30 High-Protein Mediterranean Snacks to Keep You Satisfied

A snack that’s mostly crackers or a granola bar tends to leave you hungry again an hour later. Adding protein, fiber, and a little healthy fat usually makes a snack more satisfying. These 30 high-protein Mediterranean snacks do exactly that, using foods from the Mediterranean pantry: Greek yogurt, eggs, beans and chickpeas, lentils, fish, nuts, seeds, olive oil, and cheeses like feta and ricotta.

Most have 10 to 25 grams of estimated protein per serving, and many can be made ahead for the whole week. A few are lower in protein but pair well with a hard-boiled egg or a cup of yogurt if you want more. The American Heart Association’s Mediterranean diet overview emphasizes vegetables, legumes, whole grains, nuts, olive oil, and fish, with moderate dairy and poultry. These snacks follow that pattern.

Read this before you start

Serving sizes matter. Snacks are easy to over-portion, especially nuts, cheese, and dips. Each recipe lists a serving size; the estimated nutrition is based on it.

About the nutrition numbers. Protein and calories are estimates calculated from the ingredient amounts using standard food-composition values. Greek yogurt and cottage cheese vary a lot by brand, so check your labels. Optional ingredients aren’t counted.

Keep cold snacks cold. Eggs, yogurt, dips, fish, and cheese should stay refrigerated. If you pack them for work or school, use an insulated bag with an ice pack. The USDA’s leftovers guidance recommends not leaving perishable food out longer than 2 hours (1 hour above 90°F/32°C). Most dips and prepped snacks keep 3–4 days in the fridge; hard-boiled eggs in the shell keep about a week.

Watch the sodium. Feta, olives, smoked salmon, and canned fish add up quickly. Balance them with fresh vegetables and unsalted nuts.

Looking for more protein ideas? See our easy snacks with 15 grams of protein or more and our Mediterranean diet breakfasts with 25 grams of protein.

1. Greek Yogurt Bowl with Walnuts and Cinnamon

The simplest high-protein snack there is. Plain Greek yogurt is the base; walnuts add crunch and a little honey keeps it from tasting too tart.

Serves: 1. Time: 3 minutes.

Ingredients

• 1 cup plain 2% Greek yogurt
• 2 tablespoons chopped walnuts
• ½ cup fresh berries or sliced figs
• 1 teaspoon honey
• Pinch of ground cinnamon

Instructions

1. Spoon the yogurt into a bowl.
2. Top with walnuts, fruit, honey, and cinnamon.

Estimated nutrition: 300 calories; 25 g protein; 24 g carbohydrate; 3 g fiber; 12 g fat.

2. Hummus and Egg Snack Box

A grown-up lunchbox snack. Assemble four at once on Sunday and grab one each day.

Serves: 1. Time: 5 minutes (with eggs already cooked).

Ingredients

• 2 hard-boiled eggs, peeled and halved
• ¼ cup hummus
• 1 cup mixed raw vegetables (cucumber, bell pepper, cherry tomatoes, carrots)
• 5 Kalamata olives
• Pinch of paprika and black pepper

Instructions

1. Arrange the eggs, hummus, vegetables, and olives in a divided container.
2. Sprinkle the eggs with paprika and pepper. Refrigerate up to 4 days.

How to hard-boil eggs: Place eggs in a pot, cover with cold water by 1 inch, and bring to a boil. Cover, remove from the heat, and let stand 12 minutes. Move to ice water for 5 minutes before peeling.

Estimated nutrition: 320 calories; 17 g protein; 18 g carbohydrate; 6 g fiber; 20 g fat.

3. Crunchy Za’atar Roasted Chickpeas

Za’atar, a blend of thyme, sesame, and sumac, gives these chickpeas a tangy, herby flavor. They’re best the day they’re made but stay crunchy for about 2 days in a loosely covered jar.

Serves: 4 (about ⅓ cup each). Time: Prep 5 minutes; roast 30 minutes.

Ingredients

• 2 cans (15 ounces each) chickpeas, drained, rinsed, and patted very dry
• 1½ tablespoons extra-virgin olive oil
• 1½ teaspoons za’atar
• ¼ teaspoon salt

Instructions

1. Heat the oven to 425°F. Remove any loose chickpea skins.
2. Toss chickpeas with oil on a sheet pan and spread in a single layer.
3. Roast 25–30 minutes, shaking the pan halfway, until deep golden and crisp.
4. Toss hot chickpeas with za’atar and salt. Cool completely before storing.

