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Super Bowl parties are usually all about tasty food, beer, and friends, but does all that food have to derail your diet? To start, some of your favorites may not be as bad as you think and with a few easy swaps, you can make the whole spread more macro-friendly - without ruining the experience for everyone. Here’s your quick guide for healthy Super Bowl recipes and easy-to-grab snacks that won't mess with your macros and are still crowd-pleasers.
Not exactly sure how many grams of protein, fat, and carbs you should be eating? Learn your exact daily macro needs to crush your fitness goals using this simple calculator.
What are Healthy Snacks?
Most Super Bowl snack options are either high in refined sugar or loaded with high fat, high-calorie ingredients that are can leave you feeling bloated and like you've thrown a grenade into your progress. However, keep in mind that the occasional "bad" day may not do as much damage as you think. It's when these days get way out of hand and seem to happen every Sunday that you're going to start interfering with your weight loss efforts.
It's all about balance. So if you're looking to indulge a little bit, just plan for the extra calories and stick to your favorite options. Grab a few bites of the items you look forward to and then fill the rest of your plate with healthier snack options that will keep you on track.
The best healthy snack options are going to be snacks lower in calories and higher in nutrition so that you can get your fill without the guilt. Including more non-starchy veggies (basically all vegetables except corn and potatoes) and high-volume foods (think low-calorie fillers like pickles, air-popped popcorn, water chestnuts, and low sugar fruits like melon) is the perfect way to achieve this.
Macro Friendly Snacks
You can't just serve celery sticks, green beans, and fruit. Plus, as long as you stick to your daily calorie and macro balance, you won't ruin your progress! So pairing these options with lean proteins and portion-controlled healthy fats are a great way to add flavor and keep you feeling satisfied.
High protein snacks are associated with better weight management because they may help control hunger and promote blood sugar control (1,2,3). Healthy fats are also thought to be satiating and can make your food taste better (4,5).
Don't forget about liquid calories. Drink plenty of water, cut back on sugar-sweetened beverages and opt for diet-friendly cocktails.
10 Easy Healthy Snacks to Grab at the Store
Here are some great store-bought snacks that require almost zero prep time. Add some of these quick options to your shopping list for when you hit the grocery store before this coming Super Bowl game!
1. Peanuts, Almonds, & Other Nuts
Nuts are a source of protein and healthy fat and have been linked to weight management, better health, and satiety (6,7). Go for lightly salted or get creative with different flavors. Just be mindful of portion sizes since a small handful contains about 170 calories.
Pro tip: For more calorie control, opt for shelled peanuts - they will slow you down while you snack!
2. Popcorn
Research suggests that popcorn may be more satiating than potato chips (8). Satisfy your crunchy cravings with air-popped popcorn or lightly buttered (only 35 calories per cup). You can even add your seasonings at home with a drizzle of oil to create your own blends.
3. Grass-fed Jerky
More and more high-quality, grass-fed jerky options are hitting the market. Look for brands without a lot of added ingredients like sugar and artificial preservatives. Jerky provides 9g protein and only 100 calories per 1 ounce serving.
4. Trail Mix
Mix and match your favorite flavors with your own version, or opt for a pre-made option. Adding in fruit and other ingredients helps reduce overall calories compared to nuts alone - a 1-ounce handful of trail mix has about 130 calories, 4g of protein, and 8g of fat. Bonus! Mix in puffed rice cereal or air-popped popcorn for more filler and fewer calories per serving.
5. String cheese
Low-fat cheese is a great way to get more protein and satisfy cravings. Plus they come already portion-controlled. One cheese stick has 80 calories and 5g of protein.
6. Shrimp Cocktail
Shrimp is a very lean, nutrient-dense protein (80 calories and 15g of protein per 4 oz serving) that doesn't need much. Pair already cooked Trifecta Shrimp with any cocktail sauce or dip you'd like.
Try it with this vegan pesto recipe for a fun twist on this classic.
7. Pickles and Olives
Pickled veggies and olives can provide a ton of flavor and are great for mindless munching. Pickles are basically calorie-free, and olives range from 5 to 10 calories per olive.
8. Veggies and Hummus or Guacamole
Pair high fiber, crunchy veggies like carrots, zucchini, broccoli, cauliflower, radishes, celery, or peppers with a low-fat dip. Hummus and Guacamole are both moderately low carb (1g net carbs per tablespoon) and only 25 calories per tablespoon. Bonus! Swap in grilled chicken strips as a dipper, for even more protein.
Want to take this further? Try grilled veggies with this romesco sauce recipe.
9. Whole Grain Tortilla Chips and Salsa
Salsa is essentially vegetables in a bowl and is pretty low calorie (less than 40 calories per 1/2 cup). Load up on this side with your favorite whole grain chips or veggie chips.
10. Deli Meat Roll-ups and Cheese
Grab some organic deli meat and cheese for a lean and easy source of protein you can throw on a platter in minutes. You can pair it with a mustard dipping sauce or serve as is.
Deli turkey and chicken have only 60 calories and 8 grams of protein per ounce, and most hard cheeses clock in around 80 to 100 calories and at least 6 grams of protein per slice.
