We all know that the best part of the Super Bowl is the opportunity to prepare delicious food, whether you are a fervent football fan or just watch the commercials and halftime show. However, if you try to watch what you eat, we have a game day PSA for you: You can include all of the classics in your starting lineup—messy wings and creamy dips included—without jeopardizing your objectives with just a few simple modifications.
According to Leslie Bonci, M.P.H., R.D.N., owner of Active Eating Advice by Leslie and sports dietitian for the Kansas City Chiefs, “everything starts with a healthy eating strategy.” Choose foods that require a utensil, like chili, or those that take longer to consume, like dips. She advises, “If you can, set the food up in a room away from the television so that you have to get up and move every time you want more.” You could even try introducing new dishes every quarter to spread out your meals rather than consuming them all at once.
Additionally, reimagining your menu can be helpful. Look for ways to sneak in extra nutrients like buying chips made of beans (which contain a lot of fiber), adding vegetables to meatballs, sliders, or dips, choosing plant-based bites like cauliflower wings, or using Greek yogurt instead of sour cream for dips. Bonci adds that for portion control and proper hand hygiene, you could also serve packaged items individually.
Therefore, eating healthily on Super Bowl Sunday need not result in a defeat. Make it a game to come up with new healthy recipes that everyone will enjoy. We’ve compiled a list of the best healthy-ish snacks for the Super Bowl, and we promise they’ll make you feel better than junk food.
1. Butternut Squash Mac and Cheese
Nobody will suspect that this creamy bowl of deliciousness, which you can cook in 30 minutes in your Instant Pot, contains butternut squash, a wonderful source of vitamins A and C.
INGREDIENTS
- 1 lb dry pasta shells
- 1 lb bag frozen cubed butternut squash (or can use 1 lb fresh butternut squash, peeled and cut into 1/2-inch cubes)
- 2 cups vegetable broth
- 2 cups water
- Salt and pepper
- 1/2 teaspoon nutmeg
- 1 teaspoon dijon mustard
- 1/8 teaspoon cayenne pepper
- 1/2 cup half & half
- 1 1/2 cups shredded sharp cheddar cheese
- 1 1/2 cups shredded monterey jack cheese
- Salt and pepper, to taste
Instructions
- In the Instant Pot, add pasta, butternut squash, vegetable broth, water and salt and pepper. Mix together.
- Secure lid onto Instant Pot and set to pressure cook/manual for 5 minutes.
- Use quick release valve to release steam.
- One pressure is released, open lid and stir in nutmeg, dijon mustard, cayenne pepper, half & half, and cheeses, until combined and butternut squash breaks apart into the sauce.
- Season with salt and pepper, to taste.
2. Pumpkin Chili
Because it’s loaded with fiber-rich beans and veggies like pumpkin and peppers, this chili will keep you full all night. This recipe asks for ground beef, but we recommend ground turkey, chicken, or plant-based crumbles instead. Make some cornbread to serve on the side. Bob’s Red Mill Stone Ground Cornbread or Pamela’s Gluten-Free Cornbread are two of our favorites.
INGREDIENTS
For The Pumpkin Chili:
- 1/2 Tbsp. olive oil.
- 1 lb. ground beef*
- 1 green pepper, diced
- 1 onion, diced
- 2 Tablespoon chili powder
- 1 Tablespoon cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- Optional, for more heat: 1/2 tsp. smoked paprika, 1/4-1/2 tsp. chipotle chili powder
- 1 (15 oz) can pumpkin puree (NOT pie filling)
- 1 (15 oz) can pinto beans, not drained
- 1 (15 oz) can black beans, not drained
- 1 (28 oz) can diced tomatoes, not drained (I like fire-roasted)
For Garnish:
- chopped cilantro, sliced green onions or snipped chives, sliced jalapeno, diced avocado, sour cream, yogurt, cheddar cheese, or dairy-free cheese, as desired.
Instructions
- Brown The Meat. In a large Dutch oven or soup pot, brown ground beef over medium heat with pepper, onion, and a drizzle of olive oil.
- Add Chili Seasonings. As the meat and veggies are cooking, sprinkle over chili powder, cumin, garlic powder, onion, powder, smoked paprika an/or chipotle chili powder (if using), and salt.
- Add Pumpkin, Beans & Tomatoes. When the meat is cooked through and the veggies are tender (10-15 minutes), add pumpkin puree, undrained beans, and the tomatoes with their juice to the pan.
- Cover and simmer 15-20 minutes, or until ready to eat.
- Garnish. Sprinkle with chopped cilantro, sour cream, diced avocado, cheese or dairy-free cheese, as desired!
- Store. Keep leftovers covered in the refrigerator 5-7 days, or in the freezer up to 2 months.