Estimated nutrition per serving: 230 calories; 10 g protein; 30 g carbohydrate; 9 g fiber; 8 g fat.

4. Tuna-Stuffed Mini Peppers

A lemony, mayo-free tuna salad packed into sweet mini peppers. Crunchy, colorful, and high in protein.

Serves: 2. Time: 10 minutes.

Ingredients

• 1 can (5 ounces) tuna in water, drained
• 2 tablespoons plain Greek yogurt
• 1 teaspoon extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon finely chopped red onion
• 1 tablespoon chopped fresh parsley or dill
• 1 teaspoon capers, chopped
• Pinch of black pepper
• 8 sweet mini peppers, halved and seeded

Instructions

1. Mix tuna, yogurt, oil, lemon juice, onion, herbs, capers, and pepper.
2. Spoon into the pepper halves. Eat right away or refrigerate up to 1 day.

Estimated nutrition per serving: 140 calories; 18 g protein; 8 g carbohydrate; 2 g fiber; 4 g fat.

5. Cottage Cheese with Cucumber, Tomato, and Dill

A savory, Greek salad-inspired way to eat cottage cheese. Good with a few whole-grain crackers.

Serves: 1. Time: 5 minutes.

Ingredients

• ¾ cup low-fat cottage cheese
• ½ cup diced cucumber
• ½ cup halved cherry tomatoes
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon chopped fresh dill
• Pinch of black pepper and dried oregano

Instructions

1. Spoon the cottage cheese into a bowl and top with cucumber and tomatoes.
2. Drizzle with olive oil and sprinkle with dill, pepper, and oregano.

Estimated nutrition: 210 calories; 21 g protein; 11 g carbohydrate; 2 g fiber; 8 g fat.

6. Lemon-Garlic Edamame

Edamame isn’t traditionally Mediterranean, but tossing it with olive oil, lemon, and garlic gives it the flavor. It’s one of the highest-protein plant snacks you can find.

Serves: 2. Time: 8 minutes.

Ingredients

• 2 cups frozen edamame in pods (or 1 cup shelled)
• 1 teaspoon extra-virgin olive oil
• 1 small garlic clove, grated
• 1 teaspoon lemon zest plus 1 teaspoon juice
• Pinch of flaky salt and crushed red pepper

Instructions

1. Cook the edamame in boiling water 4–5 minutes, or according to the package. Drain.
2. Toss with oil, garlic, lemon zest and juice, salt, and red pepper.

Estimated nutrition per serving (shelled ½ cup equivalent): 150 calories; 12 g protein; 9 g carbohydrate; 5 g fiber; 7 g fat.

7. Whipped Feta and White Bean Dip

Blending white beans with feta gives you a tangy, creamy dip with more protein and fiber than feta dip alone.

Serves: 6 (about ⅓ cup each). Time: 10 minutes.

Ingredients

• 1 can (15 ounces) cannellini beans, drained and rinsed
• 4 ounces feta, crumbled
• ½ cup plain Greek yogurt
• 1 garlic clove
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil, plus a drizzle for serving
• ½ teaspoon dried oregano
• Cut vegetables or whole-grain pita, for dipping

Instructions

1. Blend the beans, feta, yogurt, garlic, lemon juice, and oil in a food processor until very smooth, scraping the sides as needed.
2. Spread in a bowl, drizzle with oil, and sprinkle with oregano. Refrigerate up to 4 days.

Estimated nutrition per serving (dip only): 150 calories; 9 g protein; 13 g carbohydrate; 3 g fiber; 7 g fat.

8. Smoked Salmon Cucumber Bites

Thick cucumber rounds replace crackers. A swipe of herbed yogurt cheese and a curl of salmon make these feel fancy with almost no effort.

Serves: 2 (6 bites each). Time: 10 minutes.

Ingredients

• 1 English cucumber, cut into 12 thick rounds
• ⅓ cup plain Greek yogurt or light cream cheese
• 1 teaspoon chopped fresh dill
• ½ teaspoon lemon zest
• 4 ounces smoked salmon, torn into 12 pieces
• 1 teaspoon capers, rinsed
• Black pepper

Instructions

1. Stir the yogurt with dill and lemon zest.
2. Spread a little on each cucumber round, top with salmon and a caper, and finish with pepper.

