9 healthy game day dishes

October 10, 2022

As sports season kicks off, you may find yourself reaching for the fan favorites like fried, cheesy, high-calorie foods. But game day snacks don’t need to be unhealthy, we’ve got some options that are healthy for you and your family on game days.

Buffalo Cauliflower “Wings”

A great and healthy alternative to buffalo chicken wings – buffalo cauliflower! These bite-sized pieces are extremely crisp and have a fierce flavor that will keep you going back for more after being baked twice in a mixture of spices and hot sauce. And unlike other buffalo wings recipes, you may indulge in them without feeling guilty. Here’s what you need to try these buffalo cauliflower bites for yourself.

Ingredients

• 1 medium head cauliflower
• ½ cup flour
• ½ cup milk
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon paprika
• ¼ teaspoon ground cumin
• ¼ teaspoon ground black pepper
• 2 tablespoons butter, melted
• ⅔ cup bottled cayenne pepper sauce

Directions

• Preheat the oven to 450^°F. Generously coat a large baking sheet with non-stick cooking spray; set aside.
• Cut cauliflower head into large florets.
• In a large bowl whisk together flour, milk, garlic powder, salt, paprika, cumin and pepper. Add cauliflower florets; toss to coat. Spread evenly onto the prepared baking sheet. Bake for 15 minutes, turning once.
• Meanwhile, in a large bowl stir together melted butter and hot sauce. Add baked cauliflower and toss to coat. Return cauliflower to the baking sheet. Bake for another 20-25 minutes or until crispy, turning once.
• If desired, serve with ranch or blue cheese dressing.

Savory Sweet Potato French Fries

Why not add a little twist to this game day favorite? If these sweet potato fries aren’t on your menu, it’s time to reconsider your spread. Using sweet potatoes instead of regular potatoes provides beneficial vitamins and nutrients and baking rather than frying reduces the number of calories from fat. Additionally, they just need five ingredients, most of which are found in your kitchen.

Ingredients

• 4 medium sweet potatoes, peeled (if desired)
• 2 tablespoons of olive oil
• Salt
• Ground black pepper
• Snipped Italian (flat leaf) fresh parsley (optional)

Directions

• Preheat the oven to 400^°F. Line two baking sheets with foil; set aside.
• Cut sweet potatoes lengthwise into 1/2-inch strips. Place sweet potatoes in a large bowl. Drizzle with oil; toss to coat.
• Arrange sweet potatoes in a single layer on the prepared baking sheets. Bake for 10 to 15 minutes. Turn sweet potatoes. Bake for 10 to 15 minutes more or until lightly browned. Season to taste with salt and pepper. If desired, sprinkle with parsely.

Healthy Spinach and Artichoke Hummus

Serving a hot, cheesy dip at gatherings, like the traditional hot spinach and artichoke dip is a go-to. However, what if you want something a little lighter but still have a craving for that hot spinach and artichoke dip? Try this rich, nutritious hummus dip that tastes just like the real deal, but without the guilt.

Ingredients

• 1 (15 ounce) can chickpeas, drained and rinsed (or 1 1/2 cups cooked beans, from 1/2 cup dry)
• 1 clove garlic
• 2 tablespoons tahini
• 1/2 lemon, juice (~2 tablespoons)
• Olive oil to taste
• Salt and cayenne to taste
• 5 ounces frozen spinach, thawed, squeezed, drained and coursely chopped
• 1 (14 ounce) can artichoke hearts, drained and coursely chopped
• 1/4 cup asiago or parmigiana reggiano (parmesan), grated (optional)

Directions

• Puree the chickpeas, garlic, tahini, lemon juice and enough oil to get the consistency that you desire.
• Season with cayenne, salt and pepper and mix in the spinach, artichoke hearts and cheese. Serve with your favorite pita chips or fresh cut veggies.

Crispy Zucchini Chips

These zucchini chips are a crowd favorite, coated with olive oil, spices and parmesan, then baked into crispy perfection. This is a great way to incorporate a healthy super food into a delicious bite. And the secret? Salting the zucchini slices before baking them!

