Ever since Cowboy Caviar had its big moment online, I haven’t been able to stop thinking about how good it is. The original is a fresh Tex-Mex dip inspired by Mexican cuisine, and since my recipes are rarely traditional, I wanted to turn it into a full meal prep salad. This version has quinoa, edamame, black beans, crunchy vegetables, creamy avocado, and a zesty lime oregano dressing, so it feels bright and fresh while still being really satisfying. Each serving packs 25 g of protein and 19 g of fiber. And wow, this one is definitely a winner. I love adding the avocado right before serving, then scooping everything up with a few tortilla chips for extra crunch.
Why I love this recipe (as a nutritionist)
- A balanced meal prep salad: quinoa, edamame, black beans, vegetables, and avocado make this feel filling and complete, while still tasting fresh and light
- 25 g of plant protein: edamame, black beans, and quinoa bring a satisfying amount of protein per serving
- Fiber-rich and colorful: each serving has 19 g of fiber, plus a gorgeous mix of tomatoes, bell peppers, corn, red onion, cilantro, and jalapeño
- Naturally gluten-free and nut-free: a great one to prep when you want something that works for lots of dietary needs
- Simple but so flavorful: smoky corn, lime, oregano, cilantro, and jalapeño give this salad that fresh Tex-Mex-inspired flavor I love
Ingredient notes
- Quinoa: adds whole grains, protein, and fiber. Let it cool completely before adding it to containers so the salad stays fresh and the vegetables keep their texture
- Edamame: one of my favorite ways to boost plant protein in salads. The original recipe uses black-eyed peas, but edamame just has a little more protein. Most frozen edamame is already cooked, so it just needs to be thawed or covered with boiling water for a few minutes
- Black beans: bring fiber, plant protein, and that classic Cowboy Caviar feel. Kidney beans or pinto beans also work well if that’s what you have
- Bell peppers, tomatoes, red onion, jalapeño, and cilantro: this is where all the crunch, color, freshness, and vitamin C come from. Use less jalapeño, or remove the seeds, if you prefer it mild
- Avocado: adds creaminess and healthy fats. Add it at the last minute if you can, or drizzle it with extra lime juice to help keep it from browning
- Lime oregano dressing: simple, zesty, and so good with the smoky corn. The monk fruit balances the acidity, but you can use another sweetener you like
How to make this recipe (summary)
Cook the quinoa by rinsing it well, then simmering it with water until fluffy. Let it sit covered, then fluff with a fork and cool completely before assembling.
Prepare the corn in a pan with a little olive oil and smoked paprika until it is warm, fragrant, and lightly golden in spots. If using fresh corn on the cob, brush it with the oil and paprika, then turn it every couple of minutes until the kernels start to brown.
Mix the dressing by combining olive oil, lime juice, dried oregano, monk fruit, and sea salt flakes in a small bowl or jug.
Prepare the onion, red and yellow bell peppers, jalapeno, and tomatoes by dicing them into small pieces. I love using a veggie chopper that lets me slice veggies so easily.
Assemble in meal prep containers by layering the dressing first, then black beans, edamame, quinoa, bell pepper, tomatoes, red onion, corn, jalapeño, and cilantro.
When you’re ready to eat, shake well, then top with avocado and tortilla chips if using. View recipe card below for detailed instructions.
Variations and tips
- Keep the avocado fresh: add it just before serving. If you need to add it earlier, coat it with extra lime juice
- Adjust the heat: use less jalapeño for a mild salad, or add extra if you want more spice
- Use fresh or frozen corn: both work beautifully here.
- Make it oil-free: cook the corn in a non-stick pan with a splash of water, and use extra lime juice in the dressing
- Store it in smaller containers: reducing extra air in the container helps the salad stay fresh for longer
- Serve it your way: eat it as a chilled meal prep salad, scoop it with tortilla chips, add it to tacos, or spoon it into wraps
- Make it extra: by using pickled jalapeños, or my pickled red onions
- If you like this recipe, you’ll also love our Turmeric Quinoa and Edamame Salad, or Oven-Baked Burrito Bowl.
Why you’ll love this Cowboy Caviar-inspired salad TL;DR
- Fresh
- Satisfying
- Protein-rich
- Colorful
- Meal prep
- Tex-Mex-inspired
FAQ
- Is this Cowboy Caviar-inspired salad gluten-free? Yes, the salad is naturally gluten-free. If you’re serving it with tortilla chips, use certified gluten-free chips if needed.
- Is this recipe nut-free? Yes, this recipe is nut-free as written.
- Can I make this Cowboy Caviar salad ahead of time? Yes, it is great for meal prep. Layer the dressing at the bottom of the containers and add the avocado just before serving.
- How long does this meal prep salad last? It keeps well in the fridge for up to 4 days when stored in airtight containers. Storing it in smaller containers helps reduce extra air exposure and keeps it fresher for longer. And make sure to follow the layering order.
- Can I make this salad without oil? Yes, use a good non-stick pan for the corn and add extra lime juice to the dressing.
Viral ‘Cowboy Caviar’-Inspired Salad (Meal Prep)
A delightful twist on the viral Cowboy Caviar, this salad is a complete and balanced meal with edamame, quinoa, and a variety of fresh vegetables. Perfect for meal prep!
