21 Macro-Friendly Snacks You Can Prep in Under 10 Minutes
Continue reading for 20+ macro-friendly snacks to help keep you reaching your health goals.
Let’s talk snacks!
We all love them, but too often, they derail the best intentions. Granola bars disguised as health food? A handful of nuts that somehow turns into the whole bag? It happens to the best of us. These missteps don’t just mess with your macros—they can throw off your entire day.
But here’s the deal: snacks don’t have to ruin your macros or your day. With a little planning (and about ten minutes), you can make something that actually fuels your body and supports your goals.
The key is choosing whole, minimally processed ingredients and combining them in ways that are both quick and satisfying. Instead of mindless grazing, these options deliver the satisfaction of a meal in snack-sized portions. Balanced, macro-friendly, and easy to pack, they’re ideal for those moments when you need something filling but not over the top.
What Does Macro-Friendly Mean?
Macro-friendly snacks are all about balance. They’re the art of combining protein, carbs, and fats in the right proportions to fuel your body without overdoing it on any one thing. I like to emphasize a little more protein, especially as someone who weight trains and cares about anti-aging.
Protein not only keeps me fuller longer, but it also helps maintain muscle, supports recovery, and promotes healthy skin. A macro-friendly snack hits the sweet spot of being satisfying, nourishing, and aligned with your goals.
If you’re new to counting macros, check out How to Count Macros the Easy Way: Complete Beginner’s Guide and The Best Macro-Friendly Grocery List For Anti-Aging.
Macro-Friendly Snacks
I’ll be honest, I don’t naturally gravitate toward fresh fruit and veggies for snacks (despite all the typical advice).
When I’m snacky, I’m more likely to reach for something satiating or sweet—chips, cookies, crackers, cheese—you get the idea. But I also know I can’t snack like that all the time. That’s why these macro-friendly options strike a perfect balance: satisfying enough to feel indulgent while still keeping me on track.
These are a mix of snacks and “mini meals,” which, in my opinion, are the best way to guarantee you’re sticking to whole foods instead of reaching for something processed.
All macros are approximate. Adjust the portions up or down depending on your own macro goals!
1. Mini Quesadilla with Ground Chicken
Use a Siete almond flour tortilla, add 2 oz of shredded low-fat cheese on one half, and add 2 oz of cooked ground chicken.
Fold the tortilla in half and cook in a hot skillet for about 2 minutes per side until the cheese melts and the tortilla is crisp. Slice into wedges and serve with salsa.
Macros: 250 Calories / 24g Protein / 12g Carbs / 12g Fat
2. Seaweed Sandwiches with Smoked Salmon and Avocado
Take a pack of seaweed snacks and layer each sheet with a small spoonful of cooked white rice (optional), 2 oz of smoked salmon, and about 15 g of avocado.
Fold or stack to create bite-sized “sandwiches.” These are loaded with healthy fats from the avocado, omega-3s from the smoked salmon, and fiber from the seaweed to keep things balanced.
Macros: 210 calories / 16g.Protein / 21g Carbs / 8g Fat
3. Half Sourdough Toast with Hard-Boiled Egg
Toast half a slice of sourdough bread (about 25g) and top it with one sliced hard-boiled egg. Add a pinch of salt and pepper for flavor. Or, avocado for some healthy fats. Don’t shy away from bread – especially sourdough.
Sourdough is easier to digest than regular bread due to its natural fermentation process, which can help support gut health.
Macros: 125 calories / 8g Protein / 12g Carbs / 5g Fat
4. Red Bell Pepper Dippers with Avocado and Ground Beef
Slice 1 medium red bell pepper (about 120g) into large strips to use as dippers. Pair with 2 oz of cooked lean ground beef or bison and 20g mashed avocado. Add a pinch of salt, pepper, or your favorite seasoning for extra flavor. The red pepper makes the perfect scoop for any dip and provides a nice vitamin C for healthy, glowing skin.
Macros: 185 Calories / 13g Protein / 10g Carbs / 11g Fat
5. Mini Beef Patty with Sweet Potato
Mini meals (or leftovers) like this are my favorite snacks. Cook (or reheat) a 2 oz lean ground beef patty or bison seasoned with salt and pepper. Pair it with ~60g. sweet potato. Add a sprinkle of cinnamon or a dash of paprika for extra flavor.
Macros: 150 Calories / 13g Protein / 12g Carbs / 5.5g fat
6. Chicken Breast with Cucumber and Hummus
Slice 2 oz of cooked chicken breast and pair it with 1/2 cup (50g) of sliced cucumber (or baby carrots) and 1 tbsp (15g) of hummus for dipping. Sprinkle the chicken with a pinch of smoked paprika or garlic powder for extra flavor.
