Categories: HEALTH

6 Mediterranean Diet Snacks Dietitians Love

Mediterranean Diet Snacks | MyFitnessPal

Are you ready to level up your snack routine? You’ve come to the right place. These easy Mediterranean diet snacks may just have you rethinking that protein bar you’ve been relying on.

In fact, these six picks are what dietitians (myself include) turn to to nix between meal hanger. Plus, they pack some serious staying power.

Health Benefits of Mediterranean Diet Snacks

We’ve said it before, we’ll say it again: the Mediterranean diet is one of the best eating plans out there (1).

Remember, the Mediterranean diet has shown promise when it comes to (1, 2, 3, 4, 5):

Reducing inflammation
Improving heart health
Assisting with healthy aging
Supporting weight maintenance

Snacking isn’t directly written into the Mediterranean diet (after all, there is no rigid plan to follow). But it certainly has a place for when you need a between meal bite. Plus, the snack choices available on this plan are rich in many of the nutrients your body needs (1).

“Following a Mediterranean Dietary pattern allows for flexibility within your eating habits while still encouraging nutrient dense foods across all food groups,” says Melissa Jaeger, MyFitnessPal head of nutrition. “I love that this approach doesn’t eliminate any one nutrient or food group but prioritizes getting enough fiber and a variety of nutrients.”

From a nutritional standpoint, Mediterranean diet snacks are pretty stellar. These snacks help you get a step closer to meeting recommended nutrients for better health, like fiber, healthy fats, micronutrients, and more (1, 6).

Here’s a quick refresher on the do’s and don’ts of snacking the Mediterranean way:

Nutrients Emphasized in Mediterranean Diet Snacks

Dietary fiber (1): Foods like 100% whole grains, fruits and vegetables
Healthy fats (1): Look for olive oil and omega-3 fatty acids, like walnuts, salmon, and chia seeds
Antioxidants (1): Reach for fruits, like berries, nuts, like almonds, and vibrant polyphenols in purple sweet potatoes
Plant-based proteins (1): We’re talking beans, lentils, and all the other lentils

Nutrients Limited in Mediterranean Diet Snacks (1)

Animal proteins: Steak, burgers, hot dogs and the like
Added sugars: These are found in a lot of packaged foods, so read labels
Saturated fats: Cheese, butter, and red meat are major sources
Sodium: Again, packaged foods often contain a lot of sodium

9 Easy Mediterranean Recipes

A Dietitian’s Favorite 6 Mediterranean Snacks

Greek Yogurt with Blueberries

A fuss-free snack to enjoy morning, noon, or night, Greek Yogurt with blueberries is a quintessential Mediterranean diet snack packed with good-for-you nutrients.

How To Make

1 serving

Portion ½-cup 2% fat plain Greek yogurt into a bowl
Top with 2 tablespoons of chopped walnuts
Add ½-cup fresh blueberries
Drizzle a teaspoon of honey over the top

What Makes It Mediterranean

Filled with antioxidant-rich berries and healthy fats rich in omega-3s from the walnuts, plus a dose of protein from the plain Greek yogurt, this snack is packed with Mediterranean diet staples (1). Plain yogurt is used because flavored yogurts contain added sugar, which is not preferred on a Mediterranean diet. However, if you prefer a touch of sweetness, honey is an approved sweetener to use. Some research even shows adding honey with yogurt can enhance the probiotics in the yogurt (7).

Nutrition (per serving): Calories: 188; Total Fat: 9 g; Saturated: 1 g; Monounsaturated Fat: 1 g ;Cholesterol: 0 g; Sodium: 1 mg ; Carbohydrate: 14 g; Dietary Fiber: 2 g; Sugar: 10 g; Protein: 13 g

Spicy Roasted Chickpeas

Crunchy and surprisingly satisfying, roasted chickpeas are an excellent snack staple on the Mediterranean diet. Enjoy these on their own, use them as a crouton on salads, soups, or bowls, or toss them into your popcorn for an extra-oomph of protein.

