What kind of crackers can I have on the Mediterranean diet? Your Guide to Healthy Snacking

October 15, 2025 •

4 min read

The Mediterranean diet is consistently ranked as one of the healthiest eating patterns globally for promoting longevity and well-being. For those new to the diet, a common question arises: What kind of crackers can I have on the Mediterranean diet? The key is to shift from processed, refined options toward minimally processed crackers made from whole grains, seeds, and legumes.

Quick Summary

Selecting Mediterranean-friendly crackers involves prioritizing whole grains, seeds, or legumes and avoiding refined flours and excessive sugar or sodium. Focus on minimally processed products and consider homemade options for optimal control over ingredients.

Key Points

Choose Whole Grains First: Look for 100% whole grain as the first ingredient to ensure minimal processing, avoiding refined flours.
Prioritize Seeds and Nuts: Many suitable crackers incorporate seeds like flax, chia, and sesame for added fiber and omega-3s.
Check for Healthy Fats: Crackers baked with extra virgin olive oil are preferable to those using refined vegetable oils.
Limit Added Sugars and Salt: Avoid crackers with excessive sugar and sodium, which are contrary to Mediterranean principles.
Consider DIY Options: Making your own seed or whole-wheat crackers gives you full control over the ingredients and quality.
Look for Legume-Based Crackers: Options made from lentil or chickpea flour can be excellent, gluten-free choices.
Pair with Whole Foods: To create a balanced snack, pair crackers with toppings like hummus, avocado, or cheese.

Navigating the Cracker Aisle on a Mediterranean Diet

The Mediterranean diet emphasizes whole, unprocessed foods like fruits, vegetables, whole grains, nuts, and seeds. While the ideal snack is often a whole food like an apple with nuts or hummus with veggie sticks, crackers can be a convenient and satisfying choice. The secret is knowing what to look for and, more importantly, what to avoid. Many store-bought crackers contain refined flours, unhealthy fats, and too much sodium, which are not in line with the Mediterranean eating pattern.

Key Ingredients to Look For

When reading a cracker's ingredient list, prioritize these components:

Whole Grains: The very first ingredient should be a whole grain, such as 100% whole-grain wheat, rye, or buckwheat.
Seeds: Many excellent Mediterranean-compliant crackers are made with a blend of seeds, including flax, chia, pumpkin, and sesame seeds.
Legumes: Options made from bean or lentil flours, like chickpea flour, can offer extra fiber and protein.
Extra Virgin Olive Oil (EVOO): This healthy fat is a cornerstone of the Mediterranean diet and a better choice than refined vegetable oils.
Simple Ingredients: The shorter the ingredient list, the better. The best options often contain just a handful of wholesome items.

Ingredients to Avoid

To adhere to Mediterranean principles, steer clear of these ingredients:

Refined Flours: Avoid crackers where "enriched white flour" or other refined flours are the first ingredient.
Excessive Sugar: Added sugars have no place in a healthy cracker. Check the nutrition label carefully.
High Sodium: Many processed crackers are loaded with salt. Look for options with low or no added salt.
Unhealthy Oils: Steer away from crackers made with palm oil, partially hydrogenated oils, or other highly refined vegetable oils.

Great Store-Bought Cracker Options

Fortunately, several brands offer crackers that align perfectly with Mediterranean diet principles. Here are some examples to look for:

Wasa Crispbread: Available in varieties like Whole Grain and Rye, these flatbreads are made with simple ingredients like whole grain flours, water, and salt.
Mary's Gone Crackers: This brand offers a range of organic, gluten-free, and whole-grain seed crackers made from ingredients like brown rice, quinoa, and flax seeds.
Triscuit: The Original Whole Grain Wheat or "Hint of Sea Salt" varieties are suitable, as they are made with just three ingredients: 100% whole grain wheat, oil, and salt.
Simple Mills Almond Flour Crackers: For a grain-free option, these crackers are made from almond flour, sunflower seeds, and flax seeds.
Ak-mak Sesame Crackers: Known for a simple ingredient list, these crackers are a classic and fitting choice.

