Avocado, grapes, hummus, cheese—if these are your go-to foods, you’re in luck: They’re all part of the Mediterranean diet, a meal plan that focuses on eating whole grains, veggies, beans, low-fat dairy and lean meats. It's helped people lose weight, and in one study, it helped reduce symptoms of depression. Beyond that, the core ingredients of the diet also make for plenty of easy, nutritious snacks. So toss aside that bag of chips—here are 30 Mediterranean diet snacks (like veggie sushi and pizza trail mix) that are as satisfying, easy to make and portable as they are good for you.
30 Healthy Mediterranean Diet Snacks to Keep You Full All Day
Bring on the olives and cheese
•
Published May 9, 2024
Photo: Liz Andrew/Styling: Erin McDowell
What Is the Mediterranean Diet?
As the name suggests, the Mediterranean diet focuses on foods that are found in the Mediterranean (that includes palces like Greece, Italy and the Middle East). No food groups are off the table: You can eat everything from chickpeas, quinoa, feta cheese, grapes, olive oil, Greek yogurt, fish and the like.
What’s more, this diet is plant-focused but includes animal-sourced protein, seafood and dairy in small quantities, plus grains, legumes, nuts, seeds, fruits, veggies, olive oil and even wine in moderation, so it’s great for all people. Because it’s not restrictive, this is a diet with no risks, but it is particularly suited for those with heart disease, high blood pressure, depression and dementia, according to the Harvard T.H. Chan School of Public Health.
30 Healthy Mediterranean Diet Snacks
1. Grilled Flatbread With Burrata Cheese
- Time Commitment: 35 minutes
- Why We Love It: vegetarian, kid-friendly, beginner-friendly
- Serves: 6
Who can say no to burrata? (Definitely not me.) Here, the fresh, creamy cheese adds a nice contrast to the chargrilled tomatoes.
- Time Commitment: 20 minutes
- Why We Love It: no cook, <30 minutes, crowd-pleaser
- Serves: 12 to 16
This board is making all of your Brie and kiwi dreams come true. Bonus: This Mediterranean diet snack involves zero cooking—just a little zhuzhing. You can follow the recipe to a T or go off-script and choose any combination of fruits and fromages you like.
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, <10 ingredients
- Serves: 4
There’s definitely a balance when it comes to keeping snack time simple but not boring. The balsamic drizzle takes this filling toast to the next level.
- Time Commitment: 25 minutes
- Why We Love It: <10 ingredients, vegan
- Serves: makes 3 to 4 cups
Say hello to your new favorite to-go snack. (I’m not saying goodbye to my cheese puffs, just putting them in the back of the cabinet for a rainy day.)
5. Smoked Salmon And Avocado Summer Rolls
- Time Commitment: 20 minutes
- Why We Love It: crowd-pleaser, special occasion–worthy, <10 ingredients
- Serves: 12
These pretty rolls would be a refreshing nibble on a hot day (or any day, really). If you don’t like smoked salmon or want to make them vegetarian, I’d suggest leaving it out or swapping for firm tofu.
6. Healthy Grab-and-Go Snack Jars
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, no cook, make ahead
- Serves: 4
Snack time is handled for your busy workweek ahead. Just make sure to place the dip on the bottom of each mason jar, so the other ingredients don’t get soggy.
7. Blueberry Coconut Energy Bites
- Time Commitment: 10 minutes
- Why We Love It: <15 minutes, make ahead
- Serves: 12
Introducing a tasty, power-packed bite that you can take on the go. Want my advice? You can swap the dried blueberries for another dried fruit, like cherries or raisins.
- Time Commitment: 10 minutes
- Why We Love It: vegetarian, beginner-friendly, <15 minutes, <10 ingredients
- Serves: 8
This is a very Instagrammable (and healthy) nosh. All that it needs is a craveable dip to go with: Might I suggest tzatziki, hummus or babaganoush?
9. Izy Hossack’s Falafel Smash
- Time Commitment: 15 minutes
- Why We Love It: vegan, <30 minutes
- Serves: 3 to 4
This vegan recipe would make a satisfying Mediterranean diet snack any time of the day. It channels the flavor and ingredients of homemade falafel, but without the need for any special steps (frying) or appliances (food processor).
- Time Commitment: 40 minutes
- Why We Love It: gluten free, dairy free, paleo
- Serves: 12
Good-for-you dessert is no longer an oxymoron. These sunny bars are gluten-free, dairy-free and paleo-friendly. (I’m not following any of those diets and I would happily enjoy a bite.)
11. Beet Hummus
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, vegan
- Serves: 8
Dip for dip, hummus has the most protein bang for your buck. Adding beets lends a little sweetness and a bright color that makes it hard to resist.
12. Air Fryer Roasted Pumpkin Seeds
- Time Commitment: 10 minutes
- Why We Love It: vegan, gluten free, <15 minutes
- Serves: makes 3 cups
My prediction: You won’t be able to stop munching on these seeds. Using an air fryer makes them extra crisp, but if you don’t have one, a toaster or conventional oven will work fine too.
- Time Commitment: 10 minutes
- Why We Love It: <15 minutes, <500 calories
- Serves: 1
It’s kinda like fast food, but packed with good-for-you stuff, like kale, fresh tomatoes and avocado. (Though if you’re not into those, The Gracious Pantry suggests plenty of swaps, like trading the tomatoes for shredded carrots or chopped broccoli.)
