News The 10 Best Mediterranean Diet Snacks From Trader Joe's These Mediterranean diet-approved snacks from Trader Joe's could help you eat healthier and even lose weight. By Jaime Milan Jaime Milan Instagram Jaime Milan completed her undergraduate degree in journalism and English literature at The University of Alabama at Birmingham. After graduation, Jaime worked in local news and as a marketing manager for a national coffee and tea company. She also freelanced for several major publications before joining Cooking Light in 2017 as an associate editor. From 2019 until 2022, she was digital editor for EatingWell, where she found her passion for creating news and lifestyle content. EatingWell's Editorial Guidelines Published on January 6, 2020 Reviewed by Dietitian Lisa Valente, M.S., RD Reviewed by Dietitian Lisa Valente, M.S., RD Instagram Lisa Valente is a registered dietitian and nutrition editor. She studied at the University of Vermont, where she completed her undergraduate studies in nutrition, food science and dietetics, and attended the dietetic internship program at Massachusetts General Hospital to become a registered dietitian. She went on to earn a master's degree in nutrition communication from the Friedman School of Nutrition Science and Policy at Tufts University. She was a nutrition editor at EatingWell for eight years. Prior to EatingWell, Lisa worked as a research dietitian at Griffin Hospital in Connecticut and also taught cooking and nutrition classes. She was a featured speaker at the Academy of Nutrition and Dietetics annual Food & Nutrition Conference & Expo (FNCE) in 2017. EatingWell's Editorial Guidelines Share Tweet Pin Email Photo: Melissa Renwick / Getty Images The Mediterranean diet was just named the best overall diet by U.S. News and World Report. This is the second year in a row the Med diet has cinched this coveted spot, and research says eating this way can do more than just help you drop a pant size—it can also help reduce your risk for chronic diseases like cancer, diabetes, heart disease and dementia. So, what can you eat on the Mediterranean diet? Essentially, this way of eating (and living) prioritizes fruits and veggies, legumes, healthy fats, whole grains, seafood, regular exercise and sharing the occasional glass of wine with loved ones. There aren't any calorie restrictions, counting macros or tracking food in apps—but things like red meat, processed food, butter and refined sugars should be eaten in very limited quantities. (For the full breakdown, check out our Mediterranean diet guide, meal plan, shopping list and more.) We love the Mediterranean diet because it prioritizes nutritious, whole foods and an overall healthy lifestyle. The only downside? Buying groceries on the Med diet can get a little pricey, so went to Trader Joe's—one of our favorite grocery stores for saving money—to find the tastiest (and healthiest) Mediterranean diet snacks. Here, our 10 favorite finds. Nuts All whole nuts are Med-diet approved, but we especially love Trader Joe's marcona truffle almonds for when a mid-afternoon salt craving hits. We promise, you won't even want to reach for that bag of potato chips when these tasty little morsels are nearby. Plain Greek Yogurt A little bit of dairy is fine to eat on the Mediterranean diet, and we love plain Greek yogurt because it's high in protein but low in sugar. Top yours with a handful of berries and nuts for the perfect afternoon pick-me-up or post-dinner treat. Raw Veggies and Hummus We love veggies like mini peppers, sliced cukes, jicama, baby carrots, endives or radishes with hummus. You can likely find all of these at your local store, and Trader Joe's always has new and exciting hummus varieties like buffalo, roasted garlic, Mediterranean or eggplant. Yum! Dried Apricots Looking to snack on something sweet? We love TJ's dried apricots because there's no added sugar or preservatives. Mix a few into a handful of nuts for a DIY trail mix, or nosh on them by themselves (we promise, they're absolutely delicious). Cheese Cheese is a satiating snack (and a little bit is allowed on the Med diet), and we love picking up TJ's mini brie bites to pair with some fruit as an easy and portable option. Jonesing for something more savory? Opt for Trader Joe's feta cheese in brine and melt an ounce over a piece of whole-wheat pita bread with your favorite veggie toppings for a mini Mediterranean-style pizza. Olives Trader Joe's has so many yummy olive options. We love the portable containers for snacks, but you can't go wrong with any heart-healthy option you choose. Just watch the sodium content—olives can be pretty salty! Date Bites With no added sugar, these date bites are made of dates, fruit, seeds and nuts—perfect for taking on the go or stashing in your desk for when you get a hankering for something sweet! Air-Popped Popcorn While popcorn may not be a traditional Mediterranean delicacy, whole grains (like air-popped popcorn) are! Trader Joe's has so many delicious popcorn options—just make sure to opt for the air-popped kind and look out for added sugars. We love the organic air-popped popcorn with olive oil, or the air-popped popcorn with herbs and spices (it tastes kind of like ranch dressing mix!) Dark Chocolate The Mediterranean diet is easy to follow because it doesn't deprive you of dessert—in fact, dessert is encouraged in moderation! For those moments where your sweet tooth can't be tamed, we suggest picking up some of Trader Joe's dark chocolate wedges. They're perfect for portion control, and they're delicious! "Just" Beets or Carrots TJ's has bags of dehydrated sliced beets and rainbow carrots that mimic the flavor and crunch of potato chips—except they're "just" beets or carrots and a little salt! So go ahead and get your snack on while getting in an extra serving of veggies. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit