Snacks are good for the soul — and they’re even better when they’re made of foods that benefit the mind and body! And lucky for all you snack lovers, Mediterranean diet-inspired snacks do just that — they taste just as good as they make you feel. Full of foods like salmon, avocado, olive oil, whole grains, and legumes, the Mediterranean diet is all about fresh, whole foods and simple, delicious flavors. Rich in nutrients like fiber, omega-3s, protein, and antioxidants, we can guarantee these Mediterranean diet snack ideas are both nutritious and delicious.
The 15 Healthiest Mediterranean Diet-Inspired Snack
#1 Hummus & Veggies
Made from fiber-filled chickpeas, hummus is a staple of Mediterranean cuisine. Not only is it packed with plant-based protein, but it’s also full of vitamins and minerals like iron, folate, calcium, zinc, and B vitamins. Plus, the high fiber content makes it a gut-healthy option, helping to support a healthy gut microbiome and aid digestion.
Pair it with fresh water-rich veggies like carrots, bell peppers, and cucumbers for a hydrating and healthy snack!
#2 Greek Yogurt With Fresh Berries & Honey
Rich in protein and calcium, Greek yogurt is a healthy choice when it comes to Mediterranean diet-inspired healthy snacks. With a creamy texture and filling taste, it makes the perfect base for a dessert-like yogurt bowl filled with add-ins like fresh berries and a drizzle of raw honey.
Need a quick grab-and-go option? Prep a Greek yogurt parfait ahead of time! In a glass or mason jar, add a handful of mixed berries, then top with ¼ to ⅓ cup of Greek yogurt of choice. Continue layering, with the option for any add-ins such as nuts, seeds, cacao nibs, or a drizzle of raw honey. Store in the fridge until you’re ready to enjoy!
#3 Sweet & Salty Roasted Chickpeas
No matter if you’re craving sweet or salty, these healthy roasted chickpeas will leave you satisfied! They’re rich in plant-based protein, fiber, and various vitamins and minerals (such as iron, folate, and magnesium), which are all key components of the Mediterranean diet. Plus, they’re cheap to buy, easy to make, and delicious to enjoy.
Once drained, rinsed, and dried, drizzle them with some olive oil and salt, and then choose your sweet or salty spices of choice. For a savory option, try tossing them with spices like paprika, garlic, black pepper, and cumin. For a sweet option, cinnamon and an optional touch of sweetener like honey or maple syrup can add some flavor and without too many calories or added sugar. Bake at 400 degrees for 40-50 minutes, and enjoy every crunchy bite!
#4 Almond Butter Stuffed Dates
These almond butter-stuffed dates truly taste like candy, except they’re full of fiber and made with all-natural sugar.
To make this sweet treat, remove the pit from your raw Medjool dates, then slice lengthwise. Stuff with almond butter (or nut butter of choice), and add your favorite toppings (such as nuts, seeds, or fruit!)
#5 Mixed Mediterranean Snack Plate With Tzatziki
The star of the snack plate? Tzatziki. Made with Greek yogurt, grated cucumber, garlic, lemon juice, and fresh herbs like dill or mint, Tzatziki is a flavorful and nutritious snack that’s commonly enjoyed in Mediterranean cuisine. While often served as a snack dip for veggies or crackers, it can be enjoyed as a sauce for grilled meats or fish, or even as a spread on sandwiches or wraps! Plus, you can easily prep it ahead of time and store it in the fridge until ready to enjoy, making it a convenient snack option for busy days.
When you’re in the mood to munch, create a healthy Tzatziki snack plate! On a plate or platter, fill a bowl with Tzatziki and add it to the center. Then, surround the Tzatziki with any other additions, such as celery and carrot sticks, bell pepper strips, cucumber slices, olives, pita bread, or crackers.
Looking for a simple and healthy Tzatziki recipe? Here’s how to make your own.
- 1 cup plain Greek yogurt, unsweetened
- 1 medium-sized English cucumber (unseeded), grated
- 1 tbsp lemon juice
- 1-2 tbsp fresh dill, chopped
- 1 clove garlic, minced
- Sea salt and black pepper, to taste
- Drizzle olive oil, optional
Directions:
Step #1: Combine all ingredients in a medium-sized bowl and mix well. Best to refrigerate for 4 hours prior to serving, to let the flavors marinate.
#6 Refreshing Lime Guacamole
Made with creamy Mediterranean classics like avocado, red onion, fresh spices, and an optional drizzle of EVOO. Serve this simple guac with toasted pita, fresh veggies like cucumbers and bell peppers, or as a sauce for salads and falafel.
Ingredients:
- 2 avocados, halved and pit removed
- 1 lime, juiced
- 1 tsp ground cumin
- 1 clove garlic, minced
- 3 tbsp red onions, chopped
- 2 tbsp cilantro, chopped
- Paprika, to taste
- Sea salt & black pepper, to taste
Directions:
Step #1: Add the avocado flesh to a mixing bowl and mash. Then add the remaining ingredients and mix well. Taste and adjust seasoning as needed.
