10 Mediterranean snacks that take 5 to 15 minutes to prepare

  • 3 Minutes Read

Are you on the lookout for Mediterranean snacks that are healthy and easy to prepare? In-house dietitian Joanna Kriehn shares some of her favorite healthy snacks to fuel you at home or on-the-go.

Mediterranean snacks

What makes Mediterranean snacks healthy?

The Mediterranean diet is one of the world's healthiest eating plans. With an emphasis on 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 are getting 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. Here are some of my favorite snack ideas that are rooted in the Mediterranean style of eating.

Mediterranean snacks-tasty, filling and quick to fix

Pistachios and dried apricots

For a healthy snack that is quick and easy to assemble, simply dice several dried apricots, and mix together with some pistachios.
Good source of potassium, vitamin A, B6, magnesium, and healthy fats.

Apple and raw almonds

One of my favorite highly transportable snacks, this combination is filling and satisfying.
Good source of healthy fat, fiber, vitamin E.

Smoothie

For this quick and easy snack loaded with fiber and vitamins, you'll need a personal blender, some fruit, greens, chia seeds, and a liquid.
Blend together: 1 cup greens, 1/2 medium banana, 1 tablespoon chia seeds, 1/2 cup frozen blueberries, 6 ounces unsweetened almond milk or other 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 slice off the ends. Using a butter knife, spread 1 tablespoon of unsweetened almond butter into the inside "U" of the celery.
Good source of vitamin K and monounsaturated fat.

Caprese skewers

Mini mozzarella balls are skewered with sweet basil leaves and juicy cherry tomatoes for a really satisfying Meditteranean snack. Want a vegan alternative? Use avocado in place of the mozzarella cheese.
Good source of vitamin C, vitamin A, protein, and calcium.

Mediterranean snacks ready in 15 minutes or less

Roasted chickpeas

Need a savory snack that is popping with flavor? Try roasting up some chickpeas.

  1. Preheat oven to 400F.
  2. Rinse and drain a can of chickpeas (aka garbanzo beans).
  3. Spread on a baking sheet lined with parchment paper.
  4. Drizzle with 2 teaspoons of olive oil and sprinkle with your favorite spices, such as 1/4 tsp. each of paprika, salt, pepper, and garlic powder. Mix gently and spread into a single layer.
  5. Roast for 10 minutes in preheated oven.
  6. Remove chickpeas from the oven and stir once to promote even roasting.
  7. Roast for another 5-10 minutes until slightly brown.

No time for roasting? How about purchasing these pre-roasted chickpeas and serve 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 2 rounds) is fancy enough to serve at a party or enjoy at home.
Smoked salmon is a good source of protein, although it is high in sodium. If you are watching your sodium, choose no salt added, albacore tuna instead.

Stuffed avocado

If you are an avocado fan, check out this recipe. It fits as a light lunch or healthy snack.
Good source of protein, niacin, B12, selenium, and healthy fats.

White bean dip

High in fiber and rich in phytonutrients, beans are a staple on the Mediterranean diet. This recipe is a twist on a classic Mediterranean side dish, hummus.
Enjoy this dip on crackers, whole wheat pita, or serve with raw carrots, snap peas, or cucumber.
Good source of healthy fats, fiber, and vitamin K. Reduce salt to 1/2 teaspoon if you are watching your sodium.

Eggplant dip

Lower in calories than hummus. Dip whole-grain crackers or toasted bread into this rich and satisfying dip.
Good source of healthy fat, fiber, and manganese.

Layered berry dessert

This creamy yogurt dish satisfies that sweet craving any time of day.
Good source of probiotics, protein, and vitamin C.

Generally speaking, people of the Mediterranean region don't snack much during the day. To avoid gaining weight on this type of eating plan, make it a priority to watch your portions, track your food, and drink, and eat mindfully.

Did you know that MyNetDiary allows you to import recipes from most recipe websites? Yes, MyNetDiary can import ingredients and directions directly into your personal account! You can then make changes and save the recipe as your own for easy and accurate tracking. Check it out!

Additional reading on the Mediterranean diet and healthy snack recipes

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Meal Planning & Diets->Snacks Meal Planning & Diets->Mediterranean Style
Aug 17, 2020
Joanna Kriehn
Joanna Kriehn, MS, RDN, CDE - Registered Dietitian Nutritionist and Certified Diabetes Educator (CDE)

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