10 options for healthier game day snacks

With football season upon us, many people spend their weekends (and their Mondays and Thursdays) watching a packed lineup of games. This entertaining business is often paired with specialty foods and beverages, whether served at a tailgate, prepared at home, or delivered. With game-day favorites including wings, nachos, dips and grilled meats of all kinds, plus beer, soda and other unhealthy beverages, it’s easy for a three-hour game — or an all-day session — to involve a disproportionate number of calories. Fortunately, there are many ways to eat good food without succumbing to calorie-laden pitfalls.

“Game day can include some of your favorite high-calorie foods,” says Joanna Gregg, MyFitnessPal Registered Dietitian. “However, incorporating some lighter options will help keep your intake more balanced while avoiding too many excess calories during the game.” Below, she recommends several easy-to-follow practices for your consideration on game day.

1. KEEP THINGS COLORFUL

If you’re serving a large spread, include a vegetable platter to offer important vitamins, minerals and fiber to your guests. “Fiber helps you fill up and feel full longer which can help minimize snacking,” says Gregg, so it’s a great addition to your lineup.

2. CHANGE THE KNEE

Chips are a daily staple, and for good reason – they’re delicious. But try replacing typically high-fat chips with whole wheat pita wedges or biscuits with whole grains/seedswhich offers a tasty crunch in a healthier package.

3. GIVE HIGH FAT DIVERS

Replace mayonnaise, cream cheese and other cream-based dips with greek yogurt or cottage cheese. Try mixing ranch seasoning into yogurt, puree cottage cheese into your spinach dip, or just choose a more nutrient-dense dip, like hummus or guacamole.

4. CHOOSE MORE PROTEINS

Look for lean ground beef if you make burgers or try ground turkey. Grill or bake wings instead of frying them, and try incorporating others lean or plant-based protein options like crispy roasted chickpeas or black beans at a build-your-own taco bar station.

5. LIGHT UP DESSERT

Instead of serving only traditional sweets like cookies and brownies, offer naturally sweet treats such as a fruit platter or fruit skewers. “Single-serve treats combined with fresh fruit provide built-in portion control and increase the nutritional value of your game day,” adds Gregg.

With these tips in mind, you are now ready to prepare and serve a healthier game day. Below, Gregg shares five of his favorite healthy options for eating during the game.

1. GRILLED PROTEIN AND VEGGIE SKEWERS

“Vegetables are a great way to add a satisfying crunch, a bit of color and important nutrients to a game day,” she says. Fill skewers with chicken or beef, plus your favorite vegetables, and you’ll have a platter full of healthy, portable snacks.

2. GUACAMOLE

“Packed with healthy fat and fiber, guacamole is a good dip,” says Gregg. Consider adding vegetable sticks alongside — or instead of — tortilla chips for a better-for-you option.

3. WHOLE GRAIN RINSE QUESADILLAS

Skip the fake-cheese nachos and fill up on whole grains and lean protein instead. Layer whole wheat or whole wheat tortillas with grilled chicken, cheese, onion and bell pepper and toast until warm. Cut the quesadilla into small triangles for an easy handheld snack that everyone can enjoy.

4. “JARCUTERY”

You’ve heard of a charcuterie board. Well, it’s like that, but without a board. Gregg suggests making personal-sized “jarcuterie” by filling small Mason jars with cheese cubes, deli meat rolls and vegetables. “It’s perfect for single portion control and as a grab-and-go option that’s great for snacking and socializing.”

5. ENERGY BITE

Cookies are great – there’s no denying that, but energy bites provide a sweet treat without the sugar crash. The best part: They can take almost any shape you like and can contain a variety of tasty ingredients. Gregg says to start with nut butters, oats and honey as a base, then add your favorite products, such as unsweetened dried fruit, unsweetened shredded coconut, chocolate chips, crushed nuts and seeds. You can even add extra protein with your favorite protein powder, chia seeds or flaxseed meal. Roll it all into small balls, refrigerate until set and ready to go at the start.

Game day tailgates and parties are meant to be fun, so don’t stress too much about what you eat. If you feel like it, go ahead and enjoy and try to track your game day in MyFitnessPal to see how they fit into your nutrition goals. By planning ahead and swapping out some healthier snacks for your usual soccer food, you can enjoy the game and feel good after it’s over.

Originally published October 6, 2021; Updated December 2025

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