5 Super Bowl Appetizers That are High-Protein/Low-Calories

Happy Super Bowl Season! I’m sharing my favorite game-day recipes with these 5 Super Bowl Appetizers (the calorie friendly version)!

Is Super Bowl Sunday a recognized holiday in your household? 

I can tell you that in my house we get pretty excited about sporting events, especially as my husband is a former professional athlete himself. He played rugby professionally for 15 years. 

This year with COVID, I know the audience in the games and the gatherings are not the same! However, whether you watch the game just with your direct family or you have a very small gathering, what I am about to tell you is AMMMAAZZING! So good that it will most definitely make your neighbors & friends jealous!

Game-day food usually ends up being so greasy and so full of calories. But when you’re in charge of the menu, you get to dictate what’s served! I always take this as a chance to put a calorie friendly spin on game-day classics like nachos and beer (one of my favorites when watching football!).

My tip for keeping game-day a bit healthier? When you put dips out, cut up fresh veggies to go along with the chips and crackers. Having fresh veggies to dip gives you a break from the saltiness of chips and keeps you feeling less bloated. It’s a win-win! You can even buy pre-cut veggies from the store to make your life a bit easier.

Let’s get to the good stuff! I wanted to share my go-to game-day recipes to mix it up in your house this Super Bowl season. It’s time to get this party started with my 5 favorite Super Bowl Appetizers (that are going to knock your socks off!).

My Favorite Super Bowl Appetizers that are High-Protein/Low-Calories

Quinoa & Beans Salad

Epic Super Bowl Appetizers to spice up game day at your house

Servings: 6

Preparation Time: 15 minutes


  •     2 cups cooked quinoa
  •     1½ cups canned red kidney beans, rinsed and drained
  •     3 cups fresh baby spinach
  •     ¼ cup sun-dried tomatoes, chopped
  •     ¼ cup fresh dill
  •     ¼ cup fresh parsley
  •     ½ cup sunflower seeds
  •     ¼ cup walnuts, chopped
  •     3 tablespoons fresh lemon juice 
  •     Salt and freshly ground black pepper, to taste


  1.     In a large bowl, add all the ingredients and toss to coat well.
  2.   Serve immediately.

Nutritional Information per Serving:

Calories: 288

Fat: 8.2g

Sat Fat: 2.5g

Carbohydrates: 42.4g

Fiber: 8.6g

Sugar: 3g

Protein: 12.6g

Tofu Lettuce Wraps

Tofu Lettuce Wraps - The Perfect Super Bowl Appetizer

Servings: 8

Preparation Time: 15 minutes

Cooking Time: 6 minutes


For Wraps:

  •     1 tablespoon olive oil 
  •     14 ounces extra-firm tofu, drained, pressed and cut into cubes
  •     1 teaspoon curry powder
  •     Salt, to taste
  •     6 lettuce leaves
  •     1 small carrot, peeled and julienned
  •     ½ cup radishes, sliced
  •     ¼ cup peanuts, chopped
  •     2 tablespoons fresh cilantro, chopped

For Sauce:

  •     ½ cup peanut butter
  •     2 tablespoons maple syrup 
  •     2 tablespoons low-sodium soy sauce
  •     2 tablespoons fresh lime juice
  •     ¼ teaspoon red pepper flakes, crushed
  •     ¼ cup water 


  1.     For tofu: in a skillet, heat the oil over medium heat and cook the tofu, curry powder and a little salt for about 5-6 minutes or until golden brown, stirring frequently. 
  2.   Remove from the heat and set aside to cool slightly.
  3.   Meanwhile, for sauce: in a bowl, add all the ingredients and beat until smooth.
  4.   Arrange the lettuce leaves onto serving plates.
  5.   Divide the tofu, carrot, radish and peanuts over each leaf evenly.
  6.   Garnish with cilantro and serve alongside the peanut sauce.