How To Make

4 Servings

Pop open a can of chickpeas, drain and then rinse under cool, running water.
Lay the chick peas on a clean dish rag or paper cloth and pat dry.
Place them on a baking sheet lined with parchment paper, then toss with 2 tablespoons of extra-virgin olive oil, ⅛ teaspoon sea salt, and ½ teaspoon paprika.
Roast at 425 degrees F until golden brown. Store in an airtight container and use within 7-days.

What Makes It Mediterranean

Fiber and heart-healthy fats … check and check! These Spicy Roasted Chickpeas nail these main components of the Mediterranean diet, while also packing 6 grams of plant-based protein too (1). Plus, they make an excellent nut-free alternative to nosh on.

Nutrition (per serving): Calories: 197; Total Fat: 13 g; Saturated Fat: 2 g; Monounsaturated Fat: 7 g ; Cholesterol: 0 g; Sodium: 221 mg; Carbohydrate: 10 g; Dietary Fiber: 5 g; Sugar: 3 g; Protein: 6 g

Avocado Toast, Mediterranean-Style

A trend that’s here to stay, avocado toast takes on a Mediterranean flare with this simple, hearty snack option. For days when you need a bigger between meal bite, turn to this beauty.

How To Make

1 serving

Toast a slice of 100% whole-grain bread.
Spread ⅓-medium ripe avocado over the toast, mashing it slightly with the back of a fork.
Top with a drizzle of extra-virgin olive oil (about 1 teaspoon), 3 to 5 sliced Kalamata olives, a handful of cherry tomato slices, and a tablespoon of roasted chickpeas.
Finish with a pinch of sea salt, red pepper flakes and a drizzle of balsamic vinegar over freshly torn basil to really pop that Mediterranean flavor!

What Makes It Mediterranean

On a Mediterranean diet, carbohydrates are embraced, not feared. Toast is a great snack option on this eating pattern (1). Not only is this option rich in fiber (it packs 7 filling grams), but it’s also rich in unsaturated fats. Those are the heart-healthy fats that bode well for heart health and anti-inflammatory eating on this diet (1).

Nutrition (per serving): Calories: 324; Total Fat: 20 g; Saturated Fat: 2 g; Monounsaturated Fat: 9 g; Cholesterol: 0 g; Sodium: 368 mg; Carbohydrate: 28 g; Dietary Fiber: 7 g; Sugar: 6 g; Protein: 9 g

Mini-Mediterranean Snack Board

A smaller, snack-sized version of the trendy grazing board, this Mediterranean diet infused option packs more fiber, and more satiety, than just a standard hummus and carrot snack. Plus, it’s easily customizable to what you have on hand.

How To Make

1 serving

Scoop ¼-cup of your favorite hummus in the center of a small plate or cutting board.
Place a variety of veggies, dried fruits, and nuts around the hummus. For tracking and portion control purposes, I recommend 1 medium carrot (sliced), 1 mini cucumber (sliced), a few cherry tomatoes, 3 artichoke hearts and 2 dried figs for natural sweetness.
To elevate the flavors, sprinkle the hummus with a bit of smoked paprika or a small drizzle of olive oil.

What Makes It Mediterranean

One of the perks of the Mediterranean eating pattern is that it embraces a variety of fruits and vegetables, both fresh, dried, and even canned or jarred (1)! This mini board welcomes this, and highlights how you can satisfy your hunger while meeting your nutrition goals.

Nutrition (per serving):: Calories: 285; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 374 mg; Carbohydrate: 38; Dietary Fiber: 14 g; Sugar: 9 g; Protein: 9 g

Almond Butter on Apple Slices

Last year bananas were the most popular food logged by My Fitness Pal users! While bananas are certainly an A-plus food in my book, apples tend to hold up better if you’re bringing your snack on-the-go. Plus, if you accidentally sit on your bag, there’s a lower risk of smooshing an apple! Consider this option if you’re heading out for the day and need a snack to take with you.

