13 Anti-Inflammatory Snacks for the Mediterranean Diet By Lily Menk Lily Menk Lily Menk is EatingWell’s editorial fellow. As a native Vermonter, Lily combines her hands-on experience with local and sustainable food systems with her background in journalism. EatingWell's Editorial Guidelines Updated on September 8, 2025 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Credit: See More Photographer: Stacy K. Allen, Prop Stylist: Josh Hoggle, Food Stylist: Amanda Holstein. Known as one of the healthiest diets in the world, the Mediterranean diet is packed with vegetables, fruits, proteins, whole grains and healthy fats. These foods are well-suited for fighting pesky symptoms of inflammation like fatigue, digestive distress and muscle aches. To make eating this way an even more nutritious venture, these snacks are packed with anti-inflammatory ingredients like chickpeas and kale. Recipes like our Ranch Roasted Chickpeas or our High-Protein Energy Bars bring the best of both worlds together to help you feel energized and nourished. Love any of these recipes? Join MyRecipes to save, search and organize your EatingWell recipes all in one place. It’s free! 01 of 13 Ranch Roasted Chickpeas Ali Redmond These ranch-flavored roasted chickpeas are a savory snack that delivers the familiar tangy-herb taste of ranch dressing. Seasoned with garlic powder, onion powder and dried herbs, they crisp up beautifully in the oven. These fiber-rich chickpeas are perfect for munching by the handful or tossing into a salad for extra crunch. You can also sprinkle them over soups as an alternative to croutons. View Recipe Save 02 of 13 Chopped Chicken Caesar Salad Dip Photographer: Stacy K. Allen, Prop Stylist: Josh Hoggle, Food Stylist: Amanda Holstein. This chopped chicken Caesar salad dip is a fun, shareable twist on the classic salad, perfect for parties or game day. Chopped cooked chicken is combined with a creamy dressing, grated Parmesan cheese and finely chopped green cabbage for crunch. This dip pairs well with toasted whole-grain baguette or, if you prefer, pita chips or endive leaves. A sprinkle of black pepper and extra Parmesan on top adds a bold, savory finish. View Recipe Save 03 of 13 High-Protein Energy Bars Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer This high-protein energy bar recipe is made with tahini, oats, apricots and figs for a nutritious snack designed to keep you energized throughout the day. Tahini provides a rich, creamy base to help hold everything together, while dried apricots and figs provide natural sweetness alongside maple syrup. These bars make a convenient grab-and-go snack. View Recipe Save 04 of 13 Lemon-Raspberry Frozen Yogurt Bites Photographer: Victor Protasio, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley These lemon-raspberry frozen yogurt bites are bursting with bright, sunny flavors. Freeze-dried raspberries are crushed into a fruity powder and mixed with creamy Greek-style yogurt, vanilla and bright lemon zest. This mixture coats fresh raspberries, which are then frozen to create a perfectly chilled, tangy-sweet snack. They’re easy to make, customizable with your favorite berries and an absolute delight to have in your freezer! View Recipe Save 05 of 13 Spinach-Feta Cakes photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle These spinach-feta cakes are the best grab-and-go solution for busy mornings, quick lunches or portable snacks. These savory cakes combine plenty of spinach with the tangy creaminess of feta cheese. Baking them in a muffin tin ensures portions are perfectly sized and easy to grab. Enjoy these cakes warm straight from the oven or made ahead and reheated. View Recipe Save 06 of 13 Trail Mix Energy Bites photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle These trail mix energy balls are made with black beans for a delicious, nutritious twist on a classic snack. Black beans add plant-based protein and fiber, while also acting as the perfect binder to keep the ingredients together. Dates and apricots add natural sweetness to the mixture. These no-bake bites are perfect for a quick breakfast, pre-workout bite or on-the-go snack! View Recipe Save 07 of 13 Spiced Roasted Walnuts Photographer: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley These spiced walnuts are a delicious anti-inflammatory snack! Walnuts are rich in omega-3 fatty acids, while spices like cinnamon and ginger can further support the anti-inflammatory benefits. These walnuts are not only a flavorful, crunchy snack on their own, but also a great topping for salads. They’re easy to prepare in batches and store, making them a convenient, healthy addition to any meal. View Recipe Save 08 of 13 Kale Chips Christine Ma Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don’t overcrowd the baking pans. View Recipe Save 09 of 13 Crunchy Roasted Chickpeas Diana Chistruga Try this satisfying snack instead of nuts. The tasty legumes are lower in calories and packed with fiber. View Recipe Save 10 of 13 Garlic Hummus Photography: Carson Downing, Food: Holly Dreesman, Props: Gabe Greco This garlic hummus recipe couldn’t be easier—just toss a few ingredients in the food processor and whir away! View Recipe Save 11 of 13 Rosemary-Garlic Pecans Jennifer Causey These savory spiced nuts are perfect for snacking, adding to a cheese board or serving as a mini appetizer. View Recipe Save 12 of 13 Everything-Seasoned Almonds Jennifer Causey Grinding up the everything bagel seasoning in a spice grinder will help it adhere to the almonds. View Recipe Save 13 of 13 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 appetizer. These tomato-mozzarella-basil skewers are easy to assemble and perfect for a party. 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