The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, and olive oil.
The Mediterranean style of eating also features plenty of seafood, moderate amounts of eggs, dairy, and poultry, and limited red meat.
This way of eating not only promotes overall wellness but evidence suggests it may also help prevent chronic diseases and support longevity.
When following this diet, snacks play an important role in keeping you satisfied between meals. Here are some of the best Mediterranean diet snack ideas:
1. Fresh Fruit
Fruits like figs, dates, pomegranates, and olives have a special place in the Mediterranean diet. They make for easy, nutritious snacks. Grapes, melon, apples, and berries are also great choices.
Pair fruits with nuts or seeds for a balanced snack.
2. Vegetables with Hummus
Hummus is a Mediterranean diet staple made from chickpeas, tahini (sesame seed paste), and olive oil.
Serve it with fresh veggie sticks like carrots, cucumbers, radishes, celery, or bell peppers for dipping. The fiber and plant-based protein will help fill you up.
3. Plain Greek Yogurt
Plain nonfat Greek yogurt is an excellent source of protein. Top it with fruit, nuts, seeds, or a drizzle of honey for a tasty, protein-rich snack.
Try mixing in some lemon zest or dried oregano for extra Mediterranean flavor.
Edamame makes for an easy, satisfying snack. These immature soybeans are sold fresh or frozen and are packed with plant-based protein. Sprinkle with a little sea salt before eating.
5. DIY Trail Mix
Make your own trail mix with unsalted nuts like almonds, walnuts, pistachios or cashews plus dried fruit like apricots, cherries, apples or mango. Toss in some seeds like pumpkin, sunflower or flaxseeds too. Customize it to suit your taste preferences.
6. Roasted Chickpeas
Drain and rinse a can of chickpeas then toss with olive oil and Mediterranean herbs and spices like cumin, paprika, oregano, garlic, or lemon zest. Roast them in the oven until crispy for a crunchy, protein- and fiber-rich snack.
Following the Mediterranean diet plan doesn’t mean giving up on snacks. Incorporate some of these tasty yet nutritious options to stay satisfied throughout your day while still reaping the health benefits of this highly regarded way of eating.