Macros: 110 Calories / 20g Protein / 5g Carbs / 2g Fat
7. Rice Cakes with Peanut Butter and Banana
These make a great pre-or post-workout snack, too! Spread 1 tbsp (16g) of peanut butter on 2 rice cakes and top with 1/4 sliced banana. Sprinkle a little cinnamon on top for an antioxidant boost.
Macros: 185 Calories / 6g Protein / 23g Carbs / 7.5g Fat
8. Mini Overnight Oats
In a small jar, combine 1/4 cup of sprouted organic oats, 1/4 cup plain Greek yogurt, 1/4 cup unsweetened almond milk, 1/2 scoop (~15g) of protein powder, and 5g. chia seeds. Stir well. Top with 10g mini chocolate chips and 1 tsp (5g) of nut butter. Refrigerate overnight.
This mini serving is perfect for something sweet and satisfying with a solid macro balance.
Macros: 290 Calories / 22g Protein / 30g Carbs / 9g Fat
9. High-Protein Greek Yogurt Parfait
One of the best macro friendly snacks.
Mix 1/2 cup (120g) of plain Greek yogurt with 1/2 scoop (15g) of protein powder or collagen powder. Layer with 1/4 cup (40g) of antioxidant-rich mixed berries (like blueberries, raspberries, or blackberries). Top with 1 tbsp (7g) of slivered almonds for a nutty crunch.
Macros: 160 Calories / 20g Protein / 12g Carbs / 4g Fat
10. Stuffed Dates with Almond Butter, Dark Chocolate, and Parmesan
Here’s a snack that checks all the boxes: sweet, salty, and indulgent enough. And the dates and a nice dose of magnesium. Slice open 2 Medjool dates, take out the pits, and stuff each with a little almond butter and a square of dark chocolate (I like Hu brand). Optional: Heat in the microwave for 10 seconds.
On the side, add a small wedge of Parmesan (about 1 oz) for that perfect savory balance.
Macros: 160 Calories / 8g Protein / 20g Carbs / 12g Fat
11. Air-popped popcorn with Low-Fat Cheese
Popcorn doesn’t get enough credit—it’s high in fiber, low in calories, and totally snack-worthy. Air-pop 3 cups of popcorn and sprinkle with a pinch of sea salt. Pair it with a small piece of organic low-fat cheddar cheese, string cheese, or Parmesan (1 oz) on the side for a boost of protein and flavor.
Macros: 160 Calories / 10g Protein / 18g Carbs / 6g Fat
12. Spicy Roasted Chickpeas
Toss 1/2 cup of canned chickpeas (drained and rinsed) with a light spray of olive oil, a pinch of salt, and a dash of cayenne pepper. Pop in the air fryer or roast at 400°F for about 10 minutes until crispy and golden. These are surprisingly satisfying and a healthier choice than chips or crackers!
Macros: 140 Calories / 7g Protein / 17g Carbs / 4g Fat
13. Collagen Hot Chocolate
A creamy collagen hot chocolate is the perfect cozy protein and antioxidant boost option. Mix 1 scoop of collagen powder with unsweetened cocoa powder, almond milk, and maple syrup. Heat on the stove until warm, whisking until smooth.
For the full recipe, see Easy Collagen Hot Chocolate (this recipe calls for full-fat coconut milk for a richer taste. For lower calories and fat macros, swap in almond milk as stated above).
Macros: 190 Calories / 22g Protein / 18g Carbs / 6g Fat
14. Frozen Berry Yogurt Bark
Spread ½ cups of vanilla Greek yogurt onto a parchment-lined baking sheet. Sprinkle with ¼ cups of mixed berries or your favorite fruit and a few crushed almonds. Freeze for 1–2 hours, then break into pieces.
Macros: 125 Calories / 12g Protein / 10g Carbs / 4g Fat
15. Mini Turkey or Chicken Wraps
Use a slice of deli turkey or chicken breast, and roll it around a piece of avocado or a little hummus with a cucumber strip for crunch.
Macros: 75 Calories / 8g Protein / 3g Carbs / 3g Fat
16. Egg White Wraps
These are perfect when you need a fast, high-protein snack to hit your macros without adding extra carbs or fat. Customize the ingredients (or eat plain!).
Pour 1/4 cup (60ml) of liquid egg whites into a hot, non-stick skillet to create a thin “tortilla.” Cook until set and then fill with 1 oz lean turkey, a thin slice of avocado or cheese, and a handful of spinach. Roll it up like a wrap.