Ingredients

• Olive oil spray
• 2 medium zucchinis
• 1 1/4 teaspoon Diamond Crystal kosher salt divided (not fine salt)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 cup dry-grated Parmesan (not shredded)

Directions

• Preheat your oven to 425°F. Line a rimmed baking sheet with parchment paper and coat it with olive oil spray.
• Slice the zucchini into 1/8-inch-thick rounds. Sprinkle the slices with 1 teaspoon of kosher salt. Place the salted zucchini in a colander in the sink and let them stand for 30 minutes at room temperature. This should draw some of the water out. After 30 minutes, rinse and blot dry the zucchini slices using paper towels.
• Arrange the zucchini slices in a single layer on the prepared baking sheet. Spray them with olive oil. Bake them for 15 minutes.
• Remove the baking sheet from the oven. Sprinkle the zucchini slices with the remaining 1/4 teaspoon of kosher salt, black pepper, garlic powder, and grated Parmesan.
• Return the pan to the oven and continue baking until the zucchini slices are browned and crisp, 15-20 minutes.

Tasty Baked Taquitos

These beef taquitos baked in the oven are a fantastic low-calorie game day treat. Rolls of corn tortilla are filled with a high-protein ground beef filling, which is then cooked until it is perfectly crispy and golden brown. One of the spiciest game days in town can be yours if you serve these with a fresh salsa and guacamole spread.

Ingredients

• 1 lb. lean ground beef
• 1/2 tablespoon olive oil
• 1 white onion, finely diced
• 5 cloves garlic, minced
• 2 teaspoons chili poweder
• 1 teaspoon kosher salt
• 1 teaspoon oregano
• 1 teaspon cumin
• 1/2 teaspoon black pepper
• 1/2 cup enchilada sauce
• 4 oz shredded cheese
• 16 extra thin corn tortillas

Directions

• Preheat oven to 400°F and spray a large baking sheet with cooking spray.
• Heat the olive oil in a large skillet over medium-high heat. Add the onion and push to the sides, placing ground beef in the center. Brown one side of the ground beef for 4-5 minutes before flipping and browning the other side for 3-4 minutes longer. Add the garlic to the onions and stir around the edges while the beef cooks. Mince the beef with a spatula to finish cooking.
• Add the dry spices and enchilada sauce, stirring everything togther before turning off the heat.
• Add the shredded cheese and stir until evenly mixed. Set aside.
• Wrap the tortillas in a paper towel and microwave for 1 minute. Spoon the beef mixture into a tortilla, rolling it tight and placing the sealed side down on the baking sheet.
• Once all 16 tortillas are rolled on the baking sheet, spray with cooking spray and bake for around 30 minutes until crispy golden brown.

50-Calorie Cheeseburger Muffin Bites

In a finger food shell, these nutricious cheeseburger bites have all the mouthwatering characteristics of a cheeseburger without all the calories, but still remain high in protein.

Ingredients

• 1 lb. lean ground beef
• 3/4 cups liquid egg whites, or 4 whole egg whites
• 1/2 cups fat-free shredded cheddar
• 1/2 cups breadcrumbs
• 1/4 cups reduced sugar ketchup
• 3 cups mustard
• 5 small dill pickles, finely diced (relish will also work)

Directions

• Preheat the oven to 400°F and spray a 24-mini-muffin tin with nonstick cooking spray.
• Brown the ground beef (or meat of choice) in a large skillet over medium-high heat.
• While the meat cooks, mix the remaining ingredients in a large mixing bowl.
• After briefly cooling, add the cooked meat to the remaining ingredients, stirring until even.
• Spoon the mixture into the mini muffin tin, making sure to remove any excess between slots.
• Bake for 23-25 minutes or until muffin tops are golden brown

Mouthwatering Meatballs

Did someone mention meatballs? These nutritious rosemary thyme balsamic meatballs are ideal for any occasion, whether you're searching for a holiday appetizer, meal prep for the week, or a treat for half time. Make some meatballs the day before an event and store them in the fridge for a quick app the following day! Use a skewer, toothpick, or just your fingers to serve the meatballs.

Ingredients

• 1 lb. lean ground beef
• 2 tablepoons olive oil
• 1 large egg
• 1/2 cup whole wheat breadcrumbs
• 1/4 cup fresh thyme, minced
• 1/4 up fresh rosemary, minced
• 2 teaspoon garlic powder
• 1/4 teaspoon salt
• 2 tablespoons olive oil
• 1/2 cup balsamic vinegar

Directions

• Heat a cast iron skillet over medium/high heat and add olive oil.
• Then, place beef, egg, breadcrumbs, thyme, rosemary, garlic powder, and salt in a large bowl. Use your hands to mix so that everything is funny combined.
• Use a tablespoon scoop to form meatballs in your palms. Then, place on a heated cast iron skillet and repeat until the meat mixture is gone.
• Use tongs to turn meatballs until all sides have browned. Add balsamic vinegar and turn heat down to medium.
• Let meatballs cook in the balsamic vinegar for 6-9 minutes, rotating meatballs every couple minutes.
• Remove from heat and serve as an appetizer or for dinner!

