10 Hearty-Healthy Mediterranean Diet Snacks
Looking for tasty, healthy Mediterranean diet snacks? Hands down, these 9 tasty Mediterranean diet snacks are the best thing to snack on.
If you’ve been on a weight loss journey for some time, I’m sure you are quite familiar with the Mediterranean diet.
It’s named one of the healthiest diets (1, 2) for the fifth consecutive year in 2022 by US News, and its eating pattern is synonymous with wholesome diets.
The Mediterranean diet is full of whole grains, vegetables, fruits, seafood, and healthy fats.
It’s not only sustainable, healthy, and nutritional, but it’s also weight loss friendly and perfect for snacks too.
Their snacks are full of savory delicious options packed with fiber, healthy fats, and complex carbs.
They are filling, without weighing you down.
The Mediterranean diet is also one diet that’s super easy to come up with healthy, delicious snacks that meet all your nutritional needs.
From smoked salmon to chickpeas, olives to eggs, if you are looking to lose weight on the Mediterranean diet, check out these.
Hands down, these are the best Mediterranean diet snacks you can possibly enjoy to lose weight and improve your health.
1. Tomato and Feta Cauliflower Pizza
One savory snack or light meal that’s perfect for those on a Mediterranean diet is this cauliflower tomato and feta pizza.
It’s a 10-minute prep, and it’s filling and satisfying without weighing you down.
Tomato and feta cauliflower pizza:
Use a pre-made cauliflower pizza. Brush a coat of olive oil on the pizza crust.
Top it with sliced tomatoes, sliced red onions, feta cheese crumbles, and fresh basil. Follow the instructions on the cauliflower crust package for the baking instructions.
2. Fig and Goat Cheese on Multigrain Bread
If you are craving something that’s sweet and savory, this fig and goat cheese on a multigrain toast is one tasty option you’ll love.
Fresh figs are not the easiest to find especially year-round, you may be able to find them at local farmer’s markets from early summer to November.
To make, take a slice of multigrain bread and spread goat cheese. Cut a slice of fig and put it on top of the bread!
If you’d like, you can sprinkle either salt or drizzle raw honey depending on whether you are craving salty or sweet.
They are the perfect little snack you’ll be devouring all summer long.
3. Crispy Chickpeas
Crispy, savory, and portable, roasted chickpeas are everything you want in savory snacks. They are perfect as an on-the-go snack, and they are super easy to prep.
With chickpeas containing as much as 10 grams of protein in every 1/4 cup, it’s a great protein snack for weight loss. (3)
Chickpeas are also a great source of folate, insoluble and soluble fiber, iron, and healthy fats. (4)
Making crispy chickpeas is very simple especially if you have an air fryer.
Crispy chickpea recipe:
To make, drain and rinse one 19-oz can of chickpeas. Add them to a clean bowl with 1 tablespoon of avocado oil with 1/4 teaspoon of salt and black pepper each. (dotnetcoretutorials.com) Mix well and set aside.
Set the air fryer to 400F. Dump the chickpeas in the flat air fryer basket. Air fry them for 15 minutes or until they become golden and crispy.
4. Olives and Feta Cheese in Rosemary Olive Oil
One of my top favorite things to snack on is olives. This marinaded olives and feta cheese is a great salty, savory snack.
It’s full of healthy fats from olives, olive oil, and feta cheese. All of which help slow digestion and bring satiety.
Feta cheese is one of the healthiest cheeses there is. It’s usually a little salty, soft, and white. It’s originally from Greece and makes a perfect pair with tangy olives.
5. Overnight Oats With Nuts and Blueberries
Oats are complex carbs that contain a healthy dose of fiber, which aids digestion and weight loss.
They are the perfect food for the Mediterranean diet. One way to use oats for a quick healthy snack is to make these crazy easy overnight oats. The toppings, flavors, and milk can be fully customized to anything you like.
For a bit of saltiness and sweetness, the one I love is this peanut butter overnight oat with maple syrup and banana.
With almond milk, chia seeds, banana, maple syrup, and peanut butter, this pudding-like dessert is sure to satisfy.
Grab the overnight oats recipe here.
6. Mini Cottage Cheese Pancakes
In weight loss, protein and fiber serve a vital role in your nutritional intake. Protein is what helps you build your muscles and fiber aids digestion and keeps you regular.
It also brings satiety, preventing hunger and over-eating.
Traditional pancakes aren’t necessarily known for high protein and fiber, but these are not your average flap jacks.
These mini cottage cheese pancakes are made with just 3 ingredients Mediterranean diet loves to include in their diet.
You only need cottage cheese, eggs, and oats! For fluffier pancakes, add in a pinch of baking powder as you desire.
The results? They are just as tasty as regular pancakes without excess carbs.
Better yet, make mini pancakes for your snack time!
7. Hard-Boiled Eggs
The Mediterranean diet sounds so exotic, foreign, and even somewhat fancy.
After all, this diet is based on foods and eating patterns from certain regions of the Mediterranean like Greece, Italy, and Span. (5)
But the truth is, the diet isn’t about complex foods or even some exotic foods that originated in Europe. It’s really about less processed foods and more whole foods like eggs, fish, and veggies.
This makes classic hard-boiled eggs a perfect Mediterranean diet snack to take on the go or eat at home between meals.
Eggs are full of protein, containing as much as 6 grams of protein in one whole egg. (6)
Make them soft-boiled the French way. Boil them in the hot water for 6-7 minutes for running yolks, or cook for longer for harder yolks.
Place them on egg cups to enjoy with a pinch of salt and pepper.
To take eggs on the go, boil them for 12-15 minutes to make hard-boiled eggs. Here is a really helpful guide on how to cook eggs the perfect way every time.
No matter how you make them, eggs make an excellent low-carb snack you’ve been eating all your life!
As an added bonus, eggs are also an excellent food to add to your testosterone-boosting diet.
8. Greek Yogurt with Berries
This list wouldn’t be complete without Greek yogurt. Greek yogurt is a yogurt of Greek origin. According to Yogurt Nutrition, Yiaourti is the Greek recipe for yogurt. Many also call it Mediterranean-style yogurt (7).
It’s nutritionally rich and an excellent source of healthy fat and protein.
In every 7-oz serving of plain, unsweetened Greek yogurt, there is 19.9 g of protein, 7.9 g of carbs, 3.8 g of fat, and 146 calories (8).
Greek yogurt is also rich in B vitamins including B12, B2 Riboflavin, and B5 Pantothenic acid (8).
Yogurt as we know it is a sweet treat, but traditionally, it was eaten as a savory.
You can still enjoy this with berries and a drizzle of honey or maple syrup to satisfy your sweet cravings.
If you are feeling adventurous, you can try the Mediterranean way and add a spoon full of olive oil with herbs and cheese!
9. Hummus With Vegetables
Hummus is by far the most popular item in the Mediterranean diet. It’s a healthy, nutty dip that comes in many varies and flavors.
While it’s fairly easy to make a deliciously smooth, healthy hummus at home, conveniently, you can find them pre-made at local grocery stores.
To make a quick snack plate, pair them with veggie sticks, apple slices, and pitas.
Hummus also goes perfectly with bagel chips and pita chips for more savory, crunchy snack!
10. Fruicuterie Board
Fruicuterie board is a great way to enjoy an abundance of fruits! At your next home party, make a platter of seasonal fruits along with some nuts and brie for an awesome quick but tasty fruit board!
The best part is, there is no cooking involved!