Estimated nutrition per serving: 130 calories; 16 g protein; 6 g carbohydrate; 1 g fiber; 4 g fat.

9. Za’atar Eggs with Olive Oil

Hard-boiled eggs get an upgrade with a drizzle of good olive oil and a sprinkle of za’atar. Add a few cherry tomatoes and you’ve got a complete snack.

Serves: 1. Time: 3 minutes (with eggs already cooked).

Ingredients

• 2 hard-boiled eggs, peeled and halved
• ½ teaspoon extra-virgin olive oil
• ½ teaspoon za’atar
• Pinch of flaky salt
• ½ cup cherry tomatoes

Instructions

1. Arrange the eggs cut side up and drizzle with oil.
2. Sprinkle with za’atar and salt. Serve with tomatoes.

Estimated nutrition: 180 calories; 13 g protein; 4 g carbohydrate; 1 g fiber; 12 g fat.

10. Thick Yogurt Dip with Herbs and Olive Oil

Strained yogurt (labneh) is a staple across the eastern Mediterranean. Thick Greek yogurt gives you a similar result without straining overnight.

Serves: 4 (about ¼ cup each). Time: 5 minutes.

Ingredients

• 1 cup plain 5% or 2% Greek yogurt
• 1 small garlic clove, grated
• 2 tablespoons chopped fresh mint and parsley
• 1 teaspoon lemon juice
• ¼ teaspoon salt
• 1 tablespoon extra-virgin olive oil
• Pinch of sumac or paprika
• Cut vegetables and whole-grain pita, for dipping

Instructions

1. Stir the yogurt with garlic, herbs, lemon juice, and salt.
2. Spread in a shallow bowl, drizzle with oil, and sprinkle with sumac.

Estimated nutrition per serving (dip only): 90 calories; 6 g protein; 3 g carbohydrate; 0 g fiber; 6 g fat.

11. Red Lentil Hummus

Red lentils cook in about 15 minutes and blend into a smooth, mild hummus with a little more protein per serving than many chickpea versions.

Serves: 6 (about ⅓ cup each). Time: Prep 5 minutes; cook 15 minutes; cool 10 minutes.

Ingredients

• 1 cup dry red lentils, rinsed
• 2½ cups water
• 3 tablespoons tahini
• 3 tablespoons lemon juice
• 1 garlic clove
• 1 teaspoon ground cumin
• ½ teaspoon salt
• 2 tablespoons extra-virgin olive oil
• Paprika, for serving

Instructions

1. Simmer the lentils in water 12–15 minutes, until very soft. Drain well and cool 10 minutes.
2. Blend lentils, tahini, lemon juice, garlic, cumin, salt, and oil until smooth. Add a splash of cold water if too thick.
3. Sprinkle with paprika. Refrigerate up to 5 days.

Estimated nutrition per serving: 200 calories; 9 g protein; 21 g carbohydrate; 4 g fiber; 9 g fat.

12. Almond Butter, Oat, and Hemp Energy Bites

No protein powder needed. Hemp seeds and almond butter provide the protein, and dates add natural sweetness.

Serves: 6 (2 bites each). Time: 15 minutes plus 20 minutes chilling.

Ingredients

• 1 cup old-fashioned rolled oats
• ½ cup almond butter
• ¼ cup hemp seeds
• 2 tablespoons ground flaxseed
• 6 Medjool dates, pitted and finely chopped
• 1 teaspoon vanilla extract
• Pinch of salt
• 1–2 tablespoons water, as needed

Instructions

1. Mix all ingredients in a bowl until it holds together when pressed, adding water if needed.
2. Roll into 12 balls. Refrigerate 20 minutes to firm. Store chilled up to 1 week.

Estimated nutrition per serving: 280 calories; 10 g protein; 30 g carbohydrate; 6 g fiber; 15 g fat.

13. Turkey and Hummus Roll-Ups

Rolled-up deli turkey with hummus and crunchy vegetables. Choose a lower-sodium turkey breast when possible.

Serves: 1. Time: 5 minutes.

Ingredients

• 4 slices low-sodium roasted turkey breast (about 3 ounces)
• 2 tablespoons hummus
• 4 thin strips cucumber
• 4 strips roasted red pepper
• A few baby spinach leaves

Instructions

1. Lay out the turkey slices and spread each with hummus.
2. Add cucumber, pepper, and spinach, then roll up tightly.

Estimated nutrition: 170 calories; 21 g protein; 9 g carbohydrate; 2 g fiber; 5 g fat.

