17 Macro-Friendly Snacks [ Dietitian Approved]

Updated September 2026

When you are losing weight, most of what you eat needs to have a job. It needs to do something for you: bring the nutrients your body actually needs.

One question I hear all the time: what are the right macros for a snack? As a registered dietitian, here is how I think about it. Your snack needs protein. Your snack needs fiber. Often, that fiber comes attached to carbohydrates, and so does some protein.

So I am not looking for three separate boxes to check. I am looking for the right balance, so you get all three macronutrients in one snack, most of the time. Not every time. Most of the time.

A quick note before the list: not every snack here is sky-high in protein. All of them are healthy, and all of them have protein added on purpose. I looked for combinations that work together in real life, not just the highest number on a label.

Macro-Friendly Snacks

Greek Yogurt with Berries

Greek yogurt with berries provides protein that keeps you feeling full and satisfied between meals. Greek yogurt is high in protein, providing around 14 grams per serving (~5 ounces).

Berries are low in carbohydrates but provide some fiber, vitamins, minerals, and antioxidants that can support overall health.

Together, these make great choices for weight-management goals. They help you feel full without too many calories or carbs.

 3/4 cup plain nonfat Greek yogurt + 1/2 cup raspberries. ~18g protein, 4g fiber, 13g carbs.

Hard-Boiled Eggs with Sliced Apples

This snack is an excellent way to get a balanced mix of protein and healthy carbohydrates.

Hard-boiled eggs offer 6 grams of protein per serving. Apples provide healthy carbohydrates for energy. Keeping the body energized is an important benefit of both.

Add a handful of nuts or seeds if you need additional fat to hit your macro goals.

2 hard-boiled eggs + 1 small apple, sliced. ~12g protein, 4g fiber, 21g carbs.

Cottage Cheese with Fruit

Cottage cheese is an excellent source of protein, providing around 14 grams per serving (~½ cup).

Combined with a serving of fruit, such as a banana or berries, this snack is perfect for weight loss.

3/4 cup low-fat cottage cheese + 1/2 cup pineapple chunks. ~21g protein, 1g fiber, 17g carbs.

Tuna Salad with Whole Wheat Crackers

Tuna is a great source of protein, providing around 16 grams per serving (~3 ounces).

You can find seasoned tuna pouches in supermarkets, making it easier to enjoy your snack on the go. Just add whole wheat crackers, and you’re ready to go!

3 oz tuna (drained) + 1 tbsp light mayo + 8 whole wheat crackers. ~23g protein, 3g fiber, 23g carbs.

Chocolate Protein Smoothie

Sometimes, sweet cravings can get the best of us. If you’re looking for a treat that won’t derail your diet, try a chocolate protein smoothie.

Use a low-calorie milk or milk alternative such as unsweetened almond, coconut, or cashew milk for weight loss.

 1 scoop chocolate protein powder + 1 cup unsweetened almond milk + 1/2 banana. ~26g protein, 2g fiber, 17g carbs (protein content will depend on the protein powder used)

Protein Bars

Look for bars that are high in protein and low in sugar.

Macros depend on the brand. For example: Quest Bars (chocolate chip cookie dough), 1 bar. ~21g protein, 14g fiber, 21g carbs.

Roasted Chickpeas

Chickpeas are a great source of plant-based protein and fiber, making them an excellent macro-friendly snack.

One serving of roasted chickpeas (¼ cup) provides around 6 grams of protein and 6 grams of fiber, making them an ideal choice for weight management.

1/2 cup roasted chickpeas. ~6 g protein, 6g fiber, 20g carbs.

Veggies With Hummus

Hummus is an excellent source of plant-based protein, providing around 5 grams per serving (2 tablespoons).

This snack provides essential nutrients and can help you feel full and satisfied. Pair it with a serving of veggies such as carrots or cucumbers for optimal nutrition.

1 cup mixed raw veggies (carrots, celery, bell pepper) + 1/4 cup hummus. ~6g protein, 7g fiber, 18g carbs.

Cucumber, Turkey and Cheese Roll-Ups

Roll up slices of turkey breast and cheese. Add cucumber strips and a dollop of mustard. You will get a high-protein snack that is low in carbs and fat.

