Yes, Super Bowl Sunday is about the football (for some), but who among us isn’t rooting for delicious eats as well? You know, the full-on traditional spread—crispy wings, creamy dips, cheesy pizza, loaded potato skins, and let’s not forget the sliders. But what if you could indulge in game day grub without the post-game guilt? If you’re looking to lighten your load this year, we’ve pulled together some recipe ideas to give those Big Game classics a nutritious, but still flavor-filled spin.

Chicken wings

Traditional wings are deep-fried and coated in sugary sauces, but you can achieve the same crispiness and flavor by baking or air-frying instead. Make sure wings are thoroughly dry by patting them with a paper towel and then toss in a light coating of olive oil. Season with salt, pepper, and for extra crunch, a sprinkling of baking soda. Bake at 425°F for about 40-45 minutes until fully cooked (internal temperature should reach 165°F), or air-fry at 400°F for 20-25 minutes. Instead of coating with a sugar-laden barbecue sauce, try tossing hot wings in a mixture of turmeric, garlic, ginger, and a touch of honey. Serve with a generous side of carrots and celery.

For a plant-based option, coat cauliflower florets in almond flour, bake until crispy, and serve with buffalo or teriyaki sauce.

Creamy dips

Dips are a game day staple, but many store-bought varieties are loaded with unhealthy fats and excess sodium. Try whipping up these instead:

• Greek yogurt-based spinach artichoke dip. In this recipe, we swap the usual cream cheese, sour cream or mayo for protein-rich Greek yogurt. Blend about a cup of plain yogurt with frozen spinach (thawed, chopped and squeezed of excess water), a can or jar of artichokes (drained and chopped), minced garlic and some shredded mozzarella and Parmesan. Season lightly with salt and black pepper. Bake in a 350°F oven until bubbly (about 15 minutes).
• Avocado hummus. Love hummus? Love avocado? Why not combine both? Blend a can of chickpeas (drained) with a large avocado, garlic, cumin, lemon juice, and olive oil for a dip packed with healthy fats, fiber, and antioxidants.
• Guacamole. Always a crowd-pleaser and for good reason. Mash ripe avocados with lime juice, garlic, diced tomatoes, red onion, and chili powder. Finish with fresh parsley or cilantro for a heart-healthy snack or side loaded with monounsaturated fats and essential nutrients.

Tip: score extra health points by loading up on veggies like sliced bell peppers, cucumber rounds, carrots and roasted sweet potato chips for dipping. Other good-for-you options: whole wheat pita chips or multigrain crackers to add fiber and nutrients while cutting back on processed carbs.

Sliders

They’re a party favorite but they often come with refined bread and fatty meats. Try these easy upgrades:

• Go with leaner protein for the burgers. Use ground turkey or chicken, salmon, or black beans instead of beef to reduce saturated fat.
• Swap white buns for whole grain, lettuce wraps, or portobello mushroom caps for extra nutrients and fewer empty calories.
• Top with sauerkraut or kimchi for gut health, avocado for healthy fats, or a turmeric-infused aioli for an anti-inflammatory boost.

Pizza

Pizza can be made healthier, too, without sacrificing on flavor. Whole grain or cauliflower crust are better options than white flour, providing fiber, vitamins, and a lower glycemic load. Swap processed meats like pepperoni for nutrient-dense toppings such as grilled chicken, mushrooms, or spinach.

Add roasted tomatoes, garlic, olives, and fresh basil for Mediterranean-style flavors rich in antioxidants and heart-healthy fats. To reduce saturated fat, cut down on cheese by using part-skim mozzarella or goat cheese.

Crunchy chickpeas

For a healthier (and almost as addictive) alternative to chips and pretzels, crisp up some protein and fiber-packed chickpeas. Simply toss with olive oil, sea salt, garlic powder, and smoked paprika before roasting at 400°F for 25-30 minutes. For a sweeter variation, coat with cinnamon and a drizzle of honey. Tip: before baking, be sure to thoroughly dry off chickpeas with a paper towel.  

Sweet potato skins

Instead of traditional potato skins loaded with cheese and bacon, try this nutrient-rich version, high in antioxidants and beta-carotene:

Bake sweet potatoes at 400°F until tender, then scoop out some flesh and save it for another recipe. Now it’s time to load them with healthy toppings, like black beans, avocado, salsa, and a sprinkle of feta. Serve with plain Greek yogurt and your favorite hot sauce or chili crisp.

In sum, by making a few simple swaps, you can serve up a Super Bowl spread that’s as satisfying as the traditional fare—but far better for your health. We call that a win-win.

More from the SuperAging Kitchen:

Got munchies? Forget the chips and go with these delicious nutrient-packed snacks instead

Healthy hacks: Easy ways to add more longevity foods into your diet

Nutritional Superheroes: Serve up flavonoid-rich foods to boost longevity

Good for brain and body: Why you should eat more apples, plus healthy recipes

Food as medicine: Healthy herbs and super spices

5 cookbooks for healthy aging and longevity

Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.

David Cravit SuperAging News

Our mission is to curate the avalanche of news, research reports, expert advice and other content about longevity and healthy aging, to give our readers a practical blueprint for "getting older without getting old." In a short period of time, we have seen steady audience growth and, in particular, strong growth in our social media presence, which is now generating over 200,000 impressions a month. We offer a mix of original content and links to useful content from a wide range of sources.