Mediterranean Diet Snacks: 50 Delicious Options for Longevity

Nutritious snacks inspired by Mediterranean cuisine.

baked feta sticks mediterranean diet snack

Are you looking for delicious and nutritious Mediterranean diet snacks that will promote longevity and support your health goals? You’ve come to the right place! In our comprehensive guide, I have created a list of 50 mouthwatering Mediterranean diet snacks that will satisfy your cravings while keeping you on track, whether it’s for maintaining your ideal weight or wellness goals. Loaded with key nutrients, these snacks not only taste amazing but also provide a range of health benefits.

Following a Mediterranean diet has been linked to increased longevity and a reduced risk of chronic diseases. By incorporating these snacks into your daily routine, you can experience these benefits firsthand. From colorful fruit salads bursting with antioxidants to wholesome whole grain crackers topped with flavorful Mediterranean spreads, we have something for every palate.

Our carefully selected Mediterranean diet snacks are packed with complex carbohydrates, fiber, vitamins, and minerals, ensuring you stay energized and nourished throughout the day. Plus, they are incredibly versatile, making them suitable for any time- whether you need a mid-morning pick-me-up or a post-workout snack. We’ve made sure to include kid friendly school snacks.

50 Mediterranean Diet Snacks

Best Mediterranean diet snacks

Explore the abundance of flavors and textures the Mediterranean diet has to offer with these 50 snack ideas. Eating healthily has never been this satisfying! Fuel your body with these longevity-promoting snacks and embrace the Mediterranean lifestyle. We’ve included tons of mouthwatering recipes. You may find a few new foods listed below. I highly recommend trying something new to save to your recipe file.

1. Hummus with Pita Bread or Vegetable Sticks

roasted garlic hummus

Hummus is a great healthy option for eating on the go! Not only is it packed with nutrients, but it’s also incredibly tasty. You can purchase many different types of hummus at the grocery store, or make your own from scratch! This hummus recipe is perfect to pack for school lunches.

Try this recipe: Roasted Garlic Hummus

2. Baked Feta Sticks with Hot Honey Dip

baked feta sticks with hot honey dip

Our baked feta sticks with hot honey dip are so good that it will feel like you’re indulging even though they’re actually good for you! Loaded with protein and savory flavor, this is a recipe the entire family will enjoy. This feta recipe was created by renowned Chef Giorgio Pintzas Monzani, from the Mediterranean region. Be sure to check out his simple but delicious Marinara Sauce. More of his Mediterranean recipes coming soon.

Try this recipe: Baked Feta Sticks with Hot Honey Dip 

3. Tomato Bruschetta on Whole Grain Baguette Slices

easy classic bruschetta

Fresh tomato, red onion, garlic, and basil team up with olive oil and dark balsamic vinegar to create a filling snack that is just as delicious as it is nutritious!

Try this recipe: Easy Classic Bruschetta

4. Classic Cucumber and Tomato Salad  

classic cucumber and tomato salad

If Mediterranean flavors are what you crave, look no further than this awesome cucumber and tomato salad, It’s so simple yet so good! I personally created this salad recipe that’s very much part of the Mediterranean diet.

Try this recipe: Classic Cucumber and Tomato Salad 

5. Caprese Salad with Cherry Tomatoes, Mozzarella Balls, and Fresh Basil

caprese salad in a jar

Our caprese salad in a jar is one of the easiest on the go snacks for sticking to the Mediterranean diet! You can also serve it on a plate, in a bowl, or even on little skewers (perfect as a party appetizer!) 

Try this recipe: Caprese Salad in a Jar 

6. Roasted Chickpeas

roasted chickpeas

Hello, plant-based protein! Roasted chickpeas are a fantastic and versatile snack option. Add whatever seasonings you wish to fit your cravings. We went for a little bit of a spicy kick by adding garlic powder, paprika, and cayenne!