14. Smashed Chickpea Salad Lettuce Cups

Think of it as a plant-based tuna salad. Mashed chickpeas with lemon, Dijon, and celery taste great in crisp lettuce leaves.

Serves: 3. Time: 10 minutes.

Ingredients

• 1 can (15 ounces) chickpeas, drained and rinsed
• ¼ cup plain Greek yogurt
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• 1 celery stalk, finely diced
• 2 tablespoons finely chopped red onion
• 1 tablespoon chopped fresh dill
• ¼ teaspoon salt and black pepper
• 6 butter lettuce leaves

Instructions

1. Mash the chickpeas with a fork, leaving some chunky.
2. Stir in yogurt, mustard, lemon juice, celery, onion, dill, salt, and pepper.
3. Spoon into lettuce leaves. Store the salad separately up to 4 days.

Estimated nutrition per serving: 160 calories; 10 g protein; 24 g carbohydrate; 7 g fiber; 3 g fat.

15. Spinach and Feta Mini Egg Muffins

Bake a dozen on Sunday and reheat two at a time. They work as a snack, a quick breakfast, or a side for soup.

Serves: 6 (2 muffins each). Time: Prep 10 minutes; bake 20 minutes.

Ingredients

• 8 large eggs
• ½ cup low-fat cottage cheese
• 1 cup chopped baby spinach
• ⅓ cup diced roasted red peppers
• ⅓ cup crumbled feta
• 2 tablespoons chopped fresh basil or ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• Olive oil spray

Instructions

1. Heat the oven to 350°F and coat a 12-cup muffin tin with oil spray.
2. Whisk eggs and cottage cheese. Stir in spinach, peppers, feta, herbs, and pepper.
3. Divide among the cups. Bake 18–22 minutes, until set in the center and 160°F/71°C.
4. Cool 5 minutes before removing. Refrigerate up to 4 days; reheat until hot.

Estimated nutrition per serving: 140 calories; 12 g protein; 3 g carbohydrate; 0 g fiber; 9 g fat.

16. Ricotta Toast with Tomatoes and Basil

Part-skim ricotta is creamy and mild, with more protein than you might expect. Pile it on whole-grain toast with juicy tomatoes.

Serves: 1. Time: 5 minutes.

Ingredients

• 1 slice whole-grain bread, toasted
• ⅓ cup part-skim ricotta
• ½ cup halved cherry tomatoes
• 1 teaspoon extra-virgin olive oil
• A few fresh basil leaves
• Pinch of flaky salt and black pepper

Instructions

1. Spread the ricotta over the toast.
2. Top with tomatoes, a drizzle of oil, basil, salt, and pepper.

Estimated nutrition: 250 calories; 14 g protein; 22 g carbohydrate; 4 g fiber; 12 g fat.

17. Lemony Sardines on Whole-Grain Crackers

Sardines are one of the most affordable sources of omega-3 fats. If you’re new to them, lemon and parsley make the flavor brighter and milder.

Serves: 1. Time: 5 minutes.

Ingredients

• 1 can (3.75 ounces) sardines in olive oil, drained
• 1 teaspoon lemon juice
• 1 teaspoon chopped fresh parsley
• 1 tablespoon finely chopped red onion
• 6 whole-grain crackers
• Black pepper

Instructions

1. Lightly mash the sardines with lemon juice, parsley, and onion.
2. Spoon onto crackers and finish with pepper.

Estimated nutrition: 300 calories; 23 g protein; 17 g carbohydrate; 3 g fiber; 15 g fat.

18. Skyr Berry Parfait with Pistachios

Skyr, an Icelandic cultured dairy product, is even thicker and higher in protein than many Greek yogurts. Layer it with berries and pistachios for a dessert-like snack.

Serves: 1. Time: 3 minutes.

Ingredients

• 1 cup plain skyr or nonfat Greek yogurt
• ¾ cup mixed berries
• 1 tablespoon chopped pistachios
• 1 teaspoon honey (optional)
• ¼ teaspoon lemon zest

Instructions

1. Stir lemon zest into the skyr.
2. Layer skyr and berries in a glass and top with pistachios and honey.

Estimated nutrition: 230 calories; 25 g protein; 25 g carbohydrate; 4 g fiber; 4 g fat.

19. Shrimp with Tomato-Herb Salsa

A Mediterranean twist on shrimp cocktail: instead of sugary cocktail sauce, chilled shrimp dip into a chunky tomato, olive, and herb salsa.

