Are you counting your macros but feeling limited when it comes to dessert? You’re not alone! It can be hard to find tasty treats and desserts that fit into a healthy lifestyle when macros are at the forefront of our meal planning.
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But there’s no need to worry – I have some great macro-friendly recipes and products to satisfy your sweet tooth without sabotaging your hard work. From delicious cakes, bars, no-bake recipes, and more, check out these fantastic macro-friendly desserts and treats.
List of 18 macro-friendly desserts
1. Jello with whipped cream
Sugar-free jello and ready-whip whipped cream are my go-to treats when I am in a weight loss/fat loss phase. At a whopping 14 cal per serving and 1 gram of protein, this recipe has virtually nothing else.
This is an excellent option for those who get to the end of the day, do not have many calories or macros in their budget, and still want something sweet.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 21 | 1 gram | 2 grams | >1 gram | 0 grams |
2. Popsicles
Popsicles are also an excellent way to satisfy your sweet tooth without sacrificing your calorie budget or macros. Whether cutting or not, I stock these treats in my freezer year-round.
Low-calorie foods are types of food that have fewer calories than other foods. The FDA (Food and Drug Administration) says low-calorie food should have 40 calories or less per serving.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 45 | 0 grams | 4 grams | 0 gram | 0 grams |
3. Cocoa-Dusted Almonds
Cocoa-dusted almonds are a macro-friendly dessert that I like to include as a snack throughout my day. This tasty treat is packed with nutrients and has an excellent ratio of proteins, carbs, and fats. Almonds are a good source of fiber and magnesium. Cocoa-dusted almonds make for an ideal lunchtime or afternoon snack that can help keep you feeling full until your next meal.
The FDA defines a product as a “Good Source” when it meets 10 -19% of the Daily Value of a specific nutrient.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 160 | 5 grams | 9 grams | 12 grams | 3 grams |
4. Candy
If you are anything like me, you have a sweet tooth; luckily, there are lower-calorie options. SmartSweets Treats are 100 calories per bag. You aren’t only stuck SmartSweets here are a few of my tips for including candying while sticking to your macros.
- Mindful of your portion size
- Know that some treats and candy will include sugar (carbs) and fats.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 100 | 0 grams | 42 grams | 0 grams | 13 grams |
5. Ice cream
Traditional ice cream is high in fat and carbohydrates and has minimal protein, making it difficult to adhere to your macros. But today’s ice cream companies have taken it further and created healthy-yet-delicious treats! With a low-calorie count, reduced fat content, and high protein ingredients – you can indulge in your favorite frozen treat and still stick to your macros.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 143 | 10 grams | 29 grams | 4 grams | 5 grams |
6. Pudding
Pudding is a versatile macro-friendly dessert that can be easily tailored to fit your macro goals while providing a delicious treat. Whether you are looking for low-calorie options or higher protein alternatives, pudding provides an array of choices and flavors.
I will make a protein pudding using fair-life fat-free milk (more protein, fewer calories). I then add a scoop of vanilla whey protein powder and top it with fruit whipped cream and chia seeds.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 113 | 13 grams | 14 grams | 1 gram | 1 gram |
7. Protein Chocolate Chip Pancakes
Protein pancakes are a delicious and nutritious snack easily tailored to fit macronutrient goals. Each serving contains approximately 205 calories, 11g of protein, 25g of carbohydrates, and 7.5g of fat. I like adding extra whey protein powder to the mix for even higher protein content.
I will use a protein pancake batter with an egg, low-fat milk, and a scoop of whey protein to make my protein chocolate chip pancakes. I will add some mini chocolate chips and top it with mashed raspberries and
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 277 | 23 grams | 33 grams | 6 grams | 4 grams |
8. Fruit
Fruit is an ideal sweet treat for all macro-friendly diets since it provides a naturally occurring sweetness while offering essential fiber and micronutrients.
To help my clients add a bit of extra zing to their fruits, I suggest they try topping their berries with whipped cream or sprinkling some peanut butter and chocolate chips onto sliced apples. Not only will this make the fruit tastier, but it also provides more nutrients!
9. Protein Banana Bread Mix
Naked Whey’s Protein Banana Bread Mix is an easy choice for macro-friendly desserts. This pre-made mix uses a combination of almond flour and whey protein to provide a whopping 15 grams of protein.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 180 | 15 grams | 17 grams | 6 grams | 3 grams |
10. Frozen Grapes with lemon and sugar
Frozen grapes are a macro-friendly snack that is low in calories, providing essential vitamins and minerals. To make it macro-friendly, cut your grapes in half, squeeze a lemon over them, and use monk fruit sugar to coat them. Put your tray in the freezer and enjoy.
