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Snacking is not at odds with the Mediterranean Diet. With a bit of inspiration and planning, it’s easy to enjoy snacks that are as nourishing as they are delicious. 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 Chickpea Recipe
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 explore 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 a whole grain crispbread.
Kalamata Olive Tapenade
Dotdash Meredith Food Studio
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
Poppa Bear
While whole grains are welcome in the Mediterranean Diet, nuts are a crucial component as well. These top-rated crackers are a tasty way to include a variety of nuts in your day.
Super Easy Hummus
Full of fiber, protein, and healthy fats, it’s no surprise that hummus is a perfect Mediterranean Diet snack. Don’t miss our tips for making perfect hummus every time before trying this recipe.
Tahini Honey Spread
Allrecipes Member
Natural sweeteners like honey are Mediterranean Diet-friendly in moderation, and this wholesome, 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 the recipe calls for, customizing the level of sweetness to your taste.
Easy Spanakopita
Dotdash Meredith Food Studios
These Greek spinach pie triangles are an excellent 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 ½ 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 them at the same temperature from frozen until golden brown.
Crunchy Sugar-Free Granola
It’s hard to find a good sugar-free granola recipe, but the solid five-star reviews for this recipe say it all. Whole grains and nuts are integral to 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.
Elegant Fig Appetizers 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 it without cooking.
Greek Yogurt Breakfast Parfait
Kim
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
Dotdash Meredith Food Studios
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”—aka 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 whole-grain 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.
Caprese on a Stick
“This is a great, easy finger appetizer. I came up with it because I love Caprese but it was difficult to serve at large parties. Putting the same ingredients on a toothpick yielded great results.” —ALZ
Avocado and Black Eyed Pea Salsa
bd.weld
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 are 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 it couldn’t be easier to make. Use sardines packed in olive oil and mash the mixture with a fork, or even in a food processor, then spread it on whole-grain toast or crispbread.
Sweet, Spicy, Party Nuts
Dotdash Meredith Food Studios
“This is a no-fail recipe that I can scale up or down. I always add a touch of extra cumin. Everyone loves this recipe.” —Dana
