21 Mediterranean Diet Snack Recipes for Better Midday Munchies

As convenient as packaged snacks are, homemade ones not only taste better (and are often more nutritious), but they can also be incredibly easy to make. These 21 Mediterranean diet snack recipes deliver on flavor and healthy fats and won’t make you wish you had hit up the vending machine instead. Snack attack that.

1. Mediterranean Thin Crust Flatbread

What’s the difference between a pizza lunch and flatbread snack, you ask? For starters, this recipe goes heavy on the veggie toppings and light on the crust and cheese, meaning you’re getting more of those nutrients and less of the ingredients that can cause post-pizza bloat. But don’t worry: Less cheese doesn’t mean less flavor. Using burrata means the creamy level is still super high. We love whipping one up for dinner and bringing leftover slices for snacks the next day.

2. Smoked Salmon Goat Cheese Endive Bites

Not sure what to do with leftover lox? We say package up that smoked salmon, some endive leaves, and goat cheese spread for the ultimate low-carb, healthy-fat afternoon snack. Even though endive leaves are pretty sturdy, we suggest leaving the spreading and loading for right before eating instead of prepping in advance. Top with freshly chopped dill for some herby freshness and feel free to change up the type of goat cheese you buy (garlic, herb, black pepper) to keep things interesting.

3. 15-Minute Mediterranean Chickpea Salad

Salads can actually make awesome snacks—especially when they’re filled with protein, like this simple chickpea mix. And because there’s no lettuce, there’s no need to worry about anything getting soggy. Make a big batch on the weekend—the longer it soaks in the dressing, the better—and dish into single-serve containers to take with you whenever you’re on the go. For extra protein, add diced chicken or canned tuna or salmon.

4. Loaded Mediterranean Hummus

Hummus alone is an amazing snack. But loaded hummus is actually where it’s at. Topped with spiced chickpeas, crunchy cucumber, creamy feta, juicy tomato, and plenty of fresh herbs, this is the perfect recipe to keep in the fridge and dig into when hanger strikes. Use whole-wheat pita chips or crackers for Mediterranean diet-friendly dippers or cut thick pieces of bell pepper for veggie-friendly scoops.

5. Crock-Pot Chunky Monkey Paleo Trail Mix

What can’t you do in a Crock-Pot? Walnuts, cashews, coconut flakes, and Paleo-friendly chocolate chunks are tossed into the pot (with coconut oil and vanilla extract) to make a dessert-like snack that won’t give you a sugar high.

6. Smoky Loaded Eggplant Dip

No, we’re not giving up on hummus just yet. But we are always up for trying something different. Whether you’re experiencing chickpea fatigue or you simply want to change things up, we say give this eggplant dip a go. Smoky, loaded with extra veg (cucumber and tomato make perfect toppers), and sprinkled with toasted pine nuts, this dip is the best snack when you’re craving something filling (and creamy). It’s also a great filler for pita—like a Mediterranean quesadilla.

7. Peanut Butter Banana Greek Yogurt Bowl

Sure, Greek yogurt and granola are delicious (and easy), but have you ever tried yogurt with melted peanut butter? Let us tell you: It’s a game changer. Vanilla Greek yogurt is further flavored with a sprinkle of nutmeg and topped with sliced banana, ground flaxseed, and peanut drizzles for a much healthier spin on what ultimately tastes like fro-yo. For some hearty grains, add unsweetened granola and feel free to add whatever fresh fruit you have on hand.

8. Mediterranean Roasted Chickpeas

Trade in chips for these salty and satisfying roasted chickpeas. Spiced with oregano, garlic powder, and black pepper, and doused in lemon juice and red wine vinegar, these crunchy bites get better every day. To avoid over-snacking (they’re that good), keep the batch at home and load into baggies before heading out for the day. They also taste great sprinkled on top of salads or mixed with homemade veggie chips.

9. Savory Feta Spinach and Sweet Red Pepper Muffins

Savory muffins are certainly worth savoring. Full of spinach, feta, peppers, and paprika, these egg-filled muffins are a great single-serve snack to have on hand. Sub whole-wheat flour for all-purpose to keep it in line with the Mediterranean diet and feel free to experiment with adding other veggies, like broccoli, mushrooms, or sun-dried tomato.

10. Baked Whole-Grain Lavash Chips and Mediterranean Dip

Why buy pita chips when you can make your own with two simple ingredients? Though these are technically lavash chips, they taste just like pita but are a touch thinner—meaning you can eat that many more, right? Dip into the lemon parsley dip if you’re interested in making something from scratch or opt for store-bought tzatziki. (After all, you did already make the chips.)