- Time Commitment: 2 hours
- Why We Love It: <10 ingredients, gluten free
- Serves: 6
Skip the chip aisle and make your own healthy snack recipe at home. A little olive oil, salt and pepper can do wonders for a bunch of zucchini, but feel free to add other spices (like za’atar or smoked paprika).
15. Tuna Protein Box
- Time Commitment: 20 minutes
- Why We Love It: make ahead, kid-friendly, <30 minutes
- Serves: 4
As it turns out, a little Mediterranean diet meal prep is excellent for in between meals, too. You don’t need special food storage containers for these guys, but they certainly don’t hurt anything.
16. Rainbow Heirloom Tomato Bruschetta
- Time Commitment: 15 minutes
- Why We Love It: <30 minutes, special occasion–worthy
- Serves: 8
Turn snack time into a party with this rainbow board of bites. It’s as quick to get on the table as a bowl of onion dip and water crackers, but way more special.
17. Spring Pea and Fava Bean Guacamole with Root Chips
- Time Commitment: 30 minutes
- Why We Love It: vegan, gluten free
- Serves: a few people as an appetizer
This is a spin on a classic that I’m absolutely not mad about, and you shouldn’t be, either. Peas in guac isn’t traditional, but it adds intrigue, not to mention nutrients.
18. Apple, Beet, Carrot and Kale Salad
- Time Commitment: 15 minutes
- Why We Love It: vegan, no cook, <30 minutes
- Serves: 2 to 3
Salad as a snack? When it’s only five ingredients and requires zero cooking, sure thing. You can whip up this Mediterranean diet dish in a jiff.
19. Ajvar (Roasted Pepper And Eggplant Spread)
- Time Commitment: 1 hour
- Why We Love It: crowd-pleaser, vegan
- Serves: 8
According to Salt and Wind, ajvar is a Macedonian condiment made mainly from charred red bell peppers and eggplant. According to me, it’s exactly the thing you want to slather on a cracker at 3 p.m.
- Time Commitment: 1 hour, 10 minutes
- Why We Love It: high protein, kid-friendly
- Serves: 8
Ready for game day? I am. With a crispy coating that’s made from (shh) potato chips, it’s hard to believe these fancy chicken nuggets are baked and not fried.
21. Pumpkin Hummus
- Time Commitment: 25 minutes
- Why We Love It: <30 minutes, 10 ingredients
- Serves: 12 to 14
Make hummus, but make it autumnal by adding pumpkin for flavor and extra nutrition. (I think this would be excellent paired with those beet chips, FYI.)
22. Triple-Berry Smoothie Bowl
- Time Commitment: 5 minutes
- Why We Love It: no cook, <15 minutes
- Serves: 2
What’s more refreshing than a bowl of berries? This just-sweet-enough smoothie is what. A bit of Greek yogurt adds protein, so it will keep you full longer than a handful of fruit snacks could ever.
- Time Commitment: 15 minutes
- Why We Love It: no cook, vegan, <30 minutes
- Serves: 24
TBH, these are just as satisfying as the real thing. Medjool dates add sweetness and a caramel-like texture, while cashews and cocoa powder lend a brownie effect.
24. Crispy BBQ Roasted Chickpeas
- Time Commitment: 1 hour
- Why We Love It: gluten free, vegan
- Serves: 4
They’re like barbecue chips, but healthier, more filling and (most importantly) Mediterranean-diet friendly. Smoked paprika, chili powder, garlic powder, salt and pepper bring the heat, while maple syrup mellows everything out.
25. Turnip Fries
- Time Commitment: 1 hour
- Why We Love It: vegetarian, <10 ingredients
- Serves: 6
Two things I love: 1) Turning other vegetables into fries and 2) Baking them in the oven instead of, well, frying them. I don’t know about you, but all I need now is ketchup.
26. Veggie Sushi
- Time Commitment: 40 minutes
- Why We Love It: vegetarian, kid-friendly
- Serves: 2
If you already have leftover rice in the fridge, these bites will be a breeze to make. Fill them with any vegetables you want, but I’m partial to avocado and carrots.
27. Pizza Trail Mix
- Time Commitment: 20 minutes
- Why We Love It: <30 minutes, vegetarian, gluten free
- Serves: 8
Hiking up the side of a mountain isn’t my cup of tea, but I’d do it for this Mediterranean diet snack. It’s everything it sounds like: mixed nuts dusted in a savory blend of Italian seasonings and sun-dried tomatoes, ready and waiting to fill you up.
28. Spring Crudités with Romesco Sauce
- Time Commitment: 45 minutes
- Why We Love It: vegetarian, special occasion–worthy
- Serves: 4
Store-bought veggie platter? Meh. This gorgeously curated spread of crudités with a homemade romesco dip? Snack time has never been more elegant.
29. Green Smoothie with Avocado and Apple
- Time Commitment: 15 minutes
- Why We Love It: no cook, <10 ingredients, <30 minutes
- Serves: 2
I used to scoff at green smoothies—they couldn’t possibly taste good—but hear me out: With apple, banana and coconut water, you can’t even taste the spinach.
30. One-Ingredient Watermelon Sorbet
- Time Commitment: 4 hours (includes freezing)
- Why We Love It: <10 ingredients, no cook
- Serves: 8
This one-ingredient sorbet is like snack time magic. I think seeded watermelons have better flavor, but if you can’t be bothered with seeds, pick one that’s seedless. Not sure how to cube a watermelon? Use this guide.
