Are you ready for an easy recipe Macro Hack?

For this recipe and to show the reach of flexible dieting, we tackled everyone’s favorite, Spinach Artichoke Dip. With a little macro wizardry and some trial and error in the kitchen, we made it macro friendly and delicious! All of the ingredients were purchased at the local Wal-Mart, and it doesn’t have anything obscure in it, so availability shouldn’t be an issue. The dish is vegetarian, but not vegan. We’re here to show you macro friendly cooking can be easy and taste good too!


  • One 14 oz can of artichoke quarters, drained and diced
  • 1 cup frozen spinach, thawed and chopped
  • 8 oz Fat Free Cream Cheese
  • ½ cup Fat Free greek yogurt (I prefer Fage for this, but the macros were for Chobani…both work, I just think Fage is a tad thicker)
  • 1 cup shredded parmesan cheese (3 servings)
  • 3 x 28 g servings Fat Free Mozzarella Cheese (divided in half)
  • 1 egg
  • Garlic powder to taste (¼ to ½ t)
  • Salt to taste (¼ to ½ t)
  • Red Pepper Flakes to taste


  1. Heat Oven to 350.
  2. Put Spinach and artichoke in a microwave safe bowl with a cup of water.
  3. Microwave for 2-3 minutes, then drain liquid.
  4. In stand mixer, mix the rest of the ingredients, reserving half of the mozzarella.
  5. Add the spinach and artichokes to the mixer, and mix until blended.

You can make this in one dish, two smaller dishes, or 4 single serving size dishes, depending on your macros, intentions, etc. Sprinkle reserved cheese over whatever dishes you choose, and bake at 350 for roughly 30 minutes, or until it starts to set and the top starts to brown.

You can also adjust the ratio of cheese and swap egg beaters for the egg to dial in your numbers. If made as above, the numbers work out to:

  • For the Full Tray: 29 Fat 61 Carbs, 11 Fiber and 106 Protein
  • 2 servings or Half Tray: 15 Fat 30 carbs, 5 fiber, 53 protein
  • 4 servings or Quarter Tray: 7.5 Fat, 15 Carb, 2.5 fiber, 27 protein

Sodium is a bit high, at 3500mg+ for the whole tray before the added salt. I know that’s not ideal, but it sure as heck beats whatever is in Aunt Betty’s Butter Balls with Cream. We usually eat ours with French bread, sliced thin and baked to crisp. Pita bread, pita chips, or even cucumbers would work great! Pretty much whatever you have on hand, have a hankering for, or can fit into your macros!

1/4 tray over a serving of pasta works out to 8.5 F, 56 carbs, 34 protein, and is a filling meal, with as much protein as chicken breast! That’s the beauty of flexible dieting….it’s flexible to fit your life and the season’s eatings.

We would love to hear your feedback, and any macro hacks you have come to love!

If you have any questions or would like to add anything, please feel free to comment below. We’d love to hear your thoughts! 



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