How do you make cowboy caviar salad higher in protein?

The key is "Amino Acid Stacking." While the beans provide a base of 15g of protein, adding 6 ounces of grilled chicken or lean steak brings the total to a massive 42g for this High Protein Cowboy Caviar Salad . This makes it a complete meal that supports muscle repair and metabolic efficiency.

What can you serve with cowboy caviar for a full meal?

While it is filling on its own, I love serving it alongside my Cottage Cheese Flatbread . You can use the flatbread as a vessel to scoop up the salad, adding even more protein and a satisfying chewy texture to the meal.

How long does cowboy caviar last in the fridge?

If you keep the avocado separate, the bean and pepper base of this texas caviar salad for weight loss will actually taste better on day two and day three as the flavors meld. It stays fresh in an airtight container for up to 4 days. If the avocado is already mixed in, try to consume it within 24 hours.

What is the difference between Texas caviar and Cowboy caviar?

They are essentially the same dish! "Texas Caviar" was the original name given to the bean salad created by Helen Corbitt in the 1940s. "Cowboy Caviar" is the more modern, social-media-friendly name that has popularized the inclusion of avocado and various proteins.

Can you freeze cowboy caviar?

I do not recommend freezing this salad. The cell walls of the peppers and onions will break down, and the beans will become mushy upon thawing. This is a dish that is best enjoyed fresh or from the fridge. For a different profile, try my Sonoma Chicken Salad .

Is there a low calorie southwest dressing no oil option?

Yes! By using the "Greek Yogurt Ranch" hybrid mentioned earlier, you can enjoy all the creamy Southwest flavor with zero added oil and extra protein. It’s the perfect dressing for a healthy cowboy caviar recipe .

Cowboy Caviar Salad (High Protein & Healthy)

Description

This High Protein Cowboy Caviar Salad is the ultimate healthy alternative to oily restaurant appetizers. By utilizing “Fiber Stacking” and the “Marination Window,” we’ve created a massive 42g protein meal that is as satisfying as it is vibrant. It’s the perfect best bean and corn salad for meal prep for healthy weight loss and long-lasting satiety!

Ingredients

Scale

1 lb Chicken breast, grilled and diced into 0.5-inch cubes
1 can (15 oz) Black beans, rinsed and drained
1 can (15 oz) Black-eyed peas, rinsed and drained
1 cup Sweet corn (fresh or frozen/thawed)
1 large Red bell pepper, diced
0.5 cup Red onion, finely diced
1 large Avocado, diced
1 medium Jalapeño, seeded and minced
0.25 cup Fresh cilantro, torn
0.25 cup Fresh lime juice
2 tbsp Apple cider vinegar
1 tsp Honey or maple syrup
1 tsp Garlic powder
1 tsp Cumin
Pinch Salt and black pepper to taste

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Instructions

Prep the Protein: Season chicken with salt, pepper, and garlic powder. Grill over medium-high heat until internal temperature is 165 degrees. Let rest for 10 minutes, then dice into uniform 0.5-inch cubes. Chill thoroughly.
Make the Dressing: In a small bowl or jar, whisk together lime juice, apple cider vinegar, honey, cumin, and garlic powder.
The Rinse: Drain and rinse the black beans and black-eyed peas until water runs clear. Let them dry for 5 minutes.
The Volume: Combine the beans, corn, diced bell peppers, onions, and jalapeños in a large bowl.
The Marination Window: Pour the lime dressing over the bean and veggie mix. Toss well and refrigerate for at least 30 minutes to allow flavors to meld.
Final Assembly: Just before serving, add the cold diced chicken and fresh cilantro.
The Fold: Gently fold in the diced avocado with a spatula to prevent mashing. Serve immediately or store for meal prep.

Notes

Meal Prep: Store the bean and chicken mix for up to 4 days. Keep the avocado separate and add right before eating to prevent browning.
Uniform Dice: Keeping all vegetables the size of a black bean ensures you get a “perfect bite” in every mouthful.
Spice Level: Keep the seeds in the jalapeño if you want a true Texas-style heat!

Prep Time: 20 minutes
Cook Time: 10 minutes (if grilling chicken)
Category: Lunch / Side
Method: Chopped / Marinated
Cuisine: Southwest-American

Nutrition

Serving Size: 1 bowl
Calories: 410 kcal
Sugar: 5g
Sodium: 680 mg
Fat: 11g
Saturated Fat: 2g
Carbohydrates: 38g
Fiber: 12g
Protein: 42g
Cholesterol: 85 mg