans and don’t forget the black-eyed peas!
    • Veggies: I’m using chopped tomato, jalapeno, red onion, red pepper, and corn.
    • Herbs: I like cilantro, but you may also try parsley, basil, or dill if you prefer.
    • Dressing: Made up of lemon juice, lime juice, balsamic vinegar, maple syrup, and smoked paprika. I’m skipping the olive oil more commonly found in this salad to keep this dish virtually fat-free.

    Instructions

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    Beans, veggies, cilantro and corn in white bowl.

    Add all the chopped veggies, beans (drain first), and herbs to a mixing bowl.

    Dressing pouring on top of salad.

    Then pour the dressing on top, mix well and serve.

    Serve your cowboy caviar as a side salad or a dip with chips or crackers.

    Chip scooping up cowboy caviar.

    Variations + Substitutions

    This super adaptable dish can be made to your tastes, and to suit what you have on hand.

    • If you belong to the “cilantro tastes like soap” club, sub the cilantro for fresh parsley or dill.
    • Use frozen and thawed corn, canned sweet corn, or even leftover corn on the cobb. Anything works here.
    • For the bell pepper, I use red bell pepper, but any colour you have works great.
    • If you want extra heat, use more jalapenos. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.
    • Spices! Add additional flavours like cumin, chili powder, oregano, and salt and pepper, to taste.
    • You may also add black olives, celery, garlic, avocado, green onion, or TEQUILA! You’re welcome.

    Storage

    You may prepare the ingredients ahead, but I recommend dressing the dish no more than a few hours before serving as some of the veggies will soften.

    That said, if you have leftover cowboy caviar, it keeps about 2-3 days in the refrigerator.

    For delicious and easy party dips

    • Vegan spinach dip in white corningware serving dish.
      Vegan Spinach Artichoke Dip [Oil Free]
    • Carrot being dipped into bowl of dill pickle hummus.
      Dill Pickle White Bean Hummus [Oil Free]
    • Slice of honeydew being dipped into bowl of dip.
      Healthy Vegan Fruit Dip
    • bowl of guacamole surrounded by chips
      Four Ingredient Easy Guacamole

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    Cowboy caviar in white square dish.

    Oil Free Cowboy Caviar

    A perfect party dish that is oil free and budget friendly, cowboy caviar is a crowd pleaser! Use as a dip, salad, or relish.
    5 from 38 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes minutes
    Total Time: 15 minutes minutes
    Course: Appetizer, Dip, Salad, Side Dish
    Cuisine: American
    Servings: 6 Servings
    Calories: 199kcal
    Author: Rosa

    Ingredients

    • 15 ounce can black eyed peas drained & rinsed (approx 1.5 cups)
    • 15 ounce can black beans drained & rinsed (approx 1.5 cups)
    • 1 red bell pepper diced (or colour of choice)
    • 2 firm roma tomatoes diced
    • 1 cup frozen corn thawed (or canned)
    • ⅓ cup red onion diced
    • 1 jalapeno finely chopped & seeds removed
    • ½ cup fresh cilantro chopped (or parsley or dill)

    For the Dressing

    • 2 tablespoons lemon juice approx. half a lemon
    • 2 tablespoons lime juice approx. 1 lime
    • 2 tablespoons balsamic vinegar
    • 1-2 tablespoons maple syrup
    • 1 teaspoon smoked paprika or sweet
    Prevent your screen from going dark

    Instructions

    • Add all the salad ingredients to a large bowl and set aside.
    • In a small bowl, combine all the dressing ingredients and mix well. Then pour over the salad and mix until well combined.
    • Serve as a salad, or dip with chips or crackers. Enjoy!

    Notes

    Serve chilled or at room temperature, both ways taste great.
    This dish is very adaptable, feel free to add more ingredients, like black olives, celery, avocado, garlic, green onion, or TEQUILA.
    For extra heat, use more jalapeno or leave in the seeds. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.
    You may prepare the ingredients ahead, but this dish tastes best when the dressing is added no more than 2-3 hours ahead, as the veggies will start to soften. Leftovers keep refrigerated for 3-4 days.

    Nutrition

    Calories: 199kcal | Carbohydrates: 40g | Protein: 11g | Fat: 1g | Sodium: 281mg | Potassium: 645mg | Fiber: 11g | Sugar: 7g | Vitamin A: 1090IU | Vitamin C: 40mg | Calcium: 56mg | Iron: 4mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    FAQ

    What is cowboy caviar made of?

    This popular chip dip is made with simple and healthy ingredients like beans, corn, pepper, avocado, tomato, and a sweet and tangy dressing.

    What is Texas caviar made of?

