Healthy football food ideas for game day
Sundays don't have to be full of carbs, booze, and sugar. Here are some of our favorite recipes for eating well while watching your favorite team.
Part of the tradition of tailgates, Sunday get-togethers, and big games like the playoffs and Superbowl is carb-heavy foods and alcohol: cheesy nachos, chicken wings, chips, beer. These tried-and-true football food favorites can also spike your blood sugar and leave you feeling sluggish going into the week (not to mention hitting the waistline over the long term).
But you can still make delicious food a part of enjoying the game without blowing your health goals. Read on for a few traditional ingredients to limit and why, plus some of our favorite takes on football food that support metabolic health. Whether you're a guest or a host, these game day recipes make a satisfying, familiar, and healthy complement to whatever game you're enjoying.
Ingredients to look out for
Many ingredients in game-day food spike blood sugar or lead to adverse long-term effects. Here are common culprits to watch.
Alcohol
Alcohol is practically a given at any Superbowl party (or any game-day party). Chronic, excessive alcohol consumption damages the liver and can lead to alcoholic liver disease, which is associated with insulin resistance. In the short term, many people actually see their glucose levels drop after drinking alcohol, as alcohol helps break down stored glucose and interferes with the liver's ability to make more. Still, moderation is key. Try to imbibe before or during a meal rather than on an empty stomach, and stop at least three hours before bed. Also, consider trying a non-alcoholic or low-carb beer, but be mindful that these alternatives may still spike your blood sugar, depending on their ingredients.
Condiments
From hot sauce to blue cheese dip to ketchup, traditional condiments are often laden with sugar and other questionable ingredients. If you can, look for unsweetened versions or forgo the sauce altogether. If you're hosting, choose condiment alternatives free of added sugar, seed oils, and dyes.
Bread and chips
Buns, rolls, tortilla chips, taco shells, and other carb-heavy vessels often contain refined flour, preservatives, and sugar. These products have been stripped of their fiber, which means the glucose from the carbs enters your bloodstream quicker, resulting in a blood sugar spike. Whole-grain products aren't always better if they're still primarily refined flour. Instead, try a taco bowl instead of a hard taco, or opt for a lettuce bun on your slider instead of a Hawaiian roll. Tortilla alternatives like nori sheets or homemade flax wraps also make tasty delivery methods.
Healthy football recipes to make this season
Football food isn't all sugar, carbs, and beer. Try these healthy recipes for game-day snacks and mains.
Fajita bowl
These zesty Mexican-inspired bowls are brimming with leafy greens and micronutrient-rich ingredients like cilantro and pumpkin seeds. The ground beef provides a healthy dose of protein (go for grass-fed if you can) and plenty of healthy fat from buttery avocado and cashew crema.
Turkey meatballs
Omit the marinara sauce in this recipe to turn these meatballs into finger food. They're thickened with almond flour and flavored with garlic, onion, basil, oregano, and red pepper flakes for a spicy Italian fair.
Instant pot carnitas
The beauty of this recipe is its set-it-and-forget-it nature. Carnitas also make fantastic leftovers. Cook a big batch in your crockpot on game day, and then eat throughout the week for a savory protein addition to bowls and salads. Pair with the tortilla alternatives mentioned above.
Healthy tacos
These tacos have two filling options: one vegan, made from mushrooms and walnuts, and the other beef. Serve with shredded cabbage, a squeeze of lime, and avocado slices.
Healthier homemade chili
This protein-packed chili recipe features savory Italian sausage, tender white beans, and ground meat (beef or turkey work especially well here). Chili peppers and chili powder lend it a kick, while dried basil, oregano, and cumin give it a grounding warmth. Serve with a dollop of sour cream or a scoop of full-fat Greek yogurt for extra probiotics. The best part is you can make this chili in the slow cooker and let it simmer all day for a hands-off, flavor-filled meal to accompany the football game.
Buffalo chicken and cauliflower casserole
This comforting BBQ-inspired casserole combines tender chicken with sautéed veggies like carrots, onions, bell peppers, and celery. Serve with roasted broccoli, sliced green onion, and a drizzle of hot sauce (look for sugar-free hot sauce without seed oils and added preservatives). It's like a metabolically friendly, meal-worthy version of buffalo chicken dip.
Sports bar dry-rub chicken wings
Chicken wings might be the ultimate party food. Many dry rubs for this party staple contain added sugar (predominantly brown sugar) or sweeteners, but not this one. Instead, expect a mixture of spices like paprika and cumin. This recipe includes a ranch dressing made from cashew milk, apple cider vinegar, herbs, and avocado oil mayonnaise or full-fat Greek yogurt.
Cauliflower pizza crust
This crispy pizza crust recipe uses cauliflower rice, almond flour, eggs, Greek yogurt, and arrowroot. Top it with your favorite sugar-free marinara sauce, lots of veggies, and parmesan, cheddar cheese, or mozzarella. If you're a pepperoni fan, stick to cured meats free of sugar and additives like sodium nitrite and sodium nitrate.
Dark chocolate brownies
Bring these decadent brownies to your next football party. They feature two particularly beneficial ingredients: cacao powder, which is high in fiber and flavonoids, and tahini, a protein-rich source of healthy fat and sesamin, a precursor to a protein linked with improved insulin sensitivity.
Non-recipe recipe: Vegetable appetizer board
If you don't feel like following a recipe, whip up a metabolically friendly snack mix of sliced veggies (radish, cucumber, carrots, celery, broccoli) paired with fresh guacamole, nuts, flaxseed crackers, and an array of store-bought dips and spreads that support metabolic health, like a spicy salsa or vegan queso.
