Healthy Mediterranean diet snacks: SIMPLE’s top picks
For the seventh year in a row, the U.S. News and World Report ranked the Mediterranean diet as the most health-promoting eating routine in the world.[1]
As nice as the Mediterranean Sea is, it’s not just something in the water: there’s a ton of research that reflects just why this eating routine [2] — really more of a lifestyle than a “diet” — is so beneficial.
But what happens when a snack attack hits? How can you stick to Mediterranean-friendly foods while still satisfying your cravings?
Here are the need-to-know facts about Mediterranean diet snacks.
So, what is the Mediterranean diet anyway?
When you picture a Mediterranean meal, what do you see? Plates piled high with pasta, maybe some grilled seafood? A variety of sun-ripened fruits and vegetables? A magically refilling carafe of red wine?
What we mean by “the Mediterranean diet” isn’t as far from this idyllic vision as you might think.
Inspired by the eating habits of the Mediterranean region (Greece, Italy, Croatia, Turkey, Spain, and Morocco), the Mediterranean diet focuses on filling your plate with nutrient-dense fruits, vegetables, whole grains, nuts, seeds, and healthy fats. While it’s primarily built around plant-based whole foods, it also includes some lean protein, fish, and dairy. And yes, wine — in moderation — still has a place at the table!
What’s missing from the Mediterranean menu are foods that are refined and processed, have added sugar, or are high in unhealthy fats. That doesn’t mean they’re completely off-limits, though. The Mediterranean diet is less about strict boundaries or prescriptive portions and more about moderation, balance, and prioritizing overall eating routine quality.
Known for improving a whole bunch of things [2] — heart health, blood pressure, type 2 diabetes, and longevity,[3–6] just to name a few — it’s also a pretty popular eating routine for both weight loss and fat loss.[7] (Nope, they’re not necessarily the same! Our fat loss vs. weight loss guide explains.)
What snacks are recommended on the Mediterranean diet?
Snacks are like the little devils and angels on your shoulders: they can either support your health goals or try to sabotage them.
No food is inherently healthy or unhealthy, but some foods are more health-promoting than others. So, if you’re looking to bring the Riviera to your residence in full health-promoting glory — sadly, sunshine not guaranteed — the best snacks on the Mediterranean diet are whole foods packed full of vitamins, minerals, and nutrients (especially protein and fiber) that keep you energized and full in between meals. We’ll get into specifics soon, but things like nuts, hummus, olives, and dried fruits are high on our favorites list. Of course, if you have any dietary restrictions or underlying health conditions, it’s best to consult with your healthcare provider before making any significant changes to your eating habits.
Want some help in figuring out how to satisfy your cravings with healthy Mediterranean munchies? Check out our advice on how to build a meal plan, which includes healthy Mediterranean snacks, and our Mediterranean diet meal plan guide.
Or, if you want more personalized recommendations for Mediterranean diet snack ideas, take our SIMPLE quiz to tell us more about your tastes and health goals. Intermittent fasting may be our bread and butter — er, our whole wheat pita bread and olive oil! — but our food tracker and tailored guidance can be useful whether you’re following a Mediterranean meal plan straight up or as part of another eating routine.
Scheduling Mediterranean diet snacks — when to eat them?
Think of snacking like power-ups in a racing video game: having a nutrient-dense snack at a strategic time can give you a little extra boost to reach the next checkpoint.
When scheduling snacks for a Mediterranean diet, we recommend aiming for between main meals, about an hour or two before / after. Having a Mediterranean-friendly snack packed with fiber, protein, and/or healthy fats during these periods will help you maintain your energy, feel full, keep your blood sugar stable, and potentially even improve blood sugar responses in subsequent meals.[8] It’s why we recommend eating more protein and healthy fats as prime ways to hack hunger while fasting, too!
You could also schedule Mediterranean snacks shortly before or after workouts to improve energy and endurance as well as muscle synthesis and recovery.[9,10]
Store-bought snacks for the Mediterranean diet
Another perk of the Mediterranean diet? Pretty much every Mediterranean-friendly snack is easy to source at your average grocery store.
Here are some of our favorite Mediterranean diet snacks to buy.
Olives
Whether you buy them in snack bags or from a deli counter, olives are rich in anti-inflammatory and heart-healthy antioxidants.[11] They also take on marinades pretty well, so you can spice them up (literally and metaphorically) to suit your tastes.
