Are you having a party, a picnic, a BBQ or headed to a potluck? Need a dip recipe that will blow everyone’s mind? One dip that is always popular for parties is cowboy caviar!
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Keto Cowboy Caviar
This version of keto caviar is colorful, delicious and guilt free! While it is technically considered a dip, you can easily eat cowboy caviar by the spoonful. YUM!
Maybe you’ve heard of this dip before. This classic dip, however, is anything but low carb. By mixing it up a bit, you can make a keto version that tastes like the real thing! That’s right, my friends, this keto cowboy caviar is going to be your new go-to potluck dip!
There is nothing worse than not having something low carb and gluten free to dip those veggies and keto chips in. Never fear – your “dip” is here!
What is Needed to Make Keto Cowboy Caviar
In order to put this awesome dip together, you need very little outside of the ingredients themselves:
- Ingredients (listed below)
- Medium Size Mixing Bowl
- Mixing Spatula
That’s it. That’s all you need to be party ready with this recipe.
What is Cowboy Caviar?
Those who are unfamiliar with cowboy caviar often mistake it as a chunky salsa or pico de gallo, but it is definitely much more than that.
Typical cowboy caviar features high cab ingredients such as black eyed peas, black beans, and corn, while also featuring colorful and tasty vegetables such as tomatoes, bell peppers, jalapeno peppers and onions.
One interesting fact about cowboy caviar is that it was actually created by a dietician who was the director for the Neiman Marcus tea room in Dallas, TX. Helen Corbitt created the recipe while she was living in Dallas, which is why you will sometimes hear it called Texas caviar.
Obviously, the high carb ingredients need to be swapped out in this keto version, but not to worry, the changes we make in this recipe don’t affect how great this dip is!
How to Make Keto Cowboy Caviar
Add all of the ingredients into a large mixing bowl and combine well. Serve immediately or chill before serving if preferred.
How Long Does it Take To Make this Cowboy Caviar?
One of the things that makes this recipe so great is that it comes together very quickly! It’s perfect for those last minute get-togethers when you need to find a great dip to serve.
There is no cooking or baking needed and it only takes about 25 minutes of prep time and it’ll be ready to go!
While many people eat it right away, others do prefer to chill it before eating. Try it out both ways to see what you prefer!
How Many Carbs Does Cowboy Caviar Have?
Your typical non keto version of cowboy caviar has roughly 35 carbs per serving. This healthy cowboy caviar, however, has just 4 net carbs per serving.
This recipe makes 6 servings.
What Should Cowboy Caviar Be Served With?
As mentioned earlier, this dip can easily be eaten by the spoonful (it’s that good), but if you want to add to it, I recommend the following:
Create a Wrap
Add the heaping spoonful of this dip to a lettuce leaf and eat it like a wrap. Yum!
Eat it as a Dip
The following low carb options are great to eat with keto cowboy caviar:
- Bell pepper slices
- Cucumbers
- Pork Rinds
What Meals Go Great With Cowboy Caviar?
Cowboy caviar is great for parties and potlucks and doesn’t necessarily need to match the type of food that is being served for the meal, however I think that it is a side dish or appetizer that is great when served with the following:
Keto Chicken Tortilla Soup
Low carb cowboy caviar is great when served with this keto chicken tortilla soup. Place the bowl in the middle of the table along with some fresh lettuce leaves and let your friends and family enjoy wraps with their soup.
Keto Enchiladas
Keto enchiladas are another great keto meal that pairs well with lettuce wrapped cowboy caviar on the side. I also think that having fresh cut bell peppers are great to dip into the caviar dip alongside the enchiladas.
The Best Tips for Making Healthy Cowboy Caviar
I have found that the following tips will help you to make the best tasting, healthy cowboy caviar:
Use The Freshest Vegetables Available
Vegetables not only look better when fresh, they taste better too! Try and choose the freshest vegetables available when using them for this healthy cowboy caviar.
Use Fresh Lime Juice
Yes, you can use store bought lime juice for this recipe, but using a freshly squeezed lime just tastes better!
Chill Before Serving
Again, this one is a preference but many people do prefer to eat cowboy caviar chilled.
Keto Cowboy Caviar
Equipment
Ingredients
- 1 can black soy beans rinsed and drained well
- ½ yellow bell pepper diced
- ½ red bell pepper diced
- 1 Roma tomato diced
- 1 Jalapeno pepper deseeded and diced finely
- ½ red onion diced
- ½ teaspoon chili powder
- ½ teaspoon cumin
- 3 tablespoons olive oil
- Juice from ½ a lime
- Salt and pepper to taste
- Cilantro chopped for garnish
Instructions
- Add all of the ingredients into a large mixing bowl and combine well.
- Serve immediately or chill before serving if preferred.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.