11. 7-Ingredient Quinoa Granola

Granola is great, but sometimes we want something with a little more protein. When we don’t want to rely solely on Greek yogurt for that boost, we turn to quinoa. Left uncooked so it can become super crispy, this quinoa-filled granola makes for a great bowl of cereal, quick snack (sans any extra ingredients), or, of course, topper for yogurt. Throw in fresh or dried berries to lift it up that much more and feel free to skip the sugar.

12. Greek Yogurt Spinach Artichoke Dip

Who said spinach and artichoke dip isn’t healthy?! Whoever did clearly hadn’t met this recipe. Yes, it has cheese (three to be exact), but it actually gets a majority of its creaminess from Greek yogurt—a Mediterranean diet favorite. Using an entire pack of frozen spinach, this dip delivers just as much on the greens as it does in gooey goodness. It even tastes great with veggie dippers, like carrots and bell peppers, so you can load up. (Do it for the veggies.)

13. 15 Bean Salad

So you’re saying we have to buy 15 types of beans to make this recipe? We would never ask that of you. Instead, this recipe uses a 15-bean soup mix to provide all that variety. Dijon mustard, cumin, and honey make up the light yet punchy dressing, and bell pepper, scallions, corn, red onion, and tomatoes make it look (and taste) like a fiesta in a bowl. With all those protein-packed legumes, it’s the perfect midday snack to carry you all the way to dinner.

14. Fig Smoothie With Cinnamon

This five-ingredient smoothie recipe hits our taste buds in all the right spots. Secret citrus adds unexpected tartness, and porridge oats make it much more filling than the average sip. Spice with cinnamon or nutmeg to pull it all together and feel free to sub apple juice if orange isn’t for you.

15. Smoked Salmon, Avocado, and Cucumber Bites

Cucumber bites aren’t just an awesome party snack, they’re also a great snack in general. Full of healthy fats from smoked salmon and avocado and crunch from cucumber, these bite-size eats are the ideal solution to snacks when you’re looking to keep things low-carb. If avocados aren’t in season—we know, it pains us too—feel free to sub cream cheese or goat cheese. We also love topping with a squirt of hot sauce when we’re feeling spicy.

16. Whole-Wheat Banana Blueberry Muffins

These banana and blueberry muffins make us feel anything but blue. Full of fiber from oats and whole-wheat flour and flavor from the nutmeg, maple syrup, blueberries, and butter, these muffins are a great on-the-go snack or comforting bite when you’re looking for a vehicle for good ol’ butter. Pro tip: The muffins rise a lot when baking, so make sure not to fill the cups before baking.

17. Baked Root Vegetable Chips With Buttermilk-Parsley Dipping Sauce

Why stick to potato when you can enjoy turnip, parsnip, and multi-colored beet chips? Spiced with thyme, garlic, and cumin, these veggie crisps are far more versatile than the average bag of salt-covered crisps. To round out this healthy snack, pair with a protein-packed dipping sauce, like this buttermilk-parsley beauty.

18. Spicy Red Lentil Dip

What to do with all those leftover dried lentils… for starters, you can make a dip, like this spicy, chunky, curry-filled recipe that makes hummus feel flavorless in comparison. (We’re not exaggerating.)This eight-ingredient recipe is all about the spices—in fact, only one ingredient isn’t a spice—and is a nice departure from dip classics like hummus and guac. Pair with whole-wheat crackers or sliced veggies, or simply gobble up with a spoon.

19. Mediterranean Antipasto Skewers

A simple way to enjoy countless Mediterranean flavors: Put ’em all on a skewer. This recipe can be mixed and matched however you see fit. Sub shrimp or prosciutto for the chicken, Kalamata for the green olives, opt for sun-dried tomatoes if you prefer them to fresh, toss on toasted whole-wheat bread for a dose of carbs, and slather with balsamic for something a little sweeter. It’s amazing how something as simple as a stick can deliver so much satisfaction.

20. Mediterranean Lavash Pinwheel Roll-Ups

One of our favorite ways to load up on veggies is to roll them up in a wrap. This recipe sticks to Mediterranean diet staples like bell pepper, cucumber, olives, and hummus, and can be thrown together in minutes—meaning it’s easy to enjoy anytime, anywhere (talk about #snackgoals). Add spinach leaves or artichoke for extra greens and use flavored hummus like lemon or garlic for a touch of extra oomph.

