15+ Heart-Healthy Mediterranean Diet Snack Recipes

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On May 19, 2025

The Mediterranean diet is one known as one of the healthiest diets around for a reason. Because it focuses on ample produce, legumes, healthy fats and lean proteins, following the Mediterranean diet can provide health benefits, like supporting brain health and lowering blood sugar levels. These Mediterranean diet snack recipes are also lower in saturated fat and sodium, two nutrients that are important to be mindful of for heart health. Snacks like our White Bean–Stuffed Mini Bell Peppers and Caprese Skewers come together quickly and easily to help you satisfy your between-meal hunger while supporting your well-being.

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Tzatziki Cucumber Slices

Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

Tzatziki cucumber slices offer a refreshing, quick snack with just three ingredients. The crispness of the cucumbers complements the creamy, tangy tzatziki, creating a light and flavorful bite.

White Bean–Stuffed Mini Bell Peppers

Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek

Mini bell peppers are the perfect vessel for delivering creamy bean dip with a crunchy chickpea topping in this easy snack. Crunchy chickpeas are easy to make at home, or you can buy them already prepared and flavored with spices to add your own unique twist.

Caprese Skewers

Photographer / Jen Causey, Food Stylist / Emily Nabors Hall

We take all the ingredients of a classic caprese salad and layer them onto skewers for a quick snack. These tomato-mozzarella-basil skewers are easy to assemble and perfect for any occasion.

Lemon, Mint & White Bean Dip

EatingWell

This quick, healthy dip is an easy appetizer or snack. If you don’t have cannellini beans, chickpeas work just as well. Serve this tasty dip alongside veggies, crackers, pita or pretzels.

Blueberry Cobbler Energy Balls

Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Emily Nabors Hall

These blueberry energy balls feature dried blueberries, oats and pecans that combine to give you a bite-size taste of blueberry cobbler. You can use almond butter for a nuttier taste or sunflower butter for something mellower to bind them together.

Cottage Cheese Snack Jar

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

This creamy, crunchy snack packs 20 grams of protein and 5 grams of fiber in one small mason jar. Adding the chickpeas right before serving will keep them crunchy.

Rice Cake Snackwich

Ted Cavanaugh

Upgrade your rice cake snack with a schmear of almond butter and some sliced apple. This quick sandwich boasts 5 grams each of fiber and protein to help keep you satisfied.

Pistachio & Peach Toast

This fruit-topped toast is great when you have leftover ricotta cheese. Juicy peaches pair well with the creamy ricotta, and a sprinkling of pistachios adds a nice contrast.

Cottage Cheese Snack Jar with Fruit

Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,

Create a creamy and on-the-go snack by combining protein-packed cottage cheese with sweet chopped peaches. Elevate the flavor by adding a hint of vanilla extract, cinnamon or a drizzle of honey as a finishing touch.

Avocado Hummus

This vibrant green hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away! Aquafaba (the liquid from a can of chickpeas) and avocado make this healthy dip extra smooth and creamy. Serve with veggie chips, pita chips or crudités.

Savory Date & Pistachio Bites

A touch of sweetness from the dates and raisins paired with crunch and nuttiness from the pistachios make these bites perfect for an on-the-go snack or as an accompaniment on a cheese board.

Easy Black Bean Dip

Smoked paprika and ground chipotles add a robust, earthy flavor,tp this creamy black bean dip.

Peanut Butter Energy Balls

Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco

These healthy peanut butter and chocolate energy balls deliver a mixture of simple and complex carbohydrates to help fuel you up whenever you need a little boost.

Baked Broccoli-Cheddar Quinoa Bites

Photography / Fred Hardy, Styling / Jennifer Wendorf / Kay Clarke

These savory muffin-like quinoa bites are low in carbs and a good source of protein–plus we love their cheesy flavor.

Blueberry-Pecan Energy Balls

Dried blueberries and pecans team up with cacao nibs for a chocolaty treat any time of day. The cacao is a bit more bitter than chocolate, but the maple syrup helps tame it. Almond butter and chia seeds provide protein to make these bites substantial snacks to fuel your body.

Garlic Hummus

This garlic hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away!

Apple with Cinnamon Almond Butter

With a pinch of cinnamon, this healthy snack goes from basic to brilliant.

Curried Cashews

These curried cashews are irresistible–every time we made them in the Test Kitchen, they disappeared in a flash. If you use salted cashews, omit the added salt.