Serves: 2. Time: 10 minutes.

Ingredients

• 8 ounces cooked, peeled, chilled shrimp
• 1 cup finely diced tomatoes
• 2 tablespoons finely chopped Kalamata olives
• 1 tablespoon finely chopped red onion
• 1 tablespoon chopped fresh parsley
• 1 teaspoon extra-virgin olive oil
• 1 teaspoon red wine vinegar
• Lemon wedges

Instructions

1. Stir together tomatoes, olives, onion, parsley, oil, and vinegar.
2. Serve with shrimp and lemon wedges.

Estimated nutrition per serving: 170 calories; 25 g protein; 6 g carbohydrate; 1 g fiber; 5 g fat.

20. Chicken Souvlaki Snack Skewers

Use leftover grilled or roasted chicken to make quick skewers with cucumber, tomato, and a little feta. A cup of tzatziki makes them dippable.

Serves: 2. Time: 10 minutes (with cooked chicken).

Ingredients

• 6 ounces cooked chicken breast, cut into 1-inch cubes
• 12 cherry tomatoes
• ½ cucumber, cut into chunks
• 2 ounces feta, cut into small cubes
• ¼ cup tzatziki
• Pinch of dried oregano
• 4–6 short skewers

Instructions

1. Thread chicken, tomatoes, cucumber, and feta onto skewers.
2. Sprinkle with oregano and serve with tzatziki.

Estimated nutrition per serving: 260 calories; 33 g protein; 8 g carbohydrate; 1 g fiber; 10 g fat.

21. Whipped Cottage Cheese and Roasted Red Pepper Dip

Blending cottage cheese makes it silky smooth. Roasted red peppers and smoked paprika give it a bright color and smoky flavor.

Serves: 4 (about ⅓ cup each). Time: 5 minutes.

Ingredients

• 1 cup low-fat cottage cheese
• ½ cup jarred roasted red peppers, drained and patted dry
• 1 tablespoon extra-virgin olive oil
• 1 small garlic clove
• 1 teaspoon lemon juice
• ½ teaspoon smoked paprika
• Vegetables or whole-grain crackers, for dipping

Instructions

1. Blend all ingredients in a food processor or blender until smooth.
2. Refrigerate up to 4 days.

Estimated nutrition per serving (dip only): 90 calories; 8 g protein; 4 g carbohydrate; 0 g fiber; 4 g fat.

22. Rosemary Spiced Nut and Seed Mix

Nuts aren’t the highest-protein snack per calorie, but a small handful is satisfying and travels well. Pair with a cheese stick for more protein.

Serves: 8 (¼ cup each). Time: Prep 5 minutes; bake 12 minutes.

Ingredients

• ¾ cup raw almonds
• ½ cup raw walnuts
• ½ cup shelled pistachios
• ¼ cup pumpkin seeds
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon finely chopped fresh rosemary
• ½ teaspoon smoked paprika
• ¼ teaspoon salt

Instructions

1. Heat the oven to 350°F. Toss everything together on a sheet pan.
2. Bake 10–12 minutes, stirring once, until fragrant. Watch closely; nuts burn quickly.
3. Cool completely and store airtight up to 2 weeks.

Estimated nutrition per serving: 210 calories; 7 g protein; 7 g carbohydrate; 3 g fiber; 18 g fat.

23. Seared Halloumi with Cherry Tomatoes

Warm, salty halloumi with sweet tomatoes and a drizzle of honey makes an afternoon snack that’s worth looking forward to.

Serves: 2. Time: 8 minutes.

Ingredients

• 4 ounces halloumi, cut into 6 slices
• 1 teaspoon extra-virgin olive oil
• 1 cup cherry tomatoes, halved
• 1 teaspoon honey
• A few fresh mint leaves

Instructions

1. Heat oil in a nonstick skillet over medium-high heat. Sear the halloumi 1–2 minutes per side, until golden.
2. Serve with tomatoes, drizzle with honey, and scatter mint over the top.

Estimated nutrition per serving: 220 calories; 13 g protein; 7 g carbohydrate; 1 g fiber; 16 g fat.

24. Black-Eyed Pea Salad Cups

Black-eyed peas are common in Greek cooking. This lemony salad is great scooped into endive leaves or eaten with a fork.

Serves: 4. Time: 10 minutes.