21. Mediterranean Tuna and White Bean Salad

One of our most used Mediterranean diet tricks is skipping the mayo and using substitutes like Greek yogurt or lemon juice and olive oil to bind together ingredients like flaky fish. This recipe uses the latter and loads up on crunchy, fresh veg to create a tuna salad that’s far from the chunky dip you often see at the store. Stuff into a pita for something a little more substantial or tuck into lettuce cups so you can skip the spoon and eat with your hands (let’s be honest: It’s way more fun).

13 Scrumptious Snacks to Eat While on the Mediterranean Diet

In the years following World War II, scientist Ancel Keys conducted his Seven Countries Study, which compared the health of people in the United States to six other countries across the globe (Palmer, 2013). Keys found that people living on the Mediterranean island of Crete had significantly lower risk for cardiovascular disease.

Examining the dietary habits of people living on Crete led Keys to promote the so-called “Mediterranean diet,” which has since been touted as a healthy eating plan for people of all ages. The Mediterranean diet emphasizes fruits, vegetables, whole grains, fish, legumes, nuts, and seeds.

And, in practice, following a Mediterranean diet plan is associated with lower risk of hypertension, cardiovascular disease, type 2 diabetes, high cholesterol, atherosclerosis, cancer, and neurodegenerative diseases such as Alzheimer’s disease or Parkinson’s disease (de Lorgeril & Salen, 2008; Benson, Pereira, & Boucher, 2011; Sofi, Cesari, Abbate, Gensini, & Casini, 2008).

But as with most diet plans, it is important to regulate not just the food consumed at mealtime, but also the foods eaten as snacks. The Mediterranean diet does not prescribe set meal plans, so when it comes to snacking while following the Mediterranean diet, there are no set rules.

In general, it is best to snack only when your body tells you it is hungry. For many people, this means eating a small amount every three to four hours (Real Simple, 2015). This typically translates to a midmorning snack as well as a midafternoon snack. Depending on when you eat dinner, you may also want to eat an additional snack several hours after you eat.

Healthy Snacks for the Mediterranean Diet

There are many snacks that fit within the Mediterranean diet plan, meaning that you can switch up your snacking routine from day to day. In general, a healthy snack should be around 150 to 200 calories (Everyday Health, 2014).

The purpose of a snack is to keep your blood sugar levels stable and to fend off major food cravings. Thus, your snack should contain some carbohydrates — preferably from whole-grain sources — as well as protein to promote satiety. Consider some of the following foods to enjoy when the urge to snack strikes.

Kalamata Olives

Olives are a simple snack that is perfect when you are in a rush. The briney flavor of these kalamata olives plays well against their natural oils. Plus, olives are rich in antioxidants such as tyrosol, hydroxytyrosol, and oleic acid. Crumbling a bit of feta cheese over the olives is a great way to enjoy this snack.

Pita and Hummus

Hummus, made from chickpeas and tahini (sesame paste), is a classic Mediterranean snack food. Make your own hummus at home, or buy an authentic hummus with as few preservatives as possible. Spread a few tablespoons of hummus spread on a piece of whole-wheat pita bread for a satisfying snack.

Detox Vegan Smoothie

Smoothies make excellent snacks, because you can control the ingredients you put into them. This vegan smoothie is Mediterranean diet friendly, containing no animal products at all. Spirulina, a superfood type of algae, gives this smoothie a beautiful green color. Adding almond milk and hemp protein powder will increase satiety, while a frozen banana adds smoothness. Top your smoothie with chia seeds and mint for even more antioxidants.

Crackers and Healthy Tuna Salad

Ditch the mayonnaise-laden tuna salad that you remember from your childhood. Instead, mix some oil-packed tuna with a small squeeze of mustard, red wine vinegar, and scallions. Enjoy your healthy tuna salad atop whole-wheat crackers for a midday treat.

Nuts and Dried Fruit

A handful of nuts contains a protein boost and is full of heart-healthy omega-3 fatty acids. Mix your favorite nuts with dried cherries or mixed berries for extra inflammation-fighting antioxidants.

Greek Yogurt with Fruit

Today, most Greek yogurt doesn’t actually hail from Greece. However, low-fat Greek yogurt is a protein-rich snack. Top a serving of yogurt with a handful of berries, some sunflower seeds, and a drizzle of honey.

Dates or Figs

Dates and figs grow well in the Mediterranean region, making them a key part of the Mediterranean diet. They also pack well into small portion sizes, making them a simple snack when you’re on the go.

