A Healthier Game Day Favorite: Cowboy Caviar

A Healthier Game Day Favorite: Cowboy Caviar

Let’s be honest, Super Bowl spreads aren’t exactly known for being healthy. Between creamy dips, fried snacks, and endless chips, it’s easy to overdo it before halftime even starts. But this year, you don’t have to choose between flavor and fuel. Skip the heavy, calorie-packed dips and try a lighter crowd favorite instead: Southwest Avocado Bean Dip also known as Cowboy Caviar!

It’s crunchy, colorful, packed with protein and fiber, and guaranteed to disappear fast. Even better? Every ingredient serves up serious nutrition benefits. Let’s break down what makes this dip a healthier MVP on your game day table.

Skip the cheesy dips this Super Bowl. This colorful, protein-packed Cowboy Caviar will steal the show and keep you feeling good.

Why This Dip Scores Big on Nutrition

Beans are some of the most underrated superfoods. Both black beans and black-eyed peas provide:

• High-quality plant-based protein to keep you full and satisfied
• Dietary fiber for better digestion and long-lasting energy
• Iron and B vitamins to support healthy blood flow and metabolism

Unlike traditional dips loaded with mayo or cheese, this version fuels your body instead of weighing you down. Instead of using sour cream or heavy dressings, this recipe gets its creaminess from fresh avocado. Avocados are rich in monounsaturated fats, which:

• Help support healthy cholesterol levels
• Improve satiety, meaning you stay full longer
• Contain potassium, an essential electrolyte for blood pressure regulation

Ingredients

To make this Cowboy Caviar, you’ll need:

• 3 Diced Roma tomatoes
• 1/3 cup of finely chopped red onion
• 1 15-oz can rinsed black beans
• 1 15-oz can rinsed black-eyed peas
• 2 Diced avocados
• 1 and 1/2 cups Thawed corn kernels
• 1 Diced bell pepper
• 1 finely diced jalapeño (seeds removed)
• 1/3 cup Fresh chopped cilantro.

For the dressing:

• 1/3 cup of Olive oil
• 2 tablespoons Lime juice
• 2 tablespoons Red wine vinegar
• 1 teaspoon sugar
• 1/4  teaspoon Garlic powder
• 1/2 teaspoon Salt and 1/2 teaspoon Pepper

How to Make It

Combine all the chopped vegetables, beans, avocado, and herbs in a large bowl. In a separate small bowl, whisk together the olive oil, lime juice, red wine vinegar, sugar, and spices until well blended. Pour the dressing over the mixture, toss gently to coat everything evenly, and let it sit for at least 10 minutes to soak up the flavor. Serve with tortilla chips or fresh veggies, and enjoy!

Colorful. Crunchy. Protein-packed. This Southwest Avocado Bean Dip proves that healthy snacks can be game day favorites. Want more heart-smart recipe swaps and wellness tips? Check out some of our other Super Bowl recipes.

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