4.50 from 4 votes

Cowboy Caviar (Quick Recipe)

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This healthy cowboy caviar recipe went viral for a reason! This Tiktok recipe is great for get-togethers and is ready in under 10 minutes.
Prep time: 5 mins
Total Time: 5 mins
£0.98
Makes: 5
Lunch, meal prep, Snack
American
beans, cowboy, tortilla chips

Table of Contents

  1. Why you need to try this viral TikTok recipe
  2. What is cowboy caviar?
  3. Why is it called cowboy caviar?
  4. Ingredients
  5. How to make this recipe
  6. Adaptations
  7. Storage

Why you need to try this viral TikTok recipe

Cowboy caviar is a delicious way to incorporate more veggies into your diet. Mixed peppers and corn help keep this recipe a seasonal summery dish that’s bright and flavorful. Instead of standard cowboy caviar dressing, I include cajun seasoning, jalapeno brine and olive oil for a punch of flavour. 

This ultimate cowboy caviar recipe is packed with vegetarian protein and fibre, creating a tasty, filling and fun dish. Instead of digging into a cheese dip that’s  higher in calories and fat, you can dip veggies or chips into cowboy dip and enjoy a lighter, satisfying appetizer.

My favourite part about this recipe is the convenience and ease of creating a bowl of cowboy caviar. It only takes 10 minutes to make and the ingredients are inexpensive.

Other TikTok recipes you should try after this one…

Pink Sauce Pasta (Tiktok Recipe)

Pizza Toast (Hailey Bieber’s Tiktok Inspired Recipe)

Viral Salmon Rice Bowl (Tiktok Recipe)

What is cowboy caviar?

Cowboy caviar, also known as Texas caviar, is a salsa-like dip that began in Texas (as its nickname suggests). This Tiktok dip is seasoned with a fiery, tangy vinegar dressing for added flavour. 

The ingredients are simple and healthy, including various beans, corn, bell peppers, tomatoes and avocado. Many people make this chip dip to take to gatherings, as each batch can serve a large number of people.

Close up image of cowboy caviar

Why is it called cowboy caviar?

This salad was invented in the 1950s by Helen Corbitt, a well-known Neiman Marcus food director. She served this dish (originally known as “pickled black-eyed peas”) during a Christmas dinner at the country club. Pretty soon after, the dish was dubbed Texas caviar and eventually cowboy caviar as a joking comparison to authentic fish-egg caviar.

Ingredients

Black Beans 

Black beans are a top source of protein for vegetarians and vegans. It’s a fibre-rich ingredient that helps you feel satisfied, while enjoying this Tiktok recipe. 

Pinto Beans 

Pinto beans are another excellent source of fibre and protein in cowboy caviar. This bean variety has many different nutrients, including vitamins and minerals. They help bulk up the cowboy caviar, though you can use any bean you prefer.

Sweetcorn 

Sweetcorn is one of the ingredients that helps bring a fresh, summery feel to the dish. It’s a fun way to add colour, flavour and nutrients to the salsa. If you’re short on time, (defrosted) frozen corn can also work in this recipe.

Mixed Peppers

Mixed peppers add the perfect amount of crunch to each bite of cowboy salad. They’re nutritious and aid in providing a slight sweetness that balances out the heat from the Cajun seasoning. 

Coriander

Using fresh coriander helps provide a delightfully fresh taste to the dish. Coriander typically has a citrusy, lightly sweet flavour, making it the perfect complement to the other fresh flavours in the salad.

Pickled Jalapenos

Pickled jalapenos are punchy, spicy and unexpected yet perfectly fit in with the recipe. If you prefer a less spicy dish, you can instead use pickled onions. 

Tortilla Chips

Tortilla chips are a must-have with cowboy caviar; they add a delicious crunch and saltiness to the mixture. Alternatively, you can use other veggies such as celery for an even healthier take on this recipe.

Cajun Spice

Adding Cajun spice ties the dish together effortlessly. Other versions of this viral Tiktok recipe only use salt and pepper to flavour the dressing. Cajun spices offer an extra taste boost. 

Cowboy caviar ingredients shot

How to make this recipe

Thoroughly rinse the pinto beans using a fine colander and add to the bowl.

