Bright, crunchy fun, cowboy caviar is the kind of colorful bowl that turns an everyday table into a party. Sometimes called texas caviar, this mix of beans, veggies, and tangy dressing first showed up at a Dallas event in the 1940s, but today it’s a picnic icon coast to coast. I like to give it a modern wellness twist by blending in Sandhu’s MCT powder. The result is a so simple dip that delivers plant‑based fiber plus friendly fats to help maintain steady energy.
What Is Cowboy Caviar?
Think salsa meets salad: diced roma tomatoes, sweet corn bell peppers, red onion, and black beans and black eyed peas mingle under a splash of lime juice garlic and red wine vinegar. A drizzle of olive oil ties everything together, while a hint of garlic powder and a crushed bell pepper kick add backbone. Served with crisp tortilla chips, it can be a hearty appetizer or a rainbow‑bright side dish. The best part? You can whip it up in about 15 minutes flat, making it ideal for backyard hangouts or late‑night snack cravings.
Why Add MCT Powder?
Traditional cowboy caviar recipes bring fiber and color, but many skip healthy fats that help you feel satisfied. By mixing in 1 scoop MCT Powder simple dip style, you slip in medium‑chain triglycerides that your body can turn into quick‑burning fuel. Sandhu’s MCT powder dissolves cleanly, has no aftertaste, and keeps the texture light. It may help enhance mental focus during long afternoons and help ease occasional energy slumps—without changing the classic flavor you already love.
Cowboy Caviar Ingredients
Below is the core shopping list. Feel free to riff; cowboy caviar is famously flexible.
- 1 can black beans, 1 can black eyed peas – drain and rinse both
- 1 cup sweet corn (fresh or thawed)
- 1 cup diced corn bell peppers or any mixed‑color bell pepper
- 2 firm roma tomatoes, finely diced
- ½ medium red onion, minced
- 2 tbsp olive oil
- 2 tbsp red wine vinegar
- Juice of 1 lime plus 1 small grated clove for that “lime juice garlic” zing
- ½ tsp garlic powder
- Salt and cracked pepper to taste
- 1 scoop MCT Powder (sandhu's MCT powder)
- Optional heat: 1 jalapeño or a pinch of smoked paprika
These cowboy caviar ingredients are pantry‑friendly, budget‑smart, and easy to double for parties. If you click the product links below, note that they are affiliate links, which means I may earn a small commission at no extra cost to you.
Quick Prep Guide (15 Minutes, Start to Finish)
- Chop the produce. Aim for bean‑sized pieces so every spoonful feels balanced.
- Mix the dressing. In a mason jar combine olive oil, red wine vinegar, lime juice garlic, and garlic powder; shake until creamy.
- Combine and season. In a large bowl fold together black beans and black eyed peas, corn, diced roma tomatoes, bell pepper, and red onion. Pour in the dressing and toss.
- Blend in the fuel. Sprinkle Sandhu’s MCT powder evenly and stir until it melts into the juices.
- Taste and tweak. Feel free to add extra lime or chili for kick. Chill ten minutes if possible; flavors settle fast.
That’s it—a vibrant bowl starring fiber, color, and friendly fats, ready in one playlist’s worth of songs.
Serving Ideas and Smart Swaps
- Classic dip: Scoop with sturdy tortilla chips or cucumber rounds.
- Side dish upgrade: Spoon beside grilled fish or tacos to help restore moisture and brightness on the plate.
- Lunch topper: Scatter over leafy greens with avocado for an office salad that helps maintain fullness.
- Breakfast pick‑me‑up: Stir leftovers into scrambled eggs for a speedy Tex‑Mex vibe.
- Swap suggestions: No roma tomatoes? Cherry works. Out of red onion? Try thin scallions. Want fruit? Dice mango. And if beans feel too heavy, sub cooked quinoa—cowboy caviar recipe rules are meant to bend.
Nutrition and Wellness Notes
A single cup delivers plant protein, soluble fiber, plus the quick‑metabolizing fats from Sandhu’s MCT powder. Together these nutrients may support gut wellness, and help ease mid‑afternoon cravings. The bright veggies also carry antioxidants that can help the body restore balance after everyday stress. Because there’s no mayo, the dip travels safely to picnics, and the lime‑rich dressing helps keep colors fresh.
Conclusion
Whether you call it cowboy caviar, texas caviar, or a bean salsa, this so simple cowboy caviar recipe proves that food can feel thoughtful. With 15 minutes and pantry staples you trust, you create a crowd‑pleaser that slides from snack table to weekday dinner without fuss. The easy swirl of 1 scoop MCT Powder adds creamy body and fats that help enhance satisfaction, while the rainbow of produce helps restore balance after long days. Pack it in lunch boxes, spoon it over taco bowls, layer it into nachos, or offer it beside smoky grilled protein—the possibilities stretch. Keep a can of beans, a bag of tortilla chips, and Sandhu’s scoop within reach, and you’ll be ready to stir up a side dish or dip that helps maintain energy and sparks conversation. Try it tonight and taste simple goodness.
