The Mediterranean Diet is a powerhouse nutritional diet. It packs so many incredible benefits. That being said, it can feel a little daunting at times to adopt a specific nutritional protocol at times. Eating the Mediterranean way doesn’t have to mean complicated recipes or long prep time. In fact, some of the most nutritious Mediterranean-style foods are naturally simple: fresh produce, healthy fats, lean proteins, and bold flavors.

These 20 snack ideas are quick, flavorful, portable, and around 200 calories—perfect for busy days, blood sugar balance, or staying nourished between meals. Each includes quick modifications, plus calories + macro estimates to help your readers stay aligned with their wellness goals.

1. Olives & Cheese

What it is:
10 kalamata olives + 1 oz feta cheese.
Why it works: Healthy fats, satisfying saltiness, and no prep.

Modifications:
– Use goat cheese or mozzarella.
– Swap olives for marinated artichokes.

Nutrition: ~200 calories | 4g carbs | 6g protein | 18g fat

2. Apple Slices with Almond Butter

Half a medium apple + 1 tbsp almond butter.

Modifications:
– Gluten-free naturally.
– Swap almond butter with tahini for a Mediterranean twist.

Nutrition: ~195 calories | 19g carbs | 3g protein | 13g fat

3. Yogurt with Mango & Cashews

1/2 cup Greek yogurt + 1/4 cup mango + 1 tbsp chopped cashews.

Modifications:
– Swap mango for berries.
– Use coconut yogurt for dairy-free.

Nutrition: ~205 calories | 20g carbs | 10g protein | 10g fat

4. Bell Peppers with Spiced Hummus

1 cup sliced peppers + 1/4 cup hummus mixed with paprika & lemon.

Modifications:
– Swap peppers for cucumbers or snap peas.
– Add chili flakes for heat.

Nutrition: ~180 calories | 16g carbs | 6g protein | 10g fat

5. Dark Chocolate & Walnuts

1 square (10g) 70% chocolate + 1 tbsp walnuts.

Modifications:
– Use pistachios or pecans.
– Add a sprinkle of sea salt.

Nutrition: ~200 calories | 8g carbs | 3g protein | 16g fat

6. Avocado on Sourdough

1/4 avocado mashed on 1/2 slice sourdough.

Modifications:
– Gluten-free bread if needed.
– Add lemon + chili flakes.

Nutrition: ~210 calories | 22g carbs | 4g protein | 10g fat

7. Cottage Cheese with Cinnamon & Honey

1/2 cup cottage cheese + drizzle honey + cinnamon.

Modifications:
– Swap honey for chopped dates.
– Use Greek yogurt if preferred.

Nutrition: ~190 calories | 14g carbs | 14g protein | 7g fat

8. Roasted Chickpeas

1/3 cup roasted chickpeas (homemade or store-bought).

Modifications:
– Add smoked paprika or za’atar.
– Use fava beans instead.

Nutrition: ~180 calories | 24g carbs | 7g protein | 6g fat

9. Dried Fruit + Nuts

2 tbsp mixed dried fruit + 1 tbsp pistachios.

Modifications:
– Choose apricots or figs for Mediterranean authenticity.
– Gluten-free naturally.

Nutrition: ~200 calories | 22g carbs | 3g protein | 11g fat

10. Hard-Boiled Egg with Olive Tapenade

1 egg + 1 tbsp olive tapenade.

Modifications:
– Replace tapenade with pesto.
– Add cucumber slices for volume.

Nutrition: ~170 calories | 2g carbs | 8g protein | 14g fat

11. Cucumber Boats with Tuna

½ can tuna (in water) mixed with lemon and herbs, served in cucumber halves.

Modifications:
– Swap tuna for canned salmon.
– Add Greek yogurt instead of mayo.

Nutrition: ~210 calories | 3g carbs | 20g protein | 12g fat

12. Med-Style Trail Mix

1 tbsp almonds + 1 tbsp pistachios + 1 tbsp golden raisins.

Modifications:
– Add coconut flakes.
– Skip raisins for lower carbs.

Nutrition: ~205 calories | 16g carbs | 5g protein | 13g fat

13. Tomato Slices with Feta & Olive Oil

1 medium tomato + 1 oz feta + drizzle olive oil.

Modifications:
– Add oregano or basil.
– Use goat cheese for lower lactose.

Nutrition: ~200 calories | 5g carbs | 5g protein | 17g fat

14. Hummus & Whole Grain Crackers

2 tbsp hummus + 4–5 whole grain crackers.

Modifications:
– Use almond flour crackers for GF.
– Add sliced radishes.

Nutrition: ~190 calories | 20g carbs | 5g protein | 9g fat

15. Mini Caprese Plate

1 oz mozzarella + 5 cherry tomatoes + 1 tsp olive oil + basil.

Modifications:
– Drizzle balsamic.
– Swap mozzarella for ricotta.

Nutrition: ~180 calories | 5g carbs | 7g protein | 14g fat

16. Smoothie Shot

½ cup almond milk + 1/2 banana + 1 tbsp almond butter + cinnamon.

Modifications:
– Add collagen for protein.
– Swap banana for berries.

Nutrition: ~200 calories | 20g carbs | 4g protein | 12g fat

17. Stuffed Dates with Ricotta & Walnuts

2 medjool dates stuffed with 1 tsp ricotta & 1 walnut each.

Modifications:
– Add a micro-drizzle of tahini or honey.
– Use almonds as a substitute.

Nutrition: ~196 calories | 37g carbs | 3g protein | 5g fat

18. Smoked Salmon & Cucumbers

1 oz smoked salmon + cucumber slices + lemon.

Modifications:
– Add capers.
– Serve with whole grain crackers.

Nutrition: ~120 calories | 2g carbs | 8g protein | 8g fat
(Add crackers to reach 200 calories.)

19. Grapes & Cheese Cubes

1/2 cup grapes + 1 oz manchego or feta.

Modifications:
– Use berries if preferred.
– Add walnuts for crunch.

Nutrition: ~195 calories | 16g carbs | 7g protein | 12g fat

20. White Bean Dip & Veggies

1/4 cup white bean dip + carrots or cucumbers.

Modifications:
– Use tahini instead of olive oil for creaminess.
– Add lemon + rosemary.

Nutrition: ~200 calories | 22g carbs | 7g protein | 8g fat

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