Recipes: Snacks – Cida Fitness

If you’ve followed my work at CIDA Fitness, you know I appreciate traditional foods that combine culture, simplicity, and solid nutrition. One of the most unique snacks I grew up knowing about comes straight from my family roots in Bucaramanga, Colombia: hormigas culonas — literally “big-bottomed ants.”

My mother is from Bucaramanga, and that’s how I first learned about this tradition. When visiting relatives in Colombia as a kid, I remember occasionally enjoying this crunchy snack with family. At first, the idea sounded adventurous. But once you taste them — toasted, lightly salted, and nutty — you understand why this has been a regional delicacy for generations.

Let’s talk about the history, culture, and yes — the nutrition.

What Are Hormigas Culonas?

Hormigas culonas are large leaf-cutter ants harvested primarily in the Santander region of Colombia. They are traditionally toasted in clay pots with salt and sometimes a little oil. The result? A crispy, earthy, slightly smoky snack with a surprisingly pleasant flavor profile.

They’re not an everyday food — they’re seasonal and special.

The Seasonal Harvest Tradition

Each year during the rainy season — typically March and April — the winged queen ants emerge from their colonies for mating flights. This is when locals in and around Bucaramanga collect them.

The tradition goes back centuries, even to pre-Columbian Indigenous communities. Families often gather together to collect, prepare, and roast the ants. It’s a community experience — part food, part celebration, part heritage.

Because of their limited seasonal availability, hormigas culonas are considered something of a prized treat rather than a daily snack.

From Santander to New York City

What was once a regional Colombian specialty has made its way onto gourmet menus. In recent years, chefs in New York City have featured hormigas culonas as a delicacy in high-end restaurants.

Due to their rarity and the labor involved in harvesting them, prices can reach approximately $80–$120 per pound in specialty markets or gourmet import shops in the United States. That price reflects their seasonal nature and growing global demand.

Nutritional Profile (Per 1 oz / 28g toasted ants, approximate)

Hormigas culonas are surprisingly nutrient-dense.

Calories: ~150
Protein: ~13g
Fat: ~9g
Carbohydrates: ~2g
Sugar: 0g
Fiber: ~1–2g

Why They’re Considered Healthy (In Moderation)

High-Quality Protein
With around 13 grams of protein per ounce, they offer a dense source of amino acids — comparable gram-for-gram to some traditional animal proteins.
Healthy Fats
Much of the fat content comes from unsaturated fats, contributing to satiety and energy.
Low Carbohydrate & Zero Sugar
For individuals managing blood sugar or aiming for metabolic health, this makes them an interesting snack option.
Micronutrients
Insects naturally contain minerals such as iron and zinc, both important for immune function and oxygen transport.

Of course, this isn’t something you eat daily. But as an occasional traditional snack, it’s both culturally rich and nutritionally respectable.

Cultural Meaning Beyond Nutrition

Food connects us to identity. For me, knowing that my mother grew up in Bucaramanga and that I was introduced to hormigas culonas during family visits gives this snack deeper meaning.

It reminds me that “healthy eating” isn’t just about macros and micronutrients. It’s about tradition, community, and remembering where you come from.

Final Thoughts

Would I recommend eating ants every day? No.

Would I say they’re a delightful, protein-rich, culturally meaningful snack when enjoyed occasionally? Absolutely.

Sometimes the healthiest thing you can do is embrace whole, traditional foods that have stood the test of time. Hormigas culonas from Bucaramanga are a perfect example — seasonal, nutrient-dense, and rooted in heritage.

And if you ever find yourself in Santander during harvest season, don’t be afraid to try one. You might be surprised.