Looking for a healthy, satisfying, and super delicious way to eat? Take a hint from the latest U.S. News and World Report— Go Mediterranean! The Mediterranean diet is the world’s healthiest diet (and easiest to follow too!) If you're not familiar,you'll want to check out this quick overview of the Mediterranean diet plus my list of the best Mediterranean diet snacks. Trust me, this healthy way of eating feels anything but a diet! And you'll love all the tasty options.

When you get to the end of this post, be sure to read the notes and check out more resources.

Mediterranean Diet Snacks ideas including, nuts, dried fruit, fresh fruit, avocados, tomatoes, Greek yogurt

What is the Mediterranean Diet?

Having evaluated more than 40 diets out there, the U.S. news and world report ranked the Mediterranean Diet #1 overall healthy diet for 2019.

I’d love to scratch the word “diet" though, because this is not a fad diet nor a quick fix for losing weight. It’s a lifestyle, and I much prefer calling it, "the Mediterranean way of eating!"

But in a nutshell, eating the Mediterranean way basically involves eating more from the wider base of the Mediterranean diet pyramid (below). That means whole grains, fruits, vegetables, legumes, herbs, spices, nuts and healthy fats like olive oils. Oldways calls them "core foods." Then, fish and seafood, about twice weekly. Moderate portions of dairy, eggs, and occasional poultry. Finally, infrequent servings of red meats and sweets.

To learn more, check out 7 ways to follow the Mediterranean Diet!

Mediterranean Diet Pyramid
Photo Credit: Oldways

What Snacks Can You Eat on the Mediterranean Diet?

Now to address the question of the day: what kind of snacks can you eat on the Mediterranean diet?

The key to answering this question is again in the Mediterranean diet pyramid. Find snacks that fit the Mediterranean way of eating—mainly from the base of the pyramid. Things like nuts, fruits and vegetables, occasionally dairy in the form of fat free yogurt or other healthy dairy options.

If you need something on the sweet side, opt for a small portion dried fruits like dates, figs, or dried apricots.

These are all great options and can be jazzed up to make a healthy, tasty snacks. I have a few simple ideas for you.

Mediterranean Diet Snacks Ideas

1- Nuts and Dried Fruits

Nutrition-rich nuts are filled with fiber, antioxidants, protein, unsaturated fat and omega-3 fatty acids. Just a small handful of unsalted nuts (about 2 tablespoons) makes for a satisfying snack. And on occasion, if you’re needing a little something sweet, mix in a couple of figs or dates, or a small handful of raisins, for added energy and nutrition.

Assorted nuts and dried fruit including unsalted almonds, cashews, walnuts, dates. Mediterranean diet snacks

2- Fruits and Vegetables

#eattherainbow may be a trending Instagram hashtag, but fruits and veggies have long been a part of healthy old diets. For their many nutrition benefits—including vitamins, minerals, fiber, and antioxidants—and fresh taste, fruits and veggies are very much text-book Mediterranean diet snacks.

A little banana is popular snack. But I love a little citrus fruit or a handful of berries for a bright, mood-boosting option.

Fresh fruits including citrus fruit and berries in a bowl for a Mediterranean diet snack

Tomatoes and avocados are my go-tos when I’m looking for something on the savory side.  If you haven’t tried this before, I highly recommend sliced tomatoes and cucumbers or sliced avocados with a sprinkle of za’atar—a spice mixture of Mediterranean wild thyme and toasted sesame seeds— and a drizzle of Early Harvest extra virgin olive oil. A tiny sprinkle of feta, if you need to. You can do the same with bell peppers, summer squash or other veggies of choice.

Sliced tomatoes and cucumbers with Za'atar spice and a sprinkle of feta

One fun snack that my children love is baked zucchini chips. You can make these ahead and keep them on hand!

Baked Zucchini Chips with Tzataziki Sauce

3-Legumes like Beans and Chickpeas (yes, HUMMUS!)

Legumes and pulses are rich in plant-based protein and fiber and low in fat, so they can help you feel fuller longer.

And if you’re eating the Mediterranean way, you’re likely incorporating legumes and pulses in many of your meals. But they also make a great snack, if you are particularly hungry.

I love a little hummus and veggies or a small piece of whole grain toast. Or this white bean dip (so good!)

Hummus and vegetables

If you have leftovers from say yesterday's chickpea egg salad or balela salad, a little portion will go a long way in satisfying that mid-afternoon hunger.

Mediterranean Chickpea Egg Salad
Mediterranean Chickpea Egg Salad

By the way, handful of crunchy roasted chickpeas, jazzed up with harizza or za’atar is an awesome snack. Recipe coming soon!