Fruit Slices with Nut Butter

Apples or pears are great snacks when your sweet tooth hits. Add a protein punch by dipping fruit slices into your favorite nut butter. Almond butter or cashew butter are great options that contain heart-healthy fats. Learning to make your own almond butter by roasting and blending raw almonds allows you to harness the heart-healthy fats, protein, and fiber in this snack food.

Pumpkin Chia Seed Pudding

Chia seeds have almost magical properties, soaking up liquid to form a tapioca-like consistency that makes them ideally suited for puddings. Simply soak chia seeds overnight in pumpkin puree, maple syrup, and dairy or almond milk. The pudding can be placed in a jar or container that is easy to carry to work. Topping your pudding with almonds or sunflower seeds provides a nutty crunch that is the perfect counterpart to the creamy pudding. Find the full recipe here.

Tomato with Feta Cheese

Nothing beats the flavor of fresh tomatoes. When you’re feeling hungry, make a simple tomato salad. Just slice fresh tomatoes, drizzle with olive oil, and top with a few sprigs of basil. Fresh mozzarella cheese makes the perfect accompaniment to this salad, adding a bit of protein to your snack.

Pumpkin Seed Salsa

Using pumpkin seeds as a base for a salsa gives you a serving of this underappreciated superfood. Pumpkin seeds are rich in fiber, heart-healthy fats, iron, zinc, magnesium, and phosphorus. They also are bursting with antioxidants, helping your body fight off inflammation-causing free radicals. Dip your favorite tortilla chips into this unique and flavorful salsa when a snack craving strikes. To make this salsa, just follow this simple recipe from our Registered Dietitian.

Sun-dried Tomato and Goat Cheese Spread

Sun-dried tomatoes are bursting with rich flavor. Rich in vitamin A, vitamin C, lycopene, iron, and calcium, sun-dried tomatoes are often packed in olive oil, which gives them an extra heart-health boost. For a healthy Mediterranean diet snack, smear a thin layer of goat cheese on whole-wheat crackers and top with sun-dried tomatoes. A single basil leaf atop each cracker adds the perfect touch.

Homemade Granola Bars

Supermarket granola bars are often laden with added sugars and preservatives. Making your own granola bars with this simple recipe supplies a much healthier choice. Flaxseed meal, hemp protein powder, chia seeds, and gluten-free rolled oats form the base of these granola bars. The addition of dried mulberries, raw cashews, dried strawberries, peanut butter, and bananas adds extra nutrients that set these bars far apart from their supermarket counterparts. Pack a granola bar in your bag before you leave the house to ensure you always have one handy when you are on the go.

When I came across the Mediterranean diet it was completely new. I quickly learned, though, that it’s quite a simple concept. This particular diet puts a large emphasis on eating primarily plant-based foods such as vegetables, fruits, nuts, legumes and whole grains. It also replaces butter with a healthy fat alternative such as olive oil. Instead of salt, you’ll use herbs and spices to enhance the flavor of your food. Further, the diet recommends limited consumption of red meats. This means you should only indulge in red meat a few times a month. In contrast, fish, seafood, poultry and dairy should be enjoyed a couple times per week. There is a lot of emphases on physical activity as well as encouraging meals to be enjoyed with friends and family. Water should be your drink of choice and red wine can be enjoyed in moderation. All in all, the Mediterranean diet puts a lot of attention on consuming healthy wholesome foods and maintaining a physically active lifestyle while drastically limiting processed foods and drinks.

The Mediterranean diet shouldn’t be thought of as a quick fix, a cleanse or a fad diet but more of a healthy way of living. This diet is based on traditional foods that people would eat in the 1960s in countries such as Italy and Greece. According to researchers, the people who followed this diet were extremely healthy and had a much lower risk of many lifestyle diseases in comparison to Americans. Some of these health benefits could include weight loss, reduced risk of depression, better control of sugar levels and a reduced risk of heart disease. Today, we’re digging deep to help you stay on track with your snacking. When a vigorous craving or strike of hunger arises, that is when we are at our weakest. We tend to cave and let hunger take over. In an attempt to help keep you on track we have found some great snack options that will help keep you in line with the Mediterranean diet.


1. Nuts

Nuts are considered a great source of unsaturated fat. They can boost your heart health and can be considered an excellent snack choice while following the Mediterranean diet.

It’s important to note the Mediterranean diet doesn’t discourage fat but instead, merely encourages the healthy types of fat and this is primarily why nuts would make a great snacking choice. If you feel the urge to snack try having a handful of unsalted nuts of your choice such as almonds, walnuts or cashews.


