Healthy Super Bowl Recipes: 6 Clean Sauces For Your Party

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This Super Bowl weekend, don’t hide in the corner nibbling celery sticks. Bring these healthy sauces to the party and dip your snacks without feeling guilty.

by Jessica Brantley

It’s Super Bowl time! This game of all games may be hugely exciting for sports fans, but it can also be a time of anxiety for people trying to stick to a clean diet. What can healthy eaters and fitness buffs do? Continue to skip out on the chips and dip and nibble on carrots and rice cakes? That might seem like the only option. You can, however, opt to “get creative.”

If you’re playing host or have been instructed to bring food to a pot-luck party, figuring out ways to keep guests happy and your calorie count within reasonable limits is challenging. But with mission “get creative,” there’s hope. By using smart substitutions like low-fat Greek yogurt instead of sour cream, swapping butter for virgin coconut oil, or using honey instead of sugar, you can continue to dip your treats without sacrificing your six-pack.

Need some ideas? Try these recipes!

High-Protein, Low-Fat Chocolate Peanut Butter

Who doesn’t love the magical combo of chocolate and peanut butter? Instead of serving a bowl of Reese’s at your Super Bowl party, try this recipe. Serve it in wraps, or put it in a bowl and arrange some home-baked pita chips. It’s a treat that may get more attention than the game!

Ingredients

• 1/2 scoop chocolate casein protein powder
• 2 tbsp powdered peanut butter
• 1 tbsp cocoa powder
• 1 tbsp chopped almonds
• 1 tbsp dried fruit (raisins, cranberries or blueberries)
• 1/4 cup water

Directions

1. Mix the casein, powdered peanut butter, cocoa powder together in a small bowl.
2. Slowly add water (2 Tbsp at a time) until reaching desired consistency.
3. Stir in almonds and dried fruit.
4. Serve with a low-carb wrap or make your own pita chips.

Nutrition Facts

Recipe yields 2 servings
Amount per serving

Yogurt Basil Spread

That veggie-and-ranch-dressing tray is a staple at almost every get-together. Sure the carrots and celery sticks are good, but what do you do about that calorie-laden ranch dressing? Swap it with this delicious yogurt spread, of course.

Ingredients

• 1/4 cup plain, fat-free Greek yogurt
• 2 tbsp low fat mayonnaise
• 1 tbsp minced garlic
• 2 tbsp fresh basil, chopped
• Salt and pepper, to taste

Directions

1. Mix the yogurt, mayo and garlic together until smooth.
2. Stir in the fresh basil and salt and pepper.
3. Serve with pieces of low-carb bread or with veggie sticks.

Nutrition Facts

Recipe yields 2 servings
Amount per serving

Coconut Yogurt Dip

Sweet potato fries are always popular. Bring them to the party with this dip and add some sweet, low-cal flavor to those delicious complex carbs.

Ingredients

• 1/4 cup plain, fat-free Greek yogurt
• 2 tbsp virgin coconut oil
• 1 tbsp cinnamon
• 2 tbsp brown sugar substitute

Directions

1. Blend all the ingredients in a blender or food processor until smooth.
2. Serve with baked sweet potato fries as a delicious treat or appetizer!

Nutrition Facts

Recipe yields 4 servings
Amount per serving

Sweet ‘n’ Spicy Yogurt Spread

More than a billion chicken wings were eaten on Super Bowl Sunday last year. If they’re on your menu again for 2013, try them with a healthier sauce. The tangy flavor will have your guests begging for more!

Ingredients

• 1/4 cup plain, fat-free Greek yogurt
• 2 tbsp Frank’s buffalo hot sauce
• 1 tbsp honey

Directions

1. Stir ingredients together until well mixed.
2. Pour over plain tuna or chicken to spice it up!

Nutrition Facts

Recipe yields 2 servings
Amount per serving

High-Protein Spinach and Mushroom Dip

Chips and dip are the most classic party food. Don’t throw away your clean diet by dipping Doritos into microwaved Velveeta cheese and salsa. Instead, try this protein-filled dip with some brown rice crackers.

Ingredients

• 1 cup 2% cottage cheese
• 1/4 cup egg beaters or egg whites
• 1 tbsp minced garlic
• 1 cup mushrooms, chopped
• 1/2 cup chopped spinach

Directions

1. In a large pre-sprayed pan, saute the mushrooms and spinach over medium heat for about 10 minutes, or until the mushrooms are tender.
2. Blend cottage cheese, egg whites, and garlic until smooth.
3. Transfer the cottage cheese mixture to a large bowl and stir in the spinach and egg beaters.
4. Microwave for approximately 1 minute or until warm throughout.
5. Enjoy with rice crackers!

Nutrition Facts

Recipe yields 4 servings
Amount per serving

Blueberry Banana Butter

Need something sweet? Those cupcakes might look great, but they’re full of refined sugar. This yummy butter is still sweet, but has far fewer calories and grams of sugar than most desserts. Serve it with pieces of home-made protein bread.

Ingredients

• 1 medium-ripe banana, chopped
• 1/2 cup fresh blueberries
• 1 tbsp virgin coconut oil

Directions

1. In a microwave, heat the banana and blueberries in separate bowls for approximately one minute, or until soft.
2. Combine the banana and coconut oil in a blender and blend until smooth.
3. Transfer blend to a small bowl and stir in the heated blueberries.
4. Spread over Ezekiel toast for a delicious, clean eating treat!

Nutrition Facts

Recipe yields 4 servings
Amount per serving

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