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THE BEST Cowboy Caviar—healthy dip/salad/snack!

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I got this Cowboy Caviar recipe at a Mommy & Me recipe swap last summer, and every time I make it people inhale it as if it were crack! And everyone asks for the recipe.

It was a huge hit at our Super Bowl Party, and I thought I’d just post it instead of handing out copies. Sharing the love…

The first time I made it, my mother-in-law, Tammy, spoke to her sister, dear Auntie Lil—in Winnipeg, Canada, who was raving about a salad she had just tried; it turned out to be a variation of what I had just served in Los Angeles! But her version was called Mexican Corn and Bean Sierra, with black beans, red onion, and parsley—instead of black eyed peas, green onion, and cilantro. Funny!

I’ve since seen variations popping up at grocery stores, parties, you name it.

Trader Joe’s just came out with their own version of it.

It's obviously HOT HOT HOT right now!

I hope you’ll try my version because it’s really fantastic.

Serve with tortilla chips for the ultimate party food.

Make sure to put out forks for the carb-counting-peeps, because it eats like a salad too. Or they can scoop it up on celery sticks.

Oh—and I highly recommend doubling it.

Orna’s Notes

Many people are not fans of cilantro (you either love it or hate it), so you can substitute with Italian Parsley.

Shoepeg Corn can be difficult to find; I found it at Gelsons Market. If you can’t find it just substitute with regular corn.

What is shoepeg corn?

Wikipedia description >>

What part of the green onion do I use?

Best Yahoo answer >>

How to seed a tomato:

Cut in half across the equator and scoop out the pulp with your finger.

Cowboy Caviar

7 Weight Watchers PointsPlus per serving
Prep Time 30 minutes
Total Time 30 minutes
Servings 10


  • 2 medium tomatoes seeded and diced
  • 1 bunch green onion sliced
  • cup cilantro chopped
  • 11 oz can shoepeg corn drained (Recommended: Green Giant Steam Crisp White Shoepeg Corn)
  • 15 oz can black eyed peas drained (Recommended: Allens Black Eyed Peas)
  • 2 avocados diced


  • ¼ cup extra virgin olive oil good quality
  • ¼ cup red wine vinegar
  • 1 - 2 cloves garlic minced
  • ¼ teaspoon freshly ground black pepper
  • 1 teaspoon table salt
  • 1 teaspoon cumin
  • pinch sugar


  • Combine all veggies, except for avocado, in a large serving bowl. (You can assemble all the veggies except for tomatoes and avocados in advance. Tomatoes get watery and mushy if you refrigerate, so leave for last.)
  • Whisk dressing ingredients together. (This can be done in advance and refrigerated.) Start with half, adding more to your taste.
  • Dice and add avocado just before serving. Taste for seasoning before serving and add more salt and pepper, and dressing, if necessary. If it needs more brightness/acidity add a little more vinegar.


Serve with tortilla chips.
Best eaten on the day you make it.

*This post may contain Amazon Affiliate links whereby I earn a tiny commission at no additional cost to you.

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11 Responses

  1. How long does this last? It’s so good. I’d love to make it and keep in the refrigerator for a few days, if possible. In fact, it’s so good, I’d like to open the refrigerator door and ALWAYS find it there!!!!! Mmmmmmm

    1. I’m afraid there have never been any leftovers so I don’t know how long it lasts! I’m not usually a fan of leftover tomato because I find it gets mushy and watery, so I’m guessing this wouldn’t be as good much past the next day. Let me know how it lasts if you make it!

  2. LOVE this recipe!! Thanks for posting. I’ve also seen it with black eyed peas. The combination of all of these ingredients make for a party in your mouth. Just served it yesterday at a Daytona 500 party and it was a hit! Thank you! Pam

    1. Thank you for sharing my Cowboy Caviar in your post. It really is an incredibly tasty and versatile dish – and easy to make too. I hope all your peeps like it!

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