Healthy Cowboy Caviar

The newest trend floating around Instagram, Tiktok, and all other social platforms lately is COWBOY CAVIAR— and I am here sharing with you my healthy, fresh, nutrient-dense, fiber-rich version!

See my Instagram tutorial HERE.

What I love about Cowboy Caviar: it’s full of different plants and beans which are nutrient dense and full of fiber to promote GUT HEALTH. I am all about gut health and it’s important we are getting both a wide variety of plant food and also a healthy amount of fiber to promote a healthy microbiome.

I was working with a holistic doctor a few months ago due to some skin issues (I hadn’t had skin issues in I don’t know how many years up until the last year! But that’s a story for a different time) and we talked a lot about gut health. I did a GI map test to gain insight about my gut and it turned out I did not have properly balanced gut bacteria. Other than starting a strong probiotic and herb that my doc prescribed to me— a main focal point was getting lots of different colors on my plate every day and every week! My doctor recommended that I choose new fruits and veggies to experiment with each week to promote healthy gut flora. She also recommened I begin being more fiber-conscious by adding in foods like chia seeds, pomegrante seeds, etc.

My skin is not yet back to what it used to be but it is definitely getting there and I’m so glad I’ve made progress on my gut health! But how does this relate to the Cowboy Caviar you might be wondering?! WELL, the Cowboy Caviar is full of different colorful plants such as peppers, jalapeno, tomatoes, onion, corn, cilantro, and more which means a large variety of nutrients in every bite! The punch of nutrition packed with the fiber rich beans is a great gut-friendly combo to enjoy!

I call this my “Healthy Girl Summer Snack” because of the health benefits but it also just the perfect poolside, beach, or just meal prepped snack/meal to keep on hand! It’s super fresh so perfect for these warmer months.

I personally love eating Cowboy Caviar with tortilla chips but it’s also delicious on tacos, lettuce wraps, homemade burrito bowls, or even on it’s own!

What you need to make Healthy Cowboy Caviar:

• black beans

• pinto beans— you could also use black eyed peas or chickpeas

• tomatoes

• corn— I used frozen fire roasted corn I found at Whole Foods!

• bell pepper

• red onion

• jalapeno— optional but I love the kick!

• cilantro— again optional because I know some are not a fan 🙂

For the dressing:

• olive oil

• vinegar— I used apple cider vinegar but feel free to use what you have on hand

• lime juice

• honey— optional but it balanced out the acidity very nicely!

• chili powder

• cumin

• sea salt— I like LOTS of sea salt. Don’t be afraid to salt your food, if you are using a good quality unrefined salt like Redmond’s Real Salt— salt is definitely part of a healthy diet!