21 Best Snacks Allowed On The Mediterranean Diet

If you’re looking for delicious and nutritious snacks that align with the Mediterranean diet, you’re in luck. This article presents a curated list of the 10 best snacks that are not only allowed, but also recommended, on the Mediterranean diet. Packed with wholesome ingredients and bursting with flavor, these snacks will satisfy your cravings while keeping you on track with your healthy eating goals. So, whether you’re following the Mediterranean diet or simply looking for tasty snack options, this article has got you covered.

1. Nuts and Seeds

1.1 Almonds

Almonds are a popular snack choice on the Mediterranean diet due to their rich nutrient profile and versatility. These tasty nuts are packed with heart-healthy monounsaturated fats, which have been shown to reduce the risk of heart disease. They are also a good source of protein, fiber, vitamin E, magnesium, and antioxidants. Almonds can be enjoyed in many ways, such as raw, roasted, or even as almond butter.

1.2 Walnuts

Walnuts are another nutritious snack option that fits perfectly into the Mediterranean diet. These brain-shaped nuts are loaded with omega-3 fatty acids, which have numerous health benefits, including reducing inflammation and improving heart health. In addition to their omega-3 content, walnuts provide fiber, protein, vitamins, and minerals. They can be eaten on their own as a quick snack or added to salads, yogurt, or baked goods for extra crunch and flavor.

1.3 Pistachios

Pistachios offer a satisfying crunch and are a delicious choice when it comes to Mediterranean snacks. These green jewels are a great source of healthy fats, protein, and fiber. They also contain antioxidants, such as lutein and zeaxanthin, which are beneficial for eye health. Pistachios can be enjoyed on their own, added to trail mix, or sprinkled over salads and desserts.

1.4 Sesame Seeds

Sesame seeds are a staple in Mediterranean cuisine and make for a nutritious snack option. These tiny seeds are packed with essential nutrients, including healthy fats, protein, fiber, calcium, and iron. They are also a rich source of antioxidants, which provide numerous health benefits. Sesame seeds can be enjoyed in various forms, such as tahini (sesame paste), sprinkled on salads, or used as a topping for bread, crackers, and other snacks.

1.5 Pumpkin Seeds

Pumpkin seeds, also known as pepitas, are a healthy and tasty snack choice on the Mediterranean diet. These flat, green seeds are a good source of protein, healthy fats, fiber, and minerals, including magnesium, zinc, and iron. They are also rich in antioxidants, which can help protect against oxidative stress and inflammation. Pumpkin seeds can be enjoyed on their own, added to salads, or used as a topping for yogurt or roasted vegetables.

2. Fresh Fruits

2.1 Apples

Apples are a classic Mediterranean diet snack that offers a sweet and refreshing taste. These fruits are high in fiber and contain antioxidants, such as flavonoids, which have been linked to a reduced risk of heart disease, diabetes, and certain cancers. Apples are also a good source of vitamins, including vitamin C. They can be enjoyed whole, sliced, or paired with cheese or nut butter for a more satisfying snack.

2.2 Oranges

Oranges are a vibrant and juicy fruit that provides a refreshing snack option on the Mediterranean diet. These citrus fruits are packed with vitamin C, fiber, and antioxidants, which support a healthy immune system and promote skin health. Oranges can be peeled and eaten as is or juiced for a refreshing beverage. They can also be added to salads or used to enhance the flavor of savory dishes.

2.3 Grapes

Grapes are a delicious and nutritious snack that is commonly enjoyed on the Mediterranean diet. These small, bite-sized fruits contain antioxidants, such as resveratrol, which has been associated with various health benefits, including reduced inflammation and improved heart health. Grapes are also a good source of fiber, vitamins, and minerals. They can be eaten fresh, frozen, or used to make homemade raisins.

2.4 Berries

Berries, such as strawberries, blueberries, and raspberries, are a nutrient-rich snack option on the Mediterranean diet. These colorful fruits are packed with antioxidants, fiber, vitamins, and minerals. They are particularly rich in flavonoids, which have been shown to have anti-inflammatory and antioxidant properties. Berries can be eaten on their own, added to yogurt or smoothies, or used in desserts and baked goods.

