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    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. 

    Snack time, Mediterranean style! Discover SIMPLE’s delicious picks for healthy nibbles that’ll transport your taste buds straight to the Mediterranean shores.

    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. 

    Key takeaways

    • Nutrient-dense, health-promoting whole foods like fruits, veggies, legumes, nuts, and seeds make for great snacks on the Mediterranean diet. 
    • Scheduling one of these snacks in between meals or around a workout can help manage hunger levels while providing a boost of nutrient-packed energy.  
    • Whether you’re looking for Mediterranean snacks on the go or something more substantive, there are lots of options for both store-bought and homemade nibbles. 

    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. 


    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

    Servings 1 person


    • 2/3 cup 200 g plain Greek yogurt
    • 3 dried figs
    • 2 tsp honey


    • Slice or chop the dried figs.
    • Empty yogurt into a bowl.
    • Top with figs and honey.


    Nutrition information:
    Calories: ~350 kcal
    Protein: ~25 g
    Fat: ~4 g
    Carbohydrates: ~65 g

    Roasted spicy pecans

    Servings 12 person


    • 1 large egg white
    • 1 tsp paprika
    • 2 tsp chili powder
    • 2 tsp garlic salt
    • 3 cups 300g pecans


    • 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).


    Nutrition information (per serving):
    Calories: ~211 kcal
    Protein: ~7 g
    Fat: ~18 g
    Carbohydrates: ~9 g

    Garlic and Parmesan popcorn

    Servings 1 person


    • 2 cups 250 g plain air-popped popcorn
    • olive oil cooking spray
    • 1 tsp garlic powder
    • 1 tbsp Parmesan cheese
    • pinch of salt


    • Put popcorn in a large bowl.
    • Lightly coat popcorn with cooking spray.
    • Toss with garlic powder, Parmesan, and salt.


    Nutrition information:
    Calories: ~152 kcal
    Protein: ~6 g
    Fat: ~2 g
    Carbohydrates: ~26 g

    Chocolate cashew energy bites

    Servings 20 person


    • ½ cup roasted unsalted cashews
    • 12 whole Medjool dates 220 g, pitted and roughly chopped
    • 2/3 cup 160 g almond butter
    • cup 29 g unsweetened cocoa powder
    • 2 tbsp water
    • pinch of salt


    • 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.


    Nutrition information (per energy bite):
    Calories: ~103 kcal
    Protein: ~3 g
    Fat: ~6 g
    Carbohydrates: ~12 g

    Cauliflower hummus

    Servings 4 person


    • 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


    • 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.


    Nutrition information (per serving):
    Calories: ~121 kcal
    Protein: ~5 g
    Fat: ~8 g
    Carbohydrates: ~11 g

    SIMPLE’s expert opinion and final thoughts

    The Mediterranean diet is a health-promoting eating routine backed by science, and strategic Mediterranean snack foods like nuts, seeds, fruits, veggies, and whole grains can contribute to these benefits while keeping your energy and blood sugar steady between meals. 

    In fact, if you’re mixing the Mediterranean diet with something like intermittent fasting, these nutrient-dense snacks strategically placed during an eating window can be really useful in ensuring you’re preventing hunger pains while still getting all the nutrients you need. Just be mindful of what breaks a fast so you can optimize the benefits of this eating routine! 

    However you approach the Mediterranean diet, if you need some additional support — from cheerleading and reassurance to fact-providing and troubleshooting — take our SIMPLE quiz. Just remember to talk to your healthcare team before making any significant changes to your eating habits or lifestyle!  

    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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