Nutritional Information per Serving:

Calories: 268

Fat: 20.1g

Sat Fat: 3.4g

Carbohydrates: 12.9g

Fiber: 2.6g

Sugar: 7.6g

Protein: 14g

Coconut Shrimp

Servings: 10

Preparation Time: 20 minutes

Cooking Time: 16 minutes


For Shrimp:

  •     ½ cup coconut flour 
  •     1 large egg 
  •     1 egg white
  •     1 cup unsweetened shredded coconut 
  •     1 cup crackers, finely ground
  •     2 tablespoons grapeseed oil
  •     1½ pounds extra-large shrimp
  •     Salt and freshly ground black pepper, to taste

For Dipping Sauce:

  •     1 cup apricot preserves
  •     1 teaspoon cider vinegar
  •     ¼ teaspoon dried chili flakes


  1.     Preheat the oven to 400 degrees F.
  2.   Line 2 baking sheets with parchment paper.
  3.   In a shallow bowl, place the flour.
  4.   In a second shallow bowl, add egg and egg whites and beat well. 
  5.   In a third shallow bowl, place the coconut, ground crackers and oil and mix well.
  6.   Season the shrimp with a little salt and black pepper.
  7.     Coat the shrimp with the flour and shake off the excess flour.
  8.   Then dip into the egg and finally, coat with the coconut mixture.
  9.   Divide the shrimp onto serving plates and arrange in a single layer.
  10. Bake for about 15-16 minutes, flipping once halfway through.
  11. Meanwhile, in a small pan, add the apricot preserves, vinegar and chili flakes over medium-low heat and cook for about 3-5 minutes or until preserves are melted, stirring frequently.
  12. Serve shrimp with apricot dipping sauce.

Nutritional Information per Serving:

Calories: 257

Fat: 13g

Sat Fat: 11.2g

Carbohydrates: 19.3g

Fiber: 4.1g

Sugar: 1g

Protein: 18.6g 

Beef Burgers

Barbecue Wagyu Hamburger with red wine salt and herbs as closeup on a charred wooden board

Servings: 8

Preparation Time: 20 minutes

Cooking Time: 16 minutes


For Patties:

  •     1 pound ground beef
  •     1 carrot, peeled and chopped finely
  •     1 medium raw beetroot, trimmed, peeled and chopped finely
  •     1 small onion, chopped finely
  •     2 Serrano peppers, seeded and chopped
  •     1 tablespoon fresh cilantro, chopped finely
  •     Salt and freshly ground black pepper, to taste
  •     3 tablespoons olive oil

For Yogurt Sauce:

  •     1/3 cup low-fat plain Greek yogurt
  •     1 teaspoon fresh lemon juice
  •     ¼ teaspoon garlic, minced
  •     Salt, as required
  •     ½ teaspoon granulated Erythritol


  1.     For patties: in a large bowl, add all ingredients except for oil and mix until well combined.
  2.   Make equal-sized 8 patties from mixture.
  3.   In a large non-stick sauté pan, heat the olive oil over medium heat and cook the patties in 2 batches for about 3-4 minutes per side or until golden brown.
  4.   Meanwhile, for sauce: in a bowl, add all ingredients and mix well.
  5.   Serve patties alongside the yogurt sauce.

Nutritional Information per Serving:

Calories: 170

Fat: 8.9g

Sat Fat: 2.1g

Carbohydrates: 3.5g

Fiber: 0.7g

Sugar: 2.3g

Protein: 18.8g

Chicken Dip

Buffalo chicken dip served with chips and fresh vegetables

Servings: 10

Preparation Time: 10 minutes

Cooking Time: 30 minutes


  •     1 cup fat-free cheddar cheese, divided
  •     16 ounces fat-free cream cheese, softened
  •     1 cup fat-free ranch dressing
  •     ¾ cup red hot sauce
  •     2 cups cooked chicken breast, shredded


  1.     Preheat the oven to 350 degrees F.
  2.   Grease an 8×8-inch baking dish.
  3.   In a large bowl, add ½ cup of cheddar cheese and remaining ingredients and mix until smooth.
  4.   Place the mixture into the prepared baking dish and sprinkle with the remaining cheddar cheese.
  5.   Bake for about 25-30 minutes or until bubbly.

Nutritional Information per Serving:

Calories: 288

Fat: 20.7g

Sat Fat: 12.6g

Carbohydrates: 10.5g

Fiber: 0.2g

Sugar: 2.8g

Protein: 14.7g

And there you have it! 5 of  my favorite Super Bowl Appetizers just in time to spice up your game day!

Let me know what your favorite dish is! Make sure you tag me on Facebook or IG showing me your cooking skills!

P.S. Hungry for more? Did you know I have an entire eBook with 50 healthy and delicious recipes your whole family will love?! No more cooking two or three dinners a night. These recipes will have your kids begging for more! And they’re great for you too mama. Get your copy HERE.

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