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Snacking can be one of the hardest parts of being on a diet. The Mediterranean Diet is no exception!
Try one of these delicious snacks you can buy on Amazon, or make one of these amazing recipes. Your hunger will thank you!
What is the Mediterranean Diet?
The Mediterranean Diet is a regional diet, mostly focused on foods from Greece and Italy. It’s low in saturated fats and full of real foods.
What foods can you eat on the Mediterranean Diet?
Use this as a guideline for what you can eat on the Mediterranean Diet.
- Fish & Seafood (one-three times a week)
- Poultry & Eggs (no limit)
- Meat (maximum of once per week)
- Fruits & Vegetables (no limit)
- Legumes, Nuts & Seeds (no limit)
- Whole Grains (no limit, but watch portion sizes)
- Dairy (in moderation)
- Olive Oil (best choice. Can use other unrefined oils)
- Red Wine (in moderation)
25 Mediterranean Diet Snacks Available on Amazon
Making your own snacks from scratch can be a time-consuming process. Plus, when you’re hungry you don’t always want to stop everything and make something.
These snacks from Amazon are great to have on hand. No cooking required!
Nuts, Seeds & Legume Snacks
Almonds
Almonds aren't technically a nut, they're a drupe fruit (like peaches, plums, and cherries). Almonds are high in a number of vitamins, minerals and healthy fats.
1oz dry-roasted (with salt) Almonds
Calories: 167
Fat: 14.8g
Carbs: 5.4g total (3.3g fiber)
Protein: 6.2g
Manganese: 37%
Vitamin E: 36%
Magnesium: 20%
Cashews
Raw cashews have been actually been cooked, but they're left unroasted and aren't browned. Cashews are the seed of the cashew fruit tree and they grow out the bottom of the fruit!
1oz dry-roasted (no salt) Cashews
Calories: 161
Fat: 13g
Carbs: 9.2g total (0.8g fiber)
Protein: 4.3g
Copper: 31%
Magnesium: 18%
Phosphorus: 14%
Chickpeas
Chickpeas are very versatile. They can be eaten canned, dried or roasted. You can enjoy them hot or cold!
1oz cooked Chickpeas
Calories: 45.9
Fat: 0.7g
Carbs: 7.7g total (2.1g fiber)
Protein: 2.5g
Manganese: 14%
Folate: 12%
Phosphorus & Copper: 5%
Edamame
Edamame make for a nice snack!
1oz frozen, unprepared Edamame
Calories: 30.8
Fat: 1.3g
Carbs: 2.7g total (1.3g fiber)
Protein: 2.9g
Folate: 21%
Manganese: 14%
Vitamin K: 11%
Fava Beans
Fava beans are an unconventional snack, give them a try!
1oz cooked Fava Beans
Calories: 30.8
Fat: 0.1g
Carbs: 5.5g total (1.5g fiber)
Protein: 2.1g
Folate: 7%
Manganese: 6%
Copper: 4%
Hazelnuts
Hazelnuts are good for more than just nutella.
1oz dry-roasted Hazelnuts
Calories: 181
Fat: 17.5g
Carbs: 4.9g total (2.6g fiber)
Protein: 4.2g
Manganese: 78%
Copper: 25%
Vitamin E: 21%
Macadamia Nuts
Macadamia nuts are pretty rich. I find I eat far fewer of them in one sitting than other nuts.
1oz dry roasted Macadamia Nuts
Calories: 201
Fat: 21.3g
Carbs: 3.7g total (2.2g fiber)
Protein: 2.2g
Manganese: 43%
Thiamin: 13%
Magnesium & Copper: 8%
Nut Butters
You can get a nut butter version of almost any easily available nut or seed. Peanut butter, almond butter, sunflower seed butter, and more! Stick to all natural, no salt and sugar added variations.
1 tbsp Almond Butter (no aded salt)
Calories: 101
Fat: 9.5g
Carbs: 3.4g total (0.6g fiber)
Protein: 2.4g
Manganese: 19%
Magnesium: 12%
Phosphorus: 8%
Peanuts
Peanuts aren't my favorite. I love peanut butter and peanut products but actual peanuts? Not for me.
1oz dry roasted Peanuts
Calories: 164
Fat: 13.9g
Carbs: 6g total (2.2g fiber)
Protein: 6.6g
Manganese: 29%
Niacin: 19%
Magnesium: 12%
Pecans
Pecans are a nut that people should be eating more of.
1oz dry roasted Pecans
Calories: 199
Fat: 20.8g
Carbs: 3.8g total (2.6g fiber)
Protein: 2.7g
Manganese: 55%
Copper: 16%
Zinc & Magnesium: 9%
Pistachios
I love pistachios. I prefer them in the shell - they taste better and you eat them slower.
1oz dry-roasted Pistachio Nuts
Calories: 160
Fat: 12.9g
Carbs: 7.7g total (2.9g fiber)
Protein: 6g
Copper: 19%
Manganese: 18%
Vitamin B6: 18%
Pumpkin Seeds
Pumpkin seeds are also called Pepitas. Enjoy them!
