10 Mediterranean Diet Snacks

Roasted Grape Walnut Toast

Verywell Fit / Kaleigh McMordie, MCN, RDN

With its focus on whole grains, seafood, legumes, fruits, and vegetables, the Mediterranean diet provides a versatile palette for creating all sorts of tasty breakfasts, lunches, and dinners. But what about snacks? If you’ve opted for a Mediterranean diet to boost your health, you may find snack time a bit difficult. (After all, fish- and bean-forward snacks aren’t exactly the most popular, at least in the U.S.)

Still, with some creativity, you can whip up Mediterranean-friendly munchies when a mid-day craving hits. Looking for some inspiration? We’ve got a list of 10 uncomplicated (but delicious) snacks to keep you going strong with this heart-healthy eating plan.

Vegetable Peel Chips

Vegetable Peel Chips

The Spruce Eats / Lauryn Bodden

Don’t throw out those vegetable peels from last night’s dinner! Instead, put them to good, nutritious use as a next-day Mediterranean diet snack. These vegetable peel chips from The Spruce Eats are a unique way to repurpose the skins of potatoes, carrots, beets, and other veggies. (You can even throw in fruit peels if you like.)

All it takes to transform scraps into snacks is a bit of oil, salt, and nutritional yeast for a savory flavor. Roasted in the oven, they’ll turn into crispy sticks you can dunk in a dip or eat on their own. Since produce peels frequently contain important antioxidants and nutrients, this snack will help you reap benefits you might have missed by undressing your veggies previously.

Healthy Road Trip Trail Mix

Two healthy road trip trail mix options (cashew and apricot or chocolate and banana) from Dietitian Debbie Dishes will net you a daily handful of nuts—a habit that might help you live longer, have more energy, and reduce your risk of cancer.

Plus, as the name implies, both versions of trail mix are excellent choices to keep handy on a long trip (or any time). The high fiber from cashews, almonds, and peanuts is something you won't often get from packaged, processed snacks. Meanwhile, dried apricots and golden raisins add sweetness from a natural source.

Socca

Socca

Simply Recipes / Alison Bickel

When you’ve got a little extra time on your hands, consider trying your hand at this socca from Simply Recipes. Socca is a crispy Italian flatbread that doubles as a cracker. To make it at home, start by whisking together a simple batter of chickpea flour, olive oil, salt, and water. Heat and oil a nonstick pan, pour in the batter, and cook on both sides like a large pancake.

Sliced into wedges, socca makes a tasty vehicle for hummus and other dips. Or top it with marinara and cheese to create a mini thin-crust pizza.

Hummus Tuna Cucumber Bites

Hummus Tuna Cucumber Bites

Verywell Fit / Kaleigh McMordie, MCN, RDN

These hummus tuna cucumber bites from Verywell Fit combine three staples of the Mediterranean diet: oily fish, legumes, and vegetables. Simply mix together canned tuna with prepared hummus and scoop onto cucumber slices.

Not only are these little bites rich in heart-healthy fats and fiber, but they’re also extremely low-calorie, too. Eight pieces contain just 75 calories. Try them for a high-protein, low-carb morning snack or afternoon pick-me-up.

Peanut Butter Banana Yogurt Parfait

Peanut Butter Banana Yogurt Parfait

Verywell Fit / Kaleigh McMordie, MCN, RDN, LD

A Mediterranean diet isn’t heavy on dairy, but probiotic-rich yogurt is one of the most-used dairy products in Mediterranean food. Load up on friendly probiotics (and add calcium and healthy fats) by layering together this simple peanut butter yogurt parfait from Verywell Fit.

With just four ingredients, this easy snack takes less than five minutes to make. To keep it in line with the Mediterranean diet’s guideline of limited sugar, just be sure to choose a yogurt with low sugar content.

Easy Muhammara

Muhammara

Simply Recipes / Alison Bickel

Plain veggies are a healthy snack, but sometimes they need a little something extra to give them more appeal. To invigorate lackluster crudités, consider making this easy muhammara from Simply Recipes.

Muhammara is a Middle Eastern dip made of roasted red peppers, walnuts, bread crumbs, and pomegranate molasses. (Don’t have pomegranate molasses? No problem. You can substitute a mix of balsamic vinegar and honey.)

Made in the food processor, this dip comes out spreadable, dippable, and delectable with fresh veggies or pita.

Sweet and Savory Stuffed Dates

Sweet and Savory Stuffed Dates

Verywell Fit / Stephanie Lang, MS, RDN, CDN

In traditional Mediterranean culture, sweet treats are typically on the smaller side and often focused around fruit. These sweet and savory stuffed dates from Verywell Fit reflect the fact that good things can come in small packages.

Preparing these tiny treats is simple and includes both a sweet and a savory option. For the savory version, simply stuff Medjool dates with non-allergenic sunflower butter and sprinkle with sunflower seeds. If you prefer a sweeter taste, stuff them with goat cheese and drizzle with honey. Or try both together!

Roasted Grape and Walnut Toast

Roasted Grape and Walnut Toast

Verywell Fit / Kaleigh McMordie, MCN, RDN

Avocado toast isn’t the only fancy toast that makes a satisfying snack. This roasted grape and walnut toast from Verywell Fit is another go-to for getting through your morning or afternoon with something nutritious.

First, you’ll roast red grapes until they begin to release their juices—about 10 to 15 minutes. Then assemble a snack of whole wheat bread, yogurt, walnuts, and the roasted fruit. Finish things off with a touch of honey and enjoy!

Watermelon Salsa

Watermelon Salsa

The Spruce Eats / Kristina Vanni

Salsa? On a Mediterranean diet? Sure! Foods don’t have to have Mediterranean flavors to fit on a Mediterranean diet. Any food that fits within its nutrition framework “counts” as adhering to this eating plan.

This watermelon salsa from The Spruce Eats is a refreshing snack you may want to earmark for your next summertime gathering. Fresh, sweet watermelon and cucumber chunks contrast with peppery jalapeño and red onion in a combo that serves up fruits and veggies at the same time. The dressing calls for honey, but feel free to swap agave nectar or maple syrup to make this recipe vegan.

Spinach and Feta Hummus

Spinach and Feta Hummus

The Spruce Eats / Alexandra Grablewski

If you’ve been on a Mediterranean diet for a while, you’ve probably had plenty of hummus—so maybe it’s time to switch things up by changing the flavor profile of this popular dip. This spinach and feta hummus from The Spruce Eats adds iron-rich fresh spinach, salty feta, and a hint of red pepper to the mix for a novel spin on the norm.

Even better: this recipe comes together in just minutes with the help of a blender or food processor. Divide leftovers among individual resealable containers to bring this healthy snack to work, school, or wherever your day takes you.

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