Step #2: Best served fresh, but if using for later, store in an airtight container in the fridge for 2-3 days.
#7 Mediterranean-Inspired Chickpea Salad
Craving a snack salad that’s refreshing, crunchy, and easy to make? Look no further than this Mediterranean Chickpea Salad! It’s made with Mediterranean staple ingredients like chickpeas, olives, chickpeas, and parsley, and it comes together in 15 minutes or less, and can be prepped in advance for busy days. Prep for lunch or dinner, and save the leftovers to enjoy as a healthy snack!
Ingredients:
- 2 (15 oz) cans chickpeas, rinsed and drained
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 1 pint cherry tomatoes, halved
- ½ red onion, finely chopped
- ½ cup Kalamata olives, chopped
- ½ cup crumbled feta (or dairy-free cheese alternative)
- ½ cup fresh parsley, finely chopped
- ¼ cup fresh mint, finely chopped
Olive oil dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 clove garlic, minced
- 1 tbsp lemon juice
- 1 tsp oregano
- Sea salt & black pepper, to taste
Directions:
Step #1: In a large bowl, combine the chickpeas, cucumber, tomatoes, pepper, red onion, olives, feta, mint, and parsley. Season with salt and pepper, then set aside.
Step #2: In a small bowl, make the dressing. Combine the olive oil, red wine vinegar, lemon juice, garlic, and oregano. Whisk until well combined.
Step #3: Pour the dressing over the salad until well coated, then toss together to combine. Cover and set in the fridge for 20 minutes to marinate before serving.
#8 Grain-Free Golden Baked Falafel
If you ate a light breakfast or lunch, fill your snack plate with these healthy and hearty falafels! Made from a chickpea and almond flour base and flavored with fresh and dried spices like cumin, parsley, and cilantro, this Mediterranean diet-inspired recipe is full of nutrients like fiber, protein, and complex carbs to keep you satiated and energized.
To avoid processed oils from deep-fried falafels, try this oven-baked recipe. Easily prepped in advance, serve with a side of Tzaki or hummus and enjoy with fresh veggies or pita!
Serves: 4
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 small onion, finely chopped
- 3 garlic cloves, minced
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh cilantro
- 1 tsp ground cumin
- ½ tsp ground coriander
- ¼ tsp paprika
- ¼ tsp cayenne pepper (optional)
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 2 tbsp almond flour
- Salt and pepper, to taste
- Cooking spray
Directions:
Step #1: Preheat the oven to 375 degrees F.
Step #2: In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, paprika, cayenne pepper (if using), lemon juice, olive oil, almond flour, salt, and pepper. Pulse until well combined, but not pureed.
Step #3: Shape the mixture into 2-inch balls and place them on a lightly greased baking sheet. Flatten each ball slightly with the back of a spoon. Before baking, lightly spray the falafels with cooking spray.
Step #4: Bake for 20-25 minutes or until golden brown and crispy on the outside.
#9 Homemade Pita Chips
Unlike other chips, pita is often made with whole-grain flour, which provides a good source of fiber, vitamins, and minerals. Plus, pita is easy to find in most grocery stores and can be stored in the pantry or fridge for quick and easy snacking! And if you have pita bread, you can make homemade pita chips! High in fiber and low in fat, they’re a great alternative to store-bought chips and are perfect for dipping in hummus or Tzatziki.
Simply cut your pita bread into 8 even slices, like a pizza. Then, brush with olive oil and seasoning of choice. When ready to bake, place on a baking sheet lined with parchment paper and bake at 375°F for 10-12 minutes. Once cool, enjoy with avocado, Tzatziki, or hummus!
#10 Simple Caprese Skewers
Paleo and keto-approved, and Mediterranean-diet inspired, these simple Caprese skewers are a light and refreshing snack option that come together in minutes. All you need are five simple ingredients, including cherry tomatoes, fresh mozzarella (or a dairy-free cheese alternative), olive oil, and spices.
Ingredients:
- 1-pint cherry tomatoes
- 1 container mini mozzarella balls
- ¼ – ½ cup fresh basil leaves
- 1-2 tbsp olive oil
- 1-2 tbsp balsamic vinaigrette
- Salt and pepper, to taste
Directions:
Step #1: In a small bowl, combine the olive oil and balsamic vinaigrette. Stir until well combined.
Step #2: To make the skewers, thread a mozzarella ball onto the stick. Next, add the cherry tomatoes, followed by a fresh piece of basil. Repeat until the skewer is filled. To finish, drizzle with the balsamic olive oil mixture. Season with salt and pepper to taste. Serve and enjoy!
#11 Red Pepper Hummus
Red peppers and chickpeas are both Mediterranean diet must-haves. So, why not enjoy them in this healthy and creamy red pepper hummus? Serve with fresh veggies, add to your favorite wrap or pita, or enjoy in a nourishing veggie and protein bowl.
