Football and food — it’s a timeless duo that unites many people in the United States, especially when the Big Game rolls around.
It can be tough to stick with a healthy eating plan on special occasions like the Super Bowl, but you can still enjoy your favorite foods in moderation. As Colorado-based registered dietitian and certified intuitive eating counselor Kayli Anderson says, “Sometimes the real thing is the best choice! If you’re craving nachos and you know [healthy] swaps will just leave you wanting more, then mindfully enjoy the real thing. If you stay present and enjoy each bite, you’ll likely end up eating less than if you mindlessly eat a ‘healthier’ version.”
That said, if you’re looking to lighten up your party spread this year, there are healthy, low-calorie dishes that can help support weight loss or maintenance as well as your nutrition. Here’s a sampling of some of the most popular snacks logged on the Lose It! app on Super Bowl Sunday with registered dietitians’ recommendations for healthier swaps.
Healthier Swaps for 7 of the Most Popular Game-Day Snacks
The snack foods listed below were popular on February 12, 2023 — Super Bowl Sunday — surpassing their average number of times logged in the Lose It! app. They might be on your menu this year, too. But if you’re up for a change, try these healthier game-day swaps from our recipe database that will help support your weight loss goals.
1. Swap Yellow Corn Tortilla Chips for Cheesy Bell Pepper Nachos (257 calories)
Who says nachos can’t be healthy? These Cheesy Bell Pepper Nachos redefine the game-day classic by replacing yellow corn tortilla chips with colorful bell peppers.
Anderson advocates for this swap, noting that bell peppers contain vitamin C and antioxidants, something a chip can’t provide. One medium bell pepper has 152 milligrams of vitamin C, which is more than 150 percent of the vitamin C you need daily (the recommended daily allowance is 90 mg for men and 75 mg for women). From Anderson’s point of view, this swap is a nutritional no-brainer and an easy way to boost your daily serving of veggies, which are not only a boon nutritionally, but also a significant ally in weight loss, according to research published in Nutrients in November 2018.
2. Swap French Onion Dip for Texas Caviar (172 calories)
Ditch the French onion dip for this zesty Texas Caviar, also known as Bean Salsa. Vandana Sheth, RDN, CDCES, author of My Indian Table: Quick and Tasty Vegetarian Recipes, says this switch offers many benefits.
“Since Texas Caviar is crafted from a variety of beans, it boasts higher protein, more fiber, and lower fat content,” Sheth explains. “The chopped veggies in the caviar not only add a burst of flavor, but also contribute to a more satisfying snacking experience.” This means a higher potential to curb overeating, according to research published in October 2019 in The Journal of Nutrition — a win for calorie-conscious snackers.
3. Swap Fried Chicken Wings for Spinach Turkey Burgers (212 calories)
Take your game-day spread to the next level with these Spinach Turkey Burgers. Brimming with lean protein and nutrient-packed spinach, these burgers offer a healthy departure from the usual fried chicken wings.
“Turkey burgers offer a superior nutritional profile, providing a well-balanced mix of protein, iron, and vitamins without the excess calories, unnecessary additives, and saturated fat found in traditional options,” Sheth says. Meanwhile, spinach is high in vitamins A and K. These vitamins contribute to overall well-being and play roles in metabolism and bone health.
4. Swap Queso for Mexican Street Corn Salad (175 calories)
While queso is a classic, consider embracing the bold flavors of Mexican Street Corn Salad. This dish is a definite winner, marrying the sweetness of corn with a kick of spices. “It’s not only a flavor upgrade — it’s a fiber boost,” says Sheth.
Corn’s natural fiber content plays a crucial role in digestive health, helping to regulate your hunger and fullness cues, according to a review in Nutrients in August 2023, as well as promoting a prolonged feeling of satiety. Plus, there’s no denying the nutritional benefits you get from using fresh ingredients, Sheth says.
5. Swap Jalapeño Cream Cheese Stuffed Bacon Wrapped Poppers for Chickpea Pasta Salad (183 calories)
Looking to ditch the bacon jalapeño poppers and dive into a meatless dish for the big game? Switch things up with this crowd-pleasing Chickpea Pasta Salad.
“Chickpeas are a great addition to a healthy diet, especially if you’re trying to watch your calories and lose weight,” says Amber Trejo, a New York–based registered dietitian nutritionist and personal trainer. She points out that the high fiber content satisfies your hunger while keeping your gut happy and healthy.
6. Swap Buffalo Chicken Dip for Creamy Salmon and Jalapeño Dip (195 calories)
This Creamy Salmon and Jalapeño Dip brings a punch of healthy omega-3 fatty acids to the party. “Omega-3 fatty acids play a critical role in our health, as they help reduce heart disease and inflammation and support brain function,” Trejo says. Eating salmon in dip form is a smart play for those aiming to include fish in their weight loss journey.
And while you may miss those classic buffalo flavors, the fresh jalapeños will give you that same beloved level of heat, plus a little metabolism boost.
7. Swap Pigs in a Blanket for Veggie Potstickers (29 calories)
Crispy on the outside and tender on the inside, these Veggie Potstickers are a low-calorie delight. Acknowledging the flavor difference between veggie potstickers and pigs in a blanket, Sheth says that opting for the potstickers is a strategic move for those striving to make more intentional healthy choices. “It’s an easy way to increase veggie intake without sacrificing the fun, enjoyment, and convenience of a finger food,” she adds. Plus, avoiding processed meats — like hot dogs, a key ingredient in pigs in a blanket — can help you steer clear of inflammation that often prompts weight gain, according to research published in January 2022 in Nutrition, Metabolism & Cardiovascular Diseases.
Game On
By incorporating these low-calorie and nutrient-packed swaps into your party spread, you can strike a balance between health and social enjoyment while you stay on track with weight loss or maintenance, if that’s your goal. Regardless of the game’s outcome, the true victory lies in making healthy choices a consistent part of your life. Here’s to enjoying the game, the company, and maintaining a commitment to your weight loss goals.
Editorial Sources and Fact-Checking
- Peppers, Sweet, Red, Raw. USDA. April 1, 2019.
- Vitamin C. Harvard T.H. Chan School of Public Health. March 2023.
- Nour M, Lutze SA, Grech A, et al. The Relationship Between Vegetable Intake and Weight Outcomes: A Systematic Review of Cohort Studies. Nutrients. November 2, 2018.
- Miketinas DC, Bray GA, Beyl RA, et al. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. The Journal of Nutrition. October 1, 2019.
- Spinach. Have a Plant. Produce for Better Health. 2024.
- Li S, Liu M, Cao S, et al. The Mechanism of the Gut-Brain Axis in Regulating Food Intake. Nutrients. August 25, 2023.
- Khan SU, Lone AN, Shahzeb Khan M, et al. Effect of Omega-3 Fatty Acids on Cardiovascular Outcomes: A Systematic Review and Meta-Analysis. eClinicalMedicine. July 8, 2021.
- Dighriri IM, Alsubaie AM, Hakami FM, et al. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. October 9, 2022.
- Riboldi BP, Luft VC, Bracco PA, et al. The Inflammatory Food Index and Its Association With Weight Gain and Incidence of Diabetes: Longitudinal Study of Adult Health (ELSA-Brasil). Nutrition, Metabolism & Cardiovascular Diseases. March 2022.