4 oz deli turkey + 1 oz cheese + cucumber slices, rolled up. ~31g protein, 1g fiber, 2g carbs.

Nuts or Seeds and Berries

Nuts and seeds are great sources of healthy fats, protein, and fiber.

Nuts and seeds are high in calories, so stick to the recommended serving size. Enjoy them as part of a balanced diet.

Have some berries on the side for a more satisfying snack.

— 1/4 cup almonds + 1/2 cup strawberries. ~8g protein, 5.5g fiber, 12g carbs.

Vegetables with Greek Yogurt Dip

Vegetables are a great source of vitamins, minerals, and antioxidants. They are also low in calories and carbohydrates, making them an ideal snack for weight loss or maintenance.

Adding vegetables to your meal helps to boost flavor and protein. Greek yogurt dip is a great way to do this while still keeping your macros in check.

Many recipes for Greek yogurt dips are simple: add your favorite seasoning to plain yogurt. My favorite seasoning to add is Trader Joe’s green goddess seasoning blend.

1 cup raw veggies + 1/4 cup Greek yogurt-based dip. ~8g protein, 3g fiber, 11g carbs.

Nut Butter with Apple Slices

We can never skip that good old standby, nut butter with apples. Nut butter is a great source of healthy fats, providing around 7 grams per serving (~2 tablespoons).

Create a balanced snack by combining it with apple slices. This will provide protein, carbohydrates, and healthy fats to keep you feeling satisfied longer.

2 tbsp peanut butter + 1 medium apple, sliced. ~7g protein, 6g fiber, 31g carbs.

Chocolate Chia Seed Pudding

Chocolate chia seed pudding is the perfect snack for when you’re craving something sweet. It provides a nice balance of protein, healthy fats, and carbohydrates to keep you feeling full.

Plus, it’s full of antioxidants from both the cocoa powder and chia seeds.

3 tbsp chia seeds + 1 cup 2% cow’s milk + 1 tbsp cocoa powder, set overnight. ~14g protein, 14g fiber, 27g carbs.

Berries and Nut Butter Smoothie

Smoothies are a great way to get nutrients while staying macro-friendly.

Combine a low-calorie milk or milk alternative, berries, and a spoonful of nut butter to make a smoothie. This smoothie will provide the right amount of carbohydrates, protein, and healthy fats.

1/2 cup mixed berries + 1 tbsp almond butter + 1 scoop vanilla protein powder. ~28g protein, 4g fiber, 14g carbs.

Frozen Yogurt Bark with Fruit and Nuts

Frozen yogurt bark is an easy and delicious snack to make.

Create a healthy treat with low-fat Greek yogurt, your favorite fruit, and nuts or seeds. This treat provides protein, carbohydrates, and healthy fats. It’s sweet enough to satisfy any craving while still being macro-friendly.

 1/4 cup plain nonfat Greek yogurt + 1 tsp honey + 2 tbsp mixed berries + 1 tsp chopped almonds. ~7g protein, 1g fiber, 9g carbs.

Protein Balls or Bites

Make your own, or look for pre-made protein balls or bites that are high in protein and low in sugar.

These tasty treats can feel like you are really indulging yourself.

1 cup rolled oats + 1/2 cup peanut butter + 1/3 cup honey + 1 scoop protein powder + 2 tbsp chia seeds, rolled into 12 balls. Per 2 balls: ~12g protein, 4g fiber, 28g carbs. Swap in your actual recipe if it’s different.

Fruit Cups or Pre-Cut Fruit & String Cheese

Look for cups of fruit packed in fruit juice or pre-cut fruit packs that you can grab and go.

Pair with a handful of nuts and seeds for a more balanced, satisfying snack.

 1 cup mixed fruit (melon, grapes, pineapple) + 1 string cheese (added to fix the no-protein flag). ~8g protein, 2g fiber, 23g carbs.

The Bottom Line

Macro-friendly snacks are an excellent way to stay healthy and achieve your weight-loss goals.

They provide the right balance of protein, carbs, fats, and fiber to help you feel full longer while also providing essential vitamins and minerals for good health.

When it comes to macro-friendly snacks, it’s important to pay attention to individual needs and adjust accordingly.

So next time you’re looking for something to snack on between meals, remember these tips! You won’t regret it.