5 Healthy Super Bowl Swaps

5 Healthy Super Bowl Swaps

Asian Chicken Wings

By Natalie Rizzo, MS, RD Contributing Blogger

I love Super Bowl Sunday because it gives me a chance to cook a variety of delicious and fun appetizers and finger food. Unfortunately, many of the Super Bowl classics are extremely high in calories, sodium and sugar. When I don’t bring my own healthy dishes, I often leave a Super Bowl party with a stomach ache after making some regretful food choices. This year, I want to avoid the post-Super Bowl Sunday guilt, so I’ve come up with some healthy Super Bowl Party recipes to make. Swap out one or more of your traditional high calorie recipes for these healthy, delicious alternatives.

Instead of: Mozzarella Sticks
This favorite game-day appetizer is usually loaded with sodium and calories, and it’s almost impossible to eat just one.

Make this: Cauliflower Hummus Bites by Dixya Bhattari, RD of Food, Please & Health
These adorable little bite-sized nuggets are made with veggies and hummus, and provide protein, fiber and healthy fats to your game day spread. And, you won’t feel guilty about eating more than one!

Cauliflower Bites

Instead of: Salty, greasy Potato Chips

Make this: Roasted Crunchy Chickpeas by Natalie Rizzo, MS, RD of Nutrition á la Natalie
This high protein snack is so easy to make and will satisfy anyone with a salty tooth and crunchy craving.


Instead of: Store bought dip
Dips that come in a can or jar have a ton of artificial flavors and processed ingredients.

Make this: Creamy Corn Avocado Dip with Chipotle Popcorn by Abbey Sharp, RD of Abbey’s Kitchen
Abbey describes this dish better than I could. She says, “this dip combines the natural sweetness of corn with the bright tanginess of lime and protein-rich Greek yogurt, the creaminess of avocado and ricotta, and a little heat from some jalapeno and chipotle chili.” How good does that sounds?! Plus, it’s healthy!

Creamy Corn Avocado Dip


Instead of: Fried chicken wings with sugary sauce

Make this: Asian Sticky Wings by Kalee Lundmark, MS, RD of The Crowded Table (pictured above)
These Asian flavored chicken wings are cooked in a slow cooker, so you can make them ahead of time and forget about them for a few hours. This healthier cooking method omits the frying and still leaves a juicy and delicious wing. Serve these up at your Super Bowl party, and your guests won’t even know they are a healthier swap.


Instead of: Beef Chili filled with fat and oil

Make this: Pumpkin Chipotle Chili by Rachael Hartley, RD of Avocado A Day Nutrition
No football party is complete without chili. This delicious version uses seasonal vegetables to make a comforting, hearty dish for your Super Bowl Sunday party.

Pumpkin Chipotle Chili



Natalie is a NYC based Registered Dietitian, working in the food service and corporate wellness industry. Natalie helps busy, active people live their healthiest lives with her realistic and simplistic approach to nutrition.  She believes that healthy food should be tasty food, and her blog, Nutrition à la  Natalie, is full of plant-based recipes and nutrition information. To stay up to date with Natalie’s recipes or nutrition tips, follow her on Twitter or like her page on Facebook.  

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