Rather than serving calorie-laden dishes at your Super Bowl party, prepare healthy football fare you can indulge in guilt-free. These 7 recipes offer healthier versions of your favorite game-day meals, including Guilt-Free Buffalo Wings, Vegetarian Beans in Blankets, and Southwestern Layered Bean Dip. Slimming snacks, light entrees, and nutritious desserts will score a touchdown with your game-day guests!
1. Southwestern Layered Bean Dip
No football party should be without Eating Well’s fiber-filled Southwestern Layered Bean Dip. Reduced-fat sour cream is paired with full-fat cheese, ensuring you have a light yet full-flavored, dip to serve your game-day guests. The recipe yields 12 servings, with each containing 146 calories, 7 grams of fat, 7 grams of protein, and 5 grams of fiber. We suggest pairing this dip with Food.com’s Healthy Baked Corn Tortilla Chips.
- 1 (16-ounce) can nonfat refried beans, preferably spicy
- 1 (15-ounce) can black beans, rinsed
- 4 scallions, sliced
- ½ cup prepared salsa
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ cup pickled jalapeño slices, chopped
- 1 cup shredded Monterey Jack or cheddar cheese
- ½ cup reduced-fat sour cream
- 1½ cups chopped romaine lettuce
- 1 medium tomato, chopped
- 1 medium avocado, chopped
- ¼ cup canned sliced black olives, optional
Directions: Combine refried beans, black beans, scallions, salsa, cumin, chili powder, and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese. Microwave on high until the cheese is melted and the beans are hot, 3 to 5 minutes. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado, and olives.
2. Guilt-Free Buffalo Wings
Using chicken tenders instead of wings will result in a dish that has more protein and fewer calories. Women’s Health’s Guilt-Free Buffalo Wings are low in fat and calories, and filled with smoky flavors that football fans won’t be able to resist. The recipe yields 4 servings; each contains 218.9 calories, 4.3 grams of fat, 28.7 grams of protein, and 4.4 grams of fiber. We suggest coating your chicken pieces with AllRecipes.com’s Buffalo Chicken Wing Sauce.
- 1 pound chicken tenders
- Ground black pepper
- ⅓ cup prepared Buffalo wing sauce
- 4 ribs celery, cut into sticks
- 4 carrots, cut into sticks
- 2 cucumbers, cut into spears
- ⅓ cup fat-free ranch dressing
Directions: Season the chicken tenders to taste with salt and pepper. Coat a ridged grill pan with olive oil spray and heat over medium-high heat, or heat an electric countertop griller. Grill the chicken, turning once, about 4 minutes, or until browned and no longer pink in the thickest part. Cut into bite-size pieces. Transfer to a bowl and toss with the Buffalo sauce. Place the chicken on a platter with the celery, carrots, cucumbers, and ranch dressing for dipping. Serve with wooden picks.
3. Sweet Potato Skins
Delicious as they may be, potato skins are often riddled with fat and calories. A great alternative is Woman’s Day’s Sweet Potato Skins, a healthy appetizer that’s packed with warm and spicy flavors. The recipe yields 8 servings; each has 86 calories, 1 gram of fat, 2 grams of protein, and 3 grams of fiber. Not only does cayenne pepper give this dish a zesty kick, but it also can help you shed pounds. Jillian Michaels explains that a component in cayenne peppers called capsaicin raises your body’s temperature and causes your metabolism to speed up.
- 8 small sweet potatoes, about 3 pounds total, scrubbed
- ¼ cup grated Parmesan
- ⅛ teaspoon cayenne pepper
- Olive oil cooking spray
Directions: Heat oven to 425 degrees Fahrenheit. Using a sharp knife, cut off 4 ¼-inch-thick skins from each potato; reserve the centers for another use. Place the skins on rimmed baking sheets. Bake until tender, 20 to 25 minutes. Meanwhile, in a small bowl, combine the Parmesan and cayenne pepper. Remove the potato skins from the oven and heat the broiler. Lightly spray the potatoes with olive oil spray and sprinkle with the Parmesan mixture. Broil until golden-brown, 4 to 5 minutes.
4. Mini Turkey Burgers With Gorgonzola
Cooking Light’s healthy sliders will take center stage at your Super Bowl party. The recipe yields 12 servings, with each containing 169 calories, 4.9 grams of fat, and 14.5 grams of protein. For an even healthier dish, serve your turkey burgers on Art of Natural Living’s Light and Healthy White Wheat Slider Rolls.