1oz roasted Pumpkin Seeds
Calories: 146
Fat: 11.8g
Carbs: 3.8g total (1.1g fiber)
Protein: 9.2g
Manganese: 42%
Magnesium: 37%
Phosphorus: 33%
Sunflower Seeds
Sunflower seeds are another good "in the shell" choice. They're also good chocolate coated.
1oz dry roasted Sunflower Seeds
Calories: 163
Fat: 13.9g
Carbs: 6.7g total (3.1g fiber)
Protein: 5.4g
Vitamin E: 37%
Phosphorus: 32%
Selenium: 32%
Trail Mix
Trail mix goes my many names. It can be any mix of nuts, so mix whatever you like best and enjoy!
1oz "traditional trail mix" (with salted nuts & chocolate chips)
Calories: 136
Fat: 8.9g
Carbs: 12.6g total
Protein: 4g
Manganese: 15%
Copper: 12%
Magnesium & Phosphorus: 11%
Walnuts
Walnuts in the shell are best, but they're not as easy to open as other nuts. So, for the most part, shelled walnuts are the way to go.
1oz Walnuts
Calories: 183
Fat: 18.3g
Carbs: 3.8g total (1.9g fiber)
Protein: 4.3g
Manganese: 48%
Copper: 22%
Magnesium: 11%
Sweet & Crunchy Snacks
Bean Chips
Chips come in a variety of options. Check out some awesome bean chips!
Chocolate
In moderation, chocolate is a perfectly acceptable snack. Darker chocolate is better and be careful about what's been added to it.
Cookies
Fig bars are almost like a cookie. Some people might think they're better!
Produce
Fruit and Veggies are great snacks. Try them plain or with dips. If you don't have fresh available, dried fruits are an option (although eat them in moderation).
Granola Bars
These granola bars were designed to be Mediterranean Diet compliant.
Olives
There's little more Mediterranean than olives! You can find a variety of olives on amazon, including these ones that come in multiple flavors!
Rice Cakes
Rice cakes are a nice light and crispy snack. You can get them plain and add some toppings, or buy flavored ones.
Vegetable Chips
Vegetable chips can be made from a wide variety of vegetables. These ones? They're kale chips. And they're delicious.
Whole Grain Chips
If you want a more standard chips, go for something whole-grain.
Yogurt
Greek yogurt is a staple of the Mediterranean diet. I prefer to eat it for breakfast, but it also makes a great snack!
7 Mediterranean Diet Snack Recipes
Homemade snacks can be a lot tastier than packaged ones. Plus, they use fresh ingredients. Try one of these 7 snack recipes!
15 Minute Mediterranean Chickpea Salad
A nice fresh chickpea salad.
Total Time: ~15m
Calories: 196
Fat: 11g
Carbs: 22g total, 5g fiber
Protein: 7g
Ingredients: chickpeas, tomatoes, cucumber, black olives, feta, lemon, olive oil, red wine vinegar, fresh parsley, fresh basil, garlic powder, salt, pepper
Date Cocoa Energy Balls
These energy balls will curb any craving for sweets.
Total Time: ~20m
Nutritional information not provided.
Ingredients: dates, almonds, butter, cacao powder
Greek Yogurt Spinach Artichoke Dip
One of my favorite recipes serves a divine spinach dip with pita chips appetizer. This is better!
Total Time: ~30m
Nutritional information not provided
Ingredients: frozen spinach, artichoke hearts, yogurt, garlic, feta, mozzarella, parmesan
Homemade Tzatziki-Style Sauce
A perfect companion to fresh veggies (or pita chips for a slightly less nutritious snack).
Total Time: Not stated (estimate ~5m)
Calories: 67
Fat: 2g
Carbs: 5g total, 0g fiber
Protein: 7g
Ingredients: yogurt, cucumber, dill weed, garlic powder, pepper, salt
Honey-Ricotta with Strawberries
A sweet and easy snack that you can make ahead (stays fresh up to 5 days in the fridge).
Total Time: not stated (estimate ~5m)
Calories: 201
Fat: 9g
Carbs: 23g total, 2g fiber
Protein: 9g
Ingredients: ricotta cheese, honey, cashews, strawberries
Loaded Mediterranean Hummus
This is like nachos meets pizza but with hummus. Yum yum.
Total Time: ~30m
Nutritional information not provided.
Ingredients: chickpeas, tahini, olive oil, garlic, lemon juice, paprika, cumin, water, fresh cilantro, salt, pepper, tomatoes, red onion, cucumber, sesame seeds
Savory Feta Spinach and Sweet Red Pepper Muffins
This is a great snack to make ahead of time and keep on hand.
Total Time: ~35m
Calories: 240
Additional nutritional information not provided.
Ingredients: AP flour, sugar, baking powder, paprika, salt, milk, olive oil, eggs, spinach, feta, red peppers
Snack to Keep Hunger Away
Being hungry sucks. Nothing is going to derail your diet more than feeling hungry all the time.
The snacks and recipes above will help you fight hunger so you can keep your diet on track.
What’s your favorite Mediterranean snack? Share it in the comments.
Ready for more? Check out the Guide to Animal Proteins next.
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