As convenient as packaged snacks are, homemade ones not only taste better (and are often more nutritious), but they can also be incredibly easy to make. These 21 Mediterranean diet snack recipes deliver on flavor and healthy fats and won’t make you wish you had hit up the vending machine instead. Snack attack that.
What’s the difference between a pizza lunch and flatbread snack, you ask? For starters, this recipe goes heavy on the veggie toppings and light on the crust and cheese, meaning you’re getting more of those nutrients and less of the ingredients that can cause post-pizza bloat. But don’t worry: Less cheese doesn’t mean less flavor. Using burrata means the creamy level is still super high. We love whipping one up for dinner and bringing leftover slices for snacks the next day.
Not sure what to do with leftover lox? We say package up that smoked salmon, some endive leaves, and goat cheese spread for the ultimate low-carb, healthy-fat afternoon snack. Even though endive leaves are pretty sturdy, we suggest leaving the spreading and loading for right before eating instead of prepping in advance. Top with freshly chopped dill for some herby freshness and feel free to change up the type of goat cheese you buy (garlic, herb, black pepper) to keep things interesting.
Salads can actually make awesome snacks—especially when they’re filled with protein, like this simple chickpea mix. And because there’s no lettuce, there’s no need to worry about anything getting soggy. Make a big batch on the weekend—the longer it soaks in the dressing, the better—and dish into single-serve containers to take with you whenever you’re on the go. For extra protein, add diced chicken or canned tuna or salmon.
Hummus alone is an amazing snack. But loaded hummus is actually where it’s at. Topped with spiced chickpeas, crunchy cucumber, creamy feta, juicy tomato, and plenty of fresh herbs, this is the perfect recipe to keep in the fridge and dig into when hanger strikes. Use whole-wheat pita chips or crackers for Mediterranean diet-friendly dippers or cut thick pieces of bell pepper for veggie-friendly scoops.
What can’t you do in a Crock-Pot? Walnuts, cashews, coconut flakes, and Paleo-friendly chocolate chunks are tossed into the pot (with coconut oil and vanilla extract) to make a dessert-like snack that won’t give you a sugar high.
No, we’re not giving up on hummus just yet. But we are always up for trying something different. Whether you’re experiencing chickpea fatigue or you simply want to change things up, we say give this eggplant dip a go. Smoky, loaded with extra veg (cucumber and tomato make perfect toppers), and sprinkled with toasted pine nuts, this dip is the best snack when you’re craving something filling (and creamy). It’s also a great filler for pita—like a Mediterranean quesadilla.
Sure, Greek yogurt and granola are delicious (and easy), but have you ever tried yogurt with melted peanut butter? Let us tell you: It’s a game changer. Vanilla Greek yogurt is further flavored with a sprinkle of nutmeg and topped with sliced banana, ground flaxseed, and peanut drizzles for a much healthier spin on what ultimately tastes like fro-yo. For some hearty grains, add unsweetened granola and feel free to add whatever fresh fruit you have on hand.
Trade in chips for these salty and satisfying roasted chickpeas. Spiced with oregano, garlic powder, and black pepper, and doused in lemon juice and red wine vinegar, these crunchy bites get better every day. To avoid over-snacking (they’re that good), keep the batch at home and load into baggies before heading out for the day. They also taste great sprinkled on top of salads or mixed with homemade veggie chips.
Savory muffins are certainly worth savoring. Full of spinach, feta, peppers, and paprika, these egg-filled muffins are a great single-serve snack to have on hand. Sub whole-wheat flour for all-purpose to keep it in line with the Mediterranean diet and feel free to experiment with adding other veggies, like broccoli, mushrooms, or sun-dried tomato.
Why buy pita chips when you can make your own with two simple ingredients? Though these are technically lavash chips, they taste just like pita but are a touch thinner—meaning you can eat that many more, right? Dip into the lemon parsley dip if you’re interested in making something from scratch or opt for store-bought tzatziki. (After all, you did already make the chips.)