3. Grilled Kale and Red Pepper Pasta Salad
Pasta salad is an excellent carrier for carbohydrates and vegetables, and it tastes even better the next day. Feel free to substitute your favorite vegetables and try other types of noodles. The Veggie Penne from Ancient Harvest is one of our favorites.
INGREDIENTS
- 3 red bell peppers
- 1 large bunch tuscan kale or curly kale I think tuscan works better for the grill
- 2-4 cloves garlic
- 1/2 cup + 2 tablespoons olive oil
- pinch of salt and pepper
- 1 cup balsamic vinegar
- 1 teaspoon honey
- 1/2 a lemon juiced
- pinch of crushed red pepper
- 1 pound of your favorite short cut pasta
- 1/3 cup fresh basil sliced
- 1 tablespoon fresh oregano chopped
- 2 pepperchinis chopped
- 1/2 cup oil packed sun-dried tomatoes drained of oil
- 1/2 cup kalamata olives halved
- 1/4 cup pine nuts toasted
- 8 ounces bocconcini mozzarella balls
- 4 ounces crumbled gorgonzola or blue cheese may swap feta
Instructions
- Preheat the grill to medium high heat.
- Rub the bell peppers with 1/2 tablespoon olive oil.
- Add the kale (stems on) to a large gallon size ziplock bag and add 1 1/2 tablespoons olive oil, salt and pepper. Seal the bag and massage the olive oil onto the kale for 1 minute, making sure all of the oil coats the kale.
- Wrap the garlic cloves in a small piece of tine foil. Place the bell peppers and garlic cloves on the grill and grill for 10 minutes, turning the peppers 2-3 times during cooking or until charred. Remove the peppers to a plate and add the kale to the grill. Grill the kale for 30 seconds to 1 minute on one side, then flip and grill another 30 seconds to 1 minute or until just beginning to char on the edges. Remove the kale leaves and the garlic from the grill. Allow the veggies to cool slightly and then slice the bell pepper, chop the kale and mince the garlic into a paste. Set aside.
- Add the balsamic vinegar and honey to a small saucepan and bring to a boil. Reduce to a very low simmer and cook for 10-15 minutes, until liquid reduces by about half and is slightly syrupy. Remove the balsamic from the heat add the remaining 1/2 cup olive oil, lemon juice, mashed garlic paste and a pinch of crushed red pepper. Whisk to combine and set aside.
- Bring a large pot of water to a boil. Boil the pasta according to package directions. Drain the pasta and add to a large serving bowl. To the bowl add the sliced peppers, chopped kale, basil, oregano, pepperchinis, sun-dried tomatoes, kalamata olives, pine nuts and mozzarella. Add half the dressing and toss well. Taste and add the remaining dressing if desired. Sprinkle with blue cheese and serve warm or at room temperature.
4. Avocado Ranch Dip
Believe us when we claim we’ve discovered your new favorite veggie dip. This herby, creamy concoction is a combination of avocado and Greek yogurt, resulting in a fiber- and protein-rich dip oozing with traditional ranch taste. Serve with fresh vegetables or Simple Mills Veggie Pita Crackers.
INGREDIENTS
- 1 large ripe avocado, pit removed
- 3/4 cup plain nonfat Greek yogurt
- 2-3 tablespoons ranch seasoning mix (store bought or homemade)
- 1 garlic clove
- 1 lime, juiced
- salt to taste
- fresh chopped chives
- sliced veggies, chips, pita chips, etc.
Instructions
Add the avocado, yogurt, ranch seasoning, garlic, and lime juice to a food processor. Process until smooth. Season with salt to taste. Garnish with chopped chives if desired. Serve with sliced veggies, chips, or pita chips.
5. Lemony Whipped Goat Cheese
There’s something so satisfying about biting into a crunchy crostini, and these tangy-sweet toasts deliver with a bonus dose of protein from the cheese and sharp flavor from the pomegranate and lemon.
INGREDIENTS
- 4 oz. slightly softened goat cheese
- 1 1/2 tsp. grated lemon zest
- 12 pieces crostini
- 2 tsp. honey
- 2 scallions, thinly sliced
- 2 tbsp. pomegranate seeds
- pepper
Instructions
- In mini food processor, pulse goat cheese with lemon zest for 30 sec.
- Spread on crostini, drizzle with honey, and top with scallions, pomegranate seeds, and freshly ground black pepper.
6. Grilled Vegetable and Cheese Quesadilla
When this hearty veggie combination blends with melty cheese and a crunchy tortilla for a nutrient-packed bite, you won’t miss the meat. Don’t have time to prepare your own salsa? Dip it in low-sodium salsas, such as this one from Whole Foods, or On the Border’s Guacamole Salsa.