Hummus and whole grain crackers
Traditionally made with olive oil and chickpeas, hummus is an excellent source of protein, fiber, and vitamins and minerals. Whole grains also pack a hefty punch in these same nutrient classes. Just keep an eye out for added sugar or flavorings.
Nuts and seeds
The combination of protein, fiber, and healthy fats in nuts and seeds is super satiating — not to mention really helpful for cholesterol and heart health.[12] Just make sure to opt for the unsalted and/or unsweetened varieties so it doesn’t start having an impact on your blood pressure or blood sugar levels.
Greek yogurt
A good source of various nutrients including calcium, magnesium, and phosphorus as well as vitamins A and B12, Greek yogurt is higher in protein and lower in carbs than “regular” yogurt.[13] It’s also pretty versatile — you can top it with berries, nuts, or seeds or add it to smoothies. Remember to watch out for sweetened and flavored options, though, which will contain added sugar.
Feta cheese
This famous Greek cheese is not only rich in calcium, protein, and gut-friendly bacteria, but it’s also less fatty than other cheeses. Pair it with watermelon or some lettuce and a drizzle of balsamic vinegar for added nutrient flair. Just remember to be mindful of portions, as feta cheese can contain a significant amount of sodium (keep to roughly 30 g per serving).
Canned fish
Loaded with protein, vitamin D, iron, and omega-3 and omega-6 fatty acids, canned fish (like tuna, salmon, and sardines) is a great way to up your fish intake without breaking the bank.[14]
Dried fruits
Valued for sweetness, long-term stability, and high fiber and antioxidant levels, dried fruits without added sugar (like raisins, dates, figs, and prunes) are great flying solo or as part of a parfait. We recommend 20–30 g as a serving!
Homemade Mediterranean diet snack recipes
If you’re more into making things from scratch so you know exactly what you’re getting, here are some Mediterranean snack recipes to try yourself.
We’re also big fans of SIMPLE oven-baked snacks, like kale chips, pumpkin seeds, or roasted chickpeas. Compared to snacks like chips, they bring the crunch without the saturated fat, and you can flavor them however you like with different spices!
Fig and honey yogurt
Ingredients
- 2/3 cup 200 g plain Greek yogurt
- 3 dried figs
- 2 tsp honey
Instructions
- Slice or chop the dried figs.
- Empty yogurt into a bowl.
- Top with figs and honey.
Notes
Protein: ~25 g
Fat: ~4 g
Carbohydrates: ~65 g
Roasted spicy pecans
Ingredients
- 1 large egg white
- 1 tsp paprika
- 2 tsp chili powder
- 2 tsp garlic salt
- 3 cups 300g pecans
Instructions
- Preheat oven to 250°F (120°C).
- Whisk egg white and spices in a medium bowl.
- Add pecans and toss to coat.
- Spread in an even layer on a rimmed baking sheet.
- Roast, stirring every ~15 minutes, until dry (about 45 minutes).
- Cool before storing (about 30 minutes).
Notes
Protein: ~7 g
Fat: ~18 g
Carbohydrates: ~9 g
Garlic and Parmesan popcorn
Ingredients
- 2 cups 250 g plain air-popped popcorn
- olive oil cooking spray
- 1 tsp garlic powder
- 1 tbsp Parmesan cheese
- pinch of salt
Instructions
- Put popcorn in a large bowl.
- Lightly coat popcorn with cooking spray.
- Toss with garlic powder, Parmesan, and salt.
Notes
Protein: ~6 g
Fat: ~2 g
Carbohydrates: ~26 g
Chocolate cashew energy bites
Ingredients
- ½ cup roasted unsalted cashews
- 12 whole Medjool dates 220 g, pitted and roughly chopped
- 2/3 cup 160 g almond butter
- ⅓ cup 29 g unsweetened cocoa powder
- 2 tbsp water
- pinch of salt
Instructions
- Pulse cashews in a food processor until finely chopped, then transfer them to a small bowl.
- Pulse dates in a food processor until paste-like.
- Add almond butter, cocoa powder, water, and salt and process until well combined.
- Turn mixture out onto a clean surface and separate into 20 equal parts.
- Roll each portion into a ball, and then roll each ball in the chopped cashews to coat.
- Chill until firm, about 30 minutes.
