The Mediterranean diet is one of the tastiest and healthiest diets to follow. It’s full of foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.
It does allow snacks as part of the diet. There are some classic choices, but we’ve also got many recipes if you want to make more homemade snacks yourself.
This article will cover some information about snacks on the Mediterranean diet and some recipes for you to try.
What Snacks Can You Eat on the Mediterranean Diet?
Nuts and Seeds
Nuts and seeds are a delicious, heart-healthy choice on the Mediterranean diet.
They are packed with healthy fats, primarily monounsaturated and polyunsaturated fats, which have been linked to reduced risk of heart diseases and improved cholesterol levels. They are a great source of fiber, protein, and antioxidants.
Varieties commonly consumed in the Mediterranean region, such as almonds, walnuts, pistachios, and sesame seeds, can fit into lots of different recipes as well as a snack on their own.
Whether it’s a handful of roasted cashews nuts as a midday snack, sprinkling seeds over a salad, or using them as a base for spreads like tahini, they are an excellent food to eat.
Raw Vegetables
Raw veggies are a great way to get more portions into your diet without loading them up during meals.
They are full of vitamins, minerals, fiber, and antioxidants – a perfect Mediterranean diet snack.
For example, some carrot or celery sticks fill you up well and paired with a Mediterranean dip like tzatziki or hummus, make for an excellent snack.
Raw vegetables ultimately encapsulate the Mediterranean diet’s ethos of consuming fresh, seasonal, and minimally processed foods.
Fruit
Fruits are an easy one to include as they can be eaten without any preparation. Fruits like Apples, bananas, and citrus fruits like grapefruit, and oranges are all excellent choices.
Although some fruits do contain some natural sugar, they also contain lots of water and fiber. This means that they have a high satiety, keeping you full for longer and naturally reducing your calorie intake, helping you maintain a healthy body weight.
One large study of over 133,468 people over 24 years found that fruit intake was associated with greater weight loss over time (1).
Berries are also an excellent choice and are very high in antioxidants with little sugar. Throw them in as part of a hearty Mediterranean oatmeal snack or as part of a berry smoothie for quick snacks you can make with them if you don’t want to eat them by themselves.
Avocados are also one to consider, containing lots of healthy monounsaturated fats. All you need is a drizzle a little extra virgin olive oil, and throw in some spices like za’atar or paprika for another heart-healthy snack.
Dried Fruit
Legumes (Chickpeas and Beans)
Legumes are an excellent plant-based source of protein that is highly encouraged in the Mediterranean diet.
In particular, it tries to increase lean protein sources that don’t have a lot of saturated fat. This makes legumes perfect for the diet!
Since they are so filling, they make for an excellent snack. A bit of hummus or white bean dip goes well with all kinds of foods, from veggies to bread.
Greek Yogurt
Greek yogurt is an excellent type of yogurt, particularly compared to your regular types of yogurt. It contains more protein and less sugar, along with important vitamins and minerals like calcium and vitamin B12.
Since it contains more protein, this helps you stay full for longer – exactly what you need for a snack!
A little Greek yogurt along with some extras like dried fruit, nuts, or berries is a great choice of snack.
Choose low-fat or fat-free to reduce your saturated fat intake and plain Greek yogurt to ensure no extra sugar is added. Organic is also a good choice if you can afford it.
Homemade Mediterranean Diet Snack Recipes
1. Pan Tumaca (Spanish Tomato Bread)
Pan Tumaca, also known as Spanish Tomato Bread, is a popular tapas dish you’ll find in many local restaurants.
It’s made of toasted bread with juicy tomatoes, extra virgin olive oil, and sea salt. It’s quick to make and can be topped with lots of ingredients like ham.
2. Honey Harissa Roasted Carrots
These roasted carrots combine both the spiciness of the North African chili paste harissa and the sweetness of the carrots for a delicious, healthy side dish that you can pair with any meal.
3. Basil Pesto
This classic basil pesto recipe is the perfect condiment for all your grilled vegetables, pasta, bread, and meats. It can brighten almost any dish and is ready in 15 minutes.
4. Mutabal (Middle Eastern Roasted Eggplant Dip)
Mutabal (also known as moutabal or Mtabbal) is a Middle Eastern appetizer or side dish that is often served as part of a mezze platter. It is made from eggplant (aubergine), tahini, garlic, yogurt, and lemon juice. Its distinct smoky flavor from roasting the eggplant makes it a delicious dip worth trying!
5. Manakish (Lebanese Cheese or Za’atar Flatbread)
Manakish (also pronounced as Manaeesh) is a Lebanese flatbread served with various toppings like cheese and za’atar. They are great as a snack, side dish, appetizer, or even a brunch. They are usually made in a circular shape and folded in half with the toppings inside of them, resulting in a sandwich-like appearance.
6. Mediterranean Oatmeal
A small bowl of oats is loaded with protein, vitamins, and minerals. When combined with different fruits, vegetables, and other ingredients, it makes for an even healthier meal – perfect for a Mediterranean diet!
8. Toum (Lebanese Garlic Sauce)
Toum is a Mediterranean garlic dip, made with garlic, oil, lemon juice, and a pinch of salt and water. You’ll find it is very similar to aioli or mayonnaise but made without eggs. It tastes great on grilled meats, falafel, kebabs, bread and vegetables.
9. Lebanese Hummus
Hummus is a popular appetizer in Lebanese cuisine — no mezze is complete without a bowl of creamy hummus on the table. Made from chickpeas, you can serve with some delicious pita bread or flatbread for a delicious snack.
10. Baba Ganoush
Baba ganoush is a roasted eggplant or aubergine dip popular in Mediterranean and Middle Eastern cuisine. This recipe omits the traditional tahini but still makes for a delicious, smoky appetizer or dip.
11. Mediterranean Berry Smoothie
This Mediterranean berry smoothie is great as a snack when you’re following a Mediterranean diet. When you’re short on time, simply throw everything together for this filling, creamy smoothie that’s packed with nutritional benefits.
12. Watermelon Salad (No Feta)
When the hot weather comes out, this watermelon salad without feta is just what you need, mixing sweetness and savory. It takes just a few minutes to prepare and makes for a hearty snack when you want something a bit more substantial.
Want More Delicious, Mediterranean-Style Recipes?
If you’ve cooked this recipe, be sure to leave a comment or review! But if you’re looking for more:
- Find more Mediterranean-style recipes on our website.
- Try our free 7 day Mediterranean diet plan with 20 recipes.
- Get our 4-week Mediterranean diet plan, Med in 28 plan, that makes following the Mediterranean diet a breeze!