16 Delicious Mediterranean Diet Snack Ideas
Snacking is not at odds with the Mediterranean Diet, and with a little inspiration and planning it's easy to enjoy snacks that are both delicious and nutritious. Browse this selection of snacks that have the Mediterranean Diet top-of-mind: they're plant-forward, low in added sugars, and rich in olive oil and healthy fats.
The Best Dry-Roasted Chickpeas
This satisfying snack is full of protein to keep you fuller for longer. While the recipe keeps the seasoning simple, you can add various herbs and spices to play around with different flavor combinations.
Authentic Greek Tzatziki
Make a big batch of tzatziki to have on hand for snacking throughout the week. Serve it with crunchy fresh veggies for dipping, or spread it on top of a wholegrain crispbread.
Kalamata Olive Tapenade
Another great make-ahead snack that keeps well in the fridge. A minimum of 4 tablespoons of extra-virgin olive oil a day is what's recommended in the Mediterranean Diet, and a snack like this that features olive oil is one way to get you there!
Almond 'You Must Be Nuts' Crackers
While whole grains are welcome in the Mediterranean Diet, nuts are a crucial component of the diet as well. These top-rated crackers are a tasty way to include a variety of nuts in your day.
Greek Salad on a Stick
As yummy as they are portable, these mini Greek salad skewers include satiating feta cheese with lots of fresh veggies. Drizzle with a little extra-virgin olive oil before serving and snack away!
Honey-Cinnamon Tahini Spread
Natural sweeteners like honey are Mediterranean Diet friendly in moderation, and this wholesome and unique spread is a great way to satisfy a sweet snack craving. The great thing is that you can add more or less honey than called for in the recipe, customizing the level of sweetness to your taste.
These Greek spinach pie triangles are a wonderful veggie-packed Mediterranean Diet snack and sure to satisfy between meals. The key here is to use extra-virgin olive oil rather than the butter called for in this recipe to keep it Med Diet friendly. You can also easily reduce the dairy content by using 1/2 to 1 cup crumbled feta cheese instead of all three cheeses in the ingredient list. Try making these ahead of time -- they freeze well both before and after baking. You can bake at the same temperature from frozen until golden brown.
A deliciously different hummus that features cannellini beans instead of the usual chickpeas, with artichoke hearts for flavor and fiber. Serve with wholegrain toast or crackers.
Crunchy Sugar-Free Granola
It's hard to find a good sugar-free granola recipe, but the solid five-star reviews on this recipe say it all. Whole grains and nuts are an integral part of the Mediterranean Diet, and this granola does double duty as a virtuous breakfast or snack. Enjoy in clusters on its own or with a dollop of Greek yogurt with fresh fruit.
Figs Stuffed With Goat Cheese and Almonds
Depending on the season, you can use fresh or dried figs in this recipe -- they're equally delicious! While the recipe serves 12, you can easily scale it down for a quick and satisfying snack anytime. For an even quicker snack (and a portable one), you can skip the broiling and enjoy without cooking.
Peanut Butter Sesame Seed Balls
Just lightly sweetened with honey, these transportable balls make for a satisfying on-the-go snack. In place of the whole wheat flour, or in combination, you could try other whole grain flours such as spelt, einkorn, or rye.
Greek Yogurt Parfaits
To make these parfaits especially Mediterranean Diet friendly, skip the optional sugar in the recipe and use plain full-fat Greek yogurt. For Med Diet bonus points, use a sugar-free granola and add a handful of heart healthy nuts, like walnuts, to the mix.
Bread Dipping Oil
At first glance this may not seem like a healthy Mediterranean Diet snack option, but when you remember that a daily minimum of 4 tablespoons of "liquid gold" -- a.k.a. extra-virgin olive oil -- is recommended, this snack starts to make a lot of sense! Try 2 to 3 teaspoons of this herby, savory olive oil drizzled over a slice of wholegrain toast rubbed with garlic and topped with chopped tomatoes. Be sure to use a good quality extra-virgin olive oil, which is higher in polyphenols and antioxidants.
Avocado and Black Eyed Pea Salsa
Enjoy this salsa by the spoonful or with baked tortilla chips for a smart snack. Legumes are hugely important in the Mediterranean Diet, and this is a tasty way to include more in your day-to-day routine. The healthy fats and fiber found in the avocado is an added bonus, as is the addition of extra-virgin olive oil.
Sardines with Sun-Dried Tomatoes and Capers
Fish -- especially those rich in Omega 3s like sardines -- feature prominently in the Mediterranean Diet, yet thinking of ways to have fish for a snack may prove elusive. This tasty way to enjoy canned sardines seems gourmet, but couldn't be easier to make. Use sardines packed in olive oil and try mashing the mixture with a fork or even in the food processor, then spreading on wholegrain toast or crispbread.
We have loads of Mediterranean Diet inspiration to keep your resolution going all year long. Check out these recipes and collections for more ideas: