Healthier Super Bowl Sunday Dips

Offer these healthier versions of fan favorites this Super Bowl Sunday.  My guess is people won’t miss the extra fat and calories.  These dips are delicious!

Smoked Salmon Dip:

  • 4 ounces softened 1/3 less-fat cream cheese
  • 4 ounces 0% plain Greek yogurt
  • 2 tablespoon fresh dill
  • 2 shakes, hot pepper sauce (Tabasco)
  • 1 tablespoon fresh lemon juice
  • 4 ounces chopped smoked salmon

Blend all the ingredients.  Serve with low-fat wheat thins, baby carrots, cucumber coins, or home made garlic pita chips.

Serves 6

Calories-99, Fat-7.1 g, sodium 225 mg


Healthier Guacamole:

  • 2 large, ripe peeled avocadoes
  • 1 tablespoon fresh lime juice
  • ¼ teaspoon kosher salt
  • 1minced garlic clove
  • 2 teaspoon chopped fresh cilantro

Mash the peeled avocado in a medium bowl with a fork.  Add all the other ingredients, blending. Serve with homemade tortilla chips, Ezekiel chips, veggie sticks

Serves 6

Calories-109, Fat- 9.8g, sodium 85 mg

(Cooking Light)


Vegetable Satay:

Although usually made with strips of chicken or beef, this Indonesian-style satay can be made with fresh broccoli and cauliflower florets. Hot Madras curry has a bit of a kick; use regular curry powder if you just want the flavor of curry but not the heat. To save time, look for broccoli and cauliflower already cut into florets in the produce section or at the salad bar of your supermarket.

1 dozen skewers Active Time: 30 minutes | Total Time: 2 1/2 hours (including marinating time)


  • 24 broccoli florets, (about 10 ounces)
  • 24 cauliflower florets (about 10 ounces)
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon minced fresh ginger, or ginger juice (see Note)
  • 1 tablespoon smooth natural peanut butter
  • 1 clove garlic, minced
  • 1 teaspoon hot Madras curry powder
  • 1/4 teaspoon salt


1.    Bring a large saucepan of water to a boil over high heat. Add broccoli and cauliflower; cook until tender-crisp, about 3 minutes. Drain; rinse under cool water.

2.    Whisk soy sauce, vinegar, oil, ginger (or ginger juice), peanut butter, garlic, curry and salt in a large bowl until smooth. Add the florets; gently toss to coat. Let marinate at room temperature for at least 2 hours or cover and refrigerate for up to 1 day.

3.    To serve, thread 2 broccoli and 2 cauliflower florets onto each skewer. (Reserve marinade.) Arrange the skewers on a platter in a single layer and drizzle with the marinade.


Per skewer :33 Calories; 2 g Fat; 0 g Sat; 1 g Mono; 0 mg Cholesterol; 3 g Carbohydrates; 2 g Protein; 1 g Fiber; 112 mg Sodium; 156 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 fat

Nutrition Note: (for 2 skewers)


Also try: Cauliflower Crust Pizza

Print this post

Submit a comment