Pinto beans rinsed in colander
Then rinse the black beans and add to the bowl with the sweetcorn, peppers, fresh coriander and jalapenos.

 

Black beans minced and added to bowl
Mix together before making the dressing.

Sweet corn, jalapeños and peppers added to silver bowl
To make the dressing, combine cajun spice, red wine vinegar and 1 tbsp of the jalapeno brine. Stir the extra virgin olive oil into the dressing until incorporated.

Dressing for Cowboy caviar
Pour the dressing into the mixing bowl and stir until well combined. Either serve immediately with tortilla chips or pour into meal prep bowls, storing tortillas separately.

Cowboy Caviar ready in bowl

Adaptations

Other fresh veggies you could add:

  • Tomatoes
  • Shredded carrots
  • Avocado
  • Finely chopped cabbage
  • Lettuce

Other proteins you could add:

  • Grilled chicken
  • Ground beef
  • Chopped pork
  • Bacon bits
  • Sliced eggs
  • Cheese crumbles (like feta)

Storage

Can I refrigerate the leftovers?

Yes! Cowboy caviar with vinegar is one type of salad that holds up well in the fridge. If you can’t finish the whole bowl, you can keep it in the fridge for an additional 4-5 days without issue.

You can serve them on the side so each individual can add them to their plate as desired. By doing so, you’re preventing a watery, unappetizing salad with brown avocados.

Yes! Cowboy caviar with vinegar is one type of salad that holds up well in the fridge. If you can’t finish the whole bowl, you can keep it in the fridge for an additional 4-5 days without issue.  Just store the tortillas separately in a sealed container to prevent sogginess/ keep them crispy. 

Can I freeze extra cowboy caviar?

You can! If you avoid leafy greens in cowboy caviar, you can easily freeze this dish for 2-3 months. Separate the salad into individual portions to make it easier to defrost. Then, when you’re ready to eat the salsa, leave the frozen container in the fridge overnight so it can defrost.

Make sure to keep it in airtight containers in the freezer, as this will help avoid frost. 

Other easy lunch recipes you should try… 

Healthy Noodle Bowls (10 Minute Meal Prep)!

Singapore Fried Rice (Simple & Easy)

Halloumi Tacos (Vegetarian Soft Tacos)

Close up shot of cowboy caviar

 

Cowboy Caviar (Quick Recipe)

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4.50 from 4 votes
Prep Time: 5 mins
Total Time: 5 mins
£0.98
Lunch, meal prep, Snack
American
beans, cowboy, tortilla chips
Servings: 5
This healthy cowboy caviar recipe went viral for a reason! This Tiktok recipe is great for get-togethers and is ready in under 10 minutes.

Ingredients

Lunch Meal Prep

  • 400 g (1 tin) black beans (235g drained) (£0.50)
  • 400 g (1 tin) tin pinto beans (235g drained) (£0.50)
  • 1 (1 tin) sweetcorn (160g drained) (£0.50)
  • 3 mixed peppers, diced (£1.15)
  • 1 bunch of fresh coriander, roughly chopped (£0.50)
  • 4- 6 tbsp pickled jalapenos, roughly chopped (£1.30)
  • 180 g tortilla chips (£0.43)

Cupboard Essentials

  • 2 tsp cajun spice
  • 1 tbsp red wine vinegar
  • 4 tbsp extra virgin olive oil
  • Salt & Pepper

Method

  • Thoroughly rinse the black beans and pinto beans and add to a large mixing bowl.
  • To that bowl, also add the sweetcorn, peppers, fresh coriander and jalapenos.
  • To make the dressing, combine cajun spice, red wine vinegar and 1 tbsp of the jalapeno brine. Stir the extra virgin olive oil into the dressing until incorporated. Season with a generous pinch of salt and pepper.
  • Pour the dressing into the mixing bowl and stir until well combined. Either serve immediately with tortilla chips or pour into meal prep bowls, storing tortillas separately.

Nutrition

Servings: 5 servings
Fat: 12g
Calories: 319kcal
Carbohydrates: 45g
Protein: 11g

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Thank you so much for trying my recipe! I hope you loved it. I’d be so grateful if you could leave a comment/rating - it makes my day hearing your feedback!

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