10 Healthy Snack Recipes to Try
Looking to get a little more creative and prep out some food options for the big game? Here are some simple, high protein snacks to get you started:
1. Tamarind-Chipotle Steak Nachos
This savory, smokey, and slightly sweet spin on traditional nachos will have you rethinking cheese as the star ingredient. Stack a platter high and dig in without the guilt.
A full tray of nachos packs well over 1200 calories and nearly 100 grams of fat. With this recipe you'll get 470 calories, 23 grams of fat, 33 grams of protein, and 33 grams of carbs for the entire tray! But believe me, there is plenty to share, so break it up into smaller portions to keep it snack-friendly.
Get the recipe here.
2. Shredded Buffalo Chicken Dip
Check out this lightened-up buffalo dip for all the creamy, spicy goodness of wings in a high protein, low carb dip you won't regret. Plus it could not be any easier to prep - the hardest part is trying not to eat the whole thing in one sitting.
Did I mention it's also gluten-free, low carb, and keto-friendly?
This recipe typically calls for full-fat dairy and a ton of ranch dressing, but we took down the fat by swapping in non-fat Greek yogurt and ranch seasoning. One half-cup serving has only 136 calories, 8 grams of fat, 12 grams of protein, and 3 grams of carbs.
Get the recipe here.
3. Baked Spicy Chicken Wings (Keto & Paleo)
Is it even a football game without chicken wings? Traditional buffalo wings are deep-fried smothered in butter, and sometimes pre-breaded. Luckily, you can still enjoy all the flavor just by baking your own wings at home - and for a lot less cost.
This crispy baked chicken wing recipe will not disappoint! Plus it's a win for any of your keto or paleo friends looking to indulge on game day.
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You'll save hundreds of calories without even feeling it. Two wings clock in around 176 calories, 15 grams of fat, 9 grams of protein, and only one carb - roughly half the fat and calories of traditional hot wings.
Get the recipe here.
4. Healthy Chicken Quesadilla
Get your fill of protein and fiber with this simple quesadilla that eats like an all-in-one balanced meal. Made with lean shredded chicken, veggies, and cheese.
Contains 410 calories, 13 grams of fat, 37 grams of protein, and 38 grams of carbs for an entire quesadilla! Cut it into 4 to 6 portions for sharing.
Get the recipe here.
5. Vegan Mexican "Beef" Quesadilla
For your plant-based friends who still want their fill of protein, whip up this 100% vegan beef and cheese quesadilla made with beyond burger patties, black beans, veggies, and vegan cheese. I bet your meat-eaters won't even be able to tell the difference.
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Contains 410 calories, 16 grams of fat, 28 grams of protein, and 41 grams of carbs for an entire quesadilla! Top it off with a dollop of Greek yogurt for even more protein!
Get the recipe here.
6. Quick Shredded Chicken Sliders
Sliders are a game day staple and can easily be made more macro-friendly if you choose the right lean proteins and skip a lot of the high-calorie toppings like full-fat cheese and mayo. We recommend these simple shredded chicken sliders that won't have you slaving in the kitchen all day to prep.
Contains 210 calories, 7 grams of fat, 15 grams of protein, and 25 grams of carbs per slider!
Try a variety of simple slider recipes with other proteins, like this lean slow cooker pulled pork paired with coleslaw, grass-fed bison patties, and low-fat cheese, or beyond burger patties to keep it plant-based.
Get the recipe here.
7. Macaroni and Beef
This one is for the kids and adults. It's kind of like chili, kind of like mac and cheese, and all-around super satisfying. Cook up a casserole-sized portion of this hearty macaroni and beef - no one will even believe you when you tell them it's healthy.
Make it extra festive with creative toppings like jalapeño peppers, Greek yogurt/sour cream, red pepper flakes, and low-fat shredded cheese.
8. Grilled Chicken and Tomato Skewers
Looking for a protein-packed finger food? Kebabs, skewers, or whatever you choose to call these, make a great easy party snack that everyone will enjoy. Pair them with your favorite dips for even more flavor - I recommend tzatziki sauce or hummus.
Try these with grass-fed steak too!
Two skewers will get you 210 calories, 10 grams of fat, 27 grams of protein, and 7 grams of carbs, making it a perfect macro-balanced snack.
9. Bacon and Guacamole Deviled Eggs
These are not the deviled eggs from your childhood. Add some serious flair and flavor to this classic recipe using spicy guac and crispy bacon crumbles, then bring it all home with a sprinkle of smoked paprika!
Add a squeeze of lime juice and fresh cilantro for even more oomph!
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Two of these deviled eggs contain only 123 calories, 7 grams of fat, 11 grams of protein, and 1.5 grams of carbs, to help you get your protein fill.
10. Low Carb BBQ Chicken Pizza (Cauliflower Crust)
Enjoy pizza without all the carbs, using this cauliflower crust recipe. This dish takes a bit more prep time than the other recipes, but having macro-friendly pizza on hand is totally worth it. So break out the food processor and give it a try!
We piled it high with lean chicken, bell peppers, and sugar-free BBQ sauce, but feel free to build your own creations. Buffalo chicken pizza anyone?
The recipe is plenty to feed four people or more. One serving of this pizza will get you 250 calories, 10.5 grams of fat, 25 grams of protein, and 10 grams of net carbs.
Get the recipe here.
Want to make more recipes in less time? Check out our a la carte options for healthy, pre-cooked proteins, grains, and veggies to build your own healthy Super Bowl snack creations.