INGREDIENTS
- 2 bell peppers, quartered
- 1 poblano pepper, quartered
- 1 zucchini and/or summer squash, sliced
- 2 tablespoons extra virgin olive
- 1 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1 ear corn, husked
- 1 jalapeño
- 8 corn or flour tortillas
- 1 cup shredded pepper jack
- 1 1/2 cups shredded cheddar
MANGO SALSA
- 1 mango, diced
- 1 peach, diced
- 1 jalapeño, seeded and chopped
- juice from 1 lime
- 1/4 cup fresh basil, chopped
- 1/4 cup fresh cilantro. chopped
Instructions
- Pre heat the grill to medium high heat. Toss the bell peppers, poblano pepper, and zucchini with olive oil, chili powder, paprika, and a pinch each of salt, and pepper. Grill the vegetables for 3-5 minutes per side or until light char marks appear. During the same time, grill the corn until charred all over.
- Once the veggies are cool enough to handle, cut into smaller pieces. Remove the corn kernels from the cob.
- To make the salsa. Combine all ingredients in a bowl.
- Heat a large skillet over medium heat and add the remaining 1 tablespoon olive oil.
- Place 4 tortillas down on a clean counter. Sprinkle each tortilla with a little cheese, then evenly distribute the veggies, add a spoonful of mango salsa, and then another sprinkle of cheese. Place the tortilla onto the hot griddle or skillet and cover with the top plain tortilla. Cook until the bottom is crispy and golden brown, then gently flip and cook for another 2-3 minutes until golden.
- Serve with the remaining salsa and avocado. Enjoy!
7. Lemony Artichoke White Bean Dip
Consider it hummus, but creamier, due to the substitution of white beans for garbanzos and the inclusion of artichoke hearts to the mix. This pairs well with Stacy’s Pita Thins or Kibo Chickpea Chips.
INGREDIENTS
- 14-ounce can white beans, rinsed and drained ( about 1 1/2 cups cooked white beans)
- 12-ounce jar marinated artichokes hearts (about 1 1/2 cups), drained, save the marinade!
- 2 cloves garlic
- 3 tablespoons tahini paste
- 3/4 teaspoons salt
- 1/4 teaspoon cracked pepper
- zest from one large lemon, divided
- 1 tablespoon olive oil
Instructions
- Place drained, rinsed white beans in a food processor (or use a Vita mix- for ultra-creamy!), add garlic, drained aritchoke hearts, tahini paste, salt, pepper and 2/3 rds of the lemon zest. Add 1 tabblespoon olive oil and 3-4 tablespoons of the marinade ( start with 3) and puree until ultra-smooth. In a food processor, this may take up to 2 minutes! You want this as creamy as possible.
- Taste and adjust salt, adding more to taste. For a “looser” dip, add a little more marinade, a tablespoon at a time.
- Spoon Artichoke dip into medium-sized shallow bowl and with the back of a spoon, swirl a circular “well” into it, where the olive oil will go. See photos.
- Drizzle a couple tablespoons olive oil into the “well”, sprinkle with chili flakes snf scatter with fresh herbs and the remaining lemon zest.
- Serve with crackers, veggies, chips, or toasty pita bread.
8. Roasted Pepper and Aioli Flatbread
This restaurant-quality appetizer includes chickpea flatbread, roasted peppers, and a creamy aioli sauce that elevates the dish. You won’t be sorry if you forego your usual takeaway for under 500 calories, 9 grams of protein, and 5 grams of fiber per dish.
INGREDIENTS
For Chickpea Flatbread
- 10 1/2 oz. chickpea flour (about 2 1/2 c.)
- 2 tsp. kosher salt
- 1 tsp. freshly ground black pepper
- 1/4 c. plus 2 tbsp. olive oil, plus more for pan
For Roasted Pepper And Aioli Topping
- 2 lb. mini bell peppers
- 2 tbsp. preferred cooking oil
- 1 1/2 tsp. smoked paprika
- kosher salt
- pepper
- 1 c. homemade or store-bought aioli or vegan mayo
- 2 tbsp. finely chopped flat-leaf parsley
- flaky sea salt, for serving
Instructions
- In medium bowl, whisk together chickpea flour, salt, and pepper. While whisking, pour in 3 1/2 cups water in steady stream and whisk until incorporated. Whisk in 1/4 cup oil. Cover and let stand at room temp 8 to 10 hr. or refrigerate at least 18 hr. and up to 24 hr.
- When ready to bake, place rack in highest position and heat oven to 425°F. Brush 9- by 13-in. baking pan with oil. Line bottom with parchment paper; brush paper. Pour batter into prepared pan. Bake on top rack 25 to 45 min., until flatbread is firm. There should be no soft bits and no indentation left when you press bread with your finger. (Baking time will vary based on how long batter rested. The longer the resting time, the faster bread will bake.)
