It’s almost time for the big game- the Super Bowl! As a die-hard sports fan, it’s one of my favorite days of the year and I’ve had the pleasure of witnessing my team (the Steelers) win twice in my lifetime. While your team can’t win every year you can at least enjoy delicious food. Typical Super Bowl party food includes: chicken wings, sliders, chili, pigs in a blanket, and my favorite- a wide variety of dips. Being a dietitian I always try to bring a dip that is nutritious and delicious. I’m sharing some tips that can make your dip healthier without cutting the flavor plus my recipe for an award winning dip.
- Add beans
Pureed beans make the dip super creamy while adding protein and fiber to make it more filling. I guarantee most party goers won’t even taste the beans.
- Sneak in veggies
Most of the time people aren’t looking for veggies in their cheesy dip so it’s easy to mix in a few finely chopped ones- adding in vitamins and minerals.
- Create texture through toppings
Dips tend to be mostly thick and not super eye appealing. By sprinkling some green onion or tomatoes on the top you’re adding more nutrients and making the dip look more appetizing.
- Spice it up by adding heat
While I’m not a huge spicy fan (mild salsa is as hot as it gets) many people love heat- the hotter the better. Chopped jalapeño, salsa, and hot sauce can be utilized to add spiciness to your dip. Cumin and paprika can add a peppery aroma and flavor as well.
- Use Greek yogurt in place of sour cream
This is one of my favorite nutrition hacks- substituting Greek yogurt for sour cream. I use this all the time for Mexican food and it works perfectly in a dip, especially when combined with other ingredients.
- Choose lean protein
If your tip isn’t vegetarian and you plan on using meat, go for shredded chicken over ground beef. There are multiple heart healthy benefits for choosing lean proteins. Do you have any tips or tricks for making a healthier dip? Make sure you check out my recipe utilizing all my tips! 
Chicken Cheddar Dip
Ingredients:
1 (15 oz can) white beans, pureed
1 (16 oz) jar salsa verde
1 (5.3 oz cup) plain Greek yogurt
2 red peppers, chopped
1½ cup corn (I used frozen) 2 cups chicken, cooked and shredded
1½ cups shredded cheddar cheese
2 tsp cumin
Optional: tomatoes and green onion for topping
Directions:
Preheat oven to 350 F.
Combine bean puree, salsa verde, and Greek yogurt in a large bowl, mix thoroughly.
Stir in peppers, corn, chicken, and cheese (optional: Save some cheese for topping.)
Add cumin and make sure everything is evenly mixed.
Transfer to cask iron skillet or baking pan.
Bake for 20-25 minutes until cheese is melted.
After removing from oven, add green onion and tomato topping if using.
Serve hot with tortilla chips.
Jess DeGore, RD is based in Philadelphia and specializes in nutrition counseling, brand and business consulting and corporate wellness. She blogs at Dietitian Jess. Follow her on Facebook, Twitter and Instagram.