Granola is great, but sometimes we want something with a little more protein. When we don’t want to rely solely on Greek yogurt for that boost, we turn to quinoa. Left uncooked so it can become super crispy, this quinoa-filled granola makes for a great bowl of cereal, quick snack (sans any extra ingredients), or, of course, topper for yogurt. Throw in fresh or dried berries to lift it up that much more and feel free to skip the sugar.
Who said spinach and artichoke dip isn’t healthy?! Whoever did clearly hadn’t met this recipe. Yes, it has cheese (three to be exact), but it actually gets a majority of its creaminess from Greek yogurt—a Mediterranean diet favorite. Using an entire pack of frozen spinach, this dip delivers just as much on the greens as it does in gooey goodness. It even tastes great with veggie dippers, like carrots and bell peppers, so you can load up. (Do it for the veggies.)
So you’re saying we have to buy 15 types of beans to make this recipe? We would never ask that of you. Instead, this recipe uses a 15-bean soup mix to provide all that variety. Dijon mustard, cumin, and honey make up the light yet punchy dressing, and bell pepper, scallions, corn, red onion, and tomatoes make it look (and taste) like a fiesta in a bowl. With all those protein-packed legumes, it’s the perfect midday snack to carry you all the way to dinner.
This five-ingredient smoothie recipe hits our taste buds in all the right spots. Secret citrus adds unexpected tartness, and porridge oats make it much more filling than the average sip. Spice with cinnamon or nutmeg to pull it all together and feel free to sub apple juice if orange isn’t for you.
Cucumber bites aren’t just an awesome party snack, they’re also a great snack in general. Full of healthy fats from smoked salmon and avocado and crunch from cucumber, these bite-size eats are the ideal solution to snacks when you’re looking to keep things low-carb. If avocados aren’t in season—we know, it pains us too—feel free to sub cream cheese or goat cheese. We also love topping with a squirt of hot sauce when we’re feeling spicy.
These banana and blueberry muffins make us feel anything but blue. Full of fiber from oats and whole-wheat flour and flavor from the nutmeg, maple syrup, blueberries, and butter, these muffins are a great on-the-go snack or comforting bite when you’re looking for a vehicle for good ol’ butter. Pro tip: The muffins rise a lot when baking, so make sure not to fill the cups before baking.
Why stick to potato when you can enjoy turnip, parsnip, and multi-colored beet chips? Spiced with thyme, garlic, and cumin, these veggie crisps are far more versatile than the average bag of salt-covered crisps. To round out this healthy snack, pair with a protein-packed dipping sauce, like this buttermilk-parsley beauty.
What to do with all those leftover dried lentils… for starters, you can make a dip, like this spicy, chunky, curry-filled recipe that makes hummus feel flavorless in comparison. (We’re not exaggerating.)This eight-ingredient recipe is all about the spices—in fact, only one ingredient isn’t a spice—and is a nice departure from dip classics like hummus and guac. Pair with whole-wheat crackers or sliced veggies, or simply gobble up with a spoon.
A simple way to enjoy countless Mediterranean flavors: Put ’em all on a skewer. This recipe can be mixed and matched however you see fit. Sub shrimp or prosciutto for the chicken, Kalamata for the green olives, opt for sun-dried tomatoes if you prefer them to fresh, toss on toasted whole-wheat bread for a dose of carbs, and slather with balsamic for something a little sweeter. It’s amazing how something as simple as a stick can deliver so much satisfaction.
One of our favorite ways to load up on veggies is to roll them up in a wrap. This recipe sticks to Mediterranean diet staples like bell pepper, cucumber, olives, and hummus, and can be thrown together in minutes—meaning it’s easy to enjoy anytime, anywhere (talk about #snackgoals). Add spinach leaves or artichoke for extra greens and use flavored hummus like lemon or garlic for a touch of extra oomph.
One of our most used Mediterranean diet tricks is skipping the mayo and using substitutes like Greek yogurt or lemon juice and olive oil to bind together ingredients like flaky fish. This recipe uses the latter and loads up on crunchy, fresh veg to create a tuna salad that’s far from the chunky dip you often see at the store. Stuff into a pita for something a little more substantial or tuck into lettuce cups so you can skip the spoon and eat with your hands (let’s be honest: It’s way more fun).