The Complete List of Mediterranean Diet Approved Snacks to Keep You Feeling Full All Day
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Looking for some healthy snack options that are Mediterranean diet approved? Look no further! In this blog post, I’ve gathered a list of my favorite go-to snacks that are sure to become staples in your daily routine as well.
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How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.
However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.
I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
The Complete List of Mediterranean Diet Approved Snacks to Keep You Feeling Full All Day
Keep Satisfied with Nuts
Nuts are a great snack choice and come with many nutritional benefits. They are high in fiber, come with an average of 5 grams of protein per ounce (about 1/4 cup), and provide you with vitamin E, magnesium, and selenium. Healthline has a great article that highlights the many benefits of including nuts in a well-balanced diet.
Pairing nuts with fruit makes for a sweet and delicious snack. Try these pairings:
Blueberries and almonds
Grapes and walnuts
Strawberries and pecans
Cashews and raisins
Curb Your Sweet Tooth with Fruit
A bowl of fruit salad makes for a great pick-me-up snack mid-morning or in the early afternoon. My favorite go-to snack is a delicious bowl of blueberries with a handful of walnuts. You might also try your hand at making a colorful fruit salad with grapes, strawberries, blueberries, and clementines - among many other combinations!
Get Your Daily Serving of Veggies with Snacks!
Vegetables make up a large part of the Mediterranean diet. Luckily, the ways to prepare and enjoy them are endless, making them easy to enjoy for breakfast, lunch, dinner, and snacks. Below are my go-to veggie-filled snacks:
sliced tomatoes drizzled with olive oil, seasoned with salt, pepper, and a sprinkle of feta cheese
carrots and celery cut into strips and dipped in hummus
zucchini slices baked into “chips” and dipped in tzatziki
sliced tomatoes with mozzarella and fresh basil, drizzled with balsamic vinegar
Beans and Legumes - As Snacks?!
Chickpeas and edamame are the star legumes in the Mediterranean diet. Both are delicious roasted and seasoned with your choice of spices.
Here are a few ideas to inspire you to incorporate more of these fiber-filled snacks into your day. You can also find roasted varieties at the grocery store, however, look for ones that are “dry-roasted” as the others are usually roasted in peanut or other high-processed oils:
Roasted chickpeas seasoned with garlic powder, salt, curry powder, and/or cayenne powder
Veggies dipped in hummus (chickpeas)
Roasted edamame with sea salt - a great on-the-go snack!
Baba Ganoush (eggplant dip)
Have you tried chocolate hummus? - It’s incredible! Check your local grocery store to see if they carry it (or make your own using the recipe below). Enjoy by dipping strawberries, bananas, or apples in this delicious alternative to traditional hummus!
Chocolate Hummus
Ingredients:
1 can (15 ounces) chickpeas, drained and rinsed
1/4 cup unsweetened cocoa powder
1/4 cup pure maple syrup
2 tablespoons creamy almond butter
1 teaspoon vanilla extract
Pinch of salt
Optional toppings: chopped nuts, shredded coconut, fresh berries
Directions:
In a food processor, combine the chickpeas, cocoa powder, maple syrup, almond butter, vanilla extract, and salt.
Blend until smooth and creamy, scraping down the sides as needed.
Taste and adjust the sweetness or cocoa intensity if desired.
Transfer the chocolate hummus to a serving bowl.
Sprinkle with optional toppings like chopped nuts, shredded coconut, or fresh berries for added texture and flavor.
Serve with fruit slices, pretzels, graham crackers, or your favorite dippers.
Note: Leftover chocolate hummus can be stored in an airtight container in the refrigerator for up to 5 days.
Greek Yogurt - A Surprisingly Filling Snack
Oh, do I love me some Greek Yogurt! This food comes with so many health benefits including keeping your gut happy with good bacteria, supporting bone health and muscle recovery, and maintaining a healthy body weight. Greek yogurt is also high in protein, Vitamin B12, Riboflavin (B2) Vitamin A, and Zinc.
Greek yogurt is extremely versatile and can be used as a dip for fruit or vegetables, made into dressings, or used as bases such as with deviled eggs. Snacks that incorporate Greek yogurt include:
Greek yogurt with fruit and a drizzle of honey
Tzatziki (made with Greek yogurt) and veggies
Deviled eggs made with Greek yogurt
There are a few things to look out for when shopping for Greek yogurt. Many brands come with a variety of flavors, meaning they come with more sugar. There are also full-fat, low-fat, and fat-free choices. I personally go for the full-fat (whole) option as including this type of fat comes with many health benefits. Check out the articles below for supporting details:
Eggs - A True Superfood
Hard-boiled and deviled eggs make for great high-protein snacks to keep you full between meals. Sprinkle smoked paprika into your deviled eggs for a little extra kick of flavor!
How to make deviled eggs in 10 minutes:
Add 6 whole eggs to a pot of water and baking soda and bring the water to a boil.
Once the water has started to boil, set a timer for 10 minutes.
After the 10 minutes, allow the eggs to cool in the pot with the water or move the eggs to a bowl of ice water, which can also aid in peeling the shells off more easily.
Once cooled, peel off the egg shells and cut the eggs in half.
Scoop out the yolks and add to a bowl.
Add 1 tsp. yellow mustard, 1/4 cup mayonnaise or whole Greek yogurt, salt and pepper to the bowl with the egg yolks.
Scoop the mixture back into the egg whites, then sprinkle with smoked paprika.
Avocado Toast
Avocado toast has become quite popular, probably because of how darn delicious it is! Mash up half of an avocado with a fork, mix in about 1/2 teaspoon of lemon juice, season with salt and pepper, and slather it onto a high-quality, whole-grain piece of toast. Delicious!
There you have it - delicious, Mediterranean-diet-approved snacks to keep you feeling full through the day.
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
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