HEALTHY LITTLE VITTLES is a food blog created by certified health coach and published author, Gina Fontana, that focuses on gluten-free + vegan + plant-based recipes that anyone can make and everyone will enjoy! Here you'll find simple, flavorful meals, many made in 30 minutes or less. All eaters are welcome!
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This is the Best Cowboy Caviar Bean Dip Recipe! Sometimes called Texas caviar, this side dish recipe makes a flavorful addition to healthy dinners or for cookout gatherings. It can be used as a dip with chips or enjoyed with plant-based chicken or tofu. This fresh and easy to make bean dip packed full of healthy ingredients, and is sure to be a crowd pleaser!
Saddle up and dive into this zesty Cowboy caviar bean dip, perfect for game day or any occasion. With a mix of crunchy veggies, tangy lime juice and apple cider vinegar, and a burst of sweet mango, it’s a party in your mouth that you don’t want to miss. 🤠
I recently attended a cookout with some friends, and they all know that I eat healthy and don’t eat meat, gluten or dairy. So of course there was the infamous veggie platter, but my friend also made Cowboy Caviar to enjoy as an appetizer with tortilla chips. Man, did I chow down on that dip! Why do I always forget about this fresh, addicting, EASY bean salsa?! So I made a note to add it to my blog because it’s absolutely perfect for summer, and all the barbecues, cookouts and picnics! 👌🏻
It has a bit of a strange name… Cowboy Caviar?! 🤔 To give a little history on the dish, it was first developed in Texas, home of cowboys (not the football team 😉 ) by Helen Corbitt, the legendary culinary director at Neiman Marcus in downtown Dallas, in the 1940s. Since then it has been a potluck staple for many Texans, and well beyond Texas for its delicious taste, high nutritional content, and simplicity to make.
Traditionally it was made with black eyed peas, which resemble caviar, in a way… but in my version of this delicious bean dip, I am using kidney beans (thanks to the idea from my friend who also used kidney beans in her cowboy caviar dip!) I also wanted to put my own spin on the recipe and add diced mango for a touch of golden sweetness ☀️.
Get ready for a flavor explosion with this Cowboy Caviar Bean Dip recipe! It’s packed with protein-rich kidney beans and black beans, colorful veggies, and savory seasonings that will take your taste buds on a wild ride.
🍅 You may also use fresh diced tomatoes- I used canned for ease. If you are using canned, be sure to drain and rinse the tomatoes well before adding to the dip to get all the tomato juice out.
🌽 If using frozen corn, place 1 ½ cup of corn into a bowl and cover with water. Microwave on high for one minute, drain and then add to the salad.
🫑 You can use pre-diced produce if you can find it at the grocery store which will save even more time, just make sure it’s fresh!
To make this easy bean dip, simply add all of the diced produce to a large bowl.
Whisk together the dressing ingredients and pour over the produce.
Then gently toss to combine, and that’s it! feel free to add more salt to taste.
You can make this dish as an appetizer and serve it with tortilla chips (my favorite), or you can serve it alongside some plant-based chicken or maybe even some bbq tofu! Either way, it gets your protein, fiber, and veggies all in one ✌🏻.
This Texas Caviar is best served fresh right away, however, you may make this a few hours ahead of time. Keep it covered and stored in the fridge, and leftovers are good for up to three days.
Y’all are in for a treat with this Cowboy caviar bean dip! It’s a crowd-pleaser that’s easy to make and even easier to devour. With a medley of fresh ingredients and a kick of spice, it’s sure to be a hit at your next gathering.
If you’re a fan of different salsas and dips, be sure to check out my Air Fryer Churro Chips and Fruit Salsa.
Let me know what you think about this traditional picnic recipe down below in the comments section, as well as giving it a five rating ⭐️⭐️⭐️⭐️⭐️ so that others can discover this Cowboy Caviar Bean Dip! Tag me on Instagram, Facebook, or Pinterest if you make it!
In a bowl or measuring cup, whisk together the olive oil, apple cider vinegar, agave syrup, lime juice, and salt. Set aside.
In a large salad bowl, add all of the chopped ingredients and the dressing, and gently toss with a spoon or salad servers. Season with salt, to taste and enjoy with chips or as a side dish with your choice of protein.
Optionally, cover and chill until ready to serve.
SEE NOTES BELOW!!!
* This Texas Caviar is best served fresh right away, however, you may make this a few hours ahead of time. Keep it covered and stored in the fridge, and leftovers are good for up to three days.
** Be sure to drain and rinse the tomatoes well before adding to the dip. You may also use fresh diced tomatoes- I used canned for ease.
*** If using frozen corn, place 1 ½ cup of corn into a bowl and cover with water. Microwave on high for 1 minute, drain and then add to the salad.
**** You may use pre-diced produce if you can find it at the grocery store.
HEALTHY LITTLE VITTLES is a food blog that focuses on gluten-free + vegan + plant-based recipes
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