You are here

How to Make a Healthier Cheese Dip


Are you ready for some football (food)?  It may come as no surprise that for me football season is as much about snacking as it is sports. But with 17 weeks ahead of us, we all need to be smart. I’ve armed myself with an arsenal of healthy game day recipes I’ll be sharing with you so we can all end the season as slim as we started!

Sadly, one of my favorites, cheese sauce, can never be considered a “health food,” but this lightened-up recipe does ease the pain. While a traditional recipe packs about 120 calories and nine grams of fat per quarter-cup serving, this version will only set you back about 80 calories and just over five grams of fat for an equal portion. Plus, by reducing the quantity of butter used and swapping 1 percent milk for the original cream, the amount of saturated fat is also greatly reduced. 

Try adding different herbs and spices to give this sauce an extra kick. One of my favorite ways to dress it up is by adding a jar or two of salsa. Not only does it add a little heat and flavor, fat-free, low-calorie salsa stretches the recipe, further decreasing the amount of fat and calories.

Serve this sauce with raw or steamed veggies like broccoli and cauliflower alongside the usual bread and chips to make it even better. Let your friends fill up on the cheap (nutritionally and monetarily speaking) carbs and fill up on fiber-rich veggies while rooting for your team.

Lightened-Up Cheese Sauce
1 1/2 tablespoons butter 
1 1/2 tablespoons canola oil
3 tablespoons flour 
2 cups 1% milk 
1 1/2 cups reduced-fat cheddar cheese
salt and pepper, to taste

Watch the video below.


Who will you be rooting for tonight and what will you be eating? Please share in the comments below or tweet @Shape_Magazine with hashtag #LoveFootball all season long!


As an editor at SHAPE I have the chance to learn about the healthiest ways to cook, eat, and live from all sorts of experts but I’m also a single girl living in NYC with a busy schedule, active social life, and chocolate cravings. I’m here to share what works for me—and where I need a little help from you.


Add a comment