Easy Butternut Squash Mac & Cheese

Nobody will notice that butternut squash, a rich source of vitamins A and C, is concealed in this creamy bowl of goodness that you can prepare in your Instant Pot in only 30 minutes.

• 1 lb. dry pasta shells
• 1 lb. bag frozen cubed butternut squash (or can be 1 lb. fresh butternut squash, peeled and cut into 1/2-inch cubes)
• 2 cups vegetable broth
• 2 cups water
• Salt and pepper
• 1/2 teaspoon nutmeg
• 1 teaspoon Dijon mustard
• 1/4 teaspoon cayenne pepper
• 1/2 cup half & half
• 1 1/2 cups shredded sharp cheddar cheese
• 1 1/2 cups shredded Monterey jack cheese
• Salt and pepper, to taste

Directions

• In the Instant Pot, add and mix pasta, butternut squash, vegetable broth, water and salt and pepper.
• Secure lid onto Instant Pot and set to pressure cook/manual for 5 minutes.
• Use a quick release valve to release steam.
• Once pressure is released, open lid and stir in nutmeg, dijon mustard, cayenne pepper, half & half, and cheeses, until combined and butternut squash breaks apart into the sauce.
• Season with salt and pepper, to taste.

Sweet Potato Cranbery Cake Squares

Everyone always saves for something sweet, so why not try this healthy dessert? You probably already have ingredients for this simple dish in your pantry, including sweet potatoes, cranberries, coconut, and chocolate chips. This irresistible dessert will be enjoyed by all.

Ingredients

• 1 package white cake mix (regular size)
• 2 cups mashed sweet potatoes
• 1/2 cup buttermilk
• 2 large eggs, room temperature
• 2 tablespoons canola oil
• 1 teaspoon vanilla extract
• 1 package (8 ounces) reduced-fat cream cheese
• 3/4 cup confectioners' sugar
• 1 teaspoon ground cinnamon
• 3/4 teaspoon chili powder
• 1/2 cup dried cranberries
• 1/2 cup sweetened shredded coconut, toasted
• 1/4 cup dark chocolate chips

Directions

• Preheat the oven to 350°F. In a large bowl, combine the cake mix, sweet potatoes, buttermilk, eggs, oil and vanilla; beat on low speed for 30 seconds. Beat on medium for 2 minutes.
• Pour into a 13x9-in. baking pan coated with cooking spray. Bake until a toothpick inserted in the center comes out clean, about 28-33 minutes. Cool on a wire rack.
• In a small bowl, combine the cream cheese, confectioners' sugar, cinnamon and chili powder. Spread over the cake.
• Sprinkle with cranberries, coconut and chocolate chips and cut into desired sized squares and serve.

With all of these healthy game day options, you’ll be the hit of your party and the real MVP of the big game. All of your favorite game-day dishes prepared simply and with great taste will surely leave your guests happy and healthy as they cheer on their favorite team. We hope you try some of these options to satisfy every appetite on game day, from lightened-up dips and chips to simple finger snacks for a party like buffalo cauliflower and cheeseburger bites. These recipes will satisfy your game day munchies so bring on the wholesome hors d'oeuvres!

References:

1 Healthy Cheeseburger Bites. Last updated November 15, 2021. Accessed August 5, 2022.

2 Cheesy Beef Baked Taquitos. Last updated July 12, 2022. Accessed August 5, 2022

3 75 Healthy Game Day Snacks. Accessed August 5, 2022.

4 Buffalo Cauliflower. Last updated June 2, 2016. Accessed August 5, 2022.

5 Baked Zucchini Chips. Last updated March 17, 2022. Accessed August 5, 2022.

6 Best Meatball Appetizer Recipe. Last updated November 7, 2022. Accessed August 5, 2022.

7 Instant Pot Butternut Squash Mac and Cheese. Last updated February 8, 2022. Accessed August 5, 2022.

8 Sweet Potato Cranberry Cake. Accessed August 5, 2022.