Ingredients:
- 1 (15 oz) can chickpeas, rinsed and drained
- 8 oz roasted red peppers
- 2-3 garlic cloves, minced
- ¼ cup tahini
- 2 tbsp olive oil
- 2-3 tbsp lemon juice
- Sea salt and black pepper, to taste
Directions:
Step #1: In a food processor, combine the chickpeas, roasted red peppers, garlic, tahini, lemon juice, olive oil, cumin, salt, and pepper. Pulse until well combined, but not pureed.
Step #2: To blend, slowly add water (1 tablespoon at a time) until the desired consistency is reached. The hummus should be smooth and creamy, but not runny. Taste test, adjusting as needed.
Step #3: Serve with fresh veggies, crackers, pita, or your favorite bowl!
#12 Egg Baked Avocado
Simply made with just avocado, eggs, and spices, this heart-healthy single-serve snack will hit the spot. Full of fiber, omega-3 fats, and satiating protein, this Mediterranean diet staple will balance your blood sugar, provide you with a steady stream of energy, and supply you with serious brain food! Double or triple recipe as desired!
Serves: 4
Ingredients:
- 4 egg
- 2 large ripe avocado
- Salt & pepper, to taste
To serve (optional):
- Salsa
- Fresh cilantro
- Grated cheese (or dairy-free alternative)
Directions:
Step #1: Preheat the oven to 425 degrees
Step #2: Slice ripe avocados in half lengthwise, removing the pit. To make room for the egg, scoop out a spoonful of avocado and create a hole (large enough for the egg yolk). Store leftover avocado flesh in fridge, or set aside to serve with meal.
Step #3: Once prepped, place each avocado in a muffin dish to prevent from moving in the oven (with flesh side facing upright). Then, carefully crack one egg into each avocado hole. Season with salt and pepper and any additional seasonings, such as red pepper flakes.
Step #4: Bake for 12-15 minutes until fully cooked (egg whites should be fully cooked, but the yolks are still runny. Remove from the oven and let cool slightly. Add favorite toppings of choice, and enjoy!
#13 DIY Trail Mix
Made with mixed nuts, seeds, and superfood add-ins like goji berries and cacao nibs, this protein and antioxidant-rich blend is the perfect sweet and savory snack combo.
Ingredients:
- 1 cup mixed nuts (blend of almonds, walnuts, and pistachios)
- ½ cup pumpkin seeds (or seeds of choice)
- ¼ cup cacao nibs, dark chocolate chips, or chopped chocolate
- ¼ cup dried figs or dates, chopped
- ¼ cup goji berries (optional)
Directions:
Step #1: Mix the above ingredients in a small bowl until well combined. Store in an airtight container until ready to eat!
#14 Berry & Yogurt Rice Cakes
When you’re craving something sweet but don’t want the added sugar and calories, look no further! These rice cakes (made with Greek yogurt and mixed berries) are light and low in sugar, yet are still sweet and satisfying. Plus, this recipe is a great source of protein, fiber, and vitamins, in a low-calorie package.
Ingredients:
- 2 unsweetened rice cakes of choice (such as brown rice cakes or quinoa rice cakes)
- ½ cup unsweetened Greek yogurt
- ⅓ cup mixed fresh berries, chopped (such as strawberries and raspberries)
- Nuts or seeds (such as slivered almonds or hemp seeds), to serve
- Raw honey, to serve
Directions:
Step #1: In a small bowl, mix the Greek yogurt and honey. Then, spread a serving of the yogurt mixture on each rice cake. Top each rice cake with mixed berries, nuts, and seeds, and an optional drizzle of honey. Serve and enjoy!
#15 Tabouli Salad
Made with fresh herbs, vegetables, and quinoa, this Mediterranean diet-inspired snack is low in calories, high in fiber and nutrients, and full of flavor. Serve with pita, on top of protein, or enjoy plain, as is!
Ingredients:
- 1 cup cooked quinoa
- 2 tbsp diced red onion
- 2 tbsp extra-virgin olive oil
- ½ cup chopped fresh parsley
- ¼ cup chopped fresh mint
- ¼ cup diced cucumber
- ¼ cup diced tomato
- 2 tbsp fresh lemon juice
- Salt and pepper, to taste
Directions:
Step #1: Cook quinoa according to package directions and let it cool.
Step #2: Once cooled, mix together the cooked quinoa, parsley, mint, cucumber, tomato, and red onion in a large bowl.
Step #3: In a separate bowl, whisk together the olive oil, lemon juice, salt, and pepper.
Step #4: Pour the dressing over the salad and toss everything together until well combined. Chill the Tabouli in the refrigerator for at least 30 minutes before serving.
Mediterranean Diet Snacks That Are Fast, Filling, & Full of Flavor!
Mediterranean diet-inspired snack ideas: delicious, satisfying, and healthy. With a focus on whole, minimally processed foods, these snacks are packed with nutrients and flavor. From creamy dips and spreads to sweet and salty snacks, Mediterranean diet-inspired snacks offer a variety of options for all taste preferences and dietary needs. Whether you’re looking for a light and refreshing snack, or something more substantial to tide you over between meals, there’s a Mediterranean-inspired option that will fit the bill! With so many tasty and healthy snack ideas to choose from, it’s no wonder that the Mediterranean diet has made waves around the world.