Ingredients

• 2 cans (15 ounces each) black-eyed peas, drained and rinsed
• 1 cup diced cucumber
• 1 cup halved cherry tomatoes
• 3 green onions, sliced
• ¼ cup chopped fresh dill and parsley
• ⅓ cup crumbled feta
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• ¼ teaspoon black pepper
• 2 heads Belgian endive, leaves separated

Instructions

1. Toss the peas, cucumber, tomatoes, onions, herbs, and feta.
2. Whisk oil, lemon juice, and pepper; pour over and toss.
3. Spoon into endive leaves. Store salad up to 4 days.

Estimated nutrition per serving: 270 calories; 13 g protein; 30 g carbohydrate; 9 g fiber; 11 g fat.

25. Baked Falafel Bites

Baking falafel instead of frying keeps them lighter. Make a batch and keep them in the fridge for snacking with hummus or yogurt sauce.

Serves: 6 (4 bites each). Time: Prep 15 minutes; bake 25 minutes.

Ingredients

• 2 cans (15 ounces each) chickpeas, drained, rinsed, and patted very dry
• ½ cup fresh parsley
• ¼ cup fresh cilantro
• ½ small onion
• 3 garlic cloves
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• ¾ teaspoon salt
• ½ teaspoon baking powder
• 3 tablespoons chickpea flour or whole-wheat flour
• 2 tablespoons extra-virgin olive oil

Instructions

1. Heat the oven to 400°F and line a sheet pan with parchment.
2. Pulse all ingredients except the oil in a food processor until finely chopped and holding together.
3. Shape into 24 small balls and flatten slightly. Brush with oil.
4. Bake 12 minutes, flip, and bake 10–13 minutes more, until golden.

Estimated nutrition per serving: 200 calories; 8 g protein; 26 g carbohydrate; 7 g fiber; 7 g fat. Serve with ¼ cup Greek yogurt sauce to add about 6 g protein.

26. Caprese Skewers with White Beans

Classic tomato-mozzarella-basil skewers, served with a small side of marinated white beans for extra protein and fiber.

Serves: 2. Time: 10 minutes.

Ingredients

• 12 fresh mozzarella pearls (about 4 ounces)
• 12 cherry tomatoes
• 12 small fresh basil leaves
• ¾ cup canned cannellini beans, drained and rinsed
• 2 teaspoons extra-virgin olive oil
• 1 teaspoon balsamic vinegar
• Pinch of salt and black pepper

Instructions

1. Thread a tomato, basil leaf, and mozzarella pearl onto each toothpick.
2. Toss the beans with oil, vinegar, salt, and pepper.
3. Serve the skewers with the beans on the side.

Estimated nutrition per serving: 280 calories; 17 g protein; 18 g carbohydrate; 5 g fiber; 15 g fat.

27. Greek Yogurt Deviled Eggs

Swapping most of the mayo for Greek yogurt keeps deviled eggs creamy with a bit more protein. A sprinkle of smoked paprika and dill finishes them.

Serves: 4 (3 halves each). Time: 15 minutes (with eggs already cooked).

Ingredients

• 6 hard-boiled eggs, peeled
• 3 tablespoons plain Greek yogurt
• 1 teaspoon mayonnaise or olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon lemon juice
• Pinch of salt
• Smoked paprika and chopped fresh dill, for topping

Instructions

1. Halve the eggs and pop the yolks into a bowl.
2. Mash yolks with yogurt, mayonnaise, mustard, lemon juice, and salt until smooth.
3. Spoon or pipe back into the whites. Top with paprika and dill. Refrigerate up to 2 days.

Estimated nutrition per serving: 120 calories; 10 g protein; 1 g carbohydrate; 0 g fiber; 8 g fat.

28. Edamame Hummus

Bright green and higher in protein than classic hummus. It’s a fun change of pace with carrots and snap peas.

Serves: 6 (about ⅓ cup each). Time: 10 minutes.

Ingredients

• 2 cups shelled edamame, cooked and cooled
• ¼ cup tahini
• 3 tablespoons lemon juice
• 1 garlic clove
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon ground cumin
• ½ teaspoon salt
• ¼ cup cold water, as needed

Instructions

1. Blend all ingredients except the water until smooth.
2. Add water a tablespoon at a time until creamy. Refrigerate up to 4 days.

Estimated nutrition per serving: 170 calories; 9 g protein; 7 g carbohydrate; 4 g fiber; 12 g fat.

