Easy Snack Ideas on a Mediterranean Diet

Struggling to fit healthy snacks into your day? Find yourself always reaching for a sugary, high-carb energy boost? Want to know the best alternative that will keep you satisfied and help you avoid the hunger pangs? Then my list of easy, snack ideas on a Mediterranean diet may be what you’re looking for!

Snacking can be a real treat for your taste buds and your health – but only if you choose wisely! Instead of reaching for that bag of crips or sweets, why not opt for some delicious, nutrient-packed snacks that will leave you feeling satisfied and energised?

If you’re following the Mediterranean diet (which is basically like taking your taste buds on a trip to the sunny shores of Greece or Italy), then you’re in luck! The Mediterranean diet is all about enjoying fresh, whole foods that are loaded with fibre, protein, healthy fats, and other essential nutrients that your body loves.

So, what kind of snacks can you indulge in while sticking to this delicious diet? Well, there are many possibilities! Try reaching for snacks that are based on wholesome ingredients like nuts, seeds, fresh fruits and veggies, whole grains, and lean proteins. Don’t forget to pay attention to portion sizes if you’re watching your waistline.

By snacking smart and staying true to the Mediterranean diet’s principles, you’ll be treating your body to all the essential nutrients it needs to stay healthy and happy. So go ahead, grab a tasty snack from the list below and enjoy!

NUTS

Nuts are packed with nutrients, including protein, fibre, vitamins, and minerals. They are also rich in antioxidants, which help protect the body against cellular damage. They are high in unsaturated fats which can help protect your heart health. While they will promote feelings of fullness and are a satisfying snack, be aware of keeping the portion size small, as they are also relatively high in calories. 

Almonds, cashews, pistachios, walnuts, and other nuts are a good source of healthy fats and can be a satisfying snack. Peanuts have slightly less healthy fats so it’s best to eat those less often.

Easy snack ideas with nuts

• Nut butter and apple slices: Spread almond, peanut, or cashew butter on apple slices.
  
• Pumpkin seeds, Cashew and Apricot Trail Mix: You can combine your favourite nuts, seeds, and dried fruit for a tasty and portable snack. My go-to option is a super easy, nutrient dense mix of pumpkin seeds, cashew nuts and dried apricots. This mixture is very high in non-haem iron. The vitamin C in the apricots will aid absorption of the iron. 
  
• Roasted nuts: Roast mixed nuts with a sprinkle of sea salt for a crunchy and savoury snack.
  
• Nutty energy balls: Blend dates, nuts, and seeds in a food processor, roll into balls, and refrigerate for a sweet and protein-packed snack.

FRESH FRUIT AND VEGETABLES

It goes without saying that vegetables are good for you but it’s important to remember that our body needs a variety of vegetables to get all the nutrients we need. An easy way to do this is to “eat the rainbow” – try to have a mix of different coloured fruit and vegetables in your snacks. This is great for your gut biome and will also provide a good balance of vitamins and minerals. 

Easy Snack Ideas with Fruit and Vegetables

• Fruit salad: Apples, oranges, bananas, berries, and other fruits are all great options for a quick and easy snack. Try preparing a fruit salad and keeping it in the fridge so it’s ready to eat when you’re hungry. Berries are lower in calories than some other fruits and kiwis are a great source of vitamin C. My favourite combos are:
  • Kiwi + pineapple + mango
  • strawberries + apple + peach
    
• Smashed avocado: make a quick spread by mashing half an avocado with some lemon juice, chilli sauce and a sprinkling of chopped spring onion. Spread it onto a slice of toast or wholegrain crackers for a snack that is very filling and packed with healthy fats, vitamins and minerals. 
  
• Carrot and beetroot salad: add equal amounts of grated raw carrot and raw beetroot with a sprinkling of cumin seeds, olive oil and red wine vinegar. Top with some pumpkin seeds for added iron and enjoy!
  
• Tomato on toast: Rub a slice of toast with a cut garlic clove, place a sliced tomato on top and add a drizzle of olive oil, a sprinkling of fresh chopped basil, some sea salt and black pepper. Delicious!

LEGUMES

Legumes, which include beans, lentils, chickpeas, and peas, are considered to be a healthy food choice as they are high in protein and fibre, they are relatively low in calories and are packed with vitamins and minerals, including folate, iron, potassium, and magnesium. They have been shown to have a cholesterol-lowering effect, which may help reduce the risk of heart disease. It is however important to note that legumes may cause digestive discomfort in some people, especially if they are not used to eating high-fibre foods. To avoid this, it’s best to start with small amounts of legumes and gradually increase your intake over time.

