If you're looking for a colorful, fresh, and protein-packed recipe that doubles as a dip, side salad, or easy lunch, this Cowboy Caviar for Meal Prep is it! Also known as Texas Caviar, this vibrant salad is loaded with black beans, kidney beans, sweet corn, crisp bell peppers, juicy tomatoes, and fresh cilantro, all tossed in a simple tangy dressing.
The best thing about this Cowboy Caviar recipe is that it gets even better the next day as the flavors meld together. Enjoy it with tortilla chips, serve it alongside grilled chicken, or add avocado for extra healthy fats and creaminess.
If you love this recipe male sure you check out my Dill Pickle Pasta Salad, Lentil Tabouli Salad, Crispy Caesar Pasta Salad, or my Mediterranean Chicken Bowl With Tzatziki.
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Ingredients
- Roma Tomatoes - Add freshness, vibrant color, and juicy flavor.
- Mini Peppers - Sweet and crunchy, they provide vitamin C and beautiful color.
- Red Onion - Adds a bold, slightly sweet bite.
- Sweet Corn - Brings natural sweetness and texture.
- Black Beans - Packed with fiber and plant-based protein.
- Kidney Beans - Add extra protein, texture, and heartiness.
- Green Onions - Mild onion flavor that brightens the salad.
- Fresh Cilantro - Adds fresh, herby flavor and a classic cowboy caviar taste.
- Fresh Lime Juice - Adds brightness and balances all the flavors.
- Salt & Black Pepper - Enhance the fresh ingredients.
- Apple Cider Vinegar - Gives the dressing its signature tangy flavor.
- Avocado Oil or Olive Oil - Adds healthy fats and helps bring everything together.
- Optional Jalapeños - Add a little heat and extra bold flavor.
- Optional Avocado - Makes the salad creamy and even more satisfying.
- Optional Chicken Breast - Adds extra protein and turns this into a complete meal.
- Corn Chips or Tortilla Chips - Perfect for scooping up every delicious bite.
See recipe card for quantities.
Instructions
- Prepare the Vegetables- Chop the roma tomatoes, mini peppers, red onion, green onions, and cilantro.
- Prep the Beans and Corn- Rinse and drain the sweet corn, black beans, and kidney beans.
- Juice the Lime- Juice one fresh lime.
- Combine Everything- In a large mixing bowl, add all vegetables, beans, corn, and cilantro.
- Add the Dressing- Season with salt, black pepper, apple cider vinegar, olive oil, and fresh lime juice. Toss until everything is evenly coated.
- Add Optional Ingredients- Stir in diced avocado or chopped chicken breast if desired.
- Serve- Enjoy immediately or portion into meal prep containers and serve with tortilla chips or corn chips.
Substitutions
- Black Beans: Swap for pinto beans or black-eyed peas for a more traditional Texas caviar recipe.
- Kidney Beans: Use cannellini beans or additional black beans.
- Sweet Corn: Fresh corn or frozen corn works beautifully.
- Roma Tomatoes: Use cherry tomatoes or grape tomatoes.
- Mini Peppers: Substitute red bell peppers, yellow bell peppers, or green bell peppers.
- Cilantro: Use fresh parsley if you're not a fan of cilantro.
- Apple Cider Vinegar: Swap for red wine vinegar or white wine vinegar.
- Avocado Oil: Olive oil works perfectly.
- Chicken Breast: Rotisserie chicken makes an easy shortcut.
Variations
- Texas Caviar Version- Swap the kidney beans for black-eyed peas to make a classic Texas caviar recipe.
- Spicy Cowboy Caviar- Add sliced jalapeños, chili powder, or extra black pepper for a kick.
- Protein-Packed Meal Prep- Add chopped chicken breast or grilled shrimp to make it a complete meal.
- Creamy Cowboy Caviar- Mix in diced avocado right before serving for creamy texture and healthy fats.
- Southwest Taco Bowl- Serve over lettuce with grilled chicken and crushed tortilla chips for a delicious taco salad.
- Pico de Gallo Style- Dice everything into very small pieces and serve as a fresh dip with corn chips.
- Vegetarian: This recipe is naturally vegetarian when prepared without chicken.
This recipe naturally gluten-free, and dairy-free.
Equipment
- Large mixing bowl
- Cutting board
- Sharp knife
- Measuring spoons
- Citrus juicer (optional)
- Meal prep containers
- Airtight container for storage
Storage
- Store Cowboy Caviar in an airtight container in the refrigerator for up to 4 days.
- For best results, store diced avocado separately and add it right before serving.
- If meal prepping, portion into individual containers and keep tortilla chips separate to maintain their crunch.
- This recipe actually tastes even better the next day as the tangy dressing absorbs into the beans and vegetables.
Christinas Dietitian Tip
Beans and vegetables make an incredibly nutritious combination because they provide fiber, plant-based protein, and important nutrients like vitamin C and potassium. Pairing fiber-rich foods like black beans and kidney beans with healthy fats from avocado or olive oil can help keep you satisfied and support steady energy levels throughout the day.
FAQ
Cowboy Caviar, also called Texas Caviar, is a fresh bean salad made with beans, corn, vegetables, and a tangy homemade dressing. It can be served as a dip, salad, or side dish.
Yes! It's actually better after chilling for a few hours because the flavors have time to develop.
It stays fresh in an airtight container in the refrigerator for up to 4 days.
I don't recommend freezing it because the fresh vegetables lose their crisp texture after thawing.
Yes! It's packed with fiber, plant-based protein, healthy fats, and plenty of fresh vegetables.
Serve it with tortilla chips, grilled chicken, fish, tacos, lettuce wraps, or enjoy it as a side salad.
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Cowboy Caviar for Meal Prep
Equipment
- Large Mixing Bowl
- Cutting Board
- Sharp Knife
- Measuring spoons
- Citrus juicer (optional)
- Meal prep Containers
- Airtight container for storage
Ingredients
- 2 roma tomatoes chopped
- 6 - 8 mini peppers chopped
- ½ large red onion chopped
- 1 can sweet corn rinsed and drained
- 1 can of black beans rinsed and drained
- 1 can of kidney beans rinsed and drained
- ½ bunch green onions chopped
- ½ bunch cilantro chopped
- 1 lime juiced
- ¾ teaspoon salt
- ½ teaspoon black pepper
- 1 tbs apple cider vinegar
- 2 tbs avocado or olive oil
Optional:
- 1 Jalapenos sliced
- 1 avocado diced
- chicken breast chopped
Instructions
- Prepare the Vegetables- Chop the roma tomatoes, mini peppers, red onion, green onions, and cilantro.
- Prep the Beans and Corn- Rinse and drain the sweet corn, black beans, and kidney beans.
- Juice the Lime- Juice one fresh lime.
- Combine Everything- In a large mixing bowl, add all vegetables, beans, corn, and cilantro.
- Add the Dressing- Season with salt, black pepper, apple cider vinegar, olive oil, and fresh lime juice. Toss until everything is evenly coated.
- Add Optional Ingredients- Stir in diced avocado or chopped chicken breast if desired.
- Serve- Enjoy immediately or portion into meal prep containers and serve with tortilla chips or corn chips.
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