Cowgirl Caviar

Cowboy caviar is one of my favorite summer appetizers, and it definitely warranted a fun and delicious update. In this sweet and spicy take on the original, I ditch the usual sugar in favor of sweet summer fruit and hot honey. I named it cowgirl caviar because it's got a kick that would make even the sweetest cowgirl proud! It's a healthy dip recipe perfect for your next backyard BBQ!

JUMP TO RECIPE

Cowgirl caviar with mango, strawberries, white beans, and corn in a bowl with chips and lime wedges on the side.

"LOVE THIS. The mix of sweet and savory is just so good -
it's super addicting!" - Justine

The first time I had cowboy caviar was at the beach house we visit every Fourth of July. I was totally blown away by the fresh flavors and mix of textures that make it the perfect BBQ appetizer. I've been making it ever since! And while the original is fairly healthy, I finally decided to do something about the sugary dressing that's part of a lot of cowboy caviar recipes, and cowgirl caviar is the result.

There isn't a lot of emphasis on sweetness in the Mediterranean diet, but when it does show up, fruit and honey are the usual sources. That made this healthy dip recipe a fairly easy adaptation, but even I was surprised at how awesome the result was. There's some chopping and whisking involved, but it all goes pretty quickly. If you're feeding a crowd, consider doubling the recipe because it'll be gone in a flash!

How to serve cowgirl caviar

One of the great things about cowboy caviar is that it can be used in so many different ways. Serving it with corn chips as a BBQ appetizer is traditional, but cowgirl caviar can also be used as:

Salsa for grilled fish tacos (it's fabulous paired with this delightful avocado tomatillo blender salsa!)
Tossed with baby spinach and served as a side salad
A topping on sear-roasted halibut
In lettuce wraps with ground turkey taco meat and avocado

You can use cowgirl caviar pretty much any place you would use a sweet salsa. Have you had cowboy caviar served in an interesting way that you really enjoyed? Let me know in the comments.

Ingredient Notes

Ingredients for Cowgirl Caviar include mango, strawberry, lime, and white beans.

Mango: Choose a mango that gives slightly when pressed without feeling mushy. It's hard to tell if they've gone bad before you cut into them, so I always buy a couple just in case.
Corn: Frozen or canned corn can be used in place of fresh corn on the cob, though fresh corn will give you the best crunch.
Beans: Any canned white beans will work, including white navy beans, white kidney beans, cannellini beans, or black eye peas. I typically buy a low sodium variety, rinse them and let them drain well before adding.
Heat: For a mild cowgirl caviar, remove all of the seeds and membranes from the jalapeno, or substitute green bell pepper. Use regular honey instead of hot honey.

Frequently Asked Questions

Q: What's the easiest way to dice a mango?

Wash and dry your mango and cut down lengthwise along the broad side of the pit. You should have about half. Use a spoon to scoop the flesh away from the skin in one piece. Turn the flat side down on the cutting board, and dice.

Q: What are some healthy options for tortilla chips that I can serve with cowgirl caviar?

Tortilla chips are by nature not really a "healthy" food, but there are some products that boast more whole grains, fewer unnecessary ingredients, and lower fat and sodium content. I like Garden of Eatin's Blue Corn Tortilla Chips, which have only four ingredients and no artificial flavors, colors, or GMOs. When I'm at Costco, I choose Siete Foods' grain-free tortilla chips.

chopped shallots and a knife on a cutting board surrounded by diced bell pepper in a bowl, corn kernels in a bowl, and a lime.

Tips for making the best cowgirl caviar

Use fresh lime! I know it's tempting to use bottled lime juice sometimes but this is one recipe where it will make a difference. You need all the tartness from a fresh lime to balance the sweetness in the fruit and the dressing. To make it even limier, add the lime zest too.
Use a chopper to speed up your prep and keep the diced elements as uniform as possible. I like the Vidalia Chop Wizard Pro Max.
Let it sit for a bit. Assemble your cowgirl caviar at least an hour ahead of serving to allow the ingredients to marinate and the flavors to meld. Give it a good stir before serving.
Looking for a creamier version? Add diced avocado to boost the healthy fats and add a richer, creamier element to cowgirl caviar. For best results, add just before serving.

Prep ahead and storage information

You can mix the dressing and dice/prep everything but the strawberries and the herbs up to two days ahead. Store the dressing separately. Dice the strawberries and mince the herbs just before tossing it all together the morning you plan to serve.

Cowgirl caviar is best the day it is assembled, but also good the next day too. After that the strawberries get a little mushy, but it's edible for up to 3 days after mixing. Store leftovers in the refrigerator in an airtight container.

Cowgirl caviar with mango, strawberries, white beans, and corn in a bowl with chips on the side.

More Healthy Dip Recipes from Parsley & Parm

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Let me know with a comment and a rating below. Your feedback helps me become better at developing and sharing recipes that help my readers make healthier choices. If you loved this cowgirl caviar recipe, please consider sharing it on your favorite social media platform, recipe sharing site, or saving it on Pinterest.

a bowl of cowgirl caviar with a spoon. Features strawberries, mangoes, red onions, and corn.

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5 from 13 votes

Cowgirl Caviar

Mangos and strawberries make a surprise appearance in this sweet & spicy, take on cowboy caviar. Perfect for your next summer BBQ!

Prep Time25

Total Time25

Servings: cups

Calories: 165.5kcal

Author: Parsley & Parm

Equipment

Knife and cutting board
Large mixing bowl
small mixing bowl
Measuring spoons and cups
Whisk

Ingredients

1 large mango diced
10 strawberries diced
½ red bell pepper diced
2 ears of corn kernels removed
¼ cup shallot minced (about 2 medium)
½ jalapeno minced (or to taste)
1 14 ounce can white navy beans drained and rinsed
½ cup cilantro minced
¼ cup mint minced
¼ cup basil minced
tortilla chips

Dressing:

¼ cup apple cider vinegar
2 tablespoons lime juice add the zest for an extra lime-y kick
1½ tablespoons hot honey or regular honey for a mild version
1 teaspoon Dijon mustard
½ teaspoon onion powder or garlic powder
½ teaspoon salt plus more to taste
½ teaspoon cumin or chili powder for more heat
¼ cup extra virgin olive oil or expeller-pressed canola oil

Instructions

Combine the fruits, veggies, beans and herbs in a bowl.
1 large mango, 10 strawberries, ½ red bell pepper, 2 ears of corn, ¼ cup shallot, ½ jalapeno, 1 14 ounce can white navy beans, ½ cup cilantro, ¼ cup mint, ¼ cup basil
Whisk together all of the dressing ingredients except the oil. Add the oil in a steady stream, whisking vigorously until it’s incorporated. Taste and adjust the flavor to your liking…add salt if needed, lime juice for more tartness, or honey for more sweetness. There’s already plenty of sweetness from the mango and strawberry, so don’t overdo it!
¼ cup apple cider vinegar, 2 tablespoons lime juice, 1½ tablespoons hot honey, 1 teaspoon Dijon mustard, ½ teaspoon onion powder, ½ teaspoon salt, ½ teaspoon cumin, ¼ cup extra virgin olive oil
Add about ⅔ of the dressing to the remaining ingredients and toss to combine. Taste and make sure there’s enough dressing, add more a couple of tablespoons at a time. Everything should be lightly coated, not dripping with dressing.
If you can give it at least an hour to marinate, it’ll be even better! Serve with tortilla chips. It’s best the first day, but will be good for 2-3 days.
tortilla chips

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Nutrition*

*All nutritional values are estimates only. They are calculated by an online resource.