2.5 Pomegranates

Pomegranates are a unique and nutrient-dense fruit that is highly valued in Mediterranean cuisine. These round fruits are filled with juicy, ruby-red arils that are rich in antioxidants, including punicalagins and anthocyanins. Pomegranates are also a good source of vitamins, such as vitamin C and vitamin K. They can be enjoyed by scooping out the arils and eating them as is, or used as a flavorful addition to salads, yogurt, or homemade sauces.

10 Best Snacks Allowed On The Mediterranean Diet

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3. Dried Fruits

3.1 Dates

Dates are a naturally sweet and chewy fruit that serves as a satisfying snack on the Mediterranean diet. These sticky fruits are high in fiber, potassium, and antioxidants. They are also a good source of natural sugars, making them a great alternative to processed sweets. Dates can be enjoyed on their own, stuffed with nuts or cheese, or used as a natural sweetener in recipes.

3.2 Figs

Figs are a delicious and nutrient-packed dried fruit that is commonly consumed on the Mediterranean diet. These sweet and soft fruits are a good source of fiber, vitamins, and minerals. They are particularly rich in potassium, which is essential for maintaining healthy blood pressure levels. Figs can be eaten on their own, added to salads or cheese boards, or used in both sweet and savory dishes.

3.3 Apricots

Apricots are a tangy and slightly sweet dried fruit that is enjoyed as a snack on the Mediterranean diet. These golden-orange fruits are a good source of fiber, vitamins A and C, and antioxidants. They are also a great natural source of iron. Apricots can be eaten as is, blended into smoothies or sauces, or used in baking and cooking.

3.4 Raisins

Raisins are a popular and convenient snack choice that fits perfectly into the Mediterranean diet. These dried grapes are rich in fiber, antioxidants, and various vitamins and minerals. Raisins are a concentrated source of energy and provide natural sweetness. They can be enjoyed on their own, added to oatmeal or trail mix, or used in baking and cooking.

3.5 Prunes

Prunes, also known as dried plums, are a nutritious and delicious snack option on the Mediterranean diet. These dark and sticky fruits are packed with fiber, antioxidants, and minerals, such as potassium. Prunes are also known for their natural laxative properties and can help promote digestive health. They can be eaten as is, added to smoothies or baked goods, or used as a topping for yogurt or cereal.

4. Greek Yogurt

4.1 Plain Greek Yogurt

Plain Greek yogurt is a staple on the Mediterranean diet and serves as a versatile snack option. This creamy and tangy yogurt is high in protein, which helps promote satiety and supports muscle health. Greek yogurt is also a great source of calcium, vitamin B12, and probiotics, which are beneficial for gut health. Plain Greek yogurt can be enjoyed on its own or used as a base for dips, dressings, or smoothies.

4.2 Greek Yogurt with Honey

Greek yogurt with honey is a sweet and indulgent snack choice that combines the richness of creamy yogurt with the natural sweetness of honey. Honey is a natural sweetener that also provides antioxidants and has antimicrobial properties. This delectable combination provides a satisfying treat while still staying true to the principles of the Mediterranean diet.

4.3 Greek Yogurt with Nuts

Greek yogurt with nuts offers a delightful combination of creaminess and crunch that makes for a satisfying snack. By pairing protein-rich Greek yogurt with nutrient-packed nuts, such as almonds, walnuts, or pistachios, you create a snack that is not only delicious but also provides a balance of healthy fats, protein, and fiber.

4.4 Greek Yogurt with Fresh Fruits

Greek yogurt with fresh fruits is a refreshing and nutrient-packed snack that can be enjoyed any time of the day. By combining protein-rich Greek yogurt with an array of colorful fruits, such as berries, apples, or oranges, you create a delicious and balanced snack that provides vitamins, minerals, antioxidants, and fiber.

4.5 Greek Yogurt Parfait

A Greek yogurt parfait is a whimsical and satisfying snack option that can be customized to your liking. Layering Greek yogurt with fresh fruits, nuts, seeds, and a drizzle of honey creates a visually appealing and delicious treat. Greek yogurt parfaits offer a perfect balance of creamy, crunchy, and sweet flavors that will keep you satisfied and energized.

