Game Day Healthy Appetizers

Shanthi Appelo, MS, RD

Today | 2 min read

Game day food is part of the fun — but if you’ve set health goals for the new year, it doesn’t mean you have to sit out the snack table. The key isn’t “perfect” eating. It’s giving yourself options. When healthier choices are actually on the spread, it becomes much easier to enjoy the party and feel good afterward.

Try a few lighter and nutrient-dense swaps for classic Big Game favorites without sacrificing flavor or comfort:

Chips

Instead of traditional fried chips, offer:

Popcorn
Baked pita chips
Roasted chickpeas
Thinly sliced bell peppers or cucumbers

They still bring the crunch, but with less saturated fat and more fiber.

Burgers

Swap out high-fat beef patties and burgers for:

Burger skewers with a small piece of burger with cheese, pickle and cherry tomato
Black bean or lentil patties
Portobello mushroom “burgers”

Use whole-grain slider buns or lettuce wraps for an extra nutrition boost.

Dips

Trade sour cream or heavy mayo bases for:

Plain Greek yogurt with ranch seasoning packet
Blended cottage cheese
Hummus
Pre-portioned 6-layer dip with guacamole, salsa, sour cream, shredded cheese, tomatoes and jalapeños in plastic cups

These swaps add protein and reduce saturated fat — without losing creaminess.

Cookies, brownies and cupcakes

Fruit platter
Touchdown Strawberries

Fried Goods

Fried foods are common at Big Game get-togethers. Consider baked or lightly pan-seared appetizers like these Smashed Shrimp Gyoza Bites.

These crispy shrimp dumplings strike that sweet spot between comfort food and mindful eating. Instead of deep-frying, the wontons are pan-seared in a small amount of high-smoke-point oil, giving you golden, crackly edges while keeping things lighter. Folding these in half removes the extra skill and effort of crimping traditional gyoza. Served with a bright, zesty soy-lime dipping sauce, these dumplings deliver lean protein, bold flavors and a nice crunch.