2. 15 Minute Mediterranean Chickpea Salad

There’s something that makes a healthy bowl full of vibrant colors so satisfying. This chickpea salad is filling and thriving with desirable flavors.

In this salad, you will find chickpeas, fresh tomatoes, cucumbers, and olives. The fresh ingredients will then be tossed in a tangy lemon dressing with fresh herbs and feta. It only takes 15 minutes to throw together and stores well in the fridge for easy and accessible snacking.


3. Apple Slices With Almond Butter

We’ve already discovered that nuts are a healthy snack choice while following the Mediterranean diet so there is no question that a nut butter would make a great snack option too. For a quick and easy snack, you could enjoy fresh apple slices with almond butter.

You’ll be getting a healthy serving of fruit paired with a generous spread of healthy fats provided by the nut butter. Better yet, it can help quench a sweet tooth craving while satisfying you until your next meal.


4. Chili Lime Roasted Chickpeas

Chickpeas are awesome because they can transform into a delicious hummus, can make a great addition to many salads but they can also be enjoyed on their own. If you enjoy snacking on almonds or any other types of nuts, odds are you’d enjoy snacking on a roasted legume such as chickpeas too.

These roasted chickpeas are savory with a hint of spicy. If you prefer your chickpeas extra crunchy it is recommended to take the skins off, this could also result in a quicker roasting time too!



5. Plain Greek Yogurt And Fresh Berries

Greek yogurt is considered a wholesome food because it’s an excellent source of calcium, potassium, zinc, B vitamins and contains probiotic cultures. Pair a nutrient-rich food like plain Greek yogurt with fresh berries for a wholesome snack.

The great thing about this snack option is it doesn’t require any cooking or preparing. Simply thrown a couple spoonfuls of Greek yogurt in a bowl, top it off with a handful of fresh berries and you’ll have a delicious snack ready in no time.


6. Lemon Herb Mediterranean Pasta Salad

It’s too often that when the snack cravings hit we want something filling and carb-loaded and that is why so many of us crave potato chips. To encourage healthy choices, you could try making this delicious lemon herb pasta salad.

The pasta will fulfil your carb craving, just make sure to choose a whole grain pasta instead of a refined or enriched variety. Pair that with fresh veggies and a homemade lemon herb dressing for an amazing snack. You could make this salad and enjoy or all week or share your snack with some friends and family.


7. A piece of fruit

Fresh fruit is always an easy snacking option. The list of fruits available to us is long which means there’s a variety of fruit for everyone!

If you have a sweet tooth craving don’t give in! Leave the refined sugar snacks on the grocery shelf and pick up a fresh piece of fruit instead, your body will surely thank you.


8. Hummus

Hummus is one of my most favorite snacks. It’s a versatile dip that you can add to sandwiches, burgers or even salads. You can buy hummus at the store but this recipe proves how easy it is to make at home too.

Hummus is a great snack option while following the Mediterranian diet. Enjoy it with a side of pita bread or with a plate of fresh vegetables such as carrots, radish and cucumber.



9. Mediterranean Hummus Stuffed Peppers

Whether you gave the homemade hummus recipe a try or opted for the store-bought variety you have to try these hummus stuffed peppers. They’re so easy to make and require next to no time.

This snack is created by halving baby bell peppers and filling with a scoop of hummus of your choice. Garnish the stuffed peppers with pitted and chopped olives and a sprinkle of feta cheese and parsley. You can enjoy this snack on your own or bring it to a party so you don’t derail your healthy eating habits.


10. Mini Greek Pita Pizzas

Following the hummus trend, you could even try making these mini Greek pita pizzas. This is a snack you know the whole family will enjoy and you can even encourage them to participate in the fun preparation.

These pizzas start with whole wheat min pitas. They’re then topped off with a scoop of hummus, homemade or store-bought it is your choice. Then top them off with your favorite healthy and fresh toppings such as olives, cucumber, red onion, chopped tomato and feta cheese.


11. Healthy Avocado Cilantro White Bean Dip

Hummus is a delicious dip but to add variety to your snacking habits you’ll want to add this dip recipe to your list of healthy snacks to try. It’s creamy, flavorful and definitely healthy.

Healthy fats are provided by avocados while white beans provide a moderate dose of protein. Then, add in olive oil, jalapenos, fresh spinach, cilantro and lime juice for a flavor like no other. Your food processor will help break down and blend the ingredients together to create an unforgettable creamy dip. Enjoy with pita chips or your favorite side of veggies.


