If the phrase “healthy packaged snacks” seems like an oxymoron, that is because it is. However, if you’re attempting to follow the Mediterranean diet, finding such quick-fix foods might be one of the keys to success! After all, you won’t have difficulty loading your plate with fresh fruits, vegetables, fish, extra-virgin olive oil, nuts, seeds, and whole grains (all diet mainstays) during regular mealtimes. Still, you’ll need a good supply of fast snacks on hand for when hunger hits in between.
Believe us when we say that eating like a Greek is worth the effort if you want to enhance your health. According to a review published in Circulation Research in February 2019, the Mediterranean diet, based on the eating patterns of people who live near the Mediterranean Sea, can help lower the risk of heart disease and stroke. (It’s no surprise that it consistently ranks among U.S. News & World Report’s top yearly diets.)
1. This Saves Lives Madagascar Vanilla Almond & Honey
This Saves life is a snack bar startup devoted to improving on-the-go nutrition and eradicating child malnutrition worldwide. How does it function? Each granola bar purchased delivers a nutritious meal to a malnourished youngster. This charitable snack contains almonds and flaxseed and is sprinkled with honey and Madagascar vanilla. They’re also gluten- and dairy-free; however, if you’re sensitive to these components, be warned that their traces may be present in the product from the production facility.
Madagascar Vanilla Almond & Honey, Amazon.com
2. Thrive Market Organic Roasted and Salted Mixed Nuts
Nuts are an essential part of the Mediterranean diet. According to the Mayo Clinic, they are high in heart-healthy elements like fiber and omega-3 fatty acids, and protein. This delicious, not-too-salty blend contains Brazil nuts, almonds, cashews, and pecans and is organically certified. For a warm snack, toast them in the oven with your favorite seasoning and drizzle with olive oil.
3. Plentils Garlic and Parmesan Lentil Chips
These chips are prepared from lentils, a high-protein bean-like plant popular in the Mediterranean diet. This crispy snack is gluten-free and dairy-free for individuals who avoid gluten. Pair them with hummus for a heartier noon snack.
4. Peeled Snacks Gently Dried Organic Apple
Is there no fresh fruit available? With these snack-size dried pieces, you may reap the benefits of apples while enjoying their naturally sweet taste. As Harvard Health Publishing points out, the sole component is apples, so you don’t have to worry about extra sugars or preservatives that are common in dried fruit. Serve them on their own or with Greek yogurt or trail mix.
5. Nature’s Bakery Blueberry Fig Bars
Try these gluten-free blueberry fig bars if you want a snack that doubles as a dessert. These bars are made with whole-wheat flour, a mainstay in the Mediterranean diet, and are free of chemicals and additives. They’re also vegan and Kosher. Nature’s Bakery attempts to use only organic products in their snacks, such as dried cane sugar for sweetness, rather than high fructose corn syrup. However, the first, fourth, and sixth components are all sugar, so bear in mind that this is a treat.
6. Terrasoul Superfoods Organic Hulled Sunflower Seeds
Seeds are an essential part of the Mediterranean diet because they provide a variety of critical elements, such as magnesium and potassium, and are a good source of protein. The hulled sunflower seeds from Terrasoul are not only organic but also raw and unsalted. Research published in the Journal of Food Science and Technology in September 2019 shows that raw seeds have better nutritional content than roasted seeds. Bake them with your preferred spice or sea salt to offer a more intriguing touch.
Terrasoul Superfoods Organic Hulled Sunflower Seeds (2 pounds), Amazon.com
7. Paskesz Ultra Thin Rice Squares With Quinoa
This low-calorie snack combines two Mediterranean diet staples, whole-grain rice, and quinoa, with a sprinkle of sea salt. Spread peanut butter or sunflower seed butter on a rice cake for a whole, protein-rich snack. According to the USDA, two tablespoons of sunflower seed butter has around 5.5 grams of plant protein!)
Paskesz Ultra Thin Rice Squares With Quinoa (Pack of 3), Amazon.com
8. Rhythm Zesty Nacho Kale Chips
Here’s a fresh take on the traditional kale chip. While you would assume this robust, flavor-packed snack can’t possibly be healthy, you’ll be astonished to hear that Rhythm employs only completely natural ingredients like apple cider vinegar and (a tiny bit of) pure cane sugar.
9. Chocolove Almonds and Sea Salt in Strong 70 Percent Dark Chocolate
Because the Mediterranean diet emphasizes moderation, indulging in dark chocolate occasionally is OK. In addition to being Mediterranean-approved, dark chocolate is high in antioxidants and has been linked to improved heart health. This chocolate bar is made with whole almonds and a dash of sea salt and comes in “strong dark chocolate,” which means it has 70% cacao – a dietitian’s dream. 1 ounce (oz), or around 13 of a bar, per serving
10. Saffron Road Falafel Crunchy Chickpeas
With its crispy falafel chickpeas, Saffron Road merged two Mediterranean classics. According to a December 2016 paper in Nutrients, one key advantage of chickpeas (apart from their capacity to make hummus) is that the bean can help decrease LDL, or “bad,” cholesterol. Consume these chickpeas on their own or add them to a tasty veggie salad for a crouton-like crunch.
Saffron Road Falafel Crunchy Chickpeas, Amazon.com
11. Siggi’s Icelandic Style Skyr Açai and Mixed Berries Nonfat Yogurt
Greek yogurt, which has been strained to eliminate additional lactose and sugar, is another Mediterranean diet staple. According to Harvard Health Publishing, this superfood is packed in calcium and vitamin D and contains almost double the protein of regular yogurt.
Siggi’s Icelandic Style Skyr Açai and Mixed Berries Nonfat Yogurt (Pack of 12), Amazon.com
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