“All nuts make great snacks since they have protein, fiber, and healthy fats. But walnuts have the most omega-3 fatty acids of any nut,” explains registered dietitian Lainey Younkin, M.S., R.D. But stick to a ¼ cup serving. Because of their high fat content, the calories in nuts add up fast. Pair it with antioxidant-rich berries like strawberries, blueberries, or raspberries for a filling, balanced snack, adds Younkin.

Fernando’s go-to Mediterranean snack is a slice of fiber-packed whole-grain toast loaded with avocado. “This combo is a great source of fiber, healthy monounsaturated fat, and potassium, essential nutrients for heart health and cognition,” adds Chaparro. For a boost of protein, add a sprinkle of hemp seeds—one tablespoon contains around three grams.

Granola bars tend to be loaded with oats and sugar. Oats aren’t the devil, but if you don’t pair them with the right foods (healthy fats or protein) they can cause glucose spikes. Any bar that has less sugar, and more fiber, protein, and/or healthy fats that emphasizes whole-food ingredients would be a better choice. Make your own, or consider a pre-packaged option like Elemental Bars which are sweetened with organic honey and rely on nuts and seeds for protein and healthy fats.

If you’re feeling sweet, you can’t go wrong with a smoothie. It’s a convenient way to load up on fiber (fruit), protein (milk), and healthy fats (avocado, nuts, or seeds), says Chaparro. She recommends full-fat dairy or lactose-free milk, which has more protein, calcium, vitamin D, and potassium and is more satiating than lower-fat options. 

There are a lot of healthy yogurt options in the dairy aisle, but Younkin recommends Greek yogurt because it’s high in protein—up to 20 grams of protein in one cup. “While one food can’t lead to weight loss, yogurt consumption has been associated with lower body weight, lower body fat, and smaller waist circumference,” she adds. Top it with berries, nuts, or mini chocolate chips (or all of the above) for a sweet treat. 

Fresh fruit is always a good option, but according to Fernando, you should follow one rule: Pair fruit with protein to help balance blood sugar. Blood sugar spikes are inevitable when you eat, but blood glucose variability (high highs and low lows) can predispose you to diabetes—which isn’t great for long-term health (7). “To flatten the curve, pair fruit with a hard-boiled egg, some cheese, or nuts,” says Fernando.

Edamame is the perfect Mediterranean-friendly, balanced snack. “It’s got carbs, protein, and fat,” says Fernando. Edamame also has less fat and more protein than nuts, making it a great option for weight loss, adds Younkin. “Consuming soy is associated with a lower risk of heart disease and may help lower LDL (“bad”) cholesterol.” Stock up on the single-serve bags for an easy grab-and-go snack. 

Make a snack plate with hummus, bean dip, or Greek yogurt dip and raw veggies like sliced bell peppers, cucumbers, baby carrots, and snap peas. “The more color, the better because that means you’re getting a plethora of antioxidants, vitamins, and minerals,” says Younkin. 

Apples are filled with fiber while nut butter is packed with healthy fats, a combo sure to hold you over for hours. Since nut butter can be loaded with sneaky high amounts of inflammatory seed oils, Fernando recommends looking for nut and salt blends only. This is easier to find than you’d think. For example, Trader Joe’s Creamy Unsalted Peanut Butter passes the test with just one ingredient (peanuts) for $2.49.

If you consider yourself too fancy for canned seafood, think again. Canned tuna, salmon, and sardines are high in omega-3s and protein, easy to find, and delicious. Look for the varieties packed in water to cut back on calories or olive oil for a flavor boost, says Fernando. Pair it with whole-grain crackers for extra fiber. 

Trail mix can be a solid healthy snack, given that it typically contains a variety of nuts, seeds, and dry fruit—all of which are Mediterranean-approved. Still, store-bought options can contain more added sugar and sodium than you would think. Steer clear of options with M&M’s or dried fruit made with added sugar, says Fernando. “Preferably make a big batch of your own trail mix with unsalted nuts, seeds, and dried fruit.” 

When you’re craving something salty, olives are the go-to. Most options are relatively low-calorie (around 60 calories for 10 olives), perfect for when you want a bite, but aren’t actually hungry. For a more substantial snack, Chaparro is a fan of a balanced snack plate with olives, cheese or nuts, and fruit.

Artichoke hearts are another way to satisfy salty cravings, Mediterranean style. Consider Trader Joe’s Marinated Artichokes on the Go—they’re quartered and marinated in a flavorful mix of olive oil, vinegar, garlic, basil, and lime zest. At only 15 calories for the whole bag, they make the perfect addition to throw-together small plates. Think: artichoke hearts layered with tomato for more fiber, avocado for a boost of healthy fats, and mozzarella or anchovies for protein, with a little salt and pepper. 

Pre-packaged Mediterranean snacks can be hard to come by, but both Younkin and Fernando swear by fiber- and protein-packed roasted chickpeas. Fernando reaches for pantry-friendly Biena Chickpea Snacks while Younkin roasts her own in the oven with spices like paprika, garlic powder, and salt and pepper. Bonus: These double as the perfect crunchy topper for Mediterranean-inspired salads and bowls.   

These Italian-inspired “Snacking Beans” by Brami are a truly authentic Mediterranean snack, says Younkin. Brami Lupini Beans pack 12 grams of protein and 9 grams of fiber per serving. The pickled beans are marinated with vinegar and simple aromatics like rosemary. “Since the sodium is a little high, be mindful of serving size,” Younkin adds. 

The best thing about the Mediterranean diet? Dark chocolate is allowed in moderation. Our advice: Keep dark chocolate-covered almonds on hand. Chocolate is a good source of polyphenols, antioxidants known for reducing inflammation (8). While almonds are a good source of protein, fiber, and healthy fats, ideal for balancing out the naturally occuring sugars in the chocolate. 

Next time you have a sweet tooth, reach for dates instead of the candy stash. Dates are packed without antioxidants, but they’re high in sugar. “Even though the sugar in dates is natural sugar, pair it with peanut butter, which has protein, fiber, and healthy fat, for a more balanced snack,” says Younkin. 

If you can’t stay away from chips and dips, make this your sub. Cut in half, mini peppers are the ideal scoop for shoveling down even more guac. Plus, they’re packed with antioxidants like vitamin C, says Fernando.

Popcorn may not immediately come to mind when you think about the Mediterranean diet, but it’s a whole grain. The seed oils found in popular microwaveable popcorn (like Orville Redenbacher and Pop Secret), however, aren’t so great. 

Any popcorn made with avocado or olive oil is a better option. For example, O Organics Sea Salt & Olive Oil Organic Popcorn has just three ingredients: organic popcorn, organic extra virgin olive oil, and sea salt. Three cups have 130 calories, 4 grams of filling fiber, and 2 grams of protein. “Eat it on its own or pair it with nuts for a salty, crunchy trail mix with a little more protein,” says Younkin. 

Dolmas—grape leaves stuffed with rice—are tasty enough to serve up as an appetizer but healthy enough for an everyday snack. If you can’t get them fresh, canned dolmas are surprisingly tasty. “Pair them with a yogurt dip for extra protein,” says Fernando.

Not many chips are Mediterranean-approved, although some whole-grain chips, lentil chips, and root vegetable (like sweet potato and taro) chips qualify. Seaweed snacks—while not traditionally Mediterranean—fit within a Mediterranean eating pattern. Gimme Seaweed Snacks use hearty-healthy extra virgin olive oil and are a great source of iodine, vitamin B12, and omega-3s. Slightly sweet, slightly salty seaweed pairs well with creamy avocado, sushi-grade fish, and hydrating veggies like cucumbers.