Try it: Roasted Chickpeas

7. Greek Stuffed Peppers with Tzatziki Sauce

Greek stuffed peppers

Filling enough to be served as a meal, these Greek stuffed peppers will make an awesome energizing snack, too. With powerhouse ingredients like ground turkey and quinoa, you can rest assured that hunger won’t be a problem. 

Try it: Greek Stuffed Peppers with Tzatziki Sauce

8. Raw Almonds, Walnuts or Mixed Nuts

herb roasted nuts

Raw almonds and walnuts are both super nutritious snacks on their own. But grabbing a handful of mixed nuts is a wonderful way to get a wide range of nutrients. Try the recipe below for a boost of nutrients and flavor!

Try this recipe: Herb-Roasted Nuts 

9. Baked Zucchini Chips

oven baked zucchini chips

This healthy snack will satisfy your cravings for something salty and savory, while remaining waistline friendly! So much better than reaching for a bag of chips!

Try it: Oven Baked Zucchini Chips 

10. Grilled Eggplant Burgers

grilled eggplant burgers

Grilled eggplant can be enjoyed in a number of ways, but one of our favorite options is serving it up on some slider or hamburger buns! But don’t let this vegetarian option fool you, it’s hearty enough to fill you up for hours.

Try this recipe: Mediterranean Grilled Eggplant Burgers With Cheese 

11. Tabouleh Salad

12 Easy Lunch & Snack Ideas That Won't Get Old

While we often think about salad for lunch or dinner, this light and refreshing tabouleh salad is perfect for snack time too! 

Try this recipe: Tabouleh Salad with Whole Wheat Pita Crisps 

12. Greek Salad

healthiest greek salad

We all love a good Greek salad! But for a fun snack time twist, add ingredients to a skewer! Begin with a layer of cucumber, a chunk of feta cheese, a cherry tomato, and finally a kalamata olive. 

Try this recipe: Healthiest Greek Salad 

13. Tuna Cucumber Sandwiches

tuna cucumber sandwiches

Seafood is essential to a well-rounded Mediterranean diet. Combining tuna fish with cucumber provides a light yet filling lunch reminiscent of Mediterranean cuisine. You can serve the ingredients in a number of ways, but we recommend a cucumber boat or sandwich! 

Try this recipe: Tuna Cucumber Sandwiches 

14. Tzatziki Yogurt Sauce with Sliced Cucumbers or Whole Wheat Pita Bread

Tzatziki Yogurt Sauce

If you’ve been enjoying Mediterranean diet snacks for a while, you’ve no doubt tasted tzatziki sauce! Our tzatziki sauce is healthy, tasty, and perfect for snack time when served alongside fresh cucumbers or pita bread. 

Try this recipe: Tzatziki Yogurt Sauce 

15. Roasted Red Pepper Dip with Pita Chips or Vegetable Sticks

simple red pepper dip

Speaking of dips, this roasted red pepper dip is another easy nutritious snack option. It can go from kitchen to table in just 5 minutes. 

Try this recipe: Simple Red Pepper Dip 

16.Spinach and Feta Cheese Lettuce Wrap

spinach and feta lettuce wrap

Nothing says Mediterranean cuisine quite like the pairing of spinach and feta! A super low calorie way to enjoy these flavors is to serve them in a lettuce wrap. But for a special treat, add some spinach and feta to phyllo dough to make little spanakopitas. Yum!

Try this recipe: Spinach and Feta Lettuce Wrap 

17. Oven Baked Cheesy Artichoke Dip 

oven baked cheesy artichoke dip

The delectable taste and texture of this cheesy baked artichoke dip is too good to pass up. It’s the perfect appetizer for football Sunday!

Try this recipe: Oven Baked Cheesy Artichoke Dip 

18. Whole Grain Bread Topped with Avocado and Smoked Salmon

salmon avocado bites

Avocado and salmon are two excellent sources of Omega-3 fatty acids (healthy fat), as well as protein! This simple snack can be put together in no time, but will leave you feeling full and focused for hours. 

Try this recipe: Salmon Avocado Bites 

19. Fruit and Yogurt Salad

skinny fruit and yogurt salad

This simple recipe can be enjoyed anytime of day. Protein-packed Greek yogurt teams up with an assortment of fresh fruit to create a snack that is not only delicious but nutritious as well!

Try it: Skinny Fruit and Yogurt Salad

 20. Greek Chicken Meatballs with Yogurt Dill Sauce

Greek chicken meatballs with yogurt dill sauce

Meatballs are often thought of as a dinner time option, but we love eating them as a high-protein, low-carb snack! These Greek chicken meatballs are mouthwatering on their own, but once topped with some yogurt dill sauce, the flavor hits a whole new level! 

Try this recipe: Greek Chicken Meatballs and Yogurt Dill Sauce 

21. Roasted Pumpkin Seeds

chili lime roasted pumpkin seeds

Pumpkin seeds are a classic grab and go snack when you’re trying to eat healthier. Our recipe for chili-lime spiced pumpkin seeds packs an awesome flavor punch. But if you’re searching for Mediterranean flavors, try seasoning them with a blend of garlic powder, onion powder,  oregano, basil, parsley, or dill. You can add in some rosemary or thyme, too!

Try this recipe: Chili-Lime Spiced Pumpkin Seeds 

22. Stuffed Mushrooms with Feta Cheese, Spinach, and Breadcrumbs

easy stuffed mushrooms

You may view stuffed mushrooms as more of a party appetizer however this nutritious recipe is wonderful as a healthy Mediterranean snack! Throw one or two in your lunch bag for an easy to eat bite, anytime you need it!

Try this recipe: Easy Stuffed Mushrooms Recipe 

23. Greek-Style Yogurt Parfaits with Layers of Granola and Fresh Berries

breakfast berry yogurt crunch

If you need some midday energy, this is the snack for you! Greek yogurt, crunchy granola, and fresh berries will leave your taste buds satisfied, stomach happy, and mind focused. 

Try this recipe: Breakfast Berry and Yogurt Crunch 

24. Olives

cucumber quinoa salad with ground turkey olives and feta

Great as a snack on their own (or stuffed with some feta cheese!), we love throwing olives into our salads and onto our sandwiches. They’re a great source of healthy fat and Vitamin E!

Try this recipe: Cucumber Quinoa Salad With Ground Turkey, Olives, & Feta 

25. Low-Carb Eggplant Pizza

Low-Carb Eggplant Pizza Recipe

Another great way to enjoy eggplant is to turn it into a pizza! This recipe swaps out pizza crust for eggplant rounds and the result is truly delicious. And not to mention, lower in carbs!

Try this recipe: Low-Carb Eggplant Pizza Recipe 

26. Baked Feta Cheese with Sun Dried Tomatoes

baked feta cheese

This baked feta cheese recipe is another great snack for game day! Not only is it incredibly easy to make, but it’s made with nutritious ingredients that you can feel good about. 

Try this recipe: Baked Feta Cheese 

27. Crostini with Cranberry Fig Jam and Brie

Crostini with Cranberry Fig Jam and Brie

Tart cranberry complements sweet fig in this delectable jam. Add in some savory brie cheese and you’ve got a seriously tasty snack or appetizer on your hands. 

Try this recipe: Crostini with Cranberry Fig Jam and Brie 

28. Delicious Greek Chicken Kebabs

greek chicken kebabs

Kebabs make for a super simple grab and go snack. These Greek chicken kebabs offer moist, flavorful chicken layered between red onion, tomato, and zucchini!

Try this recipe: Delicious Greek Chicken Kebabs 

29. Pistachios

spinach rolls with ricotta and pistachios

Nuts are another go-to snack option and in our opinion, pistachios are one of the best! Enjoy them on their own or try out our spinach rolls with ricotta and pistachios. 

