Here’s a list of expert-approved snacks that fit into the Mediterranean diet and will keep you full, healthy, and energized.
1. Pistachios
While you can certainly eat pistachios on their own, they taste delicious in yogurt, salads, trail mix, or oatmeal.
2. Olives
3. Lentil Chips
Lentils are a cornerstone of the Mediterranean diet, valued for their nutritional density. Lentil chips are a healthier alternative to traditional chips because they’re packed with fiber and plant-based protein.
Although lentil chips are a healthier option than processed potato chips, Manaker suggests checking the labels for ingredients such as added sodium and hydrogenated oils.
4. Avocado
“Avocados also count as a fruit, so this can help people meet their produce quota for the day,” Manaker says.
5. Greek Yogurt
While Greek yogurt itself is a healthy choice, added ingredients and sweeteners can quickly add up, Malhotra warns. “Yogurts can be a sneaky source of added sugars,” she says. She recommends choosing plain or unsweetened vanilla flavors to reduce added sugars. Topping Greek yogurt with fresh fruit, nuts, seeds, or nut butter are great options to get more nutrients while feeling satisfied.
6. Natural Peanut Butter
Many natural peanut butters have just two ingredients: peanuts and salt. “This is great because it fits in the diet’s focus on minimally processed, plant-based foods,” Manaker says.
Peanut butter is also packed with healthy fats, some protein, and fiber, helping you stay fuller longer and providing an energy boost. “This is a great snack that pairs perfectly with fresh fruit or whole-grain bread,” Manaker says.
7. Dark Chocolate
8. Sunflower Seeds
This quick snack is packed with vitamins and minerals such as vitamin E, magnesium, and healthy fats.
They can be eaten alone, or added to other snacks or dishes. “You can add sunflower seeds to oatmeal, yogurt, salads, or a smoothie bowl,” Manaker says. “They can also be used as a topping for soups, roasted vegetables, or blended into a homemade pesto.”
When choosing sunflower seeds, she recommends looking for reduced-sodium or unsalted varieties. Keep the portions small, since they are calorie-dense. “The suggested serving size is approximately 1 ounce, or 2 tablespoons, which is about 160 to 170 calories,” Manaker says.
9. Dried Apples
Dried apples are a naturally sweet and fiber-rich snack that can satisfy sweet cravings without the unnecessary added sugars. Just be sure to read nutrition labels for any extra ingredients.
“When choosing a dried fruit snack, look for options with no added sugars,” Manaker says. She recommends this brand, as it doesn’t contain added sugars and is made with real fruit, making it a healthy and satisfying snack.
10. Hummus
Hummus is a great source of protein, fiber, vitamins, and minerals that will keep you full and satisfied, Malhotra says.
11. Berries (Fresh or Frozen)
This sweet treat is a wonderful option to add to Greek yogurt or nuts. It’s also a perfect snack to eat on its own. “Berries are antioxidant powerhouses, as a source of vitamin C, fiber, and natural sweetness,” Manaker says.
The Takeaway
- The Mediterranean diet emphasizes whole, plant-based foods like fruits, vegetables, nuts, and legumes and is associated with health benefits like improved blood pressure, cholesterol, and blood sugar control, as well as reduced waist circumference.
- Many healthy snack options fit into the Mediterranean diet, including pistachios, Greek yogurt, lentil chips, and hummus, which will keep you full while satisfying cravings.
- Be sure to read nutrition labels and avoid snacks that are processed or have added sugars or sodium.
- Before you start a new diet, or if you have any questions about the Mediterranean diet, talk to your doctor or a registered dietitian.