GAME DAY FAVORITES
Get game-day ready with healthier twists on familiar favorites. From crispy oven-baked wings to savory dips and a protein-packed sweet treat, these recipes bring plenty of flavor to your game-day spread.
Healthy Oven-Baked Chicken Wings
Crisp, flavorful wings without deep frying.
Ingredients
- 3 pounds chicken wings, split at joints and tips removed
- 1 tablespoon aluminum-free baking powder
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon cayenne, optional
- 1 tablespoon olive oil, optional for extra browning
- For a lighter buffalo finish: 1/3 cup hot sauce + 1 tablespoon olive oil + 1 teaspoon lemon juice
Directions
- Pat wings very dry with paper towels. Dry skin is important for crispness.
- Heat oven to 425°F. Line a rimmed baking sheet with foil and set a wire rack on top. Lightly coat the rack with cooking spray.
- In a large bowl, combine baking powder, smoked paprika, garlic powder, onion powder, salt, black pepper and cayenne. Toss wings thoroughly with the seasoning mixture. Add the olive oil only if desired.
- Arrange wings in a single layer on the rack with space between them. Bake 25 minutes, turn, then bake another 20-25 minutes until browned, crisp and the thickest part reaches at least 165°F.
- For buffalo wings, toss the hot wings with hot sauce, olive oil and lemon juice just before serving.
Serving Idea Serve with celery, carrots, cucumber and a cottage cheese ranch or green goddess dip instead of a heavy blue cheese dressing.
Light Mexican Street Corn Dip
Bright, smoky and creamy without being heavy.
Ingredients
- 4 cups corn kernels, fresh or frozen and thawed
- 1 teaspoon olive oil
- 1 cup low-fat cottage cheese
- 1/2 cup plain Greek yogurt
- 1/3 cup crumbled cotija cheese, divided
- 1 jalapeño, seeded and finely diced
- 1/3 cup chopped fresh cilantro
- 2 green onions, thinly sliced
- Juice and zest of 1 lime
- 1/2 teaspoon chili powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground cumin
- 1/4 teaspoon kosher salt, or to taste
Directions
- Heat a large skillet over medium-high heat. Add olive oil and corn. Cook 6-8 minutes, stirring occasionally, until the corn develops browned spots. Cool slightly.
- Blend the cottage cheese and Greek yogurt until smooth and creamy.
- In a bowl, combine charred corn, blended cottage cheese mixture, half of the cotija, jalapeño, cilantro, green onions, lime juice and zest, chili powder, smoked paprika, cumin and salt.
- Transfer to a serving bowl and top with the remaining cotija and a little extra cilantro or chili powder.
- Serve warm, room temperature or chilled.
Serving Idea Serve with mini sweet peppers, cucumber slices, baked tortilla chips or whole-grain corn chips.
Roasted Broccoli Cheddar Dip
A protein-forward, veggie-packed game-day dip.
Ingredients
- 3 cups broccoli florets, chopped
- 1 teaspoon olive oil
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 1/2 cups low-fat cottage cheese
- 1/2 cup plain nonfat or low-fat Greek yogurt
- 1 cup extra-sharp cheddar cheese, shredded, divided
- 1 tablespoon Dijon mustard
- 1 garlic clove, minced
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon onion powder
- 2 tablespoons sliced green onions, optional
Directions
- Heat oven to 425°F. Toss broccoli with olive oil, salt and pepper. Roast 15-18 minutes, until browned at the edges and tender.
- Reduce oven temperature to 375°F. Reserve about 1/2 cup roasted broccoli for texture.
- In a food processor or blender, combine cottage cheese, Greek yogurt, 3/4 cup cheddar, Dijon, garlic, smoked paprika, onion powder and the remaining roasted broccoli. Blend until mostly smooth.
- Fold in the reserved chopped broccoli. Transfer to a small baking dish and top with the remaining 1/4 cup cheddar.
- Bake 15-20 minutes, until hot and bubbling. Garnish with green onions if desired.
Serving Idea Serve with bell pepper strips, carrots, celery, cucumber rounds or whole-grain pita wedges.
Sweet Potato Chipotle Dip
Smoky, slightly sweet and naturally colorful.
Ingredients
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 1 teaspoon olive oil
- 1 cup low-fat cottage cheese
- 1/2 cup plain Greek yogurt
- 1 chipotle pepper in adobo, plus 1 teaspoon adobo sauce
- 1 tablespoon fresh lime juice
- 1 small garlic clove
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground cumin
- 1/4 teaspoon kosher salt
- 2 tablespoons pepitas, toasted, for garnish
- 1 tablespoon chopped cilantro, optional
Directions
- Heat oven to 425°F. Toss sweet potatoes with olive oil and spread on a sheet pan. Roast 25-30 minutes, turning once, until very tender and lightly browned. Cool slightly.
- Add roasted sweet potatoes, cottage cheese, Greek yogurt, chipotle pepper, adobo sauce, lime juice, garlic, smoked paprika, cumin and salt to a food processor.
- Blend until smooth and creamy. Add 1-2 tablespoons water if needed to loosen the texture.
- Taste and adjust lime, chipotle or salt. Transfer to a serving bowl.
- Garnish with toasted pepitas and cilantro.
Serving Idea Serve with jicama sticks, celery, carrots, bell peppers or baked whole-grain pita chips.
Chocolate Strawberry Protein Dip
A lightly sweet game-day dessert dip with protein.
Ingredients
- 1 1/2 cups low-fat cottage cheese
- 1 cup fresh strawberries, hulled
- 2 tablespoons unsweetened cocoa powder
- 2-3 tablespoons pure maple syrup or honey, to taste
- 1 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- Pinch of kosher salt
- 1-2 tablespoons milk, if needed for blending
- 2 tablespoons finely chopped dark chocolate, optional garnish
Directions
- Add cottage cheese, strawberries, cocoa powder, maple syrup or honey, vanilla, cinnamon and salt to a blender or food processor.
- Blend until completely smooth and mousse-like, scraping down the bowl as needed. Add a small amount of milk only if necessary for blending.
- Taste and adjust sweetness. Chill at least 30 minutes for the best texture.
- Spoon into a serving bowl and garnish with chopped dark chocolate or sliced strawberries if desired.
Serving Idea Serve with fresh strawberries, apple slices, pear slices, banana rounds or whole-grain graham crackers.