10 Best Snacks Allowed On The Mediterranean Diet

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5. Hummus and Veggies

5.1 Classic Hummus

Classic hummus is a popular and nutritious snack that is widely enjoyed on the Mediterranean diet. This creamy spread is made from chickpeas, tahini (sesame seed paste), lemon juice, garlic, and olive oil. It is rich in protein, fiber, healthy fats, vitamins, and minerals. Classic hummus pairs perfectly with fresh vegetables, whole grain crackers, or pita bread.

5.2 Roasted Red Pepper Hummus

Roasted red pepper hummus offers a twist on the classic recipe by adding a smoky and slightly sweet flavor. This variation of hummus is made by blending roasted red peppers with chickpeas, tahini, garlic, and olive oil. Roasted red pepper hummus is a colorful and flavorful snack that can be enjoyed with sliced veggies or whole grain crackers.

5.3 Edamame Hummus

Edamame hummus is a tasty and protein-packed alternative to traditional hummus. This version of hummus replaces chickpeas with edamame, which are young soybeans. Edamame is high in plant-based protein, fiber, antioxidants, vitamins, and minerals. Edamame hummus can be enjoyed with carrot sticks, bell pepper slices, or whole grain crackers.

5.4 Carrot Sticks

Carrot sticks are a crunchy and nutritious snack choice on the Mediterranean diet. Carrots are packed with beta-carotene, which is converted into vitamin A in the body and is essential for eye health. They are also a good source of fiber, vitamins, and minerals. Carrot sticks can be enjoyed on their own or dipped into hummus or Greek yogurt for added flavor.

5.5 Bell Pepper Slices

Bell pepper slices offer a colorful and refreshing snack option that adds a satisfying crunch to your Mediterranean diet. Bell peppers are rich in vitamins A and C, fiber, and antioxidants. They come in various vibrant colors, such as red, yellow, and green. Bell pepper slices can be eaten raw on their own or paired with hummus or Greek yogurt for a delicious and nutritious snack.

6. Whole Grain Crackers

6.1 Whole Wheat Crackers

Whole wheat crackers are a wholesome and fiber-rich snack option that is perfect for the Mediterranean diet. These crackers are made from whole wheat flour, which retains the bran and germ layers of the wheat grain, providing more nutrients and fiber compared to refined grains. Whole wheat crackers can be enjoyed on their own or paired with cheese, hummus, or Greek yogurt.

6.2 Multigrain Crackers

Multigrain crackers offer a combination of whole grains, such as wheat, oats, flaxseeds, and millet, which adds a variety of flavors and textures to your Mediterranean snack. These crackers are a good source of fiber, vitamins, and minerals. Multigrain crackers can be enjoyed on their own, topped with cheese or hummus, or used as a base for bruschetta or other toppings.

6.3 Rice Crackers

Rice crackers are a light and crispy alternative to traditional wheat-based crackers. These crackers are made from rice grains and can be gluten-free, making them suitable for individuals with gluten sensitivities or allergies. Rice crackers come in various flavors and can be enjoyed on their own or paired with dips, spreadable cheese, or fresh veggies.

6.4 Quinoa Crackers

Quinoa crackers offer a nutrient-dense and gluten-free snack option that aligns perfectly with the principles of the Mediterranean diet. These crackers are made from quinoa flour, which is derived from the ancient grain quinoa. Quinoa is a good source of protein, fiber, vitamins, and minerals. Quinoa crackers can be enjoyed on their own or paired with hummus, cheese, or fresh fruits.

6.5 Flaxseed Crackers

Flaxseed crackers are a nutritious and crunchy snack option that adds a boost of omega-3 fatty acids to your Mediterranean diet. These crackers are made from ground flaxseeds, which are high in fiber, protein, and healthy fats. Flaxseed crackers can be enjoyed on their own or paired with cheese, hummus, or Greek yogurt for added flavor and nutrition.

