High Protein Creamy Cowboy Caviar

If you're looking for a nutritious snack that doesn’t sacrifice flavor, look no further than this high-protein creamy cowboy caviar dip. This vibrant and hearty dip is not only packed with lean protein and fiber-rich beans, but it also features a tangy, creamy dressing that elevates its taste. Perfect for parties, game days, or as a healthy addition to your meal prep, this recipe is a delightful culinary twist that everyone will love.

At the heart of this dip are black beans and black-eyed peas, two excellent sources of protein and fiber. By rinsing and draining canned beans, you can easily incorporate them into your dip without the hassle of cooking from scratch. The addition of grilled chicken boosts the protein content further, making this dip a satisfying option for both snackers and health-conscious eaters. In just a few simple steps, you can create a dish that’s not only delicious but also nutritious.

The vibrant colors and textures of the ingredients make this dip visually appealing. Diced cherry tomatoes and sweet corn enhance its taste and add a delightful crunch, while the diced red and green bell peppers bring a burst of color. For those who enjoy a little kick, a minced jalapeño can be added for some heat. Fresh cilantro and creamy avocado provide the finishing touches, making every bite a delightful experience.

The star of this recipe is undoubtedly the creamy dressing. Combining cottage cheese with olive oil, lime juice, and apple cider vinegar creates a rich and tangy base. Seasoned with honey, cumin, chili powder, garlic powder, salt, and pepper, this dressing ties all the flavors together beautifully. Blending the ingredients results in a smooth, creamy texture that perfectly coats the dip, ensuring that every bite is bursting with flavor.

Assembling the dip is a breeze. Simply combine all the main ingredients in a large mixing bowl and toss them together. Pour the creamy dressing over the mixture and gently fold it in, being careful not to mash the avocado if you choose to add it. The dip can be served immediately or stored in the refrigerator for up to three days. Just remember to add the avocado just before serving to maintain its freshness!

This high-protein creamy cowboy caviar dip is the ultimate healthy snack or appetizer that caters to various tastes. Whether served with tortilla chips, whole-grain crackers, or as a topping for tacos and salads, it’s sure to impress. With its combination of nutritious ingredients and bold flavors, it’s a dish that not only satisfies hunger but also nourishes the body. Dive into this delightful dip and enjoy a wholesome treat that’s as good for you as it is for your taste buds!

High Protein Creamy Cowboy Caviar

Serves: 6-8

Prep time: 10 minutes

Cook time: 10 minutes

Total time: 20 minutes

Ingredients:

• For the Dip:    

  • 1 (15-ounce) can black beans, drained and rinsed

  • 1 (15-ounce) can black-eyed peas, drained and rinsed

  • 1 cup cooked and diced grilled chicken (about 1 medium chicken breast)  

  • 1 cup cherry tomatoes, halved

  • 1 cup corn (fresh, canned, or thawed from frozen)

  • ½ red bell pepper, diced

  • ½ green bell pepper, diced

  • ¼ red onion, finely chopped

  • 1 jalapeño, seeded and minced (optional for spice)

  • ½ cup cilantro, chopped

  • 1 avocado, diced (optional, for creaminess and healthy fats)

• For the Creamy Dressing:

  • ½ cup blended cottage cheese

  • 2 tablespoons olive oil

  • 3 limes, juiced

  • 1 tablespoon apple cider vinegar

  • 1 teaspoon honey

  • 1 teaspoon cumin

  • ½ teaspoon chili powder

  • ½ teaspoon garlic powder

  • ½ teaspoon salt

  • ¼ teaspoon black pepper

Directions:

1. Blend the Creamy Dressing

       •    In a blender or food processor, combine the cottage cheese, olive oil, lime juice, apple cider vinegar, honey, cumin, chili powder, garlic powder, salt, and pepper.

       •    Blend until smooth and creamy. Set aside.

2. Assemble the Dip

       •    In a large mixing bowl, combine black beans, black-eyed peas, cooked chicken (or shrimp), tomatoes, corn, bell peppers, red onion, jalapeño, and cilantro.

3. Toss & Serve

       •    Pour the creamy dressing over the dip and gently toss to coat everything evenly. Carefully fold in the diced avocado just before serving.

4. Serve with tortilla chips, whole-grain crackers, or as a topping for tacos, wraps, or salads.

Enjoy!