Viral ‘Cowboy Caviar’-Inspired Salad (Meal Prep)

Author: Sarah Cobacho

Published: December 10, 2023

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Viral Cowboy Caviar Meal Prep in containers

Ever since the “Cowboy Caviar” recipe went viral on social media last year, I haven’t been able to stop thinking about it. Cowboy Caviar is a fresh, simple Tex-Mex dip, which is inspired by Mexican cuisine. Since my recipes are rarely traditional, I’ve made a few twists to make it a complete and balanced meal, with added protein from the edamame and whole grains in the form of quinoa to make it extra satiating.

And wow, this one is definitely a winner!

I like to add my avocado at the last minute, but if that’s not an option, make sure to drizzle lots of lime juice over it to keep it from browning. A handful of crunchy tortilla chips is also a super fun add-on!

Why This Recipe Works

Easy to Prepare: Simple instructions make this recipe a breeze to follow. Nutritious: Packed with protein, fiber, and healthy fats.
Versatile: Perfect for meal prep or a quick weeknight dinner.
Flavorful: A delightful blend of Tex-Mex and fresh ingredients.
Customizable: Easily adaptable to suit your taste preferences.

Step-By-Step Instructions

Preheat a pan on medium to high heat. Brush the corn with olive oil and smoked hot paprika. Cook the corn, turning every 2 minutes, until the kernels start to brown. Combine the dressing ingredients. Assemble the salad in a large bowl with layers of black beans, edamame, quinoa, capsicum, tomatoes, red onions, grilled corn, jalapenos, and fresh coriander. Add avocado and tortilla chips when ready to serve.

Ingredient Notes

Black Beans: A great source of protein and fiber. Substitute with kidney beans if preferred.
Edamame: Adds a unique texture and is rich in protein.
Quinoa: A nutritious whole grain providing essential amino acids.
Red Bell Pepper (Capsicum): High in vitamin C and antioxidants.
Avocado: Offers healthy fats and creamy texture.


  • Is this recipe gluten-free? Yes, it’s naturally gluten-free.
  • Can I use canned corn instead of fresh? Absolutely, canned corn works well too.
  • Are there any nut-free options for this recipe? This recipe is nut-free as is.
  • How long can I store this salad? It stays fresh in the fridge for up to 5 days. Storing in a small container reduces oxygen exposure and allows the salad to remain fresh for longer.
  • Can I make this recipe without oil? Yes, use a non-stick pan for the corn to omit oil.

Variations and Tips

Add Heat: Include more jalapenos for a spicier kick.
Protein Boost: Add more edamame.
Serving Tip: Serve chilled for a refreshing summer meal. Crispy tortilla chips are a really fun addition.
Leftovers: Repurpose as a filling for wraps or tacos.

Why You’ll Love This Cowboy Caviar-Inspired Salad

  • Fresh
  • Satisfying
  • Protein-Rich
  • Colorful
  • Easy to meal-prep
Viral Cowboy Caviar Meal Prep in containers

Viral ‘Cowboy Caviar’-Inspired Salad (Meal Prep)

5 from 7 votes
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!
Sarah Cobacho (
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes


Servings 4


  • 1.5 cups cooked black beans
  • 2 cups shelled edamame (thawed)
  • 2 cups cooked quinoa
  • 1 red bell pepper (capsicum) (diced)
  • 1 yellow bell pepper (capsicum) (diced)
  • 2 corn on the cob
  • 1 tsp olive oil
  • 1 tsp smoked paprika
  • 1 jalapeno (deseeded, diced)
  • 8 oz tomatoes (diced)
  • ½ red onion
  • 1 cup cilantro (coriander) (chopped)
  • 1 avocado (diced)


  • 2 tbsp olive oil
  • 2 limes (juiced (1/4 cup))
  • 1 tsp oregano
  • 1 tbsp monk fruit (or another sugar/sweetener)
  • ¼ tsp sea salt flakes


  • Preheat a pan on medium to high heat. Brush the corn with olive oil and smoked paprika. Cook on the pan, turning every 2 minutes, for up to 10 minutes, until kernels start to brown but are still juicy.
  • While the corn is cooking, 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 the salad in a large bowl. If preparing in meal-prep containers, assemble the salad in the following order: dressing, black beans, edamame, quinoa, diced bell pepper, diced tomatoes, red onions, grilled corn, diced jalapenos, and fresh chopped cilantro (coriander).
  • When ready to eat, add diced avocado and tortilla chips if using. Toss the salad gently to mix all the ingredients and ensure they are well-coated with the dressing.


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.

Per Serving

Calories 471kcalCarbohydrates 69gProtein 23gFat 16gSodium 417mgFiber 19gVitamin A 175IUVitamin C 120mgCalcium 139mgIron 6mg
CUISINE TexMex-Inspired
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  1. 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 🙏🏼

    1. 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 💚

  2. 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.5 stars

5 from 7 votes (5 ratings without comment)

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