29. Overnight Chia Yogurt Pudding

Chia seeds thicken overnight in a mix of milk and Greek yogurt, making a creamy pudding with protein from both.

Serves: 2. Time: 5 minutes plus at least 4 hours chilling.

Ingredients

• ¾ cup plain Greek yogurt
• ¾ cup milk of choice
• 3 tablespoons chia seeds
• 1 teaspoon honey or maple syrup
• ½ teaspoon vanilla extract
• ½ cup chopped fresh fruit
• 1 tablespoon sliced almonds

Instructions

1. Whisk yogurt, milk, chia, honey, and vanilla. Rest 5 minutes and whisk again to break up clumps.
2. Divide between two jars and refrigerate at least 4 hours or overnight.
3. Top with fruit and almonds before eating. Keeps 3 days.

Estimated nutrition per serving (with 2% dairy milk): 240 calories; 15 g protein; 20 g carbohydrate; 7 g fiber; 11 g fat.

30. Mini Tuna and White Bean Snack Jars

Layered in small jars, this protein-rich salad stays fresh for a few days and makes a filling afternoon snack or light lunch.

Serves: 3. Time: 10 minutes.

Ingredients

• 1 can (5 ounces) tuna in water, drained
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 1 cup halved cherry tomatoes
• ½ cup diced cucumber
• 2 tablespoons chopped red onion
• 2 tablespoons chopped fresh parsley
• 1½ tablespoons extra-virgin olive oil
• 1½ tablespoons lemon juice
• Pinch of salt and black pepper

Instructions

1. Whisk oil, lemon juice, salt, and pepper in the bottom of a bowl.
2. Add beans, onion, and parsley and toss. Gently fold in the tuna.
3. Divide among three jars and top with tomatoes and cucumber. Refrigerate up to 3 days.

Estimated nutrition per serving: 230 calories; 17 g protein; 22 g carbohydrate; 6 g fiber; 8 g fat.

How to build your own high-protein Mediterranean snack

You don’t need a recipe every time. Combine one item from each group:

• Protein: Greek yogurt or skyr, cottage cheese, hard-boiled eggs, canned tuna or sardines, chicken, shrimp, edamame, chickpeas, or lentils
• Fiber: raw vegetables, berries, figs, apples, whole-grain crackers or pita
• Flavor and healthy fat: olive oil, olives, nuts, seeds, tahini, hummus, or a little feta

For example: cottage cheese plus cucumber plus a drizzle of olive oil, or two eggs plus cherry tomatoes plus a few olives.

Frequently asked questions

What is the highest-protein Mediterranean snack on this list?

The Chicken Souvlaki Snack Skewers (about 33 grams estimated protein), followed by the Greek Yogurt Bowl, Skyr Berry Parfait, and Shrimp with Tomato-Herb Salsa (about 25 grams each).

How much protein should a snack have?

There’s no official rule. Many people find 10 to 20 grams makes a snack more filling, but the right amount depends on your overall needs, meals, and activity level. A registered dietitian can help you set a target that fits you.

Which of these snacks are vegetarian?

Most of them. The yogurt bowls, cottage cheese snacks, dips, egg recipes, chickpea and lentil snacks, energy bites, nut mix, halloumi, and caprese skewers are all vegetarian. The tuna, sardine, salmon, shrimp, chicken, and turkey options are not.

What can I pack for a high-protein snack at work?

The Hummus and Egg Snack Box, Mini Tuna and White Bean Snack Jars, Overnight Chia Yogurt Pudding, and energy bites all travel well in an insulated lunch bag with an ice pack.

The bottom line on high-protein Mediterranean snacks

The best high-protein snacks combine a real protein source with vegetables, fruit, or whole grains and a little healthy fat. Prep two or three of these on the weekend (a dip, a batch of eggs, and some roasted chickpeas) and you’ll always have something satisfying in the fridge. If you have kidney disease, food allergies, or a prescribed diet, check with your healthcare provider about the right amount of protein for you.

Sources

• American Heart Association: What is the Mediterranean Diet?
• USDA FSIS: Leftovers and Food Safety
• FoodSafety.gov: Safe Minimum Internal Temperature Chart

This article provides general nutrition and cooking information. It does not diagnose, treat, or cure any disease. Individual needs vary; if you have a medical condition, allergies, are pregnant, or follow a prescribed diet, talk with a qualified healthcare professional.