10 Best Snacks Allowed On The Mediterranean Diet

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7. Olives

7.1 Kalamata Olives

Kalamata olives are a staple ingredient in Mediterranean cuisine and can be enjoyed as a flavorful and briny snack. These dark purple olives offer a unique and robust taste. They are a good source of healthy monounsaturated fats, antioxidants, and vitamin E. Kalamata olives can be enjoyed on their own, added to salads or pasta dishes, or used as a topping for pizzas or sandwiches.

7.2 Green Olives

Green olives offer a tangy and slightly bitter taste that adds a burst of flavor to your Mediterranean snacks. These olives are picked before they fully ripen and have a vibrant green color. Green olives are a good source of healthy fats, fiber, and antioxidants. They can be enjoyed on their own or added to salads, bread, or pasta dishes.

7.3 Black Olives

Black olives are a common variety of olives that are known for their mild and smooth flavor. These olives are fully ripe and have a dark purple or black color. Black olives are rich in healthy monounsaturated fats, antioxidants, and minerals. They can be enjoyed as a standalone snack, used as a topping for pizzas or salads, or incorporated into various Mediterranean recipes.

7.4 Stuffed Olives

Stuffed olives offer a gourmet twist to your Mediterranean snacking experience. These olives are pitted and filled with various ingredients, such as cheese, garlic, almonds, or peppers. Stuffed olives come in a variety of flavors and can be enjoyed on their own or paired with other snacks, such as cheese or crackers.

7.5 Mixed Olive Medley

A mixed olive medley is a delightful combination of different types of olives that provides a variety of flavors and textures. This medley can include kalamata olives, green olives, black olives, and stuffed olives, along with other ingredients, such as garlic, herbs, or citrus zest. A mixed olive medley can be enjoyed on its own, added to salads or antipasto platters, or used as a flavorful addition to pasta dishes or tapenades.

8. Cheese

8.1 Feta Cheese

Feta cheese is a beloved ingredient in Mediterranean cuisine and serves as a delicious and tangy snack option. This crumbly cheese is made from sheep’s milk or a combination of sheep’s and goat’s milk. Feta cheese is a good source of protein, calcium, and vitamin B12. It can be enjoyed on its own, crumbled over salads or roasted vegetables, or used as a filling in stuffed peppers or pastries.

8.2 Halloumi Cheese

Halloumi cheese is a unique and versatile cheese that can be enjoyed as a snack or incorporated into various Mediterranean dishes. This semi-hard cheese has a high melting point, making it suitable for grilling or frying without losing its shape. Halloumi cheese is made from a combination of sheep’s and goat’s milk and has a mild and slightly salty taste. It can be enjoyed grilled or pan-fried and served with fresh fruits, salad, or as part of a mezze platter.

8.3 Goat Cheese

Goat cheese, also known as chèvre, is a creamy and tangy cheese that offers a delightful flavor addition to your Mediterranean snacks. This soft cheese is made from goat’s milk and is known for its distinctive taste and texture. Goat cheese is a good source of protein, calcium, and vitamin A. It can be crumbled over salads, spread onto crackers or bread, or used as a filling for stuffed mushrooms or roasted peppers.

8.4 Ricotta Cheese

Ricotta cheese is a creamy and versatile cheese that can be enjoyed as a snack or used in both sweet and savory Mediterranean recipes. This soft cheese is made from the whey leftover from the production of other types of cheese. Ricotta cheese is a good source of protein, calcium, and vitamin A. It can be enjoyed on its own, spread onto crackers or bread, or used as a filling in stuffed pasta shells or pastries.

8.5 Mozzarella Cheese

Mozzarella cheese is a popular cheese variety that serves as a delicious and melty snack option on the Mediterranean diet. This soft cheese is made from cow’s milk and has a mild and creamy taste. Mozzarella cheese is a good source of protein and calcium. It can be enjoyed on its own, paired with tomatoes and basil in a Caprese salad, or melted on whole grain crackers or bread.

10 Best Snacks Allowed On The Mediterranean Diet

9. Dark Chocolate

9.1 70% Dark Chocolate

70% dark chocolate is a decadent and healthful snack option that can be enjoyed in moderation on the Mediterranean diet. This dark chocolate variety contains a high percentage of cocoa solids, providing a rich and intense flavor. Dark chocolate is a good source of antioxidants, particularly flavonoids, which have been associated with various health benefits, including improved heart health. It can be enjoyed on its own or paired with nuts or dried fruits for a delightful treat.

