If you’re gearing up for a game-day party, you’re probably anticipating a fun night of indulging in delicious snacks and beverages. Sports game get-togethers are a traditional American staple of entertainment that many of us enjoy. If we’re trying to adhere to a healthy diet, these kinds of events can be a bit derailing.
In fact, the most popular game-day foods—wings, sub sandwiches, and chips—are often high in calories, fat, and saturated fat, notes Andrea Kirkland, M.S., R.D., owner and founder of Culinary Med Ed from Birmingham, Alabama. Many of us give in on these occasions because it’s a “game-day” get together, but we usually regret this decision the next day.
In addition to the dreaded hangover that several alcoholic beverages can cause, eating foods high in saturated fats and sodium can leave us feeling bloated, groggy and generally unwell. Some research, including one study published in the Journal of Clinical Sleep Medicine, has found that eating foods high in saturated fat can even cause heartburn and lead to sleep disturbances. “Enjoying some chips and dip during the big game won’t add 10 pounds, suddenly raise your cholesterol level, or cause you to lose a good night’s sleep, but it’s a good idea to pair them with a few healthier options.” says Laura M. Ali, M.S., R.D.N., culinary nutritionist based in Pittsburgh.
The good news is you don’t have to forgo enjoying the game-day celebrations altogether. You can eat delicious and indulgent-worthy snacks that won’t put you over the edge in terms of calories. Nutrition pros share their go-to low-calorie, game-day snacks to bring to any party.
Buffalo Cauliflower Bites
One of the most common staples for a game-day celebration is buffalo wings or tenders. If you’re looking for a tasty option that’s lower in calories, consider these Buffalo Cauliflower Bites by nutrition expert and author of the upcoming book, Everyday Snack Tray, Frances Largeman-Roth, R.D.N. “You toss the cauliflower florets with a mixture of almond flour, plant milk and spices and then bake them before tossing them with Buffalo sauce and baking them again until they’re tender,” she says.
Bean and Corn Salsa
This quick and easy dip has been trending all over TikTok, going by the name “Cowboy Caviar.” It’s a delicious way to add some extra veggies and fiber to your snack table, notes Ali. “Just mix a can of corn and a can of black beans with diced tomatoes, chopped bell peppers, a bit of jalapeno, lime juice, lime zest, and cilantro,” she says. “Serve it with tortilla chips and avocado.”
Air Fryer Crispy Coconut Shrimp
If you’re looking for a fast, low-calorie, high-protein appetizer to bring to any get-together, try this air fryer coconut shrimp. “You can buy already frozen shrimp in the freezer section of your grocery store, or even frozen breaded coconut shrimp to save yourself some time,” says Nicole M. Avena, Ph.D., Assistant Professor of Neuroscience at Mount Sinai School of Medicine and Visiting Professor of Health Psychology at Princeton University and author of What to Eat When You Want to Get Pregnant. She recommends serving this dish with a squeeze of lime, sweet chili sauce, or your favorite sauce.
Baked Sweet & Savory Teriyaki Chicken Wings
Not only are these teriyaki chicken wings baked instead of fried, but they’re also marinated but not breaded, notes functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “This recipe calls for real maple syrup as the sweetener, which is significantly lower in glycemic index, higher in antioxidants, healthier for gut microbes, and more nutrient-dense compared to its counterparts (corn syrup and high fructose corn syrup) which are traditionally used in most other types of teriyaki sauce and wing marinades,” she says.
Low-Calorie French Onion Dip
Sour cream makes traditional french onion dip so caloric and fat-laden. So simply swap it out for low-fat Greek yogurt; which can provide some extra protein with less calories. “Crisp up some onions in a sauté pan with olive oil, let cool completely before mixing it with the low-fat greek yogurt, fresh garlic, Worcestershire sauce, dried parsley, garlic powder, salt and pepper!” says Dr. Avena
Mexican Turkey Meatballs
If you’re short on time on the day of the game, you can make this delicious recipe in advance and freeze them for a few months. “These meatballs are packed with flavor and protein, perfect for a gathering because they are handheld snacks,” says Avena. “Ingredients include ground turkey, cheddar cheese, onions, garlic, and spices and they are easy to personalize if you want to switch up the flavor profile.”
Chocolate-Covered Strawberries
If you’re looking for something sweet, chocolate-covered strawberries make a good option. “Compared to other baked treats, they’re lower in calories, added sugars, and carbs,” says Kirkland. “Plus, if you dip them in chocolate with at least 70 percent cacao you’ll get the bonus of disease-fighting antioxidants.”