The Mediterranean diet is tied to an array of health benefits, including improved cardiovascular health, cholesterol, weight management, and blood sugar control. The diet focuses on rich sources of fiber, protein, and healthy fats, with foods like vegetables, legumes, nuts, seeds, olive oil, seafood, and fruits, and limited use of red meat.
These nutrient-dense foods provide increased satiety, which means you’ll feel fuller for longer. Many people notice that they get fewer cravings and have less hunger between meals because of this, says Simran Malhotra, MD, a triple board-certified physician who has a telehealth micropractice in the Maryland and Washington, DC, area. If you are snacking, Dr. Malhotra suggests focusing on pairing whole foods that are rich in fiber, protein, and healthy fats. “It is important to focus on foods that are minimally processed, low in added sugars, refined carbs, sodium, and preservatives,” she says.
Here’s a list of expert-approved snacks that fit into the Mediterranean diet and will keep you full, healthy, and energized.
1. Pistachios
“Pistachios are a complete source of plant-based protein, meaning that they provide all of the amino acids that our bodies need,” says Lauren Manaker, RDN, a registered dietitian focusing on women’s health, based in Charleston, South Carolina. Pistachios are a great snack option when following the Mediterranean diet because they contain a healthy dose of antioxidants and fiber, which can help you feel full longer.
A 1-ounce serving of pistachios, which is approximately 49 nuts, contains about 3 grams of fiber, which provides around 12 percent of the daily recommended intake for women and about 8 percent for men.
Pistachios are also a good source of protein, with about 6 grams per serving. But keep in mind that while nuts are nutrient dense, their calories can quickly add up. One serving of pistachios contains 159 calories, so stick to about one serving per day.
While you can certainly eat pistachios on their own, they taste delicious in yogurt, salads, trail mix, or oatmeal.
2. Olives
Extra-virgin olive oil is a staple of the Mediterranean diet. Its high healthy fat and antioxidant content mean it’s tied to health benefits like supporting healthy digestion and protection against cell damage.
“Eating the whole olive gives even more of the anti-inflammatory, heart, and brain boosting benefits,” Malhotra says. She encourages choosing varieties that are low in sodium. Many olives are preserved in a salty solution, and the high sodium content can take away from their overall nutritional value.
3. Lentil Chips
Lentils are a cornerstone of the Mediterranean diet, valued for their nutritional density. Lentil chips are a healthier alternative to traditional chips because they’re packed with fiber and plant-based protein.
“These are a great option for dipping into hummus or guacamole,” Manaker says. Both of these dips also fit into the Mediterranean diet, as hummus is made from nutrient-dense chickpeas and guacamole is packed with healthy fats, vitamins, and minerals.
Although lentil chips are a healthier option than processed potato chips, Manaker suggests checking the labels for ingredients such as added sodium and hydrogenated oils.
4. Avocado
Following the Mediterranean promotes cardiovascular health. Avocados are particularly heart-healthy due to their high concentrations of healthy fats, which help lower LDL (“bad”) cholesterol, and other nutrients.
“This snack has many great benefits, such as fiber, potassium, and vitamin E,” Manaker says. Half of an avocado contains 160 calories, 2 grams of protein, and nearly 7 grams of fiber. Eat it alone with a sprinkle of salt (and chili flakes for a kick), or add it to other dishes like salads or eggs to make a complete meal.
“Avocados also count as a fruit, so this can help people meet their produce quota for the day,” Manaker says.
5. Greek Yogurt
Greek yogurt can be a wonderful addition to the Mediterranean diet, and is also a gut-friendly food, due to its calcium, probiotics, and B vitamins. Collectively, these vitamins and minerals are known to improve nutrient absorption, balance the microbiome, strengthen the gut barrier, and reduce inflammation. Greek yogurt is also rich in protein, containing just under 20 grams per serving.
