12 Healthy Macro Snacks (with recipes!)
The best macro snacks provide a balanced dose of protein, fat, and carbohydrates without added sugars or excess sodium. It is also important that you find good macro snacks that you enjoy. If you don’t like the snacks you prepare (or buy), you’re likely to dig further into your cupboards and find less healthy snacks to curb your hunger when its time to eat.
But are macro snacks really that important? Yes! Especially if you are trying to reach fitness or weight loss goals. Nutrition experts and health researchers have published studies suggesting that snacking can play a big role in weight maintenance and weight loss. As you might imagine, snacks that are high in calories but low in nutrition can be problematic.
These healthy macro snacks are some of my favorites. If you want more macro-balanced recipes, pick up a copy of Macro Diet for Dummies on Amazon or at your local bookstore.
5 Macro Snacks to Make
These are easy macro snack recipes that you can whip up at home. They are great to serve to guests, to bring to a party, or just to have on hand so you always have something healthy to each when hunger cravings hit.
Mock Deviled Eggs
This one is so easy and surprisingly delicious. You simply boil eggs as you would normally do. I usually place my eggs in a pot of water, bring them to a boil for one minute, then turn off the heat and let them stand for 21 minutes. Then I rinse the eggs in cold water and place in the fridge to cool.
To make these mock deviled eggs, peel each egg and slice in half lengthwise. Then, rather than taking the yolks and mixing them with mayo and spices, you dump the yolks and spoon a big dollop of hummus into each yolk hole. Done! So simple!!
Nutrition: 113 calories, 7g fat, 5g carbs, 7g protein for two halves
Kale Chips
You can buy kale chips in the store, but they are so easy to make that you might as well make them at home. Then, you can control the ingredients and the calories that you consume.
To make the chips, you’ll need one pound of curly kale. You can also buy a pre-rinsed bag in the produce department.
Preheat the oven to 300F
Remove kale stems and tear into bite-sized pieces
In a bowl, toss the leaves with one tablespoon of olive oil and a teaspoon of salt or your favorite seasoning
Spread the leaves onto a baking sheet lined with parchment paper
Bake for 20-25 minutes or until chips are crispy
The recipe makes about four servings
Nutrition per serving: 87 calories, 4g fat, 11g carbs, 4g protein
Keto-Friendly Cucumber Caviar Wheels
For your fancy Super Bowl set, you can break out the caviar and impress your friends. But if your friends aren’t fancy, don’t worry. Caviar is much more accessible now than it has been in the past, and it is delicious!! This recipe combines cool cucumber, creamy creme fraiche, and salty caviar. It’s delicious.
To prepare, simply cut your cucumber into slices. On each slice, place a small dollop of creme fraiche (about a half tablespoon) and top it off with a small bit of caviar.
If you’ve never purchased creme fraiche, you’ll find it in the dairy aisle near sour cream. If you can’t find it, you can also use sour cream or cream cheese, but the texture won’t be the same. To find caviar, most grocery stores sell an inexpensive fish roe in the same section as canned tuna and sardines. The brands you find here aren’t the finest caviar, but they work. If you’d like to try a better variety, go to the seafood department at your market.
Nutrition per serving: 136 calories, 12g fat, 2g carbs, 4g protein
Protein Peanut Butter Cups
Any recipe that combines peanut butter and chocolate is sure to be a crowd-pleaser. This one is simple to make and even provides a boost of protein!
To make 8 servings you’ll need 1 1/2 cups of chocolate chips, 1 tablespoon of coconut oil, 3 tablespoons of vanilla protein powder, and 1/3 cup peanut butter. You will also need a muffin tray with paper liners in each cup.
Melt the chocolate chips and coconut oil in the microwave
Pour half the mixture into eight muffin cups, dividing it equally and making sure that each cup is covered with chocolate on the bottom.
Mix together the peanut butter and protein powder. Refrigerate the mixture for 30 minutes.
Once chilled, place a dollop of peanut butter into each cup on top of the chocolate
Cover each cup with the remaining chocolate mixture. Place in the freezer for at least 10 minutes.
