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21 Best Mediterranean Diet Snacks, According to Registered Dietitians

Live longer and lose weight.

Spread of Mediterranean snacks like veggies and Greek yogurt, roasted chickpeas, avocado toast, and trail mix.

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Whether you want to lose weight, live longer, or just be healthier, studies suggest the Mediterranean diet is a solid bet. 

That said, eating Mediterranean all the time is easier said than done. While meals featuring fruits, vegetables, whole grains, legumes, nuts, seeds, lean proteins, and olive oil are straightforward, snack options are less obvious. Your favorite protein bar probably doesn’t qualify. Ditto for the bag of Doritos you’ve been eyeing in the vending machine. 

“Since the Mediterranean diet emphasizes whole, fresh foods, limiting pre-packaged, ultra-processed snacks is key,” says registered dietitian Imashi Fernando, M.S., R.D. Not all pre-packaged snacks are a bad choice, but ultra-processed options that tend to have more sugar, fat, and salt have been linked to weight gain and accelerated aging (1, 2). 

Meaning: Getting your snacks right could impact your healthspan. 


About the Experts

Imashi Fernando, M.S., R.D., CDCES is a registered dietitian who works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling.

Marina Chaparro, R.D.N., C.D.E., M.P.H., is a registered dietitian nutritionist, certified diabetes educator, and founder of Nutrichicos, a bilingual nutrition practice.

Lainey Younkin, M.S., R.D., is a registered dietitian who specializes in weight loss at Lainey Younkin Nutrition. 


What Snacks Can You Eat on the Mediterranean Diet?

Snacks on the Mediterranean diet are typically made from fresh, whole foods and low in added sugar. Fruits, vegetables, nuts, seeds, dips made with olive oil or avocado, and crackers that are whole grain and high in fiber all count as being Mediterranean friendly. Here are a few Mediterranean diet-approved options: 

The best snacks contain a mix of healthy fats, fiber, and protein, says registered dietitian Marina Chaparro, R.D.N., C.D.E., M.P.H. Caprese skewers, for example, combine tomatoes and basil (fiber), mozzarella cheese (protein), olive oil (healthy fat), and balsamic vinegar for a balanced snack. 

“Protein and healthy fat will help you feel fuller for longer, and fiber helps with digestion and heart health,” Chaparro adds. Particular nutrients in these foods may also help fight aging. For example, protein can help reduce aging-related muscle loss, antioxidants fight cell damage, and omega-3 fatty acids decrease inflammation and prevent cognitive decline (3, 4, 5, 6).

Best Mediterranean Diet Snacks

These snacks center around healthy Mediterranean ingredients, and are packed with healthy fats, fiber, and protein to keep you feeling satisfied.  

Walnuts

“All nuts make great snacks since they have protein, fiber, and healthy fats. But walnuts have the most omega-3 fatty acids of any nut,” explains registered dietitian Lainey Younkin, M.S., R.D. But stick to a ¼ cup serving. Because of their high fat content, the calories in nuts add up fast. Pair it with antioxidant-rich berries like strawberries, blueberries, or raspberries for a filling, balanced snack, adds Younkin.

Avocado and whole-grain toast

Fernando’s go-to Mediterranean snack is a slice of fiber-packed whole-grain toast loaded with avocado. “This combo is a great source of fiber, healthy monounsaturated fat, and potassium, essential nutrients for heart health and cognition,” adds Chaparro. For a boost of protein, add a sprinkle of hemp seeds—one tablespoon contains around three grams.

High-fiber granola bar

Granola bars tend to be loaded with oats and sugar. Oats aren’t the devil, but if you don’t pair them with the right foods (healthy fats or protein) they can cause glucose spikes. Any bar that has less sugar, and more fiber, protein, and/or healthy fats that emphasizes whole-food ingredients would be a better choice. Make your own, or consider a pre-packaged option like Elemental Bars which are sweetened with organic honey and rely on nuts and seeds for protein and healthy fats.

Smoothie

If you’re feeling sweet, you can’t go wrong with a smoothie. It’s a convenient way to load up on fiber (fruit), protein (milk), and healthy fats (avocado, nuts, or seeds), says Chaparro. She recommends full-fat dairy or lactose-free milk, which has more protein, calcium, vitamin D, and potassium and is more satiating than lower-fat options. 

Greek yogurt, nuts, and berries

There are a lot of healthy yogurt options in the dairy aisle, but Younkin recommends Greek yogurt because it’s high in protein—up to 20 grams of protein in one cup. “While one food can’t lead to weight loss, yogurt consumption has been associated with lower body weight, lower body fat, and smaller waist circumference,” she adds. Top it with berries, nuts, or mini chocolate chips (or all of the above) for a sweet treat. 

Fruit and cheese

Fresh fruit is always a good option, but according to Fernando, you should follow one rule: Pair fruit with protein to help balance blood sugar. Blood sugar spikes are inevitable when you eat, but blood glucose variability (high highs and low lows) can predispose you to diabetes—which isn’t great for long-term health (7). “To flatten the curve, pair fruit with a hard-boiled egg, some cheese, or nuts,” says Fernando.

Edamame

Edamame is the perfect Mediterranean-friendly, balanced snack. “It’s got carbs, protein, and fat,” says Fernando. Edamame also has less fat and more protein than nuts, making it a great option for weight loss, adds Younkin. “Consuming soy is associated with a lower risk of heart disease and may help lower LDL (“bad”) cholesterol.” Stock up on the single-serve bags for an easy grab-and-go snack. 