9.2 Dark Chocolate with Nuts

Dark chocolate with nuts combines the richness of dark chocolate with the crunch and flavor of various nuts, such as almonds, walnuts, or hazelnuts. This combination offers a satisfying and nutritious snack that provides a balance of healthy fats, protein, fiber, and antioxidants. Dark chocolate with nuts can be enjoyed in bite-sized pieces or used as a topping for Greek yogurt, smoothie bowls, or desserts.

9.3 Dark Chocolate with Sea Salt

Dark chocolate with sea salt offers a delicious and savory twist to your Mediterranean snacking experience. The combination of the slightly bitter dark chocolate with the subtle saltiness provides a harmonious flavor pairing. Dark chocolate with sea salt can be enjoyed on its own or used in baking, such as in cookies or brownies, for an indulgent and satisfying treat.

9.4 Dark Chocolate with Mint

Dark chocolate with mint is a refreshing and delectable snack option that satisfies your sweet tooth while providing numerous health benefits. The combination of the rich, slightly bitter dark chocolate with the refreshing coolness of mint creates a delightful flavor contrast. Dark chocolate with mint can be enjoyed in small squares or used in desserts, such as ice cream or truffles.

9.5 Dark Chocolate with Orange

Dark chocolate with orange offers a delightful combination of flavors that is reminiscent of the Mediterranean. The intense and slightly bitter dark chocolate pairs perfectly with the bright and citrusy notes of orange. Dark chocolate with orange can be enjoyed in small pieces or used in baking, such as in cakes or bread, for a burst of flavor and indulgence.

10. Mediterranean Trail Mix

10.1 Dried Fruits

Dried fruits, such as dates, figs, apricots, raisins, or prunes, are a delicious and nutritious addition to a Mediterranean trail mix. These dried fruits offer natural sweetness, fiber, and a variety of vitamins and minerals. They provide a quick and convenient energy boost and can be combined with other trail mix ingredients for a satisfying and nutritious snack.

10.2 Nuts

Nuts are a staple ingredient in Mediterranean trail mix due to their nutritional value and satiety-promoting properties. Nuts, such as almonds, walnuts, pistachios, or cashews, provide healthy fats, protein, fiber, vitamins, and minerals. They add a satisfying crunch and can help keep you feeling full and energized throughout the day.

10.3 Seeds

Seeds, such as sesame seeds, pumpkin seeds, or sunflower seeds, are a nutritious addition to a Mediterranean trail mix. These tiny powerhouses are packed with protein, healthy fats, fiber, vitamins, and minerals. Seeds add a crunch and variety of textures to your trail mix, making it even more enjoyable and satisfying.

10.4 Dark Chocolate Chips

Dark chocolate chips are a delicious and indulgent addition to a Mediterranean trail mix. These small morsels of dark chocolate provide a burst of rich flavor and valuable antioxidants. Dark chocolate chips can be enjoyed in moderation as a treat in your trail mix, providing a perfect balance of sweetness and nutritional value.

10.5 Whole Grain Cereal

Whole grain cereal, such as oats, puffed rice, or bran flakes, adds a wholesome and crunchy element to your Mediterranean trail mix. Whole grains are a great source of fiber, vitamins, and minerals. They provide sustained energy and help keep you feeling fuller for longer. Whole grain cereal can be mixed with other trail mix ingredients for a tasty and nutritious snack on the go.

In conclusion, the Mediterranean diet offers a wide variety of delicious and nutritious snacks that can be enjoyed on their own or combined to create a satisfying and balanced snack experience. From nuts and seeds to fresh and dried fruits, Greek yogurt, hummus and veggies, whole grain crackers, olives, cheese, dark chocolate, and a Mediterranean trail mix, there is something for everyone to enjoy. Incorporating these wholesome snacks into your daily routine can help promote a healthy lifestyle and contribute to overall well-being. So go ahead and indulge in these nutritious and delectable Mediterranean snacks while nourishing your body with the goodness they have to offer.

10 Best Snacks Allowed On The Mediterranean Diet