Easy snack ideas using legumes:

• Roasted chickpeas. Delicious, crunchy and satisfying!
  
• Hummus with veggie sticks: I love pairing a snack of carrot sticks with my favourite hummus. This is a satisfying and very nutritious snack. Any crunchy veg will go very well with hummus. Try cucumber, cherry tomatoes, sugar snap peas or peppers. Try my sweet potato hummus for an extra satisfying snack.
  
• Edamame beans: Steam or boil edamame and sprinkle with salt or your choice of seasoning. Edamame is a great source of protein and fibre.
  
• Lentil salad: Toss cooked lentils with chopped veggies (such as tomatoes, cucumbers, and red onion) and a simple dressing of olive oil, lemon juice, and herbs (such as parsley and cilantro).
  
• Black bean dip: Blend canned black beans with salsa, lime juice, and a pinch of cumin for a flavourful dip. Serve with whole grain crackers or sliced veggies.

GREEK YOGHURT

Greek yoghurt is high in protein so keeps you satisfied and has friendly gut bacteria as well as vitamin B12, zinc, calcium and vitamin A. It is also low in sugar so won’t spike your blood sugar level. You can get low fat and full fat versions. If you prefer the full fat yoghurt, be careful of your portion size, especially if you’re trying to lose weight. 

Easy snack ideas with greek yoghurt

• Greek yoghurt and granola: Mix Greek yoghurt with your favourite granola for a crunchy and satisfying snack.
  
• Greek yoghurt with berries: Top Greek yoghurt with fresh berries, such as strawberries, blueberries, or raspberries.
  
• Greek yoghurt and mint dip: Mix greek yoghurt with a teaspoon of mint sauce to make a dip for fresh veggies, such as carrot sticks, celery, or bell pepper slices.
  
• Greek yoghurt, honey and nuts: Mix Greek yoghurt with your favourite nuts, such as almonds, walnuts, or pecans. Add a drizzle of honey if needed. 
  
• Greek yoghurt smoothie: Blend Greek yoghurt with your favourite fruits, such as banana, pineapple, or mango, for a delicious and nutritious smoothie

EGGS

I often keep a few hard boiled eggs in the fridge as a snack. They are a very filling snack on their own, are packed with protein, vitamins and minerals, and are only around 90 calories each. 

Easy snack ideas with eggs

• Egg sandwich: You can make a small egg sandwich with some whole grain bread which would add fibre and make it even more satisfying. 
  
• Egg muffins: these are a great make ahead snack to keep in the fridge. Whisk together 6 eggs, 2 chopped spring onions, ½ tsp smoked paprika and 25g grated cheddar. Brush a muffin tin with oil. Fill the muffin holes with the mixture and top with 25g of grated cheddar. Bake at 180C for 15 minutes. Try added some precooked veg (peppers, broccoli, sweetcorn etc) to the mix for added flavour and vitamins. 
  
• Egg salad: mix hard boiled eggs with avocado and a little greek yoghurt, salt and pepper. Serve on whole grain crackers. 

OILY FISH

Oily fish, such as salmon, mackerel, sardines, and tuna, are an excellent source of omega-3 fatty acids, which are essential for good health. Including oily fish in your diet is a great addition to a healthy diet and is fantastic for the health of your brain, joints, eyes, skin as well as your cardiovascular system. Oily fish is also high in protein and other important nutrients, making it a healthy and nutritious food to include in your diet.

Easy snack ideas with oily fish

• Smoked salmon and cucumber bites: Top sliced cucumbers with smoked salmon and a dollop of Greek yoghurt for a low-carb and protein-packed snack.
  
• Tuna and avocado salad: Mix canned tuna with mashed avocado, chopped tomato, and a squeeze of lime juice.
  
• Sardine toast: Top whole grain toast with mashed sardines, chopped onion, and a sprinkle of paprika for a savoury snack.
  
• Mackerel pate: Blend smoked mackerel with Greek yoghurt, lemon juice, and chopped herbs for a tasty and protein-packed dip.
  
• Salmon and cream cheese pinwheels: Spread cream cheese on a whole grain tortilla, top with smoked salmon, roll up, and slice into pinwheels.

More useful info on the Mediterranean Diet…