12. Mediterranean Salsa

If you didn’t love the avocado and white bean dip then you’re bound to love this Mediterranean salsa. This salsa is fresh and exploding with flavor.

Red wine vinegar, fresh oregano, pepper and freshly squeezed lemon juice are just a few of the flavors you can expect out of this salsa. Combine those flavors with freshly chopped ingredients such as grape tomatoes, cucumber, olives, red onion and feta cheese. This salsa recipe is so easy that you’ll want to make it time and time again.



13. Homemade Granola Bars

While trying to maintain a healthy lifestyle, it’s important to always have easily accessible healthy snacks on hand. These homemade granola bars are not just healthy but they’re easy to make too.

They’re thriving with wholesome ingredients such as chia seeds, ground flaxseed, raw cashews, dried strawberries and mulberries. Hemp protein powder provides the bars with protein but will also help make these granola bars a perfect filling snack. They’re gluten-free and dairy-free and a great grab and go snack option.


14. Greek Yogurt Chocolate Mousse

This recipe is the perfect snack for when you have a serious sweet tooth craving. This Greek yogurt chocolate mousse is chocolatey, creamy and irresistible!

Ditch the sugary prepackaged mousse packets from the store because this homemade version is just as tasty but a lot healthier. It’s made from Greek yogurt, milk and dark chocolate. Add a dash of maple syrup and vanilla for an additional sweet and delicious flavor.


15. Mediterranean Inspired Brownies

Following the sweet tooth cravings, another great snack option would be these Mediterranean inspired brownies. They’re just like your favorite ooey-gooey brownie but a little bit healthier.

A few ingredients such as Greek yogurt and olive oil help to give a traditional brownie recipe a healthy makeover. They do, however, still contain sugar so you might not want to indulge in this snack every day. However, we are human and a delicious indulgence is good in moderation.

Looking for a healthy, satisfying, and super delicious way to eat? Take a hint from the latest U.S. News and World Report— Go Mediterranean! The Mediterranean diet is the world’s healthiest diet (and easiest to follow too!) If you’re not familiar,you’ll want to check out this quick overview of the Mediterranean diet plus my list of the best Mediterranean diet snacks. Trust me, this healthy way of eating feels anything but a diet! And you’ll love all the tasty options.

When you get to the end of this post, be sure to read the notes and check out more resources.

What is the Mediterranean Diet?

Having evaluated more than 40 diets out there, the U.S. news and world report ranked the Mediterranean Diet #1 overall healthy diet for 2019.

I’d love to scratch the word “diet” though, because this is not a fad diet nor a quick fix for losing weight. It’s a lifestyle, and I much prefer calling it, “the Mediterranean way of eating!”

But in a nutshell, eating the Mediterranean way basically involves eating more from the wider base of the Mediterranean diet pyramid (below). That means whole grains, fruits, vegetables, legumes, herbs, spices, nuts and healthy fats like olive oils. Oldways calls them “core foods.” Then, fish and seafood, about twice weekly. Moderate portions of dairy, eggs, and occasional poultry. Finally, infrequent servings of red meats and sweets.

To learn more, check out 7 ways to follow the Mediterranean Diet!

Photo Credit: Oldways

What Snacks Can You Eat on the Mediterranean Diet?

Now to address the question of the day: what kind of snacks can you eat on the Mediterranean diet?

The key to answering this question is again in the Mediterranean diet pyramid. Find snacks that fit the Mediterranean way of eating—mainly from the base of the pyramid. Things like nuts, fruits and vegetables, occasionally dairy in the form of fat free yogurt or other healthy dairy options.

If you need something on the sweet side, opt for a small portion dried fruits like dates, figs, or dried apricots.

These are all great options and can be jazzed up to make a healthy, tasty snacks. I have a few simple ideas for you.

Mediterranean Diet Snacks Ideas

1- Nuts and Dried Fruits

Nutrition-rich nuts are filled with fiber, antioxidants, protein, unsaturated fat and omega-3 fatty acids. Just a small handful of unsalted nuts (about 2 tablespoons) makes for a satisfying snack. And on occasion, if you’re needing a little something sweet, mix in a couple of figs or dates, or a small handful of raisins, for added energy and nutrition.

2- Fruits and Vegetables

#eattherainbow may be a trending Instagram hashtag, but fruits and veggies have long been a part of healthy old diets. For their many nutrition benefits—including vitamins, minerals, fiber, and antioxidants—and fresh taste, fruits and veggies are very much text-book Mediterranean diet snacks.

A little banana is popular snack. But I love a little citrus fruit or a handful of berries for a bright, mood-boosting option.

