Boost Your Snacking Game with Mediterranean Diet Treats
Looking to upgrade your snack routine? Dive into these simple and delicious Mediterranean diet snacks that might make you rethink your go-to protein bar. These six dietitian-approved picks are perfect for curbing between-meal hunger and keeping you satisfied longer.
Why Mediterranean Diet Snacks Are a Healthy Choice
The Mediterranean diet consistently ranks as one of the healthiest eating plans, backed by science for its numerous benefits:
- Reduces inflammation
- Improves heart health
- Supports healthy aging
- Aids in weight maintenance
While snacking isn’t a formal part of the Mediterranean diet, it’s a great way to stay fueled between meals. Mediterranean-inspired snacks are rich in essential nutrients like fiber, healthy fats, micronutrients, and plant-based proteins.
Melissa Jaeger, MyFitnessPal’s head of nutrition, highlights the flexibility of this eating pattern: “It emphasizes nutrient-dense foods across all food groups without eliminating any specific nutrient. It’s all about balance and variety.”
Key Nutrients in Mediterranean Snacks
Include these nutrients in your snacks:
- Dietary fiber: Found in whole grains, fruits, and vegetables.
- Healthy fats: Focus on olive oil, walnuts, salmon, and chia seeds.
- Antioxidants: Berries, almonds, and purple sweet potatoes are great sources.
- Plant-based proteins: Beans, lentils, and legumes are excellent choices.
Limit these nutrients:
- Animal proteins: Reduce intake of red meat and processed meats.
- Added sugars: Avoid sugary packaged foods.
- Saturated fats: Cut back on cheese, butter, and red meat.
- Sodium: Watch out for high-sodium packaged snacks.
6 Dietitian-Approved Mediterranean Snacks
1. Greek Yogurt with Blueberries
How to Make:
- Mix ½ cup plain 2% Greek yogurt with 2 tbsp chopped walnuts and ½ cup blueberries.
- Drizzle with 1 tsp honey for sweetness.
Why It’s Mediterranean: Packed with antioxidants, omega-3s, and protein, this snack is a nutrient powerhouse. Plain yogurt keeps added sugars to a minimum, while honey enhances probiotics.
Nutrition (per serving): 188 calories, 9g fat, 14g carbs, 13g protein.
2. Spicy Roasted Chickpeas
How to Make:
- Toss rinsed chickpeas with olive oil, sea salt, and paprika.
- Roast at 425°F until golden brown.
Why It’s Mediterranean: High in fiber and heart-healthy fats, these crunchy chickpeas are a great nut-free snack.
Nutrition (per serving): 197 calories, 13g fat, 10g carbs, 6g protein.
3. Mediterranean Avocado Toast
How to Make:
- Spread ⅓ avocado on whole-grain toast.
- Top with olive oil, Kalamata olives, cherry tomatoes, and roasted chickpeas.
- Finish with basil, balsamic vinegar, and red pepper flakes.
Why It’s Mediterranean: Rich in fiber and unsaturated fats, this toast is a satisfying, heart-healthy option.
Nutrition (per serving): 324 calories, 20g fat, 28g carbs, 9g protein.
4. Mini Mediterranean Snack Board
How to Make:
- Surround ¼ cup hummus with sliced carrots, cucumbers, cherry tomatoes, artichoke hearts, and dried figs.
- Sprinkle with smoked paprika or olive oil.
Why It’s Mediterranean: This snack embraces a variety of fruits and vegetables, a cornerstone of the Mediterranean diet.
Nutrition (per serving): 285 calories, 6g fat, 38g carbs, 9g protein.
5. Almond Butter on Apple Slices
How to Make:
- Slice an apple and top each piece with 1 tbsp almond butter.
- Sprinkle with cinnamon or chia seeds for extra crunch.
Why It’s Mediterranean: Fresh fruit and healthy nut butter combine for a sweet, satisfying snack.
Nutrition (per serving): 219 calories, 10g fat, 24g carbs, 4g protein.
6. Air Fryer Zucchini Chips with High-Protein Ranch Dip
How to Make:
- Toss zucchini slices in olive oil, season, and air fry until crispy.
- Serve with a dip made from 2% Greek yogurt.
Why It’s Mediterranean: Vegetables take center stage, paired with healthy fats and protein for optimal nutrient absorption.
Nutrition (per serving): 78 calories, 4g fat, 4g carbs, 7g protein.
FAQs About Mediterranean Snacking
What snacks are allowed on the Mediterranean diet?
Whole foods like fruits, vegetables, nuts, seeds, whole grains, and modest amounts of dairy (like plain yogurt or cheese) are ideal.
Is popcorn allowed?
Yes! Opt for air-popped popcorn seasoned with olive oil and sea salt.
Are chips or crackers okay?
Occasionally, enjoy whole-grain chips or crackers made from wheat, corn, or lentils.
What’s the Mediterranean approach to snacking?
Focus on whole, nutrient-dense foods and prioritize mindful eating during meals rather than frequent snacking.
The Bottom Line
Mediterranean diet snacks are all about whole, nutrient-rich foods that keep you satisfied and energized. From Greek yogurt with blueberries to air-fried zucchini chips, these snacks are both delicious and beneficial for your health.
Let MyFitnessPal guide you in achieving your goals with Mediterranean-inspired snacks. Explore options like high-fiber snacks under 255 calories or low-sugar snacks under 200 calories to keep your snacking smart and satisfying!
The post 6 Mediterranean Diet Snacks Dietitians Love appeared first on MyFitnessPal Blog.
