Anti-Inflammatory Snacks for the Mediterranean Diet

Renowned for its status as one of the healthiest diets globally, the Mediterranean diet is rich in vegetables, fruits, proteins, whole grains, and healthy fats.

These ingredients are well-suited to combat common symptoms of inflammation, such as fatigue, digestive issues, and muscle discomfort. To make adopting this eating style a delightful experience, we’ve curated snacks that are infused with anti-inflammatory components like chickpeas, kale, and pistachios. Our recipes, including Avocado Hummus and Pistachio & Peach Toast, marry the best of both worlds to help you feel revitalized and nourished.

1. Savory Date & Pistachio Bites

A hint of sweetness from dates and raisins, combined with the crunch and nuttiness of pistachios, makes these bites ideal for a quick snack on-the-go or as an accompaniment on a cheese board.

2. Avocado Hummus

This vibrant green hummus recipe couldn’t be simpler—just toss a few ingredients in the food processor and blend away! Aquafaba (the liquid from a can of chickpeas) and avocado create an extra smooth and creamy texture for this healthy dip. Pair it with veggie chips, pita chips, or crudités.

3. Peanut Butter Energy Balls

These healthy peanut butter and chocolate energy balls provide a blend of simple and complex carbohydrates to give you an energy boost whenever needed.

4. Caprese Skewers

We’ve taken all the classic caprese salad ingredients and layered them onto skewers for a quick appetizer. These tomato-mozzarella-basil skewers are simple to assemble and perfect for any gathering.

5. Pistachio & Peach Toast

This breakfast is perfect for using leftover ricotta cheese, and it comes together in just 5 minutes.

6. Garlic Hummus

This garlic hummus recipe is also a breeze to make—just blend a few ingredients in the food processor.

7. Rosemary-Garlic Pecans

These savory spiced nuts are excellent for snacking, adding to a cheese board, or serving as a mini appetizer.

8. Ricotta & Yogurt Parfait

Reminiscent of a lemon cheesecake, this healthy breakfast recipe is easy to prepare in the morning. Alternatively, mix the filling in a jar the night before and top it with fruit, nuts, and seeds when you arrive at work.

9. Salt & Vinegar Pumpkin Seeds

Salt-and-vinegar seasoning isn’t limited to chips. These roasted pumpkin seeds, coated with salt and vinegar, offer a briny, crunchy treat. Soaking the seeds in vinegar ensures that the vinegary flavor remains after baking.

10. Apple with Cinnamon Almond Butter

With a dash of cinnamon, this healthy snack transforms from basic to exceptional.

11. Cranberry-Almond Energy Balls

These energy balls are a perfect make-ahead snack, combining cranberries, almonds, oats, and dates. Maple syrup and tahini bind everything together while adding a touch of sweetness and bitterness.

12. Seneca White Corn No-Bake Energy Balls

This recipe, shared by Kaylena Bray and passed down by her parents, David and Wendy Bray, both Seneca White Corn educators in New York State, gets its lasting power from a mixture of oats, corn flour, peanut butter, coconut, dried fruit, and mixed nuts. It’s highly customizable by altering the dried fruit and nuts. This recipe is part of our spotlight, “There’s a Movement to Revitalize Indigenous Cuisines and Knowledge—Here’s Why That Matters.”

13. Classic Hummus

Hummus is easy to make at home with just a few pantry items. Drizzle it with your best-quality extra-virgin olive oil and chopped parsley. Enjoy it with warm whole-wheat pita bread or cut-up vegetables.

14. Apricot-Sunflower Granola Bars

These nut-free granola bars are easy to make at home and can be adjusted to suit your taste preferences. You can simply swap 2 cups of any combination of small (or chopped) dried fruit, seeds, and/or chocolate chips for the apricots and seeds in this version. We tested several sweeteners, including maple syrup and honey, but found that brown rice syrup held the bars together the best.

15. Carrot Cake Energy Bites

These no-cook energy bites can be stored in the fridge or freezer and are a convenient, healthy snack on the go.

16. Kale Chips

Even if you’re not a fan of kale, these crispy baked kale chips might change your mind. For the best results, avoid overcrowding the baking pans.

17. Pumpkin Seeds with Everything Bagel Seasoning

Everything bagel spices add an extra burst of flavor to these roasted pumpkin seeds, making them a delicious treat any time of day.

18. Cauliflower Hummus

Is there anything cauliflower can’t do? This versatile ingredient can replace chickpeas in a lightened-up version of hummus that’s equally flavorful and zesty.

19. Crunchy Roasted Chickpeas

Instead of nuts, try this satisfying snack. These tasty legumes are lower in calories and rich in fiber.

20. Everything-Bagel Crispy Chickpeas

Crispy, salty, and packed with everything-bagel goodness, these crispy chickpeas make a delicious, healthy snack on their own or tossed into a salad for an added crunch. To achieve the best crisp, remove the skins from the chickpeas. You can find “everything bagel seasoning” in the spice aisle, as it’s now widely available in most supermarkets.

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