25 Mediterranean Diet Snacks

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!