Macro-friendly Cowboy Caviar Salad = another great reason to use your alligator chopper. Okay, seriously. When it comes to kitchen gadgets, I usually just prefer a sharp knife and a cutting board, but this alligator chopper is just too good. 

Macro-friendly Cowboy Caviar Salad 

I mean the perfect little veggie cubes for salads, roasting, pico de gallo, soups, etc. And I know some of you will cringe, but to clean it, I just usually just bang the pieces on the side of my sink and give it all a good hot rinse!

Of course, you can totally make this Cowboy Caviar Salad without an alligator chopper–but it just makes it more fun. And cute. And fast. 

This Cowboy Caviar Salad is great for meal prepping and to keep in the fridge to pull out when you need a little snack or even a full meal. 

Macro-friendly Cowboy Caviar Salad

What You’ll Need to Make Macro-friendly Cowboy Caviar Salad: 

This Macro-friendly Cowboy Caviar Salad is super easy to make and requires no cooking–just some chopping and mixing. The BEST. 

As a quick note, when it comes to bell peppers, I prefer red, yellow, or orange. Of course, you can use the green instead if you prefer it or have it on hand. 

Here’s what you’ll need: 

  • Cucumbers
  • Bell Pepper, diced 
  • Red Onion 
  • Jalapeño, diced
  • Corn (fresh or frozen)
  • Black Beans
  • Chopped Cilantro
  • Avocado
  • Lime
  • Garlic, minced (or frozen cubes) 
  • Honey
  • Chipotle Chili Powder
  • Cumin
  • Red Wine Vinegar
  • Salt 

How to Make Cowboy Caviar Salad: 

An alligator chopper is a lifesaver for this recipe, but however you get there, make sure that your veggies are chopped and added to a large bowl.

Then whisk together everything from the lime to the salt, and then combine with the veggies. It’s that simple! 

chopped salad by Lillie Eats and Tells

You can store this in the fridge for a couple of days to eat for lunch or snacks. 

Serving Suggestions: 

You can eat this in a variety of ways. When you want it for more of a snack, you can eat it as a dip with some chips or rice cakes. 

If you’re wanting it as more of a meal, you can serve it over a bed of greens with some added protein.  This Macro-friendly Cowboy Caviar Salad would taste really great over a bed of greens and with this Honey Chipotle Grilled Chicken or even this Marinated Flank Steak–YUM! 

If you want to eat it with chips, I love to make Cut Da Carb wraps into low-cal chips. It’s so easy, and I always keep them on hand for my beloved Crunch Wraps

Just cut them into triangles (it doesn’t have to be perfect), spray them with oil, and liberally salt, and take them out after they turn brown. It couldn’t be easier, but they taste so good for GREAT macros. 

You can also air fry or bake them in the oven, but I think the frying pan is one of the easiest ways to do cook them. 

If you need a visual, here’s me making them after church a few months ago…

And if you don’t already, you can use my code LILLIE10 to save you a little off the top of your purchase of the 24-pack or bigger. Shop here

Is this Cowboy Caviar Salad GF/DF? 

Yes! This Cowboy Caviar Salad is completely Gluten and Dairy Free. Plus, you can use corn tortilla chips or dairy-free rice cakes to easily make this the best dip ever. 🙌

Similar Recipes: 

Chopped Salad Lillie Eats and Tells

If you liked this recipe, you might also like these great salads and salsas I have on the blog. Plus, another great reason to use your alligator chopper. 

Here are a few of my favorite salsas and salads: 

Favorite Pico de Gallo in the caption of this reel below: 

If you make any of these recipes, make sure to tag me on Instagram. I love to see what you’re making. 

Macro-friendly Cowboy Caviar Salad 

This colorful, fun dip is sure to be a hit at your next party or even for your lunches next week at the office. No matter when or how you eat it, it’s a great way to get a variety of flavors and vegetables into your diet without a lot of calories. 

If you’re struggling to know what to eat while counting macros or struggling to find good food that also fits your macros, then make sure to follow me on Instagram. I share what I’m eating almost every day with a few tips and tricks about counting macros thrown in.  

Just so we’re clear, I’m not a dietitian or macros specialist or even claiming to be one. 

I just have been counting macros for a long time and enjoy sharing the real food that I eat every day that is also usually macro-friendly, loaded with veggies, and super flavorful. 

Of course, I do still have the occasional cinnamon roll or brownie. It’s all about balance! 

Follow along on Instagram here

Cowboy Caviar Salad

An easy chopped salad you can use as a dip or put over a bed of greens with protein!
Course Appetizer, dinner, Lunch, Salad, Snack
Servings 6
Calories 139 kcal


  • 2 large cucumbers diced (550g)
  • 1 bell pepper diced (146 g; red, orange, or yellow peppers are best)
  • 1 red onion diced ( 247 g)
  • 1 jalapeño diced (55 g)
  • 1 cup corn 132 g, fresh or frozen
  • 1 cup black beans 138 grams; about half the drained can
  • 1 cup chopped cilantro 60 g
  • 1 small avocado 100 g
  • 1 lime 3 Tbsp. or 45 g
  • 2 cloves of garlic minced (or frozen cubes)
  • 1 tsp. honey 4 g
  • ½ tsp. chipotle chili powder
  • 1-2 tsp. cumin
  • 1 Tbsp. red wine vinegar 15 g
  • 2 tsp. salt


  • An alligator chopper is a lifesaver for this recipe, but however you get there, make sure that your veggies are chopped and added to a large bowl.
  • Whisk together everything from the lime to the salt and combine with the veggies.
  • Serve as a dip with chips or rice cakes or enjoy over a bed of greens with some added protein.


Yields approximately: 1525 grams salad
6 servings, 254 grams per serving
MFP: “Lillie Eats and Tells Cowboy Caviar Salad”


Serving: 254gCalories: 139kcalCarbohydrates: 23.9gProtein: 5gFat: 3.3gFiber: 5.8g
Keywords chopped salad, cowboy caviar salad, healthy salad, lunch, macro meal prep, macro-friendly, snack

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.

You might also like

Share this recipe



Shop my Cookbooks

Available in Hardcopy and Digital

About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating