If the phrase “healthy packaged snacks” seems contradictory, you’re not alone. It often feels that way, but if you’re following the Mediterranean diet, having convenient, on-the-go snacks can be a game-changer! While you’ll easily fill your meals with fresh fruits, veggies, fish, olive oil, nuts, seeds, and whole grains—core components of this diet—keeping quick bites handy is crucial for those moments when hunger hits between meals.
The effort to embrace Mediterranean eating is definitely worth it if you’re looking to improve your health. A 2019 review in Circulation Research revealed that this diet, inspired by the eating habits of people around the Mediterranean Sea, can reduce the risk of heart disease and stroke. It’s no surprise it consistently ranks highly among U.S. News & World Report’s best diets.
To keep you on track, we’ve rounded up some quick and easy snack options that align with the Mediterranean diet and may boost your health.
1. This Saves Lives Madagascar Vanilla Almond & Honey
This company not only provides a nutritious snack but also supports child malnutrition efforts globally. Each granola bar purchase helps provide a meal to a child in need. Packed with almonds, flaxseed, honey, and Madagascar vanilla, these bars are gluten- and dairy-free (though traces may remain).
2. Thrive Market Organic Roasted and Salted Mixed Nuts
Nuts are a key Mediterranean food, offering a mix of protein, fiber, and heart-healthy omega-3 fatty acids. This savory mix of Brazil nuts, almonds, cashews, and pecans is certified organic. For an extra treat, toast the nuts with olive oil and seasoning for a warm snack.
3. Plentils Garlic and Parmesan Lentil Chips
Lentils, a plant packed with protein, are central to the Mediterranean diet. These chips are gluten-free and dairy-free, making them perfect for those with dietary restrictions. Pair them with hummus for a satisfying snack.
4. Peeled Snacks Gently Dried Organic Apple
Missing fresh fruit? These dried apple slices, made from nothing but apples, are a great alternative. They offer the sweetness and benefits of apples without added sugars or preservatives. Enjoy them solo or add to yogurt or trail mix.
5. Nature’s Bakery Blueberry Fig Bars
If you crave a snack that feels like dessert, try these gluten-free, organic fig bars. Made with whole-wheat flour, these bars are also Kosher and vegan. While they contain sugar, they avoid high fructose corn syrup and other additives.
6. Terrasoul Superfoods Organic Hulled Sunflower Seeds
Sunflower seeds are a staple in Mediterranean eating, offering essential nutrients like magnesium and potassium. These organic, raw, unsalted seeds are an excellent protein source. Roast them with your favorite seasoning for an extra flavorful option.
7. Paskesz Ultra Thin Rice Squares With Quinoa
Combining two Mediterranean favorites—whole-grain rice and quinoa—these low-calorie rice squares make a light yet satisfying snack. Add peanut or sunflower seed butter for a protein boost.
8. Rhythm Zesty Nacho Kale Chips
A flavorful twist on traditional kale chips, these are made from all-natural ingredients like apple cider vinegar and pure cane sugar. They’re a great healthy option when you’re craving something savory and crunchy.
9. Chocolove Almonds and Sea Salt in Strong 70 Percent Dark Chocolate
Moderation is key in the Mediterranean diet, and dark chocolate is a healthy indulgence. This 70% cacao bar with almonds and sea salt is full of antioxidants and promotes heart health. Stick to a small portion (1 oz) for a satisfying treat.
10. Saffron Road Falafel Crunchy Chickpeas
Combining chickpeas with Mediterranean falafel flavors, these crunchy chickpeas are a great source of protein and fiber. Chickpeas also help lower “bad” LDL cholesterol. Enjoy them on their own or sprinkle over a salad for added crunch.
11. Siggi’s Icelandic Style Skyr Açai and Mixed Berries Nonfat Yogurt
Greek yogurt is a Mediterranean diet favorite, packed with protein, calcium, and vitamin D. This Icelandic-style yogurt offers a higher protein content than regular yogurt, making it a great choice for a nutritious snack.