The Best Healthy Carolina Caviar Recipe

12 servings
20 min

This healthy Carolina caviar recipe is delicious as a dip with tortillas, as a side dish, or try it on top of a salad with grilled chicken!


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Have you ever heard of Carolina Caviar?


It’s also been called Redneck Caviar.


It’s a marinated mix of beans, corn, onions, celery, and green chiles that you can dip with tortilla chips, Fritos, or veggies.


You can also serve it as a side dish, and it’s perfect for summer potlucks and cookouts because it doesn’t have any mayonnaise or dairy ingredients that might go bad in the heat.


The marinade is sweet and tangy, similar to bread and butter pickles.

I first tried Carolina Caviar at a cookout we hosted in our neighborhood soon after getting married.

It’s so easy to make, transports well, and is both delicious and healthy.


How to Serve a Healthy Bean Salad

One of the reasons I love this healthy bean salad recipe is that it’s so versatile.


For years, I only ate it as a dip with tortilla chips (scoops are the best!) and Fritos.

But when I started eating a more healthy diet in 2016, I began including celery and mini bell peppers as scoopers too.


I particularly like using celery since it’s one of the ingredients in the dip.


It’s really tasty over pulled pork barbecue instead of coleslaw

When you serve Carolina Caviar as a dip, you drain off the excess marinade/dressing (which reduced the added fat to less than 2.5 grams).


One day I realized that the mixture would be great over a salad since it has dressing already included!


Just add some grilled chicken on top for extra protein and an easy meal.

Tips for Making Redneck Caviar

This recipe comes together so quickly!


It’s best if it sits at least four hours so the marinade gets soaked into the beans and veggies, but I’ve also whipped it up and served it immediately.


Start off by emptying the cans of beans into a mesh strainer or colander.

I prefer using a mesh strainer because the holes are tinier so pieces of beans and corn won’t slip through the holes.


Now, let the beans and corn continue draining while you chop the veggies.

It’s important to dice the celery into tiny pieces to ensure each bite includes all the ingredients.


I typically cut each stalk into 3-6 long strips depending on how wide the stalk is.


Each strip is about 1/4-inch wide.

Onion can be really overpowering, so I mince the onion into really small pieces.

The dressing is just four ingredients: olive oil, water, apple cider vinegar, and sweetener.


If you eat sugar, you can use sugar to sweeten the dressing.


I like to use either THM Gentle Sweet Blend, Swerve confectioners, or powdered allulose as a low carb sweetener because they dissolve well.

Use a mesh strainer to drain the excess liquid before serving as a dip or side dish.


You can save the liquid to use as a tasty salad dressing that’s really good over salads that include fruit!

The Best Healthy Carolina Caviar Recipe
Recipe details
  • 12  servings
  • Prep time: 20 Minutes Cook time: 0 Minutes Total time: 20 min
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Ingredients

  • 15 oz. can sweet yello corn, drained & rinsed
  • 15 oz. can black-eyed peas, drained & rinsed
  • 15 oz. can black beans, drained & rinsed
  • 1/2 cup minced red onion
  • 1-1/2 cups diced celery
  • 4 oz. can diced green chilies
Marinade/Dressing
  • 1/4 cup olive oil
  • 1/2 cup apple cider vinegar
  • Sweetener equivalent to 3/4 cup of sugar
  • 1/4 cup water
Instructions

Use a wire mesh strainer to drain and rinse the beans and corn. Set aside to continue draining while chopping the veggies.
Dice the celery into 1/8-inch to 1/4-inch pieces.
Mince the red onion so the pieces are very tiny.
Whisk together the olive oil, water, apple cider vinegar, and sweetener of choice.
In a large bowl, add the beans, corn, celery, and red onion. Add the can of diced green chiles. Pour the marinade over top and mix well.
For best flavor, refrigerate and marinate for at least four hours.
To serve, use a mesh strainer to drain the excess marinade. You can save the marinade to use as a salad dressing!
Serve with tortilla chips, Fritos, celery, or bell peppers as a dip. Can also be served as a side dish without the dippers.
Refrigerate any leftovers in an airtight container for up to one week.
Tips
  • Nutrition values are based on using Swerve sweetener after draining the marinade.
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