While Greek yogurt itself is a healthy choice, added ingredients and sweeteners can quickly add up, Malhotra warns. “Yogurts can be a sneaky source of added sugars,” she says. She recommends choosing plain or unsweetened vanilla flavors to reduce added sugars. Topping Greek yogurt with fresh fruit, nuts, seeds, or nut butter are great options to get more nutrients while feeling satisfied.
6. Natural Peanut Butter
Many natural peanut butters have just two ingredients: peanuts and salt. “This is great because it fits in the diet’s focus on minimally processed, plant-based foods,” Manaker says.
Peanut butter is also packed with healthy fats, some protein, and fiber, helping you stay fuller longer and providing an energy boost. “This is a great snack that pairs perfectly with fresh fruit or whole-grain bread,” Manaker says.
7. Dark Chocolate
Dark chocolate is a tasty treat and a great mood-boosting snack, if you indulge in small portions. With antioxidants, flavanols, iron, fiber, and magnesium, dark chocolate has been linked to improved cardiovascular health, increased bone health, and enhanced brain function.
“Pair dark chocolate with fiber and protein-rich snacks such as fruits, vegetables, or Greek yogurt,” Malhotra says. She also suggests choosing dark chocolate that has minimal added ingredients and at least 70 percent cocoa content (this amount and higher has been linked to health benefits). However, calories can quickly add up if you’re not careful, so be sure to stick to one serving or less. A half bar of some dark chocolate varieties can be more than 200 calories.
8. Sunflower Seeds
This quick snack is packed with vitamins and minerals such as vitamin E, magnesium, and healthy fats.
They can be eaten alone, or added to other snacks or dishes. “You can add sunflower seeds to oatmeal, yogurt, salads, or a smoothie bowl,” Manaker says. “They can also be used as a topping for soups, roasted vegetables, or blended into a homemade pesto.”
When choosing sunflower seeds, she recommends looking for reduced-sodium or unsalted varieties. Keep the portions small, since they are calorie-dense. “The suggested serving size is approximately 1 ounce, or 2 tablespoons, which is about 160 to 170 calories,” Manaker says.
Eating sunflower seeds may also help reduce inflammation, support thyroid and heart health, and reduce muscle cramps, thanks to their plentiful vitamins and minerals.
9. Dried Apples
Dried apples are a naturally sweet and fiber-rich snack that can satisfy sweet cravings without the unnecessary added sugars. Just be sure to read nutrition labels for any extra ingredients.
“When choosing a dried fruit snack, look for options with no added sugars,” Manaker says. She recommends this brand, as it doesn’t contain added sugars and is made with real fruit, making it a healthy and satisfying snack.
10. Hummus
Hummus is a great source of protein, fiber, vitamins, and minerals that will keep you full and satisfied, Malhotra says.
The main ingredient in hummus is chickpeas, which are packed with nutrients and known for their anti-inflammatory properties, as well as benefits for bone strength, the nerves and brain, and cardiovascular health. Malhotra suggests enjoying this snack with veggies or lentil chips.
11. Berries (Fresh or Frozen)
This sweet treat is a wonderful option to add to Greek yogurt or nuts. It’s also a perfect snack to eat on its own. “Berries are antioxidant powerhouses, as a source of vitamin C, fiber, and natural sweetness,” Manaker says.
Research has also found that berries can help improve digestion, reduce inflammation, and boost heart, brain, and skin health.
The Takeaway
The Mediterranean diet emphasizes whole, plant-based foods like fruits, vegetables, nuts, and legumes and is associated with health benefits like improved blood pressure, cholesterol, and blood sugar control, as well as reduced waist circumference.
Many healthy snack options fit into the Mediterranean diet, including pistachios, Greek yogurt, lentil chips, and hummus, which will keep you full while satisfying cravings.
Be sure to read nutrition labels and avoid snacks that are processed or have added sugars or sodium.
Before you start a new diet, or if you have any questions about the Mediterranean diet, talk to your doctor or a registered dietitian.