Equipment
Ingredients
- ⅔ cup (110 g) dry quinoa
- 1 tsp (5 ml) olive oil
- 1 tsp (2 g) smoked paprika
- 1.5 cup (245 g) corn - fresh or frozen
- 2.5 cups (380 g) frozen shelled edamame - thawed
- 1.5 cups (260 g) cooked black beans
- 1 red bell pepper - finely chopped
- 1 yellow bell pepper - finely chopped
- 1 jalapenos - finely chopped
- 9 oz (250 g) tomatoes - finely chopped
- ½ red onion - finely chopped
- 1 cup (16 g) cilantro - finely chopped
- 1 avocado - diced
Dressing
- 2 tbsp (30 ml) olive oil
- ¼ cup (60 ml) lime juice
- 1 tsp (2 g) dried oregano
- 1 tbsp (12 g) monk fruit - or another sugar/sweetener
- ¼ tsp (1.5 g) sea salt flakes
Optional side
- tortilla chips
Instructions
- Prepare the quinoa: Rinse the quinoa thoroughly to avoid bitterness. Add to a small pot along with 1⅓ cups of water. Bring to a soft boil, reduce to low heat, and cook, covered, for about 12 minutes, until all the water is absorbed. Remove from the stove and let it sit covered for 5 minutes. Fluff with a fork. See notes.
- Prepare the corn: To a pan on medium heat, add 1 tsp of olive oil, the smoked paprika, and corn, and cook for 5 minutes.
- Prepare the dressing: by combining the olive oil, lime juice, oregano, monk fruit, and salt in a small bowl. Mix well and set aside.
- Assemble: If preparing in meal-prep containers, assemble the salad in the following order for optimal freshness: dressing, black beans, edamame, quinoa, bell pepper, tomatoes, red onions, corn, jalapenos, and cilantro.
- When ready to eat, shake well to mix all the ingredients and ensure they are well coated with the dressing. Top with avocado, and add a side of tortillas if using. Enjoy!
Notes
Quinoa: Allow to cool down completely before adding to the meal prep containers. You can spread it on a plate in the fridge to speed up the process. Or prepare earlier in the day.
Avocado: Add the avocado at the last minute to prevent it from browning. A handful of crunchy tortilla chips makes a fun and tasty addition to this salad.
Edamame: Most edamame are pre-cooked when frozen and ready to be thawed and eaten. If you have not thawed them earlier in the day, cover them in boiling water for a few minutes and drain.
Video
Nutrition Information
Per Serving/Portion
Calories: 490 kcalCarbohydrates: 48 gProtein: 25 gFat: 17 gSodium: 412 mgFiber: 19 gVitamin A: 128 IUVitamin C: 120 mgCalcium: 148 mgIron: 6 mg
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Do you find that the dressing yields enough for the 4 servings. I followed the recipe of the 2 tbsp of oil and there was not enough dressing for the 4 serves. Do you split that for the 4 ?
Hey Carla, when paired with the other dressing ingredients, it’s about 2 tbsp of dressing per bowl. I personally find that enough, but we all have different tastes, you could always add more 🥰
Hi Sarah, thank you for sharing the recipe. May I ask which brands of edamame and sea salt you prefer?
Hi lovely, the brand of frozen edamame I get is called Umami, and I currently love Maldon for sea salt flakes 🥰
This looks delicious! What size are the glass containers and can you recommend a brand? We’re trying to transition to glass at our house so looking to buy for salad meal prep.
Hi Beverly, great idea to switch to glass! These are from Ikea and are the 600ml size, they also have square shapes. I’ve had them for years and they are still going strong. When looking for glass containers, I’d recommend looking for oven and freezer-safe options, like these ones. It makes life so much easier! I also like the Décor glass containers in 750 ml for larger salads. Hope this helps, let me know if you find other good options 🙂
I love your recipe food looks yummy.
Thank you so much Simcha 💚
Hi Sarah,
I am so glad I found you and your website – only by chance in a Facebook reel with Jennifer Garner and that big salad she loves.
Thank you so much for sharing healthy and simple recipes – especially make ahead meal preps.
Quick question for this “Cowboy caviar” – What types of fats are in this?
It is hard seeing 17g of fat per serving and immediately one’s mind goes “eeek, that’s too much fat”. I know fat is important for our bodies, but would like to have a breakdown. Thanks:)
Aw, I’m so glad you found me through that reel 💚 thank you for your sweet message! For the cowboy caviar, most of the fat comes from the olive oil and avocado. Both are amazing sources of healthy monounsaturated fats, with some polyunsaturated fats too (avocado even has a little omega-3). They also provide antioxidants and anti-inflammatory polyphenols. The olive oil brings 31.5 g total to the recipe, and the avocado 21 g. The rest comes from residual amounts in the other ingredients.
These are the kinds of “good fats” our bodies need, they support hormone production, brain health, and help us absorb fat-soluble vitamins like A, D, E, and K.
I hope this helps you feel confident about enjoying it! And if you ever have more questions about nutrition or my recipes, please don’t hesitate to reach out. I’m always happy to help 💚
Can you give details of the brand and capacity of the containers you use?
They are from Ikea, 600ml size 💚 So convenient and durable!
What can I use instead of Edamame. My dad has a deadly allergy to soya.
Thanks
You could replace them with lentils 🙂 hope you both love the recipe!
Hey 👋🏻
Could I use maple syrup or honey instead of monk fruit. I’m also surprised the calories are so high per serve! Looking forward to making this. Thank you 🙏🏼
You can use any sweetener you like 🙂 calorie requirements are individualised, but at 471 cal/ per bowl I’d say this meal prep is in the lower range. Hope you love the recipe 💚
This was delicious! I did have to add some salt to this. Next time I will add more jalapeño’s, seeds and all, and use 1 can of black beans and 1 can of black eye peas.
So happy you liked it 💚
This recipe is so simple, yet so incredibly delicious! It’s going into my regular lunch rotation for sure!
Hey Ruby, I’m so happy to hear that! Thank you for sharing 🥰