How To Make

1 serving

Core and slice a fresh apple into thin wedges.
Lightly smear about 1 tablespoon of almond butter over the top of each slice.
To boost the nutrition even more, sprinkle ground cinnamon or 1 teaspoon of chia seeds over the top.

What Makes It Mediterranean

Fresh fruits, like apples, are a staple in the Mediterranean diet that are filled with carbohydrates from natural sugars (1). Plus, healthy fats, like nut or seed butters prepared without added sugars have a place as well to boost the heart-healthy fats emphasized in this diet (1). This snack combines both of these principles, offering a satisfying sweet bite.

Nutrition (per serving): Calories: 219; Total Fat: 10 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 39 mg; Carbohydrate: 24 g; Dietary Fiber: 8 g; Sugar: 22 g; Protein: 4 g

Air Fryer Zucchini Chips with High-Protein Ranch Dip

Air fryer fans, this one’s for you! Sliced, crispy zucchini paired with a delicious high-protein ranch dip will satisfy even the biggest chip fans. Plus, leave them with a little staying power thanks to the powerful protein showing up in a homemade ranch dip.

How To Make

2 servings

Thinly slice a small zucchini into rounds
Toss the zucchini rounds in extra-virgin olive oil
Season with salt, pepper, and your favorite spices or herbs (even a little bit of bagel seasoning can make a fun, flavorful twist)
Lightly spray your air fryer basket or tray with cooking spray
Arrange the slices in a single layer
Cook until they’re crisp and golden

What Makes It Mediterranean

Vegetables are not an afterthought on the Mediterranean diet, instead they take centerstage, even in snacks, like these Zucchini Chips (1)! But, they also are almost always paired with a source of fats to help absorb the fat-soluble vitamins in them (8). Pairing them with a 2% fat Greek yogurt dip, like the high-protein ranch dip recommended here, will also help you optimize the nutrients in every bite.

Nutrition (per serving): Calories: 78; Total Fat: 4 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 68 mg; Carbohydrate: 4 g; Dietary Fiber: 1 g; Sugar: 2 g; Protein: 7 g

Frequently Asked Questions (FAQs)

What snacks are allowed on the Mediterranean diet?

Whole food snacks can easily fit into a Mediterranean diet lifestyle (1). Produce picks, like fresh fruits and vegetables and dried fruits, in addition to nuts, seeds, and whole grains are welcomed in the snack category in this eating pattern. Plus, small amounts of dairy foods, like plain Greek yogurt or modest amounts of cheese, are also included (1).

Is popcorn allowed on the Mediterranean diet?

Yes, popcorn fans, feel free to incorporate this whole grain into your Mediterranean diet. Opt for air-popped popcorn that is seasoned with olive oil and a sprinkle of sea salt over those varieties that are coated with butter or sugar, like caramel corn.

What chips or crackers are OK on the Mediterranean diet?

A traditional Mediterranean diet would not rely on processed snacks, like chips or crackers, that come from a package (1). However, with the boom in functional foods on the market embracing the Mediterranean diet, there is a bit of a grey area. This means on occasion (and in moderation), whole grain based chips or crackers, like 100% wheat, corn, or lentil based chips, may be enjoyed.

What is the Mediterranean diet approach to snacking?

The Mediterranean diet is a lifestyle approach to nutrition and wellness. “The Mediterranean diet encourages positive meal time behaviors, such as slowing down to enjoy your meal in the company of others,” says Jaeger. So most Mediterranean cultures focus on these meals, not snacking between meals.

The Bottom Line

Smart snacking is possible when following a Mediterranean diet. Instead of a traditional packaged snack, turn to whole foods that are rich in complex carbohydrates, healthy fats, plant-forward proteins and antioxidants to round out between-meal hunger (1). A simple Greek yogurt bowl paired with fresh berries, chopped nuts, and even a drizzle of honey is a great, Mediterranean diet snack option!

Let MyFitnessPal help you achieve your goals while optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks under 255 calories or these low-sugar snacks under 200 calories to satisfy a sweet tooth to get you started. Whatever you’re craving, we’ve got you covered with a snack option that will work for you on the Mediterranean diet!

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