Try this recipe: Spinach Rolls with Ricotta & Pistachios 

30. Easy Zucchini Fritters

easy zucchini fritters

Sometimes keeping it simple really is the best option! These easy zucchini fritters are made with basic ingredients, but when combined the result is absolutely delicious. 

Try it: Easy Zucchini Fritters 

31. Air Fried Edamame 

Air-fried edamame

Edamame is a fantastic source of protein and fiber. And while there are many different ways to prepare this nutritious ingredient, using the air fryer is one of the most satisfying. 

Try this recipe: Air-Fried Edamame 

32. Goat Cheese Spread

zucchini crostini with goat cheese

This fantastic Mediterranean snack is made with fresh garden ingredients and soft goat cheese, making for one tasty bite. It’s a crowd pleaser, for sure. 

Try this recipe: Zucchini Crostini with Goat Cheese Spread 

33. Greek Rosemary Beet Chips with Tzatziki Dip

Greek Rosemary beet chips with tzatziki dipping sauce

There are many ways to enjoy freshly made tzatziki dip, but beet chips are one of our favorites. This option is not only more unique than potato chips, but lower in salt and calories, too. 

Try this recipe: Beet Chips with Tzatziki Dipping Sauce 

34. Roasted Artichoke with Skinny Aioli 

roasted artichoke with skinny aioli

This gourmet snack is chock full of delicious flavor that will keep you coming back for more. 

Try this recipe: Roasted Artichoke with Skinny Aioli 

35. Dried Apricots and Walnuts

no-bake fruit energy bars

When it comes to snacks, easier is always better! Grabbing a handful of dried apricots and walnuts will satisfy your cravings for sweet and savory very easily. But you can also try them in our no bake fruit energy bars. Simply swap some walnuts in for the almonds, or use both!

Try this recipe: No-Bake Fruit Energy Bars 

36. Grilled Zucchini Caprese

grilled zucchini caprese

Caprese is a classic Mediterranean dish but our grilled zucchini elevates it to a new level. Plus, serving the caprese on zucchini spears makes them an easy to enjoy snack from just about anywhere. 

Try this recipe: Grilled Zucchini Caprese 

37. Carrot and Hummus Pita Pockets 

carrot and hummus pita pockets

5 ingredients, 10 minutes, and a whole lot of nutrients! That’s what you get with this easy to make carrot and hummus pita pockets recipe!

Try this recipe: Carrot and Hummus Pita Pockets 

38. Homemade Baked Falafel with Tangy Tahini Sauce 

homemade baked falafel

Our baked falafel is made of chickpeas and a variety of different herbs and spices. And while the falafel is tasty enough on its own, the tangy tahini sauce makes it even better!

Try this recipe: Homemade Baked Falafel with Tangy Tahini Sauce 

39. Mediterranean Quinoa-Stuffed Baked Tomatoes 

mediterranean quinoa stuffed baked tomatoes

Ingredients from the Mediterranean region work together in this recipe to create a snack that is both delicious and nutritious! 

Try this recipe: Mediterranean Quinoa-Stuffed Baked Tomatoes 

40. Parmesan Eggplant and Spinach Dip 

parmesan eggplant and spinach dip

Our delectable parmesan eggplant and spinach dip is yet another snack option that’s perfect for the weekend! It’s super simple to make and even easier to devour!

Try this recipe: Parmesan Eggplant and Spinach Dip 

41. 6-Ingredient Tuna Salad Stuffed Eggs 

6-ingredient tuna salad stuffed eggs

We love bringing these energizing tuna salad stuffed eggs as a weekday snack! Each bite is bursting with protein and healthy Omega-3 fatty acids to keep you full and focused until dinner.

