25 Mediterranean Diet Snacks
Beat hunger the Mediterranean way! Here’s a guide to delicious and nutritious Mediterranean diet snacks packed with protein, healthy fats, and fiber to keep you satisfied between meals.
The Mediterranean diet has been called one of the healthiest in the world, focusing on whole grains, olive oil, and lots of fruits and vegetables. Luckily, it’s also a deliciously satisfying way to eat: we know from experience! We’re married cookbook authors and experts in the Mediterranean diet style of eating and living. What to reach for in between meals when hunger strikes? Here are some of our top ideas for snacking that fit into this philosophy.
What’s the Mediterranean diet?
The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. We’ve been eating this way for over a decade and can confirm: we’ve never felt better! Here’s how the Mayo Clinic defines the Mediterranean diet:
- Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat and added sugar
Why eat this way? According to a study by The American Journal of Medicine, “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.” If that’s not a reason to give it a try, we’re not sure what is!
Let’s see what Mediterranean diet snacks look like
American-style snacks often center around packaged granola bars, crackers, and chips: processed foods with refined sugars and flours. Instead, Mediterranean diet snacks prioritize whole grains, fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what snack foods for the Mediterranean diet should look like:
- Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread.
- Fruits and vegetables
- Nuts and seeds
- Yogurt in moderation
- Milk and natural or light cheeses in moderation, like cottage cheese, ricotta and goat cheese (per the Cleveland Clinic and Mayo Clinic)
- Eggs in moderation (1 egg per day)
- Olive oil (instead of butter)
Per the New York Times, dark chocolate eaten in moderation works on the Mediterranean diet! Notice that eggs and dairy should be eaten at a minimum, as well as added sugars. Make sure to balance them with what you eat in the rest of the day.
It’s all about the lifestyle
The Mediterranean diet is all about eating these types of snacks in combination with an active, connected lifestyle. The philosophy originated based on the longevity of people in the Mediterranean, and researchers observed more than just eating habits. Here’s what’s important in addition to food:
- Stay active and exercise regularly.
- Avoid smoking.
- Reduce the amount of stress in your lifestyle.
- Actively participate in community: be invested and engaged in the people around you.
Integrate community, physical activity, and these healthy snack ingredients into your life, and it’s a formula for Mediterranean diet living. And now, let’s get to the recipes!
25 Mediterranean diet snacks
Hummus dip is a quick and easy Mediterranean diet snack! Top a platter with cucumber, tomatoes, olives and feta cheese, then dip with whole grain pita chips.
Apple nachos is a way to make eating an apple more filling and fun, and it's the perfect Mediterranean diet snack! Top apple slices with a drizzle of honey sweetened Greek yogurt, cinnamon, and sliced almonds for a deliciously tasty treat.
Here’s a tasty dip that will surprise you with its irresistibly creamy flavor: black bean hummus! This spin on the traditional Mediterranean chickpea dip might sound fun, but here’s the thing. It tastes even better than it sounds! For Mediterranean diet, dip with wheat pita chips or veggies.
This peanut butter energy balls recipe is a tasty easy snack! Protein and fiber are packed into tasty bites of whole grain oats, peanut butter and honey.
One of our top Mediterranean diet snacks is this yogurt fruit dip! Made with simply Greek yogurt, honey, and vanilla, it's super satisfying, protein packed, and an easy way to make eating fruit fun.
Crispy chickpeas are the perfect salty, crunchy snack for the Mediterranean diet! They're just as satisfying as chips and pretzels, but they're protein-packed legumes. There are several packaged types available, or you can make them homemade with this recipe.
The Mediterranean diet suggests a moderate intake of dairy, focusing on light cheeses like cottage cheese, ricotta and goat cheese. Spread ricotta cheese on whole grain toast, then load it up with sweet or savory toppings. Go basic with juicy ripe tomatoes and a drizzle of olive oil, or hearty with tender smoked salmon, capers and fresh dill.
This creamy avocado dip features ripe avocado and Greek yogurt to make a luxuriously creamy, intensely savory magic sauce. The meld of avocado, lime, cilantro and cumin is like a heightened version of your favorite guacamole. Spread onto whole wheat toast or dip with veggies like cucumber or endive.
Here’s a fun and easy Mediterranean diet snack no one can turn down: yogurt bark! This play on chocolate bark uses frozen yogurt as the base. Mix Greek yogurt with a little honey and vanilla, then sprinkle with toppings of your choice: fruit, granola, chocolate chips, and nuts.
This smoothie tastes like a milkshake but it’s made of wholesome ingredients like banana, peanut butter and oats! Whiz it up with frozen bananas and it makes a thick and creamy, sweet puree that will have you professing your undying love!
