Healthy twists on your favorite dips for the Super Bowl

Feb 3, 2025

The Super Bowl is the United States’ second biggest food consumption day of the year. (behind only Thanksgiving!) On Sunday, February 9, millions of people in the U.S. will gather in front of their televisions surrounded by snacks—everything from wings to nachos to pizza, and of course, chips and dip. Though these snacks (not to mention the alcohol) often aren’t the healthiest options, there are ways you can add a bit of nutrition to your spread to maintain a healthy weight and reduce your cancer risk.

Satisfy your need for crunch with raw vegetables like carrots, celery and broccoli—great vehicles for dipping. And don’t underestimate the value of a legume for a hearty and nutritious dip base. The Prevent Cancer Foundation loves a potluck, so we held an office dip-off, challenging staff members to put a healthy twist on their favorite dips. The winner? Read on to find out!

Here’s what was on our dip-off spread:

Hummus – Chickpeas, the base of most hummus recipes, are high in fiber and other nutrients. You can also add different spices, herbs or even vegetables to make it a little more interesting.

Buffalo ranch cottage cheese dip – No Super Bowl party is complete without buffalo sauce in some form. Try this spin and serve with crudites or grilled wings. Add more hot sauce if you like things spicy. Don’t let cottage cheese deter you—this dip blends up smoothly, so its consistency is more like yogurt.

Taco bean layer dip – This is a classic game day snack, but some simple substitutions can up the nutritional value. Try Greek yogurt instead of sour cream, ground turkey instead of ground beef, 2% cheddar cheese and fat-free refried beans.

Whipped ricotta or goat cheese – If you’re feeling fancy, try something a little more sophisticated—and perhaps healthier—than queso. Substitute cottage cheese—one of the healthier cheese options out there—for the ricotta if you want to add some extra protein.

Don’t forget dessert! Avocados aren’t just for guacamole—serve a chocolate avocado dip with fruit or pretzels. And you’d never guess the base of this white chocolate macadamia cookie dough dip is chickpeas!

Our staff’s favorite? The whipped goat cheese spread with walnuts took home the top spot, but it was close! We’d recommend adding any of these recipes to your party.

Although it’s beneficial to incorporate some healthier foods into your Super Bowl party, it’s only one day of the year so don’t stress! Remember, there are several ways to prevent cancer, and you can make choices every day to reduce your risk.