Low Sodium Cowboy Caviar Dip Recipe

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This low sodium cowboy caviar recipe is a great chip dip – loaded with no-salt-added beans, fresh veggies, and salt free spices with a kick! A great appetizer, side dish, or snack to enjoy with tortilla chips anytime.

A simple no-cook recipe that is ready in about 10 minutes, start to finish – no cooking required! This is great to serve alongside low sodium tacos, or just as a cold bean side dish. It’s dressed in a light lime vinaigrette which brings so much flavor without adding salt.

no salt cowboy caviar recipe low sodium snack dips with beans and vegetables

I love a good bean dip, and this low sodium cowboy caviar is a real treat! Absolutely no salt is needed to make this tasty, flavorful, and versatile recipe made with simple ingredients.

Start by using unsalted canned beans, chopping some fresh bell pepper, tomatoes, and cilantro, and mixing a quick lime juice dressing. You’ll have a fantastic appetizer in minutes – and it’s so good, you can serve it for guests who can dip away!

This Low Sodium Cowboy Caviar Recipe Is

  • Bright
  • Fresh
  • Herby
  • Flavorful
  • Loaded with Veggies
  • A Great Low Sodium Appetizer
  • Perfect for Snack Time
low sodium dips with beans, corn, tomatoes, peppers, and fresh herbs in a bowl divided by color

An Easy Low Sodium Snack

Chips & dip is my hands-down favorite snack – and this low sodium version is great to enjoy with unsalted tortilla chips! Think of this cowboy caviar as a chunky flavorful salsa, with cooked beans, vegetables, and a tangy homemade dressing.

It makes a great snack if you are hungry between meals! Browse all our low sodium snack recipes to find you next favorite.

Ingredients for Low Sodium Cowboy Dip

See the recipe card below for a full list of instructions and ingredient amounts!

No-Salt-Added Beans

I used no-salt-added canned beans for this recipe. I love the convenience of canned beans, especially as I can find organic salt-free beans in most grocery stores now.

I used black beans and pinto beans, but feel free to use any other varieties you may like as well. Chickpeas, black eyed peas, and kidney beans are all fantastic choices!

Veggies

I used sweet corn in this recipe, which adds amazing sweetness. I used frozen sweet corn (which I ran under hot water and drained before adding), but you can use fresh corn, or canned corn too. Just make sure you use a no-salt variety.

I also used fresh bell pepper, jalapeno, diced cherry tomatoes, onions, and cilantro too!

Dressing

I made a quick 5-minute dressing made with fresh lime for a ton of great flavor.

The dressing is made with olive oil, white wine vinegar, fresh lime juice, garlic, and chili powder. Add all ingredients to a mason jar, shake, and pour! Couldn’t be easier.

salt free cowboy caviar recipe with unsalted beans, fresh vegetables, and cilantro with a lime dressing

How To Make Low Sodium Cowboy Caviar

  1. In a large bowl, add the unsalted black beans and pinto beans. Add in the drained corn, chopped bell pepper, jalapeno pepper (if using), cherry tomatoes, onion, and fresh cilantro.
  2. In a small bowl (or mason jar with a tight-fitting lid) add the dressing ingredients: olive oil, white vinegar, garlic, chili powder, and lime juice. Stir or shake to combine.
  3. Pour the dressing over the bean and vegetable mixture, and toss well to combine. Serve immediately, or cover with plastic wrap and serve within 4 hours.
  4. Store leftovers in an airtight container and refrigerate for up to 2 days.
low salt cowboy caviar dip low sodium dips and snacks with beans and vegetables

More Low Sodium Snacks You May Enjoy

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no salt cowboy caviar recipe low sodium snack dips with beans and vegetables

Low Sodium Cowboy Caviar

AuthorKelly Jensen
This low sodium cowboy caviar recipe is a great chip dip – loaded with no-salt-added beans, fresh veggies, and salt free spices with a kick! A great appetizer, side dish, or snack to enjoy with tortilla chips anytime.
5 from 1 vote
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Appetizer, Snack
Cuisine American
Servings 8 1/2-cup servings
Calories 192 kcal

Equipment

  • Large Bowl

Ingredients
  

  • 1 15-ounce can no-salt-added black beans
  • 1 15-ounce can no-salt-added pinto beans
  • 1.5 cups sweet corn
  • 1 bell pepper I used orange
  • ½ jalapeno pepper sliced, optional for heat
  • 1 cup cherry tomatoes diced
  • 1 cup fresh cilantro chopped
  • ¼ cup onion diced
  • ¼ cup olive oil
  • 2 tablespoons white wine vinegar
  • 1 clove garlic minced
  • 1 teaspoon chili powder
  • 2 limes juiced, about 2 tablespoons

Instructions
 

  • In a large bowl, add the unsalted black beans and pinto beans. Add in the drained corn, chopped bell pepper, jalapeno pepper (if using), cherry tomatoes, onion, and fresh cilantro.
  • In a small bowl (or mason jar with a tight-fitting lid) add the dressing ingredients: olive oil, white vinegar, garlic, chili powder, and lime juice. Stir or shake to combine.
  • Pour the dressing over the bean and vegetable mixture, and toss well to combine. Serve immediately, or cover with plastic wrap and serve within 4 hours.
  • Store leftovers in an airtight container and refrigerate for up to 2 days.

Notes

Serving Size

This recipe makes about 8 1/2-cup servings. The nutritional information here is estimated based on the no-salt-added beans I used in one of the 1/2-cup servings. Sodium content will vary based on the ingredients you use in your own kitchen.

Nutrition

Calories: 192kcalCarbohydrates: 26gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gSodium: 88mgPotassium: 501mgFiber: 8gSugar: 4gVitamin A: 837IUVitamin C: 34mgCalcium: 57mgIron: 2mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

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5 from 1 vote

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