Tomatoes and avocados are my go-tos when I’m looking for something on the savory side. If you haven’t tried this before, I highly recommend sliced tomatoes and cucumbers or sliced avocados with a sprinkle of za’atar—a spice mixture of Mediterranean wild thyme and toasted sesame seeds— and a drizzle of Early Harvest extra virgin olive oil. A tiny sprinkle of feta, if you need to. You can do the same with bell peppers, summer squash or other veggies of choice.

One fun snack that my children love is baked zucchini chips. You can make these ahead and keep them on hand!

3-Legumes like Beans and Chickpeas (yes, HUMMUS!)

Legumes and pulses are rich in plant-based protein and fiber and low in fat, so they can help you feel fuller longer.

And if you’re eating the Mediterranean way, you’re likely incorporating legumes and pulses in many of your meals. But they also make a great snack, if you are particularly hungry.

I love a little hummus and veggies or a small piece of whole grain toast. Or this white bean dip (so good!)

If you have leftovers from say yesterday’s chickpea egg salad or balela salad, a little portion will go a long way in satisfying that mid-afternoon hunger.

Mediterranean Chickpea Egg Salad

By the way, handful of crunchy roasted chickpeas, jazzed up with harizza or za’atar is an awesome snack. Recipe coming soon!

4- Greek Yogurt

Greek yogurt is lower in sugar, rich in calcium and vitamin B-12. It also contains live cultures, or probiotics, that can have a number of health benefits, including regulating digestion and boosting your immune system. And because it’s rich in protein, it will keep you full for longer.

A small portion (like 5 ounces or less) of plain Greek yogurt (fat-free or low fat) with a little fresh fruit is a good snack option, once in a while. Try to find organic Greek yogurt (plain, of course) that has been properly strained. Some manufacturers add a thickening agent to yogurt, which does not provide the same benefits.

5- Early Harvest EVOO and Za’atar Snack

This is a bit of an outside-the-box Eastern Mediterranean snack. It involves excellent extra virgin olive oil, Za’atar—a spice mixture of Mediterranean wild thyme and toasted sesame seeds—and a small with a small portion of whole wheat pita or your favorite whole grain crusty bread.

The idea is not so foreign really. You’ve dipped a piece of bread in olive oil before, haven’t you? What you do here is simple. Take a small bite-size piece of the bread, dip it in the EVOO, then dip lightly in the za’atar spice…and eat.

Now, a bit of a shameless plug, but it’s really my sincerest advice to you. If you’re going to do this EVOO and Za’atar snack, you’ll want quality ingredients. I highly recommend Early Harvest Greek extra virgin olive oil (from organically grown and processed Koroneiki olives) and our all-natural za’atar spice. Early Harvest extra virgin olive oil is a prized agoureleo from the Kotsovolos Family Estate in Christianoupolis, Greece. It is the real deal; exquisite in taste and quality.

Learn more about Early Harvest EVOO here. Learn more about za’atar spice here.

Two Important Notes

Two last things to add here.

  1. Drink plenty of water throughout the day. It is said that most of us are eating when we should be drinking. We confuse mild dehydration for hunger.
  2. People of the Mediterranean generally don’t snack too much during the day. Remember that frequency and portion control are still important even if you’re snacking on healthy options. I can’t advice you on how many snacks or how much you need; this is something you will know better with the help of an expert or your doctor.

More Resources:

Mediterranean Diet Shopping List

Ultimate Mediterranean Diet Breakfast

Best Mediterranean Recipes of 2018

7 Ways to Follow The Mediterranean Diet

5 Basics of the Mediterranean Lifestyle

Shop The Mediterranean Dish

*Disclaimer: Before you begin any new diet plan or a new way of eating, please consult a professional or your doctor to receive expert advice particular to your needs. This article is written from personal experience and the result of personal research. Special thanks to Oldways for the use of the Mediterranean diet pyramid.

15 Mediterranean Diet Snacks: Satisfying Your Snacking Needs

We often spend time planning and making healthy meals, but do we take the same care when it comes to preparing nutritious snacks and appetizers? All the unhealthy and convenient choices out there can tempt us and take us off track when we are trying to follow a diet plan.

Have no fear, because we’ve put together a great collection of Mediterranean Diet snack recipes to keep you snack happy all day long!

1) Mediterranean Grilled Greek Pizza

A Spicy Perspective cracks the code for a completely awesome recipe! This Mediterranean Grilled Greek Pizza uses whole wheat pizza dough, hummus, baby arugula, and feta cheese for a super satisfying snack!

