This way of eating, which centers on eating plant-based staples like fruits, vegetables, whole-grains, beans, nuts, and olive oil, as well as moderate amounts of seafood, poultry, eggs, dairy, and red wine (hooray!) is correlated with an array of health benefits, including a reduced risk of heart attack and stroke, an increase in life expectancy, a reduction in the risk of chronic disease, and improved overall wellbeing. This leaves many options for tasty meals—including things like Greek salad, minestrone soup, arugula salad with grilled shrimp and pan-roasted salmon. But what do can you have for a snack on the Mediterranean diet? Here are 25 things to munch on in between meals that are Mediterranean diet friendly.
Mediterranean Diet Snacks
Savory Greek yogurt bowl
Top ¼ cup plain Greek yogurt with 2-3 halved cherry tomatoes, sliced olives and a drizzle of olive oil. “You get a good amount of filling protein along with good fats from the olive oil as well as fiber from the tomatoes,” says Elena Paravantes, a registered dietitian and author of The Mediterranean Diet Cookbook for Beginners.
Grapes and cheese
Fruit and cheese are a classic combination in Mediterranean cuisine. The flavors pair beautifully, and the combination of protein and fiber keeps you full for hours. Paravantes recommends trying other fruit combinations such as on these Cantaloupe – Feta Bites.
Walnuts and dried fruit
Both are nutrient-dense foods. Walnuts provide protein and beneficial omega-3 fatty acids with dried fruit are a great source of fiber and minerals. Try Paravantes’ recipe for Feta and Walnut Stuffed Dates, which also include cheese.
Mediterranean bean dips with carrot and cucumber sticks
Bean dips such as hummus are great ways to add fiber and protein to your snack. Couple it with carrot and cucumber sticks for a filling snack. Try this colorful Beet and Walnut Hummus and this Lentil and Tahini Dip.
Tahini toast with feta and pine nuts
Top a whole grain slice of bread with tahini mixed with a few drops of lemon and top with crumbled feta and pine nuts for a very filling snack; rich in protein, good fats and fiber. “Tahini is a great source of protein, but also vitamin E, iron, calcium and copper,” explains Paraventes. “It also contains lignans a group of substances that have antioxidant activity.” Here are the 5 best diets to help you manage your weight after 50
Veggie sticks and tzatziki dip
Tzatziki is a flavorful dip made from yogurt, cucumber, and dill. “And it’s an awesome veggie dip,” says DJ Blatner, a registered dietitian and author of The Superfood Swap.
Apple slices & tahini drizzle
Tahini is like peanut butter, but made from sesame seeds. Blatner explains that it offers healthy fat, fiber, and plant protein.
Hummus
Chickpeas plus tahini (sesame paste) is a powerhouse snack make with fiber-rich beans and healthy plant-based fats found in the seeds. “Pair with raw veggies or use a sandwich spread,” suggests Deanna Segrave-Daly, a registered dietitian, food blogger at Teaspoon of Spice and author of Easy Everyday Mediterranean Diet cookbook and 30-Minute Mediterranean Diet cookbook.
Roasted eggplant
“Eggplant is a staple and vibrant veggie from Italy to Israel that can be served in so many ways,” Segrave-Daly says. Slice and broil and then puree with lemon juice, olive oil, salt and pepper to make a delicious baba ghanoush!
Honey herb walnuts
Segrave-Daly notes that nuts are another staple and walnuts are an excellent source of plant-based omega-3s. “Heat them for a few minutes in a dry skillet with thyme or rosemary and then drizzle with a bit of honey. Stir and cook for a few more minutes.”
Potatoes
Potatoes are an excellent source of vitamin C and also provide potassium, protein and fiber. To obtain the most fiber, Segrave-Daly says to keep the skin on. Potatoes make for a filling and nutrient-dense snack. “Rub a russet potato with olive oil and prick several times with a fork. Microwave for about 8 minutes, flipping halfway. Split open and top with feta and roasted red peppers,” Segrave-Daly says.
