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Mediterranean Diet Snacks That You Can Buy or Make at Home

Mediterranean Diet Snacks

mediterranean diet snack ideas

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ICYMI, the Mediterranean diet is the highest-ranking diet of 2019, according to U.S. News and World Report. Eating a diet based on plant foods like fruits and vegetables, legumes, nuts, and whole grains, with low-fat dairy and lean protein, is a delicious and healthful way to eat. While some Mediterranean diet meals seem like no-brainers, snacks on this diet might be a little trickier to figure out.

Here, some Mediterranean diet snack ideas you can pick up at the store or make at home. (Want more guidance? Here's a seven-day Mediterranean diet meal plan you can follow.)

Photo:   zarzamora / Shutterstock

Simple Hummus

hummus recipe mediterranean diet snacks

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Hummus, made from ground chickpeas, is a staple of the Mediterranean diet. This simple hummus recipe is a good place to start making your own at home. Once you master it, get creative by adding a handful of your favorite herb, like parsley, or sun-dried tomatoes. Enjoy as a dip with fresh vegetables like bell peppers, squash, celery, or carrots. (FYI: These health benefits are why experts love the Mediterranean diet in the first place.)

Get the recipe: Simple Hummus

Photo: Sebastiana / Shutterstock


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What better Mediterranean diet snack than gourmet pumpkin seeds? SuperSeedz are packed with plant-based protein, magnesium, and zinc. Flavors include sea salt, coco joe (a chocolate flavor), super spicy, really naked (unsalted), and more.

Get the snack: SuperSeedz

Photo: Photo: SuperSeedz

Honey Cashew Ricotta with Strawberries

honey cashew ricotta with strawberries mediterranean diet snack

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Creamy part-skim ricotta drizzled with honey, sprinkled with cashews, and topped with fresh strawberries makes for a delicious Mediterranean diet snack. Prepare it on a Sunday, and pack it up in grab-and-go containers for your busy week.

Get the recipe: Honey Ricotta with Strawberries

Photo: Gail Watson Photography

Pearl Olives To Go

Pearl olives to go mediterranean diet snacks

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Olives are a quintessential Mediterranean snack, filled with healthy monounsaturated fats—and these to-go cups make it easier than ever to enjoy them outside of your kitchen. Don't love regular olives? Ease in with their flavors like Sriracha, Italian herb, and taco.

Get the snack: Pearl Olives to Go

Photo: Amazon

Date-Cocoa Energy Balls

date cocoa energy balls mediterranean diet snacks

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Dates are a powerhouse of nutrients, providing fiber, magnesium, and potassium—a perfect Mediterranean diet snack. The natural sugars found in dates provide a quick burst of energy. Pair with some protein and healthy fats (in this case, from almonds) to make them a great quick-bite snack. (Here are more energy balls that will become your new go-to snacks.)

Get the recipe: Date-Cocoa Energy Balls

Photo: Rahaf Al Bochi, Olive Tree Nutrition


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The Mediterranean diet encourages the consumption of nutrient-rich whole grains. Now, you can snack on a chip made from sorghum, a hearty ancient grain. KA-POP! ancient grain popped chips are vegan, gluten-free, and deliciously satisfying—without having to cook any sorghum yourself.

Get the snack: Ka-Pop!

Photo: Photo: Ka-Pop!

Biena Chickpea Snacks

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Garbanzo beans or chickpeas are a delicious part of a Mediterranean diet. You can enjoy them blended in hummus or roasted. True: You can roast them yourself (and even make them taste like cinnamon toast crunch), or you can buy them in these easy pre-flavored packets (including sea salt, ranch, bbq, and honey roasted). Each serving of Biena Chickpeas has 6 grams of both plant-based protein and fiber.

Get the snack: Biena Chickpea Snacks

Photo: Biena Chickpeas


raw almonds mediterranean diet snacks

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This tree nut is a delicious snack on its own, or you can combine it with your favorite fruit or slice of cheese. (Hellooo healthy Mediterranean tapas board!) Heart-healthy almonds are low in saturated fat with 6 grams of protein and 13 grams of monounsaturated fat per 1 ounce serving (or 23 almonds).

Get the snack: Raw Almonds

Photo: sabyna75 / Shutterstock

Homemade Tzatziki

tzatziki mediterranean diet snack recipe

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This cucumber- and yogurt-based Mediterranean dip is so easy—all you need is Greek yogurt or Skyr, cucumber, and some spices. Plus, it offers protein, veggies, and an amazing garlic and dill flavor. It's great for entertaining or for keeping around for a quick, grab-and-go snack paired with veggies or crackers. You can also use it to accompany meat dishes for added flavor without adding significant fat or calories.

Get the recipe: Homemade Tzatziki

Photo:   margouillat photo / Shutterstock


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