Two F Words – Food & Football – Recipes for the Super Bowl

Every holiday and event is revolved around food, you can’t really escape it. Especially the Super Bowl, which is notorious for rich, decadent and not so healthy food. But does all your food have to be deep fried, covered in processed cheese, and breaded for you to enjoy it? No, not at all. You know this, you don’t eat like this all year long (hopefully) so you know you enjoy other foods. There’s no need to eat just plain green beans, but you don’t need bacon wrapped sausages either – time for balance, like bacon wrapped green beans 😉

It’s also good to remember the most important part of the Super bowl – THE GAME! But, you will be eating food, so let’s explore some options to change up some favourites to help boost their nutrition without losing some of that flavour.

super bowl food - bacon wrapped green beans

As a goal, try to have some healthy choices available for you and your guests. That way, everyone has a choice.

Here are my top 3 suggestions to ramp up the nutrition without sacrificing flavour.

Super Bowl Food Swap Suggestion #1 – Switch up the dips

Try my Nothin but Beans n’ Flava black bean dip for your game satisfaction. Dip your chips or veggies in this without too much hesitation because you’re getting some quality protein and lots of delicious spices!

Have salsa available as a  lighter flavour adder – I recommend a homemade version because they taste extremely fresh and have more nutrition to each bite. See below for my favourite recipe.

Switch sour cream for plain greek yogurt or a cashew sour cream (recipe below) – you can ramp up the protein and probiotics or ramp up the good for you fats without sacrificing creaminess. Well done! This works great in a layered dip.

Serve guacamole which is rich of healthy fats instead of dips filled with artificial flavour enhancers and loaded with processed cheese.

Even better – provide fresh sliced veggies for dipping in some of the dips to switch from chips every once and awhile.

See below for an amazing layered dip you won’t believe it’s dairy-free and packed with nutrition!  (there’s nothing wrong with dairy, it’s just nice to switch up the nutrients every now and then)

Super Bowl Food Swap Suggestion #2 – Change up the nachos

Add black beans, chopped veggies like sauteed green pepper and tomato, add spices like chili powder, salsa, use less cheese (splurge on the great organic stuff) and use organic tortilla chips – the nachos won’t sacrifice flavour because it will be touched with a bit of cheese, cooked veg, spices, salsa, and black beans! Way more flavour to go around.

Serve guacamole, salsa, and plain greek yogurt as your dips for the nachos.

Super Bowl Food Swap Suggestion #3 – Bake, don’t deep fry

Baking chicken wings (if you buy organic you’re doing yourself even more of a favour) can have just as much juice and crunch as deep fried ones. Make sure you boil them in water for a long period of time (or cover and bake on low for a few hours before roasting). Instead of using a sugary BBQ sauce, try using a spicy dry rub instead, like my jerk seasoning (recipe below). Bake at a low temperature for a longer period of time, increasing the temperature in the last few min for that crunch. And these are spicy! A real crowd pleaser.

Jerk Seasoning Dry RubDinner - jerk seasoning


2 tbsp dry minced onion
1 tbsp onion powder
4 tsp ground thyme
2 tsp sea salt
2 tsp ground allspice
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
2 tsp black pepper
1 tsp cayenne (or less for less spice)

Brush meat lightly with extra virgin olive oil and bake or grill according to meat directions. The dry rub can be stored in a tight container for later use as long as no raw meat has touched it.

Amazing “can’t believe it’s good for you and dairy free” Super Bowl Layered Dip

This dip is loaded with healthy fats, protein and real food ingredients – so don’t even worry about eating the whole thing 😉

Layer in a large dish – cashew sour cream (recipe below), Nothin but beans n’ flava dip, Guacamole (2 avocados, lime juice, sea salt), Salsa (recipe below), and top with cashew crumbled “cheese” (recipe below). Though, feel free to use good quality cheese on top or a greek yogurt in place of cashew sour cream – this is just an outside of the box idea 🙂

superbowl vegan layered dip recipe

Cashew Sour Cream


  • 1 cup raw cashews
  • 2 teaspoons cider vinegar
  • 1 teaspoon lemon juice
  • 1/8 teaspoon fine sea salt


Place cashews in a cup or small bowl and cover by about 1/2 inch with boiling water. Let soak 30 minutes.

Drain cashews and place in a blender with vinegar, lemon, salt and about 1/4 cup water. Blend until very smooth, adding more water as required to purée the mixture. (I used almond milk and it gave it a better consistency)

Cashew Crumbled “Cheese”


1 cup cashew
1/8 tsp garlic, minced
1 tbsp lemon juice
¾ cup nutritional yeast


  1. Empty contents into the bowl of a food processor.
  2. Pulse until all ingredients are incorporated.



1 ripe tomato
1 tbsp red onion, finely chopped
½ tsp garlic, minced
1 tbsp lime juice
1 tbsp cilantro, chopped
To taste, salt and pepper
Optional: jalapeno or Serrano chili for spice


  1. In a medium bowl, seed and chop tomato.
  2. Mix all ingredients together.
  3. Season with sea salt and pepper.

Enjoy the game and if you’re going to be grazing all day long just get yourself a game plan, no pun intended. Know the food for the day – or if you’re heading to someone else’s party make sure to eat delicious whole food when you can that day. No need to aim for perfection, yet no need to make your pants burst at the seams too 😉

Snacks - superbowl vegan snacks

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
Sign Up for Free Info

Leave a Comment

Your email address will not be published.