Cowboy Caviar Dip (low carb)

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Cowboy caviar is not fish eggs. Instead, fresh veggies, beans, avocado, and zesty Italian dressing combine in a bowl to create a quick, easy, and refreshing dip. Served with low-carb tortilla chips, every bite is crisp, savory, and refreshing! 

The Best Cowboy Caviar Dip! Easy Appetizer Potluck Recipe.

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    What is Cowboy Caviar? 

    Despite the name, you won’t find any roe (fish eggs) in this recipe! Also known as Texas caviar, cowboy caviar is actually a refreshing dip made primarily with beans and veggies tossed in dressing. 

    The dish was originally invented by Helen Corbitt in 1940 and was first served on New Year’s Eve at the Houston Country Club [source]. The name is a bit of a joke, meant to be a funny comparison to true caviar, which is much more expensive and difficult to find. 

    Typically, the dish is served on its own as a nutritious dip with tortilla chips and enjoyed as an appetizer or snack. It’s great to prepare in bulk for parties and large gatherings!  

    Is Cowboy Caviar Healthy? 

    Gluten Free Cowboy Caviar! Healthy Dip Recipes.

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      Let’s take a look at the main ingredients: 

      • Avocado 
      • Bell peppers
      • Red onion
      • Jalapeño
      • Cherry tomatoes
      • Cucumbers
      • Chickpeas
      • Black beans
      • Italian dressing

      Fresh produce and canned beans are natural, nutritious food sources. Each have their own health benefits. And the beans are a natural complex carb making them a great source of healthy energy.

      Sugar is what makes food unhealthy.

      It’s common to dig into a dip like Cowboy Caviar with a full bag of tortilla chips. But tortilla chips are made from white flour (which is practically sugar).

      In only one serving of chips (and who stops at one serving of tortilla chips), you’re already up to 14g of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

      Omit the flour tortilla chips (try this healthy chip alternative), and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

      Enjoy this cowboy caviar knowing it supports your well-being. Learn more about eating less sugar here.

      Cowboy Caviar Tips

      Easy Cowboy Caviar Recipe! Quick Healthy Dips.

      1. Tortilla chip alternatives

      These are a great tortilla chip alternative. Zucchini, celery, carrots, broccoli, and cauliflower are all also great for dipping. They’re low in calories and healthy so you can eat as much as you like without any guilt! 

      2. Store leftovers

      This recipe tastes even better the next day. So, go ahead and make a big batch to keep on hand! Transfer leftovers to an airtight container, and store them in the fridge for 4-5 days. Just be sure to give everything a good stir to redistribute the dressing before serving. 

      3. Make it a meal 

      Serve this recipe alongside your favorite protein sources like spinach & cheese stuffed chicken breasts, lemon pepper chicken wings, or lemon garlic sheet pan chicken. Or, mix cooked protein such as chicken, ground beef, or ground turkey into the bowl to transform your side dish into a protein-rich meal. 

      4. Swap the dressing

      Traditional cowboy caviar recipes are made with Italian dressing, but that doesn’t mean you can’t get creative! Feel free to mix and match any store-bought or homemade dressings you like best to make this recipe your own.

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        Cowboy Caviar Dip (low carb)

        Print Recipe
        Prep Time:10 minutes
        Cook Time:3 minutes


        • 1 avocado more on the firm side
        • 3 bell peppers diced
        • 1 red onion diced
        • 1 jalapeno diced may reduce amount to reduce heat
        • 1 cup cherry tomatoes diced
        • 1 large cucumber diced
        • ¼ cup chickpeas
        • ¼ cup black beans
        • ½ cup italian dressing of choice may increase/decrease to your flavor preference Top with cilantro
        • Low carb chips for dipping
        • *beans add 15 g net carbs to entire bowl – about 2 g per serving Instructions


        • Chop all ingredients.
        • Toss in a bowl with dressing.
        • Serve and enjoy!



        Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating
        Recipe from Neutral Eating:
        Servings: 8
        Author: Neutral Eating
        Cowboy Caviar Dip Recipe! Healthy Game Day Dips.

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