10 Mediterranean snacks that take 5 to 15 minutes to prepare

Joanna Kriehn, MS, RDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Are you on the lookout for easy, healthy Mediterranean snacks? Here are some of our faves to fuel you at home or on the go.

Healthy Mediterranean snacks fit nicely into this nutritious eating pattern

The Mediterranean diet is one of the world’s healthiest eating plans. Emphasizing whole, minimally processed foods, this eating style includes lots of colorful veggies and fruits. Eating a wide variety of colorful produce isn’t just visually appealing; it also ensures you get antioxidants, which may help prevent certain health issues such as heart disease and type 2 diabetes.

The Mediterranean diet also focuses on consuming whole grains and legumes while limiting red meat and refined sugars. You shouldn’t feel hungry while following a Mediterranean diet, thanks to the inclusion of healthy fats, such as olive oil, nuts, avocados, and fatty fish.

Tasty, filling, and super-fast Mediterranean snacks

Pistachios and dried apricots

For a healthy snack that is quick and easy to assemble, simply dice several dried apricots and mix with some pistachios.

Good source of potassium, vitamin A, B6, magnesium, and healthy fats

Apple and raw almonds

This combination is filling and satisfying. Plus, it is easy to transport, making it an excellent pre-workout or after-school snack option.

Good source of healthy fat, fiber, and vitamin E

Berry smoothie

For this fast and satisfying snack loaded with fiber and vitamins, you’ll need any size blender and a few healthy foods, including a liquid.

Blend 1 cup of greens, ½ medium banana, 1 tablespoon chia seeds, ½ cup frozen blueberries, and 6 ounces unsweetened plant-based milk.

Good source of fiber, vitamin A, vitamin K, and manganese

Celery stuffed with almond butter

Kids and adults will enjoy this creamy, crunchy, and healthy snack. Start by cleaning one stalk of celery and slicing off the ends. Using a butter knife, spread one tablespoon of unsweetened almond butter into the inside “U” shape of the celery. Slice into smaller "stuffed sticks," if desired.

Good source of vitamin K and monounsaturated fat

Healthy Mediterranean snacks ready in 15 minutes or less

Roasted Chickpeas

This easy recipe from the dietitian team at MyNetDiary makes a great snack or salad topper. Rinse and drain a can of chickpeas and toss with olive oil and seasonings before roasting.

No time for roasting? Purchase pre-roasted chickpeas and serve them with assorted olives, cherry tomatoes, carrots, and hummus for a colorful Mediterranean snack platter.

Good source of plant-based protein, fiber, and folate

Smoked Salmon Cucumber Rounds

This low-calorie, gluten-free snack (40 calories for two rounds) is fancy enough to serve at a party or enjoy at home.

Smoked salmon is a good source of protein, although high in sodium. If you are watching your sodium intake, choose no salt-added albacore tuna instead.

Stuffed Avocado

If you are an avocado fan, check out this recipe. It works as a light lunch or healthy snack.

Good source of protein, niacin, B12, selenium, and healthy fats

White Bean Dip

Beans are a staple on the Mediterranean diet, high in fiber and rich in phytonutrients. This recipe is a twist on the classic Mediterranean side dish, hummus.

Enjoy this dip on whole-grain crackers or pita, or serve with raw carrots, snap peas, or cucumber.

Good source of healthy fats, fiber, and vitamin K, but reduce salt to ½ teaspoon if you are watching your sodium.

Eggplant Dip

Lower in calories than hummus. Dip whole-grain crackers or carrots into this rich and satisfying dip.

Good source of healthy fat, fiber, and manganese

A healthy, snack-style dessert can fit Mediterranean eating plans

Added sugar, particularly from baked goods and desserts, is limited on the Mediterranean plan. Satisfy your sweet cravings with fresh fruit instead.

Layered Berry Dessert

This creamy yogurt dish is satisfying any time of the day.

Good source of probiotics, protein, and vitamin C

Generally speaking, people of the Mediterranean region don’t snack much during the day, but if they do, they make healthy choices. To avoid gaining weight on this type of eating plan, prioritize watching your portions, tracking your food and drink, and eating mindfully.

Related Content

Starting a Mediterranean diet? Here’s how to follow one of the world’s healthiest diets

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Meal Planning & Diets->Snacks Meal Planning & Diets->Mediterranean Style

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