Veggies and hummus, bean dip, or Greek yogurt dip

Make a snack plate with hummus, bean dip, or Greek yogurt dip and raw veggies like sliced bell peppers, cucumbers, baby carrots, and snap peas. “The more color, the better because that means you’re getting a plethora of antioxidants, vitamins, and minerals,” says Younkin. 

Apples and peanut butter

Apples are filled with fiber while nut butter is packed with healthy fats, a combo sure to hold you over for hours. Since nut butter can be loaded with sneaky high amounts of inflammatory seed oils, Fernando recommends looking for nut and salt blends only. This is easier to find than you’d think. For example, Trader Joe’s Creamy Unsalted Peanut Butter passes the test with just one ingredient (peanuts) for $2.49.

Canned fish with whole-grain crackers

If you consider yourself too fancy for canned seafood, think again. Canned tuna, salmon, and sardines are high in omega-3s and protein, easy to find, and delicious. Look for the varieties packed in water to cut back on calories or olive oil for a flavor boost, says Fernando. Pair it with whole-grain crackers for extra fiber. 

Trail mix

Trail mix can be a solid healthy snack, given that it typically contains a variety of nuts, seeds, and dry fruit—all of which are Mediterranean-approved. Still, store-bought options can contain more added sugar and sodium than you would think. Steer clear of options with M&M’s or dried fruit made with added sugar, says Fernando. “Preferably make a big batch of your own trail mix with unsalted nuts, seeds, and dried fruit.” 

Olives

When you’re craving something salty, olives are the go-to. Most options are relatively low-calorie (around 60 calories for 10 olives), perfect for when you want a bite, but aren’t actually hungry. For a more substantial snack, Chaparro is a fan of a balanced snack plate with olives, cheese or nuts, and fruit.

Marinated artichoke hearts

Artichoke hearts are another way to satisfy salty cravings, Mediterranean style. Consider Trader Joe’s Marinated Artichokes on the Go—they’re quartered and marinated in a flavorful mix of olive oil, vinegar, garlic, basil, and lime zest. At only 15 calories for the whole bag, they make the perfect addition to throw-together small plates. Think: artichoke hearts layered with tomato for more fiber, avocado for a boost of healthy fats, and mozzarella or anchovies for protein, with a little salt and pepper. 

Roasted chickpeas

Pre-packaged Mediterranean snacks can be hard to come by, but both Younkin and Fernando swear by fiber- and protein-packed roasted chickpeas. Fernando reaches for pantry-friendly Biena Chickpea Snacks while Younkin roasts her own in the oven with spices like paprika, garlic powder, and salt and pepper. Bonus: These double as the perfect crunchy topper for Mediterranean-inspired salads and bowls.   

Brami lupini beans

These Italian-inspired “Snacking Beans” by Brami are a truly authentic Mediterranean snack, says Younkin. Brami Lupini Beans pack 12 grams of protein and 9 grams of fiber per serving. The pickled beans are marinated with vinegar and simple aromatics like rosemary. “Since the sodium is a little high, be mindful of serving size,” Younkin adds. 

Dark chocolate-covered almonds

The best thing about the Mediterranean diet? Dark chocolate is allowed in moderation. Our advice: Keep dark chocolate-covered almonds on hand. Chocolate is a good source of polyphenols, antioxidants known for reducing inflammation (8). While almonds are a good source of protein, fiber, and healthy fats, ideal for balancing out the naturally occuring sugars in the chocolate. 

Dates with peanut butter

Next time you have a sweet tooth, reach for dates instead of the candy stash. Dates are packed without antioxidants, but they’re high in sugar. “Even though the sugar in dates is natural sugar, pair it with peanut butter, which has protein, fiber, and healthy fat, for a more balanced snack,” says Younkin. 

Guacamole and bell peppers

If you can’t stay away from chips and dips, make this your sub. Cut in half, mini peppers are the ideal scoop for shoveling down even more guac. Plus, they’re packed with antioxidants like vitamin C, says Fernando.

 

Avocado or olive oil popcorn

Popcorn may not immediately come to mind when you think about the Mediterranean diet, but it’s a whole grain. The seed oils found in popular microwaveable popcorn (like Orville Redenbacher and Pop Secret), however, aren’t so great. 

Any popcorn made with avocado or olive oil is a better option. For example, O Organics Sea Salt & Olive Oil Organic Popcorn has just three ingredients: organic popcorn, organic extra virgin olive oil, and sea salt. Three cups have 130 calories, 4 grams of filling fiber, and 2 grams of protein. “Eat it on its own or pair it with nuts for a salty, crunchy trail mix with a little more protein,” says Younkin. 

 

Canned dolmas

Dolmas—grape leaves stuffed with rice—are tasty enough to serve up as an appetizer but healthy enough for an everyday snack. If you can’t get them fresh, canned dolmas are surprisingly tasty. “Pair them with a yogurt dip for extra protein,” says Fernando.

 

Seaweed snacks

Not many chips are Mediterranean-approved, although some whole-grain chips, lentil chips, and root vegetable (like sweet potato and taro) chips qualify. Seaweed snacks—while not traditionally Mediterranean—fit within a Mediterranean eating pattern. Gimme Seaweed Snacks use hearty-healthy extra virgin olive oil and are a great source of iodine, vitamin B12, and omega-3s. Slightly sweet, slightly salty seaweed pairs well with creamy avocado, sushi-grade fish, and hydrating veggies like cucumbers.

 

About the author

Sydney Bueckert is a Fitness & Nutrition Editor at Hone Health. She is a qualified fitness instructor with her BS in Exercise Science, C.S.C.S, NASM-C.P.T., C.E.S., F.N.S., and G.P.T.S., who specializes in human performance and corrective exercise.