If you want creativity with this recipe, mix in cinnamon, nutmeg, or ground ginger. Add them to a bowl of greek yogurt for an even more macro-friendly treat!
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 114 | 22 grams | 25 grams | 8 grams | 2.5 grams |
11. Protein Poptart
I recently had the chance to try a protein Poptart from Legendary foods and thought it was quite delicious. The texture was superb, satisfying my sweet tooth craving without breaking the macro bank. It’s nice to have macro-friendly desserts like this available at gas station convenience stores!
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 180 | 20 grams | 24 grams | 8 grams | 7 grams |
12. Froyo bars
Whenever I’m at Costco, Yasso Frozen Yogurt Bars in Mint Chocolate Chip flavor are an absolute must-have. Not only do they taste amazing, but their macros make them an ideal treat! At 100 calories, 5 grams of protein, and 16 carbs per bar, it’s the perfect indulgence to help meet your macro and taste buds’ goals.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 100 | 5 grams | 16 grams | 2 grams | 0 grams |
13. Waffles with syrup
Using Kodiak Cakes pancakes, an extra scoop of whey protein, milk, and an egg, I can make an awesome macro-friendly dessert containing just 386 calories, 27 grams of protein, 41 grams of carbs, and 13 grams of fat. To complete this dessert, I like to use Walden Farm’s sugar-free syrup – and will top it with fruit and whipped cream.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 386 | 27 grams | 41 grams | 13 grams | 5 grams |
14. Protein Brownie Mix
Naked whey Protein Brownie Mix offers macro-friendly desserts that can satisfy any sweet tooth without sacrificing your nutrition goals! This mix is a great nutritious alternative for when you crave something indulgent. If macro-counting and sweet treats are on your mind, Naked whey Protein Brownie Mix is worth checking out!
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 230 | 15 grams | 22 grams | 11 grams | 3 grams |
15. Ice Cream Sandwiches
One of the macro-friendly desserts I recommend to my clients is the Yasso Ice Cream Sandwich. It is delicious since it combines Greek yogurt with two chocolate wafers. Each sandwich contains 100 calories, 4 grams of protein, 20 grams of carbs, and 1.5 grams of fat. This makes them both macro-friendly and convenient snacks, so you don’t have to worry about compromising flavor when you want a sweet treat.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 100 | 4 grams | 20 grams | 1.5 grams | 1 grams |
16. Protein Rice Crispy Treats
Protein Rice Crispy Treats make a macro-friendly dessert everyone can enjoy. They are simple to make, with just a few ingredients you likely already have. As a dietitian, I highly recommend incorporating your favorite foods with small modifications that increase their nutritional value. Like these rice crispy treats.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 281 | 14 grams | 36 grams | 9 grams | 2 grams |
17. Root beer floats
Low-calorie Root beer floats are the perfect macro-friendly dessert. Combining a zero-calorie root beer and Halo top’s sublime vanilla bean ice cream, this delicious concoction is the perfect compromise to enjoy flavorful satisfaction minus any macro damage.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 167 | 10 grams | 38 grams | 4 grams | 5 grams |
18. Blueberry protein muffins
Blueberry Protein Muffins are a delicious and nutritious way to satisfy your sweet tooth without derailing your nutrition goals. They contain just 79 calories per muffin, making them an ideal snack or dessert option for those who follow a macro-friendly diet.
These muffins pack 6 grams of protein each, provided by Isopure whey protein, and 2 grams of fiber from milled flax seed and whole wheat flour. You can swap the blueberries for chocolate chips to make them even more indulgent!
I made a Youtube video on how I made these Blueberry Protein Muffins. Check it out and give me a follow.
| Calories: | Protein: | Carbs: | Fat: | Fiber: |
| 167 | 10 grams | 38 grams | 4 grams | 5 grams |
Conclusion
To sum up, it’s all about experimenting in the kitchen. You can play around with plenty of different ingredients and substitutions, helping to create macro-friendly desserts that still taste delicious and satisfy your taste buds.
So be sure to look at this list of 18 macro-friendly desserts for inspo, but don’t be afraid to test out using different ingredients or leaving out ingredients if needed. It’s about tapping into creativity and seeing what works best for you!
What is your go-to macro-friendly dessert? I would love to hear about it in the comments section below!
Noah earned his degree in Human Nutrition – Dietitics through Metropolitan State University in 2015, he completed his dietetic internship in 2016 and obtained the registered dietitian nutritionist (RDN) credential in 2017.
Throughout his career in nutrition, Noah has coached hundreds of clients in a range of industries to lose weight, build muscle and live healthier lives.
Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah aims to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
