Some people watch the Super Bowl to cheer on their team. Others are all about the halftime show. And some just love any excuse for a good party.
And what’s a party without great food? Appetizers are the real star players on Sunday, but if you’ve been trying to eat a more nutritious diet, you may wonder whether the usual game day spread cuts the mustard.
“Super Bowl food is all about comfort. The appetizers lead with taste and convenience, which usually means food that’s higher in calories, fat, and sodium,” says Bianca Tamburello, a registered dietitian-nutritionist (RDN) based in Boston. Those dishes commonly take the form of usual suspects like chips and dip, mozzarella sticks, pizza, and the like. These foods often skimp on key nutrients that help you feel full, like fiber and protein, which may be one reason people tend to overeat on this day.
Still, you should enjoy yourself, says Tamburello. “I’m a fan of the 80/20 rule, which means eating nutrient-packed wholesome foods 80 percent of the time and saving 20 percent for more indulgent treats,” she says.
You might consider bringing that tip with you to your Super Bowl party and keeping it in mind as you decide what to eat. Namely, fill up most of your plate with good-for-you fare, but leave room for your perennial favorites.
To help you achieve that balance, here are Tamburello’s top five picks for the healthiest appetizers you’re likely to find at a Super Bowl party and five choices she says aren’t winning trophies for their nutritional content. Use it as a guide to create a winning plate.
Best Super Bowl Appetizers
Not all party foods are created equally. Here, Tamburello gives her top five picks for crowd-pleasing appetizers that also pack a nutritional punch.
1. Veggies and Guac or Tzatziki
Yes, we said “veggies,” but hear us out: They’re cold and crunchy and fresh, so they can balance out some of the richer-tasting appetizers. What’s more, their fiber and water contents will help fill and satisfy you, says Tamburello.
Dip those carrot sticks, pepper strips, or mini cukes in a spread like tzatziki (made with a yogurt base), guacamole (packed with healthy fats), or “yogamole” (a dip made with a combination of guac and protein-rich Greek yogurt).
2. Cowboy Caviar
Cowboy caviar is a hearty combination of chopped tomatoes, onion, beans, corn, and bell pepper that’s tossed with a tangy dressing. (You can buy it premade or jarred in the salsa section at the grocery store.)
3. Air-Fried or Baked Buffalo Wings
Traditional preparation of chicken wings involves deep-frying, then smothering each wing in a sticky sauce, before dipping in blue cheese or ranch dressing, which spikes the saturated fat content. Certain sauces may be high in sugar, too.
Another option, Tamburello says: Make air-fried or baked buffalo cauliflower bites for that buffalo sauce flavor — which may be what you’re really after — and sneak in extra veggies in the process.
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4. Roasted Chickpeas
They make a nice savory addition to a charcuterie board, says Tamburello. Plus, they’re pretty easy to make yourself.
5. Whole-Wheat Pita Chips and Hummus
Worst Super Bowl Appetizers
If you live for seven-layer dip and nachos, Tamburello has good and bad news for you. The bad news: These dishes are among her picks for the least healthy Super Bowl appetizers. The good news? She has ideas for how you can tweak each recipe so you can mindfully enjoy as you root on your favorite team.
1. Loaded Nachos
On top of fried tortilla chips go all the high-calorie toppings you can dream up, says Tamburello: lots of cheese, sour cream, and ground beef.
2. Spinach Artichoke Dip
Made with a base of cream cheese, sour cream, mayonnaise, and additional shredded cheese, this dip may include veggies, but it’s far from a healthy food.
3. 7-Layer Dip
Instead of serving a seven-layer dip — usually made with refried beans, sour cream, cheese, and guac — Tamburello suggests focusing on the nutrient-rich layer: Serve a bowl of guacamole on its own.
4. Potato Chips
Nothing against spuds, really, but in the context of other higher-calorie appetizers, they may not be worth the space on your plate. If you munch on them mindlessly while watching the game, you may not have room for some of the other food you crave on this day.
5. Mozzarella Sticks
“Add one or two to your plate, and then fill the rest with the healthier appetizers on this list,” she says. “You don’t have to deprive yourself of food that you enjoy and savor.” It’s called the Super Bowl for a reason.
The Takeaway
- Super Bowl viewing parties often feature an endless stream of crowd-pleasing snacks. According to a registered dietitian-nutritionist, some options have a stronger nutrient profile than others.
- Top picks for healthy Super Bowl snacks include vegetables with guacamole, air-friend buffalo wings, roasted chickpeas, and more.
- The least healthy picks for Super Bowl appetizers include options dense with saturated fat and calories, like loaded nachos, spinach artichoke dip, potato chips, and more.
- It’s possible to tweak less healthy options to improve their nutritional contents.
Reyna Franco, RDN
Medical Reviewer
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Jessica Migala
Author
Jessica Migala is a freelance writer with over 15 years of experience, specializing in health, nutrition, fitness, and beauty. She has written extensively about vision care, diabetes, dermatology, gastrointestinal health, cardiovascular health, cancer, pregnancy, and gynecology. She was previously an assistant editor at Prevention where she wrote monthly science-based beauty news items and feature stories.
She has contributed to more than 40 print and digital publications, including Cosmopolitan, O:The Oprah Magazine, Real Simple, Woman’s Day, Women’s Health, Fitness, Family Circle, Health, Prevention, Self, VICE, and more. Migala lives in the Chicago suburbs with her husband, two young boys, rescue beagle, and 15 fish. When not reporting, she likes running, bike rides, and a glass of wine (in moderation, of course).