- Mediterranean-style snacks can support heart health and satiety.
- These snacks deliver at least 7 grams of protein per serving.
- Pairing protein with fiber and healthy fats helps maintain steady energy.
When people think of what constitutes a Mediterranean diet, they often imagine a plate full of colorful vegetables, whole grains, and healthy fats, but protein plays an important role, too. While balanced meals are essential to a nutritious diet, smart snacking can contribute key nutrients, help maintain energy levels, and support satiety.
The Mediterranean diet encourages enjoyment and variety while offering several health benefits. Research shows that this way of eating is associated with improved heart health and better blood sugar control, which are risk factors for conditions like heart disease and type 2 diabetes. Choosing snacks that align with Mediterranean dietary principles, which emphasize minimally processed foods, healthy fats, plant-forward ingredients, and lean sources of protein, is a great way to ensure your snack time is nutrient-dense and satisfying.
These five high-protein, low-effort snacks contain at least 7 grams of protein per serving, and fit seamlessly into the Mediterranean diet (and a busy day!).
1. Greek Yogurt with Berries & Walnuts
What You’ll Need:
· ½ cup nonfat plain Greek-style yogurt
· ½ cup berries
· ¼ cup unsalted walnuts
Protein: 13–14 grams
Greek-style yogurt is one of the key components of the Mediterranean diet. It’s both high in protein and contains probiotic benefits, which makes it great for snacking. Unlike traditional yogurt, Greek-style yogurt is strained, resulting in a thicker texture and a higher amount of protein. It has also been associated with lower levels of triglycerides and cholesterol, which can decrease the risk of heart disease. Combining the yogurt with other nutritious foods that align with the Mediterranean dietary principles, such as antioxidant-rich berries and omega-3-packed walnuts, adds a source of fiber and heart-healthy fats.
2. Hummus with Vegetables & Whole Wheat Crackers
What You’ll Need:
· 3 tablespoons hummus (or 1/3 of recipe)
· 2 stalks celery
· 45g reduced-sodium wheat crackers
Protein: 7–8 grams
Typically made from chickpeas, tahini, olive oil, and garlic, hummus is a Mediterranean classic. Chickpeas provide a source of plant-based protein and fiber, while tahini contributes healthy fats and minerals. Tahini also contains antioxidants, like sesamin, that have been shown to help lower both total cholesterol and LDL (also known as “bad” cholesterol) levels. Keeping cholesterol levels in a healthy range is important for maintaining heart health and reducing the risk of developing chronic diseases. Pairing hummus with crackers and vegetables also boosts the fiber and nutrient content of this satisfying Mediterranean-inspired snack.
3. Cottage Cheese with Tomatoes & Herbs
What You’ll Need:
· ½ cup low-fat cottage cheese
· 1/3 cup cherry tomatoes, halved
· 1 tablespoon fresh herbs, chopped
Protein: 12 grams
Cottage cheese has grown in popularity due to its versatility. It pairs well with traditional Mediterranean flavors and can easily be transformed into a savory, protein-rich snack. Just a ½ cup of low-fat cottage cheese provides approximately 12 grams of high-quality protein, which can help with weight loss and long-term weight maintenance. Because protein takes longer to digest, it helps promote satiety, or feelings of fullness, and may reduce overall calorie intake by keeping hunger at bay in between meals. Due to their lycopene content, tomatoes regularly may help protect against heart disease by neutralizing inflammation that contributes to plaque buildup in the arteries. Pairing the cottage cheese with fresh herbs and tomatoes creates a balanced, satiating snack combining protein-rich dairy and antioxidant-rich vegetables with flavorful, minimally processed ingredients.
4. Sardines on Whole-Wheat Toast
What You’ll Need:
· 1 slice whole wheat toast
· 1 standard can sardine (75g) sardines
Protein: 22 grams
Nicole Randazzo MA, RD, CDCES recommends sardines because they provide high-quality protein plus omega-3 fats, specifically EPA and DHA, which support heart health and reduce inflammation. “The addition of the whole-grain toast adds fiber for steadier energy,” adds Randazzo.
Sardines are becoming increasingly popular because they’re affordable and minimally processed, making them an accessible way to increase seafood intake. When paired with whole grains, this sardine snack fits perfectly into the Mediterranean diet.
5. Ricotta Toast with Honey and Pistachios
What You’ll Need:
· 1 slice whole wheat toast
· 2 tablespoons whole-milk ricotta cheese
· 1 teaspoon honey
· 1 tablespoon chopped pistachios
Protein: 8-9 grams
Ricotta cheese provides a creamy texture, a source of protein, and pairs well with both sweet and savory flavors, making it a satisfying base for a Mediterranean-style snack. When spread on whole-wheat toast, it delivers a hearty balance of protein and complex carbohydrates that help support steady energy levels. The addition of the pistachios adds a source of heart-healthy monounsaturated fats and plant-based protein, while the drizzle of honey offers natural sweetness without overpowering the dish. Together, this combination reflects the Mediterranean diet’s emphasis on whole grains, minimally processed ingredients, and nuts.
Other Tips for Healthy Snacking
Healthy snacking doesn’t have to be complicated; it’s all about balance and intention. Start with these simple tips:
- Pair protein with fiber: Combining protein with fiber-rich foods like fruits, vegetables or whole grains supports fullness and helps to stabilize energy levels.
- Mind portion sizes: Remember that snacks are meant to complement meals, not replace them.
- Include healthy fats: Olive oil, nuts, and seeds help to enhance flavor and build out the nutrient profile of your snack.
- Plan ahead: Avery Zenker, RDN, BASc, MAN recommends preparing snacks ahead of time so they’re ready to go when you’re hungry, which makes healthier choices easier throughout the week.
- Include variety: Kara Holton, MS, RDN, LDN, MCHES suggests “eating a variety of different snacks throughout the week can keep you interested and excited about your food”, and can also help you get in all those important nutrients that are helpful for your health overall.
Our Expert Take
High-protein snacks can easily fit within the Mediterranean diet when they emphasize whole foods, healthy fats, and variety. From Greek yogurt and legumes to seafood and dairy, these snacks deliver at least 7 grams of protein per serving while supporting heart health and promoting satiety. With thoughtful snack choices, it’s possible to stay energized, support heart health, and enjoy foods that align with the principles of a Mediterranean diet.
