14 Easy Snack Recipes for the Mediterranean Diet
These packable snack recipes are both healthy and tasty ways to stave off midday hunger. Balanced with whole grains, legumes, fruits and veggies, these dishes make it easy to follow the Mediterranean diet. The Mediterranean diet is one of the best healthy eating patterns to follow, and it's customizable which can help you stick with it for the long term. Prepare these snacks ahead of time for grab-and-go on busy days. Recipes like our Rosemary-Garlic Pecans and Fig & Honey Yogurt are satisfying choices for in between meals.
These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer.
Homemade Trail Mix
Try this with portable mix with any combination of dried fruits and nuts.
Savory Date & Pistachio Bites
A touch of sweetness from the dates and raisins paired with crunch and nuttiness from the pistachios make these bites perfect for an on-the-go snack or as an accompaniment on a cheese board.
Fig & Honey Yogurt
In this Mediterranean-inspired snack, dried figs and honey top plain yogurt. Substitute fresh figs if you can find them.
Lime & Parmesan Popcorn
Skip the bag of microwaved popcorn and satisfy a snack craving by making your own flavored popcorn. In this healthy popcorn recipe, we use Parmesan cheese, lime zest and a hint of chili powder, but feel free to use your favorite spices. For the best flavor, opt for olive oil cooking spray to help the toppings stick to the popcorn.
Apricot-Sunflower Granola Bars
Easy to make at home, these nut-free granola bars can be adjusted to your taste preferences. Simply vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, seeds and/or chocolate chips for the apricots and seeds in this version. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.
Carrot Cake Energy Bites
These no-cook energy bites keep well in the fridge or freezer and are easy to grab on the go for a healthy snack.
This classic hummus recipe couldn't be easier--just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) makes this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.
Date-Pistachio Granola Bars
The mix-ins in these homemade granola bars are inspired by ingredients commonly used in Middle Eastern cooking--dates, hazelnuts, pistachios, tahini and cardamom. But feel free to vary the dried fruit, nuts, seeds and/or spices to your preference. We tested several sticky sweeteners, including maple syrup and honey, but found brown rice syrup held the bars together the best.
Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds.
Seneca White Corn No-Bake Energy Balls
Kaylena Bray shared this recipe, which was passed down to her by her parents, David and Wendy Bray. They're both Seneca White Corn educators in New York State who share their knowledge at hands-on workshops hosted by universities, Native community centers and farms across the country. These no-bake energy balls get lots of staying power from a mix of oats and corn flour, peanut butter, coconut, dried fruit and mixed nuts. They're easily customizable by changing up the dried fruit and nuts. This recipe is part of our spotlight, There's a Movement to Revitalize Indigenous Cuisines and Knowledge—Here's Why That Matters.
Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don't overcrowd the pans.
These curried cashews are impossibly addictive--every time we made them in the Test Kitchen they disappeared in a flash. If you use salted cashews, omit the added salt.
Tuna Salad Spread
This tuna spread recipe is a healthy twist on tuna salad and uses avocado and Greek yogurt in place of mayonnaise. Serve it on cucumber slices, butter lettuce leaves or whole-grain crackers.