Savory yogurt
Whether it’s Greek-style or labneh, calcium and protein-rich yogurt is abundant in Mediterranean cuisine. Instead of eating it sweet, Segrave-Daly says to mix plain yogurt with olive oil, salt and pepper. Use as a dip for raw veggies or a spread for bread.
Canned fish
Protein and omega-3 rich fish is another Mediterranean staple and don’t forget about your pantry as a convenient and quick way to use it as a snack with canned tuna, salmon or shrimp. Segrave-Daly says to mix with the savory yogurt mentioned above and add some cumin, za’atar or smoked paprika. Enjoy over greens or stuffed in pita.
Avocado chickpea toast
“Creamy and vibrant, avocados provide those better-for-you monounsaturated fats, fiber, potassium and more,” says Segrave-Daly. Smash them up with drained chickpeas, a little lemon juice, salt and pepper then spread on toast for a quick and filling snack.
Tabbouleh
Bulgur is a cracked wheat grain that’s rich in protein and fiber, which cooks up in minutes. You can make a traditional tabbouleh by tossing in a cupful of minced fresh parsley and mint along with olive oil and lemon juice.
Tomatoes
“Tomatoes are one of the most ubiquitous fruits (yes, it’s considered a fruit) found in Mediterranean recipes,” say Segrave-Daly. She adds that canned tomatoes are a great pantry staple (and rich in the powerful antioxidant lycopene.) Mix diced tomatoes with olive oil, fresh garlic, parsley, salt and pepper and top on toasted slice of bread as bruschetta.
Pomegranates
One of the ancient fruits of the Mediterranean and rich in vitamin C and fiber, the arils or seeds are a delicious snack mixed into yogurt. Segrave-Daly says you can also enjoy them as a smoothie blended with pomegranate juice, yogurt and honey.
Roasted chickpeas
Also known as garbanzo beans, chickpeas are an important source of plant-based protein in the Mediterranean and are found in everything from spreads to soups to salads. “Toss them with olive oil, salt and pepper and roast in hot oven for about 20 minutes,” says Segrave-Daly.
Pita
Brush pita bread with olive oil, sprinkle za’atar (or dried thyme and sesame seeds) and pop in toaster oven or under broiler until toasted.
Roasted red peppers
“Sweet peppers bring antioxidants and fiber to your diet and jarred roasted red peppers make any recipe go from fine to fantastic,” explains Segrave-Daly. Puree drained roasted peppers in a blender with garlic and olive oil. Use as a bread spread or a veggie dip.
Mini cheese board
Protein and calcium-rich cheeses—like feta and asiago—in small amounts and paired with veggies, fruits, nuts and grains can make for a great snack or meal.
Pistachios
Segrave-Daly says, “Beautiful, vibrant and nutrient-dense nut, pistachios are delish just eaten as is.” You can also toss them into yogurt, over a salad or into cooked grains.
Olives
A Mediterranean staple full of monounsaturated fats and fiber, olives are an ingredient that add tons of flavor to any snack. Eat on their own or chopped up and mix into one of the above dip ideas.
Almonds
Almonds contain protein, fiber, vitamin E, magnesium and more. They also make an excellent grab and go snack.
Whipped ricotta
Ricotta, says Segrave-Daly, is a protein-rich cheese that is extra yummy when whipped with a hand mixer with a little bit of honey and a pinch of salt. “Mix it with chopped fruit or enjoy as is,” she suggests. Next up, here are 110 foods you can eat on the Mediterranean diet—from Hummus to beets to … octopus?
Sources
Elena Paravantes, a registered dietitian and author of The Mediterranean Diet Cookbook for Beginners.DJ Blatner, a registered dietitian and author of The Superfood SwapDeanna Segrave-Daly, a registered dietitian, food blogger at Teaspoon of Spice and author of Easy Everyday Mediterranean Diet cookbook and 30-Minute Mediterranean Diet cookbookU.S. News and World Report: “Best Diets Overall”