Try this recipe: 6-Ingredient Tuna Salad Stuffed Eggs 

42. Herby, Juicy Watermelon, Tomato and Feta Salad 

herby juicy watermelon, tomato, and feta salad

This may sound like a strange combo but we urge you to try it before you knock it! Full of fresh ingredients, and overflowing with sweet and salty flavors, this recipe is sure to be a hit with everyone lucky enough to get a taste of it!

Try this recipe: Herby, Juicy Watermelon, Tomato and Feta Salad 

43. Roasted Red Pepper Hummus with Whole Wheat Crackers or Celery Sticks

roasted red pepper hummus

Our roasted red pepper hummus is a superstar when it comes to healthy Mediterranean snacks. Easy to eat on the go, pack it alongside your favorite whole grain crackers, celery sticks, carrots, or bell peppers!

Try this recipe: Roasted Red Pepper Hummus 

44. Chocolate Hummus Fruit Dip 

chocolate hummus fruit dip

In the mood for something sweet? We’ve got you covered, thanks to this delightful chocolate hummus fruit dip. It’s the perfect way to satisfy your sweet tooth in a healthy way. 

Try this recipe: Chocolate Hummus Fruit Dip 

45. Quick and Easy Roasted Veggie Kebabs 

roasted veggie kebabs

Vegans, vegetarians, and meat eaters agree that these quick and easy roasted veggie kebabs are a must try snack! Enjoy them on their own, throw them in a salad, or serve them up with your favorite protein. 

Try this recipe: Quick and Easy Roasted Veggie Kebabs 

46. Whole Grain Crostinis with Smoked Salmon and Ricotta

crostini with smoked salmon and lemon ricotta

This is a flavor pairing made in heaven! The smoked salmon is complemented beautifully by the rich, lemony ricotta. An added benefit is that this recipe offers a hefty dose of protein and healthy fat. 

Try this recipe: Crostini with Smoked Salmon and Lemony Ricotta Recipe 

47. Smashed Avocado on Whole Grain Toast with Feta Cheese

3-ingredient avocado feta toast

Enjoy our smashed avocado and feta toast morning, noon, or night! And what’s better than an ultra healthy, family-friendly snack? One that takes just minutes to prepare!

Try this recipe: 3-Ingredient Avocado and Feta Toast 

48. Classic Italian Meatballs

classic italian meatballs

Snacks that can be made ahead of time are a win! Snacks that taste just as good a few days later? Even better! And that’s what you get with these flavorful, protein-packed Italian meatballs. 

Try this recipe: Classic Italian Meatballs 

49. Mediterranean Couscous Cakes

Mediterranean Couscous Cakes

These couscous cakes are made with Mediterranean ingredients like spinach, dill, feta, and red onion and will be ready to enjoy in just 15 minutes.

Try this recipe: Mediterranean Couscous Cakes 

50. Baked Tomatoes Stuffed With Rice 

baked tomatoes stuffed with rice

This filling Mediterranean snack is perfect if you need something to hold you over until dinner time. Add in some grilled chicken or even a leftover meatball for some additional protein!

Try this recipe: Baked Tomatoes Stuffed With Rice 

These Mediterranean diet snacks are not only delicious but are also packed with nutrients, making them perfect choices for a healthy eating plan. 

If you enjoyed these snacks, you might also like to try Our Best Mediterranean Diet Recipes!

Also, be sure to follow us on Facebook and Pinterest so you never miss out on an exciting new recipe!

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Gale Compton

Gale co-founded SkinnyMs. with a goal to provide women with delicious recipes, fitness routines, and ways to reach their ideal weight. Gale has been featured on the Today Show in which she won a cook off for the best Lasagna. Be sure to search for her winning recipe, Skinny Lasagna Rolls.

Guided by her firm belief in healthy eating and the power of exercise, Gale has written two cookbooks and several fitness ebooks. She earned her Fitness Training Certification from, National Exercise & Sports Trainers Association. Gale loves to run with her dog Maggie and has completed numerous half-marathons.

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