The Joy of Homemade Crackers

For complete control over ingredients and seasoning, making your own crackers is a fantastic option. Many recipes are simple and don't require extensive effort.

Seeded Crackers: A popular recipe involves combining a variety of seeds (flax, chia, sesame, pumpkin) with water, olive oil, and herbs, then baking until crispy.
Whole-Grain Wheat Crackers: You can create your own version of classic whole-wheat crackers with whole-wheat flour, water, olive oil, and sea salt.
Mediterranean Herb Crackers: Adding herbs like rosemary, thyme, or oregano to a homemade dough elevates the flavor profile.

Pairings for Your Crackers

To create a balanced and satisfying snack, pair your crackers with other Mediterranean-friendly ingredients:

Hummus: The classic dip made from chickpeas, tahini, lemon juice, and olive oil is a perfect companion.
Cheese: Opt for moderate amounts of natural cheeses like feta, goat cheese, or fresh mozzarella.
Avocado: A simple mash of avocado with sea salt and a squeeze of lemon offers a creamy, healthy fat topping.
Olive Tapenade: This savory spread of chopped olives, capers, and herbs is authentically Mediterranean.
Sardines or Canned Fish: For a protein and omega-3 boost, top crackers with tinned fish.

Comparison: Mediterranean vs. Processed Crackers


Feature	Mediterranean-Friendly Crackers	Processed Crackers
Primary Ingredients	Whole grains (wheat, rye, buckwheat), seeds, legumes (chickpea, lentil)	Refined flours (enriched wheat flour), starches, and additives
Fat Source	Healthy fats, often Extra Virgin Olive Oil	Refined vegetable oils (e.g., soybean, canola) or trans fats
Sugar Content	Very low to none. Flavor comes from herbs and whole ingredients	Can contain significant amounts of added sugar or high-fructose corn syrup
Sodium Level	Low to moderate. Often seasoned with sea salt	High sodium content from added salt and flavorings
Fiber Content	High, due to whole grains, seeds, and legumes	Low, as refined flours are stripped of fiber

Conclusion

For those wondering what kind of crackers can I have on the Mediterranean diet?, the answer is not a single product but a set of criteria. By focusing on crackers made from 100% whole grains, seeds, or legumes, and avoiding refined flours, excessive sugars, and unhealthy fats, you can enjoy this convenient snack while staying true to the diet's principles. Remember to pair crackers with other nutrient-dense foods like hummus, healthy cheeses, or fresh vegetables to create a balanced snack. Choosing minimally processed options, or even making your own, ensures you are getting the fiber, healthy fats, and nutrients that make the Mediterranean diet so beneficial.

For more information on the Mediterranean Diet, including meal plans and healthy snack ideas, visit the Cleveland Clinic website.

Frequently Asked Questions

No, not all Triscuit varieties are the best choice. For the Mediterranean diet, stick to the basic versions with the simplest ingredient lists, like the 'Original Whole Grain Wheat' or 'Hint of Sea Salt', as they contain just wheat, oil, and salt.

Yes, many gluten-free crackers can be suitable. Look for options made from almond flour, nut flour, or seeds, such as those from brands like Simple Mills or Mary's Gone Crackers.

Excellent pairings include classic hummus, olive tapenade, guacamole, or a simple smear of natural, low-fat Greek yogurt with herbs.

Always check the ingredients list. To ensure a cracker is truly whole grain, the word 'whole' should be the first ingredient, and it should not list enriched or refined flour higher up.

Making your own crackers is an excellent way to ensure complete control over the ingredients, allowing you to use high-quality whole grains, seeds, and healthy fats while managing sodium levels.

Key ingredients to avoid include high-fructose corn syrup, refined flours, trans fats (partially hydrogenated oils), and excessive sodium or additives.

Even healthy crackers should be consumed in moderation. The Mediterranean diet prioritizes whole foods, so balance cracker consumption with snacks like fresh fruit, nuts, and vegetables.