Nutrition per cup: 241 calories, 17g fat, 23g carbs, 6g protein
Sweet Pepper Nut Poppers
This snack is best served warm. The cheesy goodness peaks when they are fresh out of the oven. Prep them in advance and stick them in the oven 15 minutes before you are ready to eat.
You’ll need a bag of mini sweet peppers, 48 Marcona almonds, and 6 ounces of Manchego cheese shredded. Keep in mind, however, that you can use a cheese of your choice and even swap out the nuts if you’d like.
Preheat the oven to 400F.
Slice each pepper in half. Lay the peppers on a baking sheet, cut side up.
Place two almonds and a sprinkle of cheese into each pepper “boat.”
Bake for about 15 minutes or until the cheese is melted and the almonds are soft.
The recipe yields about four servings.
Nutrition: 322 calories, 21g fat, 17g carbohydrate, 18g protein.
7 Macro Snacks to Buy
If you are short on time or if you prefer not to cook, there are a few healthy options to buy. Consider any of these delicious snacks. You’ll find many of these items at your local grocery store. I’ve also included some Amazon links to make shopping easier if you prefer to buy online. As an Amazon Associate, I earn commission from qualifying purchases.
Turkey or beef jerky: If you want a quick protein boost, consider beef or turkey jerky. Of course, you can find jerky in any convenience store, but high-quality brands make jerky without added ingredients like sugar or excess sodium. Consider Country Archer Grass Fed Beef Jerky or any of their other flavors. This brand is widely considered to be one of the best producers of jerky products.
Popcorn: Popping a bowl of popcorn is a great way to get more fiber in your diet. You can go old-school and pop a batch on the stove with oil, but there are some other great ways to enjoy popcorn without the added fat. I’ve used this W&P Silicone Personal Popcorn Popper Maker to make mine in the microwave. It’s collapsable, so it stores easily, and it makes just the right amount for me.
Bone broth: Need a quick cup of something hot to warm you up during the winter? Consider bone broth. It’s full of collagen for healthy skin and hair, plus you get a healthy dose of protein with every cup. For example, one cup of Brodo brand organic chicken bone broth provides 10 grams of protein for just 50 calories. You can also choose broths made with savory spices like turmeric or curry.
Almonds: All nuts provide protein and are quick to eat. But almonds are especially healthy. With just one serving you get 6 grams of protein and 4 grams of fiber to help you feel full and satisfied for hours. Of course, nuts are also full of (healthy) fat and calories, so moderation is key. Also, you want to look for brands that don’t add excess sodium to their products. I like It's Just - Raw Whole Almonds because I know exactly what I am eating when I dig into the bag.
Protein bars: Nutrition bars can be helpful when you are on the go and need to eat something while driving, navigating the subway, or preparing for a big meeting at your work desk. But some bars are not the best macro snacks because they add too much sugar and fat. When shopping for bars, always ignore the front-of-label advertisements and scan the Nutrition Facts label instead. Choose the bars with more protein, some fiber, little to no added sugar, and less sodium. RXBAR Protein Bars are a good option because they make their products with limited ingredients. Bars made by Quest Nutrition are also delicious and have less sugar than many of their competitors.
Edamame: Soybeans are a great source of protein. I like to keep frozen edamame in my freezer. It takes just a minute or two to heat them up in the microwave and they are low in fat and contain zero sugar. I drizzle them with a little bit of soy sauce and nibble on them when I’m working. You can also get pre-packed cooked soybeans to eat like potato chips. The Only Bean - Crunchy Roasted Edamame Beans are yummy, easy to eat and provide 14 grams of protein per serving.
Protein chips: Almost any food you can imagine is now manufactured to include protein—even chips. While I wouldn’t always keep these on hand in my kitchen, they are not a bad option if you are watching a football game, binge-watching Netflix, or just relaxing and indulging in a snack-fest. Quest Nutrition Loaded Taco Tortilla Style Protein Chips are savory and delicious and provide a whopping 19 grams of protein per serving. The brand also makes other flavors that you might enjoy.
Lastly, remember that there are many more recipes in Macro Diet for Dummies. If you’re looking for heartier dishes like a filling sweet potato skillet, a spicy Greek salad, chili, or other foods to feed to a crowd, buy a downloadable copy on Amazon and use it in time for the game.