Hustle Up for Healthy Super Bowl Snacks

Last year, 46% of American households tuned in to watch the Super Bowl.  There are many reasons why everyone looks forward to the big game, such as cheering on your favorite team, catching up with family and friends, or seeing a 30 second commercial worth $3.5 million.  But let’s not forget one of the biggest components of all…party food!

The Super Bowl is ranked as the second largest food consumption event of the year: with Thanksgiving ranking at number one.  The average Super Bowl viewer will consume approximately 1,200 calories while watching the game, which is roughly half the total calories most people need for an entire day. 

So recruit a strong defensive line against high calorie snacks! Huddle up and choose the right play call to get the appetizers you love into some healthy dip options that are lower in calories and full of flavor.

Warm Buffalo Chicken Salad Dip

Instead of the cost and extra calories associated with ordering chicken wings, try a warm buffalo chicken salad dip.  Serve with raw vegetables, like celery, carrots, or green pepper strips.

6 buffalo chicken wings = 500 calories
½ cup serving of warm buffalo chicken salad dip = 130 calories

• 16 oz boneless, skinless, raw chicken breasts
• ½ teaspoon ground black pepper
• 1½ teaspoon garlic powder
• 1½ teaspoon onion powder
• 8 oz fat free cream cheese, softened
• 2 Tbsp. butter spread (ex. Brummel & Brown spread)
• ½ cup fat free sour cream
• ¼ cup cayenne pepper sauce (ex. Frank’s RedHot cayenne pepper sauce)
• ½ packet of Hidden Valley Ranch Dressing dry mix

1. Pre-heat oven to 325 degrees F.
2. Rub chicken with pepper, garlic powder, and onion powder.
3. Spray a skillet with non-fat cooking spray, and set on medium/high heat.
4. Put in chicken breasts and cook until brown on both sides and meat is cooked through.  (You may need to add some water and cover to cook chicken thoroughly; the chicken should reach 165 degrees.)
5. Once chicken is cooked, shred the meat and set aside.
6. In an oven-safe bowl or glass dish, stir softened cream cheese and butter spread until smooth.
7. Add chicken, sour cream, pepper sauce, and ranch dry mix.  Mix until thoroughly combined.
8. Bake in the over for about 15-25 minutes, or until dip is heated all the way through.
9. Serve warm.  Add more hot sauce to taste.

Recipe makes about 9 servings; each serving ½ cup.

Nutrition information per serving
Calories: 130 
Protein: 14g
Total fat: 7g
Saturated fat: 4g
Fiber: 0g

Calorie information calculated from

Recipe adapted from here.

Layered Mexican Dip

This dip contains fewer calories per serving than traditional nachos.  So, instead of snoozing into a ‘food-coma’ during halftime, you can enjoy Beyoncé and Lady Gaga working the stage. Serve with bell pepper strips and whole grain tortilla chips.

1 serving (8 chips) Chili’s classic nachos = 830 calories
½ cup layered mexican dip = 140 calories (8 chips plus ½ cup dip is 300 calories)

• 6 avocadoes
• 1 lime
• 2, 16 oz cans fat free refried beans
• 3 cups fat free plain greek yogurt
• 1½ cups pico de gallo (store-bought or homemade)
• ¼ cup fresh cilantro

1. In a medium size bowl, mash-up the avocadoes.  Squeeze the juice of one lime over the avocado mixture.
2. In a glass casserole dish, spread 1 can refried beans to completely cover the bottom of the dish.
3. Next layer, add half of the avocado and lime mixture to completely cover the bean layer.
4. Next add 1½ cups greek yogurt to completely cover the avocado layer.
5. Add all of the pico de gallo as the 4th layer.
6. Repeat the layers of remaining refried beans, then avocado mixture, then greek yogurt.
7. Decorate top with fresh cilantro leaves.
8. Chill until ready to serve.

Recipe makes about 18 servings; each serving is a ½ cup. 

Nutrition information per serving
Calories: 140
Protein: 5g
Total fat: 10g
Saturated fat: 1g
Fiber: 6g

Calorie information calculated from Recipe from collaboration of MGH nutrition interns.

Warning: The extra energy you have from eating lower calorie snacks may cause more jumping and yelling as your team intercepts a pass, runs 90 yards, and dives into the end zone.

Healthy snacks, hefty flavor, hike!

Alicia St. Romain is a dietetic intern at MGH.  She has a bachelor’s degree from Louisiana State University with a major in nutritional sciences and a minor in theater.  She is an avid SEC college football fan and is a member of the LSU Boston Alumni Association. She is starting to follow the Patriots as a new Boston resident … go Pats!

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Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

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