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Beat hunger the Mediterranean way! Here’s a guide to delicious and nutritious Mediterranean diet snacks packed with protein, healthy fats, and fiber to keep you satisfied between meals.

Mediterranean Diet snacks: hummus dip in bowl with veggie toppings and pita chips.
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The Mediterranean diet has been called one of the healthiest in the world, focusing on whole grains, olive oil, and lots of fruits and vegetables. Luckily, it’s also a deliciously satisfying way to eat: we know from experience!

We’re married cookbook authors and experts in the Mediterranean diet style of eating and living. What to reach for in between meals when hunger strikes? Here are some of our top ideas for snacking that fit into this philosophy.

What’s the Mediterranean diet?

The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. We’ve been eating this way for over a decade and can confirm: we’ve never felt better! Here’s how the Mayo Clinic defines the Mediterranean diet:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat and added sugar

Why eat this way? According to a study by The American Journal of Medicine, “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.” If that’s not a reason to give it a try, we’re not sure what is!

Let’s see what Mediterranean diet snacks look like

American-style snacks often center around packaged granola bars, crackers, and chips: processed foods with refined sugars and flours. Instead, Mediterranean diet snacks prioritize whole grains, fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what snack foods for the Mediterranean diet should look like:

  • Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread.
  • Fruits and vegetables
  • Nuts and seeds
  • Yogurt in moderation
  • Milk and natural or light cheeses in moderation, like cottage cheese, ricotta and goat cheese (per the Cleveland Clinic and Mayo Clinic)
  • Eggs in moderation (1 egg per day)
  • Olive oil (instead of butter)

Per the New York Times, dark chocolate eaten in moderation works on the Mediterranean diet! Notice that eggs and dairy should be eaten at a minimum, as well as added sugars. Make sure to balance them with what you eat in the rest of the day.

It’s all about the lifestyle

The Mediterranean diet is all about eating these types of snacks in combination with an active, connected lifestyle. The philosophy originated based on the longevity of people in the Mediterranean, and researchers observed more than just eating habits. Here’s what’s important in addition to food:

  • Stay active and exercise regularly.
  • Avoid smoking.
  • Reduce the amount of stress in your lifestyle.
  • Actively participate in community: be invested and engaged in the people around you.

Integrate community, physical activity, and these healthy snack ingredients into your life, and it’s a formula for Mediterranean diet living. And now, let’s get to the recipes!

25 Mediterranean diet snacks

More Mediterranean diet recipes

Browse these collections of Mediterranean diet recipes, from breakfast to desserts!

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Mediterranean Diet Snacks

25 Mediterranean Diet Snacks


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  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 4 to 6 1x

Description

Hummus dip is a quick and easy Mediterranean diet snack! Top a platter with cucumber, tomatoes, olives and feta cheese, then dip with pita chips.


Ingredients

Scale
  • 1 to 1 1/2 cups hummus (10 to 15 ounces)
  • ½ cup chopped English cucumber
  • ¼ cup finely chopped red onion
  • ½ cup cherry tomatoes, quartered
  • ½ cup canned artichoke hearts, chopped
  • ¼ cup Kalamata olives, chopped
  • ⅓ cup crumbled feta cheese
  • 1 handful fresh parsley or dill, chopped
  • Olive oil, for drizzling
  • Pita chips made with whole wheat pitas, for serving

Instructions

  1. Prepare the vegetables as noted above.
  2. Spread the hummus on a large plate, bowl or platter. Top with the cucumber, onion, tomatoes, artichokes, olives, feta cheese, and chopped herbs. Drizzle with olive oil, if desired. Serve with pita chips. Store leftovers covered in the refrigerator for 3 days.
  • Category: Snack
  • Method: No Cook
  • Cuisine: Mediterranean Diet
  • Diet: Vegetarian

About the authors

Sonja & Alex

Hi, we’re Alex and Sonja Overhiser, married cookbook authors, food bloggers, and recipe developers. We founded A Couple Cooks to share fresh, seasonal recipes for memorable kitchen moments! Our recipes are made by two real people and work every time.

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