2) Mediterranean 10-Minute Italian Chicken Wraps

Are you looking for a quick snack when you’re suddenly swamped? No worries, Chelsea’s Messy Apron brings us these Mediterranean 10-Minute Italian Chicken Wraps to help you out! Grab some whole wheat tortillas, mayo, Roma tomatoes, and Parmesan cheese to wrap-up your lunch or a quick snack!

3) Mediterranean Phyllo Cups

Mediterranean Phyllo Cups are great for appetizers and snacks. These cups from Cooking LSL, will quickly become your go-to snacks! They are made with mini whole wheat Phyllo shells, hummus, English cucumber, and feta cheese.

4) Mediterranean Sun-Dried Tomato & Artichoke Bruschetta Flatbread

Tomato and artichoke–it’s really a no-brainer! Delallo creates a crafty recipe for Mediterranean Sun-Dried Tomato & Artichoke Bruschetta Flatbread. Olive oil, baby spinach, whole wheat flatbreads, artichoke, and Parmesan cheese come together in this delectable delight.

5) Mediterranean Garlicky & Cheesy Quinoa Zucchini Fritters

This recipe for Mediterranean Garlicky & Cheesy Quinoa Zucchini Fritters originates from Diethood. With zucchini, quinoa, whole-wheat panko crumbs, and Parmesan cheese, you will enjoy a tantalizing taste like no other!

6) Mediterranean Greek Veggie Hummus Wrap

Hummus is a great ingredient to complement your wrap. Check out this palatable Mediterranean Greek Veggie Hummus Wrap recipe from Flavor the Moments. Bell peppers, whole wheat tortilla, baby spinach, and feta cheese make for a terrific treat!

7) Mediterranean Avocado Black Bean Quesadillas

Gimme Delicious brings us this snack-tastic recipe for the Mediterranean Diet. These Mediterranean Avocado Black Bean Quesadillas call for black beans, whole wheat tortillas, avocados, and cheddar cheese. Make these quesadillas and impress your family!

8) Mediterranean Feta Stuffed Red Bell Peppers

Switch up your flavor profile with these spicy snacks from Give Recipe! These Mediterranean Feta Stuffed Red Bell Peppers combine feta cheese, Greek yogurt, red bell peppers, and olive oil to create these amazing appetizers.

9) Mediterranean Greek Chicken Salad Pitas

When you need something simple to eat for lunch, this Mediterranean Greek Chicken Salad Pitas may just be the thing for you. My Modern Cookery creates this recipe with Greek yogurt, cucumber, feta cheese, and tomatoes.

10) Mediterranean Greek Chicken Gyros with Tzatziki

Every bite of these gyros brings you closer to Greece! You can’t miss this recipe from My Natural Family. All you need are white wine vinegar, Greek yogurt, olive oil, and pita bread to make this Mediterranean Greek Chicken Gyros with Tzatziki.

11) Mediterranean Nachos

The Domestic Dietitian brings us a simple and unique formula for nachos. These Mediterranean Nachos are made with whole wheat pitas, cucumber, tomatoes, hummus, and tzatziki. Within minutes, you could be diving into these cheesy, crunchy goodness!

12) Mediterranean Chickpea Salad Jars

This recipe for Mediterranean Chickpea Salad Jars originates from The Girl on Bloor. You will need chickpeas, tomatoes, artichoke, and olive oil to form a superb salad dish. Don’t miss out on this sure-fire recipe!

13) Mediterranean Hummus Flatbread

Do you love hummus and bread together? You’re going to love these Mediterranean Hummus Flatbread by The Roasted Root. This recipe calls for whole wheat flatbread, hummus, baby spinach, pine nuts, and feta cheese.

14) Mediterranean Endive Boats

The Toasted Pine Nut has crafted these Mediterranean Endive Boats to satisfy your tangy cravings. This recipe uses tomatoes, chickpeas, olive oil, feta, and balsamic reduction. Yummy with a crunch, these boats are super satisfying!

15) Mediterranean Stuffed Mushrooms Feta Roasted Tomatoes

Make some Mediterranean Stuffed Mushrooms Feta Roasted Tomatoes to munch on any time. Veggie Balance combines white button mushrooms, feta cheese, olives, and tomatoes. These flavor-packed mushrooms will not disappoint!

We hope you enjoy our collection of Mediterranean Diet snack recipes. Let us know which one you want to try first! Did we miss any of your favorites? Share your top choices in the comments below!

Snacks on mediterranean diet

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