    Just like cowboy caviar, this dish contains beans, corn, bell pepper, red onion, jalapeno, cilantro, and tomato. It originated in Texas where it was first served at the Houston Country Club on New Year’s Eve where it got its name.

    Why is it called cowboy caviar?

    This dish got its name due to its humble and budget-friendly ingredients. But despite its ingredients, this dish delivers BIG flavours.

    6.0K shares

    Reader Interactions

    Comments

      Leave a Comment + Star Rating ⭐⭐⭐⭐⭐ Cancel reply

      Your feedback is greatly appreciated! Please do us a favour and rate the recipe in addition to commenting as this is very helpful to us and other readers. Tell us about substitutions you made, how it turned out, and anything helpful to others who may make the recipe. Rude or insulting comments are not accepted. Your email address will not be published.

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Jax

      March 10, 2023 at 4:40 pm

      5 stars
      Thanks, I knew there was a WFPB SOS free recipe online somewhere. Having non WFPB peoples over tomorrow. I think with some low salt chips this will be a winner.

      Reply
    2. Sue

      February 22, 2023 at 11:55 am

      5 stars
      So fresh and delicious! Thanks Rosa!

      Reply
      • Rosa

        February 22, 2023 at 2:57 pm

        My pleasure Sue! Glad you enjoyed it. 🙂

        Reply
    3. Ljp

      March 28, 2022 at 8:06 am

      5 stars
      This “salad” is fresh, colorful and delicious with no need for oil.

      Reply
      • Rosa

        March 28, 2022 at 10:09 am

        Thrilled you enjoyed it!

        Reply
    4. Deborah Parsons

      May 31, 2021 at 1:47 pm

      5 stars
      I loved everything about this!!!

      Reply
      • Rosa

        June 01, 2021 at 9:35 am

        Oh yay!!! Thrilled to hear that Deborah. Thanks so much for the review. 🙂

        Reply
    5. Sean

      April 03, 2021 at 1:12 pm

      5 stars
      I made this today. Super easy and delicious!

      Reply
      • Rosa

        April 04, 2021 at 8:22 am

        Thanks for sharing Sean!

        Reply
    6. Eric

      January 12, 2021 at 5:18 am

      5 stars
      This was flavorful and simple to prepare!

      Reply
      • Rosa

        January 12, 2021 at 8:43 am

        Thrilled to hear that Eric!

        Reply
    « Older Comments

    Primary Sidebar

    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

    More about me →

    Popular

    • Roasted pineapple slices on white plate.
      Air Fryer Pineapple (Tastes Like Grilled)
    • close up of cooked spaghetti squash sliced in half with parmesan cheese and parsley garnish on top.
      Air Fryer Spaghetti Squash [Healthy+Low Cal]
    • Tray of buffalo cauliflower bites with bowl of ranch dip in the middle.
      Vegan Cauliflower Buffalo Wings – Oven or Air Fryer
    • plate with large hash browns and fruit scattered around the dish
      Air Fryer Hash Browns From Scratch [Oil Free Option]
    • White bowl filled with cooked chickpeas and blue towel beside it.
      Instant Pot Chickpeas No Soak!
    • stack of vegan pancakes with banana slices on top and syrup dripping down.
      The Fluffiest Vegan Pancakes Ever [and SO easy!]

    list of websites where This Healthy Kitchen has been featured

    Summer Time!

    • Hand dunking chip into bowl of salsa.
      Pineapple Pico de Gallo
    • vegan burger in bun with tomato, lettuce, pickle, onion and spicy mayo.
      The Best Vegan Grillable Seitan Burger
    • Spoonful of strawberry jam being held above the jar.
      Sugar Free Strawberry Jam [No Pectin!]
    • Bowl with corn salad and cutting board with cilantro, cucumber and lemon beside it.
      Vegan Elote Salad [Oil Free + SO Easy!]
    • Slice of blueberry pie in white plate with fork.
      Vegan Blueberry Pie [Oil Free]
    • bowl of tomato soup with basil garnish on top
      Vegan Tomato Bisque [with fresh tomatoes!]
    • Air fried peach slices in serving bowl.
      Air Fryer Peaches [With Oven Instructions]
    • Close up of strawberry pie in pie plate.
      Vegan Strawberry Pie [Low Sugar + Oil Free]

    Privacy Policy
    Terms & Conditions

    5 SECRETS TO VEGAN COOKING!

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimers
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases. Some links on our site are affiliate links. If you purchase using these links, we may earn a small commission at no additional cost to you. We only promote products we use and love. Thanks for your support!

    Copyright © 2023 ThisHealthyKitchen

    6.0K shares