Snacks adapted to the Mediterranean diet support many aspects of your health: your brain, your heart, your digestive system and more. That's one reason US News & World Report has ranked the diet among the best in the world for six years in a row. These delicious snack recipes highlight foods like nuts, fruits, vegetables, and whole grains so you can reap the benefits of the Mediterranean diet. Plus, they're full of delicious prebiotic and probiotic ingredients like bananas, beans, and yogurt, which provide fiber and microbiome-supporting bacteria to protect your body from chronic disease and inflammation. Recipes like our Blueberry Banana Muffins and Yogurt Tahini Dip are delicious meals that can help you feel better.
Tiramisu-inspired energy balls
These delicious energy balls are inspired by the flavors of the classic Italian dessert tiramisu. Instant espresso powder provides the bitterness, while dates provide the sweetness, ensuring a balanced taste. At the end there is a dusting of cocoa powder, which gives the dessert its iconic look. As you roll the balls, keep a bowl of water nearby to keep your fingers moist. Rolling will be much easier. And don't let it cool as this will help the mixture stick together.
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Chocolate Peanut Butter Protein Shake
This creamy, protein-packed shake will keep you full for hours and tastes like a chocolate peanut butter banana milkshake. You don't even need to add protein powder for protein in soy milk, Greek yogurt, and peanut butter.
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Banana blueberry muffins
These super moist and fluffy muffins get a protein boost with cottage cheese and peanut butter. The banana, which provides a natural sweetness, does not mask the blueberry flavor. Frozen blueberries work just as well as fresh ones. For a different twist, try sliced raspberries or apples.
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Plain black beans
This creamy bean dip is perfect for a party or picnic. Smoked paprika and ground chipotle provide a bold, earthy flavor, but you can also use regular paprika and cayenne pepper if you don't have other spices on hand.
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High fiber guacamole snack pot
A healthy, flavorful snack is never far away when you toss red pepper strips, pepper jack cheese, and guacamole in a mason jar. To reduce heat, substitute Pepper Jack for regular Jack or Cheddar cheese. Add pretzels, crackers or tortilla chips to enhance this snack.
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Tahini yogurt sauce
Serve this creamy yogurt with baby carrots, radish slices, or whole wheat pita triangles.
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Cheese snack jar
This creamy and crunchy snack contains 20 grams of protein and 5 grams of fiber in a small serving. Adding chickpeas before serving will make them crispy. If you want to put everything in one pot, choose 1/4 cup drained canned chickpeas.
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roasted cabbage
Not a road fan? These crispy kale chips will transform you. For best results, do not upload templates.
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Banana peanut granola bars
These healthy, homemade granola bars are reminiscent of peanut butter and banana sandwiches. Make sure you look for dried bananas and not banana chips. French fries are cooked in oil and can taste bad if stored improperly. We tried several sticky sweeteners, including maple syrup and honey, but found that brown rice syrup held the bars together.
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Kefir berry mint smoothie
Like yogurt, kefir is full of gut probiotics. But it's lower in carbs and has a more drinkable consistency that's perfect for smoothies.
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Sprouted grain toast with peanut butter and banana
Gelatin is delicious, but it's nothing more than the natural sweetener of a nutritious banana. It's the perfect accompaniment to creamy peanut butter and a side of crunchy, high-fiber toast.
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Coconut Cashew Breakfast Bites
Never skip breakfast again. Keep these Coconut Date Breakfast Coolers in the fridge or freezer and you'll always have an option for busy mornings.
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Toast with peanut butter, apples and cinnamon
This Peanut Butter Apple Cinnamon Toast is great for breakfast or a snack.
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Bazooka fries
Make delicious crispy vegetable fries at home with this healthy recipe. Using a mandoline, slice the beets into very thin slices.
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Almond butter and toasted roasted grapes
Almond butter toast with roasted grapes is a sweet, nutty snack. This three-ingredient twist on the classic PB&J makes for a quick and delicious breakfast or snack.
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Read the main article on “Eating well”.