 4- Greek Yogurt

Greek yogurt is lower in sugar, rich in calcium and vitamin B-12.  It also contains live cultures, or probiotics, that can have a number of health benefits, including regulating digestion and boosting your immune system. And because it’s rich in protein, it will keep you full for longer.

A small portion (like 5 ounces or less) of plain Greek yogurt (fat-free or low fat) with a little fresh fruit is a good snack option, once in a while. Try to find organic Greek yogurt (plain, of course) that has been properly strained. Some manufacturers add a thickening agent to yogurt, which does not provide the same benefits.

Greek yogurt with fresh blue berries and strawberry for a Mediterranean diet snack

5- Early Harvest EVOO and Za’atar Snack

This is a bit of an outside-the-box Eastern Mediterranean snack. It involves excellent extra virgin olive oil, Za’atar—a spice mixture of Mediterranean wild thyme and toasted sesame seeds—and a small with a small portion of whole wheat pita or your favorite whole grain crusty bread.

The idea is not so foreign really. You’ve dipped a piece of bread in olive oil before, haven’t you? What you do here is simple. Take a small bite-size piece of the bread, dip it in the EVOO, then dip lightly in the za’atar spice…and eat.

A small bowl of early harvest extra virgin olive oil and another bowl of za'atar spice. A hand holding a piece of pita bread that's been dipped in the oil then the za'atar spice

Now, a bit of a shameless plug, but it’s really my sincerest advice to you. If you’re going to do this EVOO and Za’atar snack, you’ll want quality ingredients. I highly recommend Early Harvest Greek extra virgin olive oil (from organically grown and processed Koroneiki olives) and our all-natural za’atar spice. Early Harvest extra virgin olive oil is a prized agoureleo from the Kotsovolos Family Estate in Christianoupolis, Greece. It is the real deal; exquisite in taste and quality.

Learn more about Early Harvest EVOO here. Learn more about za’atar spice here.

Two Important Notes

Two last things to add here.

  1. Drink plenty of water throughout the day. It is said that most of us are eating when we should be drinking. We confuse mild dehydration for hunger.
  2. People of the Mediterranean generally don't snack too much during the day. Remember that frequency and portion control are still important even if you're snacking on healthy options. I can't advice you on how many snacks or how much you need; this is something you will know better with the help of an expert or your doctor.

More Resources: 

Mediterranean Diet Shopping List

Ultimate Mediterranean Diet Breakfast

Best Mediterranean Recipes of 2018 

7 Ways to Follow The Mediterranean Diet

5 Basics of the Mediterranean Lifestyle

Shop The Mediterranean Dish

29 Easy Chicken Thigh Recipes For Weeknight Dinners Done Right

*Disclaimer: Before you begin any new diet plan or a new way of eating, please consult a professional or your doctor to receive expert advice particular to your needs. This article is written from personal experience and the result of personal research. Special thanks to Oldways for the use of the Mediterranean diet pyramid.

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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  1. David B. says:

    Thank you very much for the insights you share!
    I learned about the Mediterranean "diet" by researching my personal health issues (i.e., NAFLD, GERD, high cholesterol, high BP, and more!). 100% of my doctors are happy I've taken to this lifestyle change. But b/c of all my health issues, they urged me to tweak the diet a little in a stricter way. That means even less sodium than the DV suggests (no need to add salt since it's in sooo many things!), 3 to 4 tbsp EVOO a day, and absolutely no sugar (natural sugars, like ones in produce are ok.) When I 1st started the Mediterranean diet, I was very sad; the days of fast food and junk food (what I used to call "real food"!) were gone! Truthfully though, after just 2 months my health has noticeably improved in many ways! And, ironically, I learned that healthy foods really can taste good, making them indeed "real food!" Well, look at that, I prattled on, barely mentioning your awesome site and all the many wonderful ways you've opened my mind...and palate to! My sincere gratitude, Suzy!

    1. TMD Team says:

      You're very welcome, David! We're thrilled to hear that the Mediterranean diet has had such a positive impact in your life. Your kind words mean a lot, and we're glad we could help in opening up new culinary horizons for you :). To your joy and your health!

  2. Desher Jacquie says:

    Looking forward to following the Mediterranean life style

    1. Summer Miller says:

      Hi, Desher! I'm Summer and I work here at The Mediterranean Dish! So glad you've joined us! I see you've found the snack recipes. Did you see our list of top 50 Mediterranean Diet Recipes? It's a great place to get started.

  3. Maria says:

    Thank you so much
    After reading this article and the simple way the Mediterranean diet was explained I am convinced this is the way to have a healthy eating !
    Thank you from the UK

    1. TMD Team says:

      We agree 100%! Thanks, Maria!

  4. Ramla says:

    Love your recipes..

  5. Shannon Banks says:

    Doctor told me to do this diet