Macros: 140 Calories / 15g Protein / 4g Carbs / 5g Fat
17. Mini Caprese Bites with Chicken
Skewer a small cherry tomato, a basil leaf, a 1/2 oz (14g) mozzarella ball, and a piece of cooked chicken breast (about 1/2 oz or 14g) onto a toothpick. Drizzle lightly with balsamic glaze for extra flavor. Repeat to make 6 bites.
These make a super fresh and easy snack with a nice protein boost. They’re also simple to throw together anytime.
Macros: 130 Calories / 12g Protein / 6g Carbs / 6g Fat
18. Cottage Cheese Pancakes (Half Recipe)
These pancakes are so delicious, you’d never guess they’re made with cottage cheese. They’re fluffy, satisfying, and high in protein!
Blend 1/4 cup organic oats, 1/2 whole egg, 1/4 cup cottage cheese, 1/2 tsp vanilla, 1/2 tsp baking powder, 1/4 tsp cinnamon, and 1 tsp sweetener (optional) until smooth. Cook small pancakes on a non-stick skillet over medium heat for 2–3 minutes per side until golden brown.
For the full recipe, check out Cottage Cheese Pancakes.
Macros: 145 Calories / 13g Protein / 15g Carbs / 4g Fat
19. Cold Brew Protein Coffee
Combine 1 cup (240ml) of cold brew coffee with 1/2 scoop (15g) of vanilla or chocolate protein powder. Add 1/4 cup (60ml) of unsweetened almond milk and 1 tsp of sweetener if desired. Shake or blend until smooth. Serve over ice.
This is perfect as a morning boost or an afternoon pick-me-up. The protein adds staying power and helps balance the coffee’s natural caffeine jolt.
Macros: 100 Calories / 12g Protein / 4g Carbs / 2g Fat
20. Apple Nachos
Slice ½ of an apple into thin slices and drizzle with 10 g of natural peanut butter. Sprinkle the apple slices with cinnamon and a few crushed walnuts for crunch and omega-3 fatty acids.
Macros: 200 Calories / 5g Protein / 22g Carbs / 10g Fat
21. Protein-Packed Cookie Dough Balls
Mix 1 scoop of vanilla protein powder with 2 tsp almond or peanut butter, 1 tsp almond milk, and a few chocolate chips. Roll into bite-sized balls. These are great for a sweet treat that also helps you hit your protein target.
Macros: 125 Calories / 12g Protein / 8g Carbs / 5g Fat
Meal Prep Must-Haves
Trust me, a little meal prep helps you stay on track all week and takes the guesswork out of eating healthy. The right tools make meal prep so much easier. Here are my favorites I swear by to keep me on track.
This post may contain affiliate links. This means I may earn a small commission if you purchase a product through my link at no extra cost to you. All items are carefully curated by me and reflect my honest opinion.
A good food scale is a must if you’re serious about tracking macros. I swear by this one from OXO—it’s durable and has pressable buttons that make it super easy to use. I avoid flat-panel scales without buttons; they can be finicky and don’t hold up as well over time.
Pre-portioning meals or snacks makes it much easier to stick to your goals. I use these smaller containers, which are lightweight and perfect for on-the-go meals. They’re affordable, and you can grab a large pack without breaking the bank.
Jars are a lifesaver for overnight oats and yogurt. Trust me, don’t use a regular plastic container for these. I made the mistake once and ended up with oats all over my bag—never again. Jars seal better and keep everything contained.
These are great for packing small portions of hummus, dressings, or dips without taking up too much space.
I love these for building “grown-up Lunchables.” They’re perfect for dividing fruit, veggies, grain-free crackers, Parmesan, or your favorite cheese into neat sections. They keep everything fresh and make packing snacks or mini meals a breeze.
These tools make it easier to stick to what helps me most: having mini meals or protein-packed snacks prepped and ready to grab. I keep small, fresh containers in the fridge so I can grab something quickly when I’m hungry without wandering into the pantry or staring into the refrigerator trying to decide.
Working from home makes this even more essential. With the kitchen all day, it’s way too tempting to snack aimlessly if I’m not prepared. These meal prep essentials help me avoid that and stay on track.
Set Yourself Up for Success With These Macro-Friendly Snacks
Meal prep doesn’t have to be complicated, but having the right tools and a snack plan makes all the difference.
With mini meals and snacks ready to grab, you’ll avoid aimless snacking and stay focused on your goals—even when the kitchen is just a few steps away.
Ready to take control of your week? Start with these meal prep essentials and try out one or two new recipes to get started!
