Cowboy Caviar Dip

Updated: March 14, 2019

Packed with bone building vitamins and minerals

This hearty and healthy dip can do no wrong! Packed with vitamins, protein, and fresh herbs, this is a great go-to snack or dish to bring to get-togethers. Fresh herbs contain vitamins, minerals, as well as disease-protecting flavonoids. Cilantro, in particular, is one of the highest sources of Vitamin K! Try having just one bite of this dip.

Packed with bone building vitamins and minerals

Cowboy Caviar Dip

Fast, easy, delicious, and rich in Potassium and Vitamin C!
5 from 1 vote
Prep Time 15 minutes
Total Time 15 minutes
Course Snack
Cuisine Mexican
Servings 1
Calories 1239 kcal


  • 1/4 cup lime juice
  • 3 tbsp olive oil extra virgin
  • 1 cup corn thawed if frozen
  • 1 can black beans rinsed
  • 4 plum tomatoes chopped
  • 2 scallions minced
  • 1 avocado diced
  • 1/4 cup fresh cilantro minced
  • 1/8 tsp cayenne pepper
  • salt to taste
  • pepper to taste


  • Mix all ingredients together in a bowl.
  • Eat cowboy caviar on its own or with tortilla chips.


Calories: 1239kcalCarbohydrates: 125gProtein: 34gFat: 75gSaturated Fat: 10gSodium: 38mgPotassium: 2922mgFiber: 42gSugar: 16gVitamin A: 3370IUVitamin C: 86.3mgCalcium: 134mgIron: 8.3mg
Keyword avocado, black beans, tomato
Tried this recipe?Let us know how it was!

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This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,