5 Healthy Snacks From the Mediterranean

Who doesn’t love snacks? I know I do! The problem is, sometimes coming up with new and exciting snacks that are also healthy can be difficult. If you’re getting bored of your current snacks, or maybe you're looking for some healthier options, the Mediterranean diet is a great place to start. The Mediterranean diet has a focus on whole foods like fruits, vegetables, whole grains, and legumes. It also includes lean proteins, and plenty of healthy fats like extra virgin olive oil (EVOO), avocado, nuts, and seeds.

A perfect snack should be delicious, but it should also be balanced so that you aren't left feeling unsatisfied or hungry again in 30 minutes. Combining carbohydrates, protein, and healthy fats are a key factor in making sure you stay full and satiated.

Here are a few delicious snacks you can try out:

1. Smoked salmon cracker bites

A great option if you’re on the go but still want to get a little extra protein into your day. This recipe is crunchy, salty, and delicious for any time of the day! The fresh chives add a great fresh taste to this recipe.

  • Top a few whole grain crackers with a dollop of cream cheese or Greek yogurt and a piece of smoked salmon. Finish with a sprinkle of chives and a pinch of salt and pepper on top!

2. Simple falafel bites

This recipe is perfect because you can alter it to fit what you have in your house already. Everything is to taste, so feel free to use as much or as little as you'd like! This recipe is also a great option for meal prepping. Just make a big batch and store in the fridge for up to 5 days.

  • Combine the following in a food processor: a handful of chickpeas, a couple Tbsp red onion, a garlic clove, a few parsley leaves, and a pinch of cumin and salt. Roll the mixture into small bite size balls and lightly coat in extra virgin olive oil. Toss them in the oven at 350 F and bake until golden brown.

3. White bean hummus and pita chips 

An easy and delicious dip that is perfect for snacking! This dip can be made and kept in the fridge for up to 3 days. This recipe is a great way to get more plant based protein and healthy fats into your diet.

  • Blend a can of white cannellini beans, the juice of a lemon, 2 Tbsp extra virgin olive oil (EVOO), 2 Tbsp tahini, and a pinch of salt and pepper. Eat dip with pitas chips or crackers of your choice, and any crunchy veggies you prefer, like carrots, celery, or cucumber.

4. Zucchini quesadilla

If you're in the mood for a cheesy, crispy snack then this is a perfect option. This recipe is a take on a classic quesadilla with a twist. For more fiber add zucchini (or any other veggies) to your quesadilla. This will keep you feeling full longer and helps you get in some extra vegetables and nutrients. 

  • Fill one small whole wheat tortilla with sliced zucchini and a sprinkle of the cheese of your choice (monterey jack, cheddar, etc.) Fold the tortilla in half and place on a pan lightly coated with olive oil. Remove from the pan when both sides have crisped up and are golden brown.

5. Peanut butter dates

Are you looking for something to satisfy your sweet tooth craving? This is definitely a recipe for you! Dates provide a great source of carbs and fiber, while the nut butter helps to balance it out with some healthy fats. If you're using this recipe as a dessert, feel free to add a couple chocolate chips in as well.

  • Fill 1-3 pitted dates with peanut or almond butter. Optional: top each date with dark chocolate chips (try to find chocolate chips with no added sugar)

Written by Isabelle Hammack

Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of 52 Weeks, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly is also a co-founder of Olivaio.