Notes
Protein: ~3 g
Fat: ~6 g
Carbohydrates: ~12 g
Cauliflower hummus
Ingredients
- 6 cups 1,950 g cauliflower florets
- 1 tbsp olive oil plus more for garnish
- 1 large garlic clove chopped
- ¼ cup 65 g tahini
- zest of 1 lemon
- 2 tbsp lemon juice
- ½ tsp cumin
- ½ tsp crushed red pepper
- 2 tbsp water
- salt and pepper to taste
Instructions
- Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper.
- Toss cauliflower with olive oil and spread evenly on the baking sheet.
- Roast until tender and just starting to brown (about 20–25 minutes). Cool completely.
- Add cauliflower and the rest of the ingredients to a food processor and process until combined.
- Transfer to a bowl and drizzle with additional olive oil before serving.
Notes
Protein: ~5 g
Fat: ~8 g
Carbohydrates: ~11 g
Frequently asked questions about Mediterranean diet snacks
Good news for all the sweet teeth out there: sweets are allowed on the Mediterranean diet. Even if things like chocolate aren’t technically on the Mediterranean food pyramid, no food is strictly benched full-time. Just try to prioritize naturally sweet snacks like dried fruit or homemade desserts with health-promoting ingredients like fresh fruit, nuts, and Greek yogurt. You could also try some dark chocolate (70% or higher cocoa content) for some heart-healthy antioxidants.[15]
Yes, popcorn is OK on a Mediterranean diet — it’s actually a solid snack choice! It’s a whole grain and naturally low in calories and fat. (Unfortunately, it’s a different story for things like butter-bathed movie theater popcorn or triple-chocolate-coated popcorn, so if those are your faves, just remember the moderation motto.)
Yes, you can drink coffee on the Mediterranean diet! To maximize potential benefits, try to limit added cream, milk, and sugar. Instead, try a splash of skim or dairy-free milk and get creative with alternative natural sweeteners (like maple syrup and monk fruit) and flavor sources (like spices).
As far as what bedtime snacks are OK on the Mediterranean diet, small, nutrient-dense choices are good options.[16] Our favorites for a Mediterranean diet late-night snack are foods high in sleep-promoting fiber, vitamins, and minerals — like dark leafy greens, Greek yogurt, dark chocolate, legumes, nuts, and seeds.
Like any eating routine, the Mediterranean diet doesn’t guarantee weight loss — how it affects you and your body depends on lots of individual factors. However, research has shown that weight loss is pretty common if you stick to this eating pattern.[17] Read our guide on Mediterranean diet weight loss for more info.
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- Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health. Circ Res. 2019 Mar;124(5):779–98.
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- Martín-Peláez S, Fito M, Castaner O. Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients [Internet]. 2020 Jul 27;12(8).
- Campanella A, Misciagna G, Mirizzi A, Caruso MG, Bonfiglio C, Aballay LR, et al. The effect of the Mediterranean Diet on lifespan: a treatment-effect survival analysis of a population-based prospective cohort study in Southern Italy. Int J Epidemiol. 2021 Mar 3;50(1):245–55.
- Martinez-Lacoba R, Pardo-Garcia I, Amo-Saus E, Escribano-Sotos F. Mediterranean diet and health outcomes: a systematic meta-review. Eur J Public Health. 2018 Oct 1;28(5):955–61.
- Kim HK, Nanba T, Ozaki M, Chijiki H, Takahashi M, Fukazawa M, et al. Effect of the Intake of a Snack Containing Dietary Fiber on Postprandial Glucose Levels. Foods [Internet]. 2020 Oct 20;9(10).
- Naderi A, Gobbi N, Ali A, Berjisian E, Hamidvand A, Forbes SC, et al. Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients [Internet]. 2023 Mar 11;15(6).
- Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018 Sep 11;5:83.
- Fernandes J, Fialho M, Santos R, Peixoto-Plácido C, Madeira T, Sousa-Santos N, et al. Is olive oil good for you? A systematic review and meta-analysis on anti-inflammatory benefits from regular dietary intake. Nutrition. 2020 Jan;69:110559.
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- Bell JD, Sharp MK, Havice E, Batty M, Charlton KE, Russell J, et al. Realising the food security benefits of canned fish for Pacific Island countries. Mar Policy. 2019 Feb 1;100:183–91.
- Samanta S, Sarkar T, Chakraborty R, Rebezov M, Shariati MA, Thiruvengadam M, et al. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022 Oct 15;5:1916–43.
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- Mancini JG, Filion KB, Atallah R, Eisenberg MJ. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. Am J Med. 2016 Apr;129(4):407–15.e4.