Trail mix is simply a fancy name for nuts, seeds and dried fruit, which are the ideal Mediterranean diet snack! It’s fun, simple, and endlessly customizable to your tastes. Mix up your favorite blend of fruit, nuts, seeds and mix-ins, and it’s a quick dose of energy for an afternoon slump or a portable snack for traveling.
If you're craving a more hearty and savory Mediterranean diet snack, try this tuna salad! Combine canned tuna with crunchy vegetables, a hint of feta cheese, olive oil and a punch of Dijon mustard for the most flavorful salad to hit your plate! Serve it as is or over whole grain toast.
This Mediterranean diet snack is ideal for when you're craving savory. Using the right olives here results in smooth, rich flavor: not briny or overly salty. The garlic, lemon and herbs make a symphony of flavor!
These healthy homemade energy bars are similar to a Larabar, but completely homemade! They feature Mediterranean-diet approved ingredients like pecans, Medjool dates, oats, and chia seeds.
Here's a breakfast that doubles as a Mediterranean diet snack: instead of sipping the fruity puree through a straw, grab a spoon and eat it in a bowl loaded up with toppings. It’s a satisfying blend of textures and flavors that honestly tastes more like a treat.
Crispy black beans are the same concept as crispy chickpeas: a salty, crunchy Mediterrnaean diet snack that's just as satisfying as potato chips! Roast them up in a hot oven with salt and spices, then cool until they're crisp and snackable.
Here's a simple concept that makes fruit more fun to eat (because we eat with our eyes, first!). It will make everyone go crazy for pure, fresh fruit. Use whatever fruits you like and serve with our favorite 3 ingredient fruit dip or chocolate hummus.
These are everything you want in a treat: irresistible sweet peanut-y flavor, chewy texture, and a little drizzle of dark chocolate on top (which is Mediterranean diet approved per the New York Times). These no bake oatmeal bars are made of nutrient dense ingredients like oats, peanut butter, and honey.
Seafood is key to the Mediterranean diet, and here's how to eat it as a snack: smoked salmon toast! This simple toast of artisan bread loaded with fluffy whipped ricotta, smoked salmon, capers and fresh dill. Each bite is a burst of smoky, creamy, rich, briny, salty and fresh!
Sipping a smoothie is a great way to enjoy Mediterranean diet foods like strawberries, bananas, and protein-packed Greek yogurt! This recipe is beautifully simple and has bright, fruit-forward flavor.
Avocado toast is the ideal simple snack for the Mediterranean diet! A ripe avocado brings healthy fats along with its creamy, savory flavor. Spread it atop whole wheat toast and if desired, add an egg. A good rule of thumb for eggs on the Mediterranean diet is one egg per day.
A yogurt parfait is a fun way to dress up yogurt and make it more fun to eat! Not only do you get the protein from Greek yogurt, there are also probiotics that can help with gut health. Top with fresh fruit and homemade granola.
These banana muffins are a fan favorite recipe that combines oats, bananas, and eggs in a blender: no flour required! You'll be amazed at how it bakes into a fluffy muffin. As a Mediterranean diet snack, try it with a slather of nut butter.
This chocolate pudding snack takes plain Greek yogurt and mixes it with dark chocolate cocoa powder and maple syrup for a satisfying snack! It's all the protein and probiotics of yogurt, with a chocolaty twist.
Last up, stuffed dates make a great easy Mediterranean diet snack! They're incredibly easy to make, and the sweet caramel chewiness of the Medjool dates wtih tangy, fluffy goat cheese makes a satisfying sweet-savory combo.
25 Mediterranean Diet Snacks
Prep Time: 15 minutes- Cook Time: 0 minutes
- Total Time: 15 minutes
Yield: 4 to 6
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Pin RecipeDescription
Hummus dip is a quick and easy Mediterranean diet snack! Top a platter with cucumber, tomatoes, olives and feta cheese, then dip with pita chips.
Ingredients
- 1 to 1 1/2 cups hummus (10 to 15 ounces)
- ½ cup chopped English cucumber
- ¼ cup finely chopped red onion
- ½ cup cherry tomatoes, quartered
- ½ cup canned artichoke hearts, chopped
- ¼ cup Kalamata olives, chopped
- ⅓ cup crumbled feta cheese
- 1 handful fresh parsley or dill, chopped
- Olive oil, for drizzling
- Pita chips made with whole wheat pitas, for serving
Instructions
- Prepare the vegetables as noted above.
- Spread the hummus on a large plate, bowl or platter. Top with the cucumber, onion, tomatoes, artichokes, olives, feta cheese, and chopped herbs. Drizzle with olive oil, if desired. Serve with pita chips. Store leftovers covered in the refrigerator for 3 days.
Category: Snack
Method: No Cook
Cuisine: Mediterranean Diet- Diet: Vegetarian
Keywords: Mediterranean Diet snacks, snacks on Mediterranean diet
from A Couple Cooks
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Sonja Overhiser
April 10, 2024 at 09:30AM
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