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Cowboy Caviar

Weekends in the fall mean one thing in our house–college football! Whether we’re cheering on our alma mater or gathering with friends to watch other big games, you can usually find me in front of the TV on Saturday afternoon. Our football-related gatherings usually mean lots of snack food, sometimes consumed in lieu of a balanced meal. Never fear, though–just because there are snacks around doesn’t mean you have to completely blow your diet. This cowboy “caviar” (not caviar at all, actually!) is a huge crowd-pleaser, not to mention a diet-friendly and satisfying choice to fulfill that snacky craving! Don’t let the higher fat content scare you away – this recipe gets its fat from avocados, an excellent source of monounsaturated fatty acids that are healthy in moderation.

Another healthy game-day snack recipe will be coming your way this weekend!

Cowboy Caviar


Jimmie @ onceamonthmeals.com


  • 2/3 cup onion, chopped
  • 2/3 cup fresh cilantro, chopped
  • 1 10-oz. can diced tomatoes and green chiles (with juice)
  • 1 15-oz. can black beans, rinsed and drained
  • 1 15-oz. can black-eyed peas, drained
  • 1 15-oz. can corn, drained
  • 1/4 cup red wine vinegar
  • 2 tsp. lime juice
  • 2 cloves garlic, minced
  • 3/4 tsp. salt
  • 1 tsp. cumin
  • 1/2 tsp. hot pepper sauce
  • 2 ripe avocados, diced


Combine all ingredients and toss together gently, then store in refrigerator until ready to serve. Serve cold with baked tortilla chips, or enjoy it plain without the added carbs!

Freezing Directions:

Make as directed, then transfer into quart-size freezer bags. Label and freeze. Thaw in refrigerator to serve.

Nutritional Information:

229 calories; 25.7 g carbs; 6.2 g fat; 10.1 g fiber; 11.5 g protein; 5 WW PointsPlus

Servings: 12

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4 Responses to “Cowboy Caviar”

  1. Amanda says:

    I think this is also known as Redneck Caviar in Florida, Georgia, and Alabama. It’s delicious, and not as spicy as some of the other salsas out there.

  2. Lisa Sawtelle says:

    Jimmie – So excited to think of freezing this!! :) I had a coworker years ago that made this for every potluck and it was a HUGE hit!! Am salivating just thinking of it! She served it with the Fritos Scoops…..

  3. Chelsea says:

    If you freeze for how long can you keep this? Im all about freezing things these days but im always nervous about how long after I froze, its still safe?

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