Healthy SuperBowl Recipes

So, it’s that time of year again; time for chicken wings, chips and dip, pigs in a blanket and tons of beer! Happy Super Bowl! Unfortunately, this is definitely not the best time to be on a diet. You probably have a great superbowl party to go to this weekend, but you know you’ll be tempted by all the delicious treats. Most of us end up eating hundreds to thousands of extra calories in this setting. When you’re with friends, you’re distracted and continue to eat even after you’re full, especially because the treats will be out all afternoon.

Instead of throwing in the towel and ruining your healthy habits for the week, why not bring some healthier options with you to the party? This way, you still get to eat great food, and no one will give you a hard time. For some additional tips about how to manly on a diet, check out this great post Kevin wrote a few weeks ago.

We looked around and found some recipes that we thought looked delicious and then tried them out ourselves.

First up, oven baken onion rings. We loved this recipe! They don’t taste exactly like onion rings from outback, but they were awesome. The recipe is a little time consuming and a bit messy, but absolutely worth it!


  • 2 medium yellow onions
  • 3/4 cup all-purpose flour
  • 2 teaspoons baking powder
  • 3 large eggs
  • 1 1/2 cups fine dry breadcrumbs, preferably whole-wheat
  • 1 tablespoon seasoning blend, such as Cajun, jerk or Old Bay
  • Olive oil or canola oil cooking spray


  1. Position racks in upper and lower thirds of oven; preheat to 450°F. Coat 2 large rimmed baking sheets with cooking spray.
  2. Cut off both ends of each onion and peel. Slice into 1/2-inch-thick slices; separate into rings. (Discard the smallest rings or reserve for another use.) Place the rings in a medium bowl; cover with cold water.
  3. Combine flour and baking powder in a shallow dish. Lightly beat eggs in another shallow dish. Combine breadcrumbs and seasoning in a third shallow dish. Working with one ring at time, remove from the water, letting any excess drip off. Coat in flour, shaking off any excess. Dip in egg and let any excess drip off. Then coat in the breadcrumb mixture, shaking off any excess. Place on the prepared baking sheets. Generously coat the onion rings with cooking spray.
  4. Bake for 10 minutes. Turn each onion ring over and return to the oven, switching the positions of the baking sheets. Continue baking until brown and very crispy, 8 to 10 minutes more.

 1 serving is 6-7 rings. Each serving has 175 calories and 3 grams of fat

Next, we made a healthy 7 layer bean dip. Kevin could not stop eating this one! We highly recommend it!


  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)



  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

1 serving is 1/2 cup of dip. 146 calories and 7 grams of fat per serving.

Finally we made twice baked sweet potatoes. The recipe is pretty easy and calls for you just to make them in the microwave. If you’re feeling fancy, you could put them in the oven as well.


  • 2 medium sweet potatoes (8 to 10 ounces each)
  • 3 ouncesCanadian bacon, diced
  • 2 tablespoonsreduced-fat sour cream
  • 3 teaspoonschopped fresh chives
  • 2 tablespoonsshredded reduced-fat sharp cheddar cheese


Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl. Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives.

Each potato has 340 calories and 6 grams of fat.

These recipes were found on and

Enjoy! Let us know if you like them!



4 responses to this post.

  1. These look GREAT!!!! No I know *exactly* what to make tomorrow- thanks! 🙂


  2. Thanks for the ideas – these look delicious and perfect for today’s game!


  3. Posted by Breanne on February 6, 2012 at 9:06 am

    Yes, I know leave it to me to have a question. Onion rings sound good and the addition of ketchup shouldn’t be that big of a deal, but the 7 layer dip. I can’t eat that with a fork, chips are needed. And now with my addition of Julio’s chips I have killed the healthy part. 😮 What chips should you use? Please don’t say I’m supposed to use some veggie, because that is not gonna happen. I’m going to try the onion rings tonight. I’ll let you know how it goes.


    • Don’t worry, you don’t have to use veggie chips! Kevin and I ate the dip as a burrito in a tortilla. You can also try pita chips, which are lower in sodium and fat and will probably fill you up faster than traditional chips.


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