We asked a nutritionist if the nine-ingredient Cowboy Caviar trend really can help you lose weight

Cowboy Caviar is the new viral TikTok hit, so we approached a qualified nutritionist to find out if it's any good for aiding weight loss

Bowl filled with Cowboy Caviar and tortilla chips
(Image credit: Getty)

Cowboy Caviar has taken the internet by storm after a TikTok-er shared herself putting together a colorful bowl of vegetables and beans and serving it with tortilla chips. While it looks like it's packed with nutritious goodness, we heard from a nutritionist to find out if it looks more nutritious than it is and if it's good to eat when trying to lose weight.

More often than not, people's diets lack certain nutrients and they'll find themselves searching for ways to combat this. Some people will resort to taking tablets to fill any gaps in their diet by taking something like one of the best vitamin D supplements. Meanwhile, others might use one of the best protein powders for weight loss to increase their intake of this hunger-reducing ingredient.

But if you can pack as many key nutrients into your meals then you're onto a winner and Cowboy Caviar is a helpful dish to start with. It's worthwhile pointing out now that it isn't actually caviar, in fact, it couldn't be more different. The recipe is 100% vegetarian and vegan and it's also a super cost-friendly dish to make at home.

"This dish is fairly low in calories overall, so it can certainly help as part of a weight-loss plan, depending on what else is in the diet," explained Suzie Sawyer, Clinical Nutritionist from the evidence-backed Alive! (opens in new tab) supplement range. "Consuming less calories than basal metabolic rate (normally around 1250 calories per day), can lead to reduced metabolism and fat storage."

But she noted, "With any calorie-restricted diet, over time wider nutrient deficiencies can occur and a diet needs to be varied in order to provide the wide range of nutrients required on a daily basis."

Watch how to make the viral TikTok Cowboy Caviar recipe

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Not only is the dish low in calories but it is also rich in important vitamins and nutrients.

According to Sawyer any form of dietary beans are an excellent source of protein, especially for vegans. Referring to the recipe Sawyer said, "A half can of black-eyed beans provides 8 grams of protein with some additional provided by the avocado (around 3 grams protein per avocado) and some good fats (not forgetting heart-loving olive oil.)"

"Fat is needed especially for the body to absorb our fat-soluble vitamins, A, D, E, and K.  Plus, the antioxidant, lycopene, in tomatoes, becomes much more bio-available when eaten with some fat, so it’s a win-win. There is also good fiber provided by the onions, scallions, peppers, and tomatoes. The herb cilantro is great for detoxification."

She also mentioned that the garlic in the recipe can provide many benefits but it’s especially good for feeding the good gut bacteria, which is so important for overall health. Here's what happened when we only ate gut-healthy foods for two weeks.

The list of health benefits is pretty extensive. This became even more clear when Sawyer touched on the micronutrient value of the dish. The tomatoes, peppers, lime, and onions provide some immune-boosting vitamin C, while vitamin E can be found in the avocado which is kind to the skin. Plus, black-eyed beans have good mineral profiles that contain calcium and magnesium which is essential for building strong bones, and the iron content is helpful for reducing fatigue.

However, she did point out that the recipe lacks B12, which is generally found in animal products and is needed for energy production and the functioning of the nervous system. You can always get this by taking one of the best B12 supplements daily.

Jessica Downey
Staff Writer

Jessica is Staff Writer at Fit&Well. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 


When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.