- ½ teaspoon garlic powder
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1¼ pounds ground turkey breast
- ½ cup (2 ounces) crumbled Gorgonzola cheese
- Cooking spray
- ¼ cup reduced-fat mayonnaise
- 2 tablespoons minced sweet gherkin pickle (about 2 small)
- ⅛ teaspoon freshly ground black pepper
- 12 (1-ounce) dinner rolls
- 6 curly leaf lettuce leaves, torn in half
Directions: Preheat oven to 400 degrees Fahrenheit. Combine first 4 ingredients in a large bowl. Add cheese, stirring with a fork just until combined. Divide turkey mixture into 12 equal portions, shaping each into a ¼-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 4 patties; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done. Place patties on a large baking sheet in a single layer. Repeat procedure with remaining patties.
Coat a large baking sheet with cooking spray. Place patties on baking sheet in a single layer; cover with foil. Bake 10 minutes or until thoroughly heated. Keep warm. Combine mayonnaise, pickle, and ⅛ teaspoon pepper in a small bowl. Cut rolls in half horizontally. Spread about 1 teaspoon mayonnaise mixture on bottom half of each roll; top each with 1 turkey patty and 1 piece lettuce. Cover with tops of rolls. Serve immediately.
5. Vegetarian Beans in Blankets
Serve your Super Bowl guests a whole wheat, vegetable-packed version of pigs in a blanket. Food Network’s vegetarian recipe yields 8 to 10 servings. Each contains 190 calories, 11 grams of fat, 7 grams of protein, and 3 grams of fiber.
- ¾ pound (12 ounces) green beans, trimmed and halved crosswise
- 1 teaspoon extra-virgin olive oil
- Fine salt
- 2 cups whole-wheat pastry flour, plus more for kneading
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- Fine salt
- 4 tablespoons (½ stick) cold unsalted butter, cut into small cubes
- ⅔ cup low-fat milk
- 4 ounces dill Havarti cheese, shredded
- 1 large egg, lightly beaten
- ½ teaspoon caraway seeds
- 2 tablespoons country Dijon mustard
- 1 tablespoon sour cream
Directions: Position 2 oven racks in the upper and lower thirds of the oven and preheat to 375 degrees Fahrenheit. Line 2 baking sheets with parchment. Put the green beans in a large microwave-safe bowl with a splash of water, cover, and microwave until bright green and crisp-tender, about 5 minutes. Let cool, then toss with the oil and a large pinch of salt. Meanwhile, whisk together the flour, baking powder, baking soda, and 1 teaspoon salt in a medium bowl. Add the butter and work it into the flour mixture with your fingers until the butter is broken down into very small, pea-size pieces. Make a well in the center and pour in the milk. Stir the dry ingredients into the wet with a fork.
Once the dough comes together, knead it gently a couple of times on a well-floured work surface. Roll it out to a little thinner than ⅛ inch. Cut it into as many 1½-by-3-inch rectangles as you can; discard any scraps. On each rectangle, lay 4 green bean halves crosswise and top with about 1 teaspoon of the cheese; roll up the rectangle, making sure the ends overlap; seal and arrange, seam-side down, 2 inches apart on a prepared baking sheet. Brush each with egg and sprinkle with caraway seeds. Bake until golden-brown, 15 to 18 minutes. Let cool on the baking sheets for a few minutes. Meanwhile, mix together the mustard and sour cream in a small bowl. Serve on the side as a dipping sauce.
Tired of serving standard guacamole at your game-day get-togethers? Prepare Domestic Fits’ Broccomole, a rich and creamy dip that’s low in fat and calories. Care 2 notes that broccoli is packed with vitamins C and K, calcium, antioxidants, and fiber; eating it reduces your risk of cancer, lowers your cholesterol, boosts your immunity, and aids in bone health.
- 3 cups chopped broccoli
- 1 jalapeño, chopped, seeds removed
- 2 tablespoons green onions
- 1 teaspoon olive oil
- 2 ounces fat-free cream cheese
- ¼ teaspoon chili powder
- 1 tablespoon cilantro
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
Directions: Cook the broccoli in lightly salted water until very soft. Drain broccoli very well. Transfer to a food processor. Add the remaining ingredients and process until smooth. Add additional olive oil for a smoother texture. Serve warm.
7. Raw Vegan Fudge Brownies
Looking for the perfect fourth-quarter pick-me-up to serve at your Super Bowl party? Prepare Raw Vegan Fudge Brownies, which are chock-full of protein, antioxidants, vitamins, and minerals. Lauren Murphy’s recipe via PopSugar yields 16 squares.
- 1 cup pitted medjool dates
- 1 cup mixed raw walnuts and almonds
- ¼ cup raw cocoa
- 2 ripe bananas
- ½ cup raw cocoa
- 4 tablespoons raw almond butter
- 4 tablespoons raw honey
Directions: Mix together all bottom ingredients in a food processor until well blended. Spread bottom ingredients in a large glass baking pan until evenly distributed. Mix together top ingredients in a food processor until well blended. Spread top blend over bottom layer base until evenly distributed. Place in freezer for 30 minutes. Cut into 16 squares, serve, and enjoy.