- While flatbread is baking, on rimmed baking sheet, toss peppers with oil, paprika, 1 tsp. salt, and 1/2 tsp. pepper. Roast on bottom rack, tossing once, until peppers are tender and dark brown in spots, 30 to 35 min.
- Remove peppers from oven. When cool enough to handle, pull off and discard stems.
- When flatbread is done cooking, remove from oven and reset oven to broil on high. Brush with remaining 2 tbsp. oil and return flatbread to oven. Broil until top is golden brown and begins to bubble, 1 to 5 min. (A gas broiler will brown flatbread much faster than an electric one, so keep an eye on it.)
- Run flexible spatula around edges of flatbread and flip from pan onto wire rack, then flip again, this time right side up, onto cutting board.
- Spread aioli over flatbread, leaving 1/2-in. border. Top with roasted peppers, then sprinkle with parsley and flaky sea salt if desired. Cut into squares to serve.
9. Chipotle Chicken Wings With Avocado Crema
Chicken wings are the official football snack. They’re baked, yet they’re just as crunchy as the fried version. Dip these hot wings into a generous serving of avocado crème to gently cool them down.
INGREDIENTS
Chicken Wings
- 1 kg (2.2lbs) chicken wings
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp pepper
- 1/4 cup chopped chipotle or ancho chili *
- 1/4 cup dates
- 1 tsp cumin
- 2 tsp smoked paprika
- 2 tbsp melted coconut oil
- 2 tbsp apple cider vinegar
- 2 tbsp water
- 1 tbsp chopped cilantro for garnish
Avocado Crema
- 1 large avocado
- 1 tbsp lime juice
- 1/4 cup cilantro
- 1 tbsp apple cider vinegar
- 1-2 tbsp water
- 1/4 tsp salt
Instructions
Chicken Wings
- Preheat the oven to 200 degrees Celsius (400 degrees Fahrenheit). Place a wire rack on a baking sheet.
- In a bowl toss the chicken wings with the olive oil, salt and pepper and lay them out evenly on the wire rack. Bake the chicken wings in the oven for 35 minutes until crispy and golden in colour.
- While the chicken wings are baking, in a blender combine the chili, dates, cumin, paprika, coconut oil, vinegar and water. Blend until completely smooth. If the mixture is too thick add a splash more water.
- When the chicken wings are done, remove from the oven and toss them in the chipotle sauce.
Avocado Crema
- In a blender combine all of the ingredients for the avocado creme and blend until smooth. Add more water if you prefer it to be more liquid. Serve alongside the chicken wings for dipping.
10. Crispy Prosciutto Baked Brie Bites With Honey Pears and Walnuts
Get the gooey pleasure of baked brie in a fiber-filled one-bite delicacy that’s salty-creamy-crispy-sweet all at once. Applegate Naturals, Colameco’s, and Volpi all make excellent all-natural prosciutto.
INGREDIENTS
- 20 sheets phyllo dough thawed
- 6 tablespoons butter melted
- 12 slices thinly cut prosciutto
- 1/3 cup honey
- 2 pears thinly sliced OR diced
- 3/4 cups old fashioned oats
- 3/4 cup raw walnuts roughly chopped
- 1 tablespoon flour
- 1 tablespoon brown sugar
- 3 tablespoons butter
- 2 ounce wheels brie cut each into 16 equal wedges, 8
- arils from one pomegranate for garnish
Instructions
- Preheat oven to 375 degrees F. Lightly grease two (12-cup) muffin/cupcake tins.
- Take a sheet of phyllo and brush with melted butter. Lay another sheet on top and repeat until you have five phyllo sheets stacked up. Cut the sheets into 6 equal squares and push into the prepared cupcake tins, fitting the phyllo snugly into the tin. Repeat with the remaining sheets of phyllo dough.
- Now take the prosciutto and cut each piece in half lengthwise. Fit the prosciutto in a single layer inside the cups.
- Bake for about 10 minutes or until golden just set. Watch carefully and don’t let them burn. Remove the cups from the molds and place on a baking sheet.
- Meanwhile, add the honey to a skillet with sides and bring to a boil, boil 3-5 minutes or until the honey just starts to thicken. Remove from the heat and add the pear slices. Let the pears sit in the syrup for a few minutes, but no longer. You don’t want the pears to become too soft to work with. Remove the pears from the honey.
- In a bowl, combine the oats, walnuts, brown sugar and flour. Use your hands to mix in the butter until the mixture is moist and crumbly.
- Place a few pears inside each phyllo cup. Add 1 wedge of brie and top with a tablespoon of the walnut-oat mixture.
- Place back in the oven and bake for 15 minutes or until the crumble is golden. Remove from the oven and transfer to a serving plate. Garnish with pomegranate arils and drizzle with honey. Serve warm.