Expert's opinion
Expert's opinion
The article is a subjective view on this topic written by writers specializing in medical writing.
It may reflect on a personal journey surrounding struggles with an illness or medical condition, involve product comparisons, diet considerations, or other health-related opinions.
Although the view is entirely that of the writer, it is based on academic experiences and scientific research they have conducted; it is fact-checked by a team of degreed medical experts, and validated by sources attached to the article.
The numbers in parenthesis (1,2,3) will take you to clickable links to related scientific papers.
10 Mediterranean Diet Desserts To Try For Better Health In 2024
Updated on
- Written by Luke Sumpter, Health Writer
Medically reviewed by
Ellie Busby, MS, RDN
The Mediterranean diet is a popular way to stay healthy and achieve your weight loss goals. The diet is mainly plant-based, with some fatty fish and minimal red meat.
Staple foods include olive oil, fish, fruits, vegetables, whole grains, nuts, and seeds. The diet excludes highly processed foods and uses refined foods, such as unhealthy oils and sugar, sparingly. Eating this way is associated with a lower risk[1] of chronic diseases – especially heart disease.
It’s easy to make Mediterranean diet snacks using this list of ingredients. But if these don’t satisfy your sweet tooth, there are plenty of healthy Mediterranean diet desserts to keep your taste buds fulfilled. Here are our top 10.
10 Healthy Dessert To Try On The Mediterranean Diet
The Mediterranean diet is one of the healthiest diets. It offers many health benefits, including improved heart health.
Try out these 10 healthy and easy dishes:
- Fruit salad with mint.
- Almond and orange flourless cakes.
- Fig and pistachio bites.
- Lemon and olive oil cake.
- Chia seed pudding with berries.
- Greek yogurt with honey and walnuts.
- Honey-sweetened baklava.
- Watermelon and feta skewers.
- Black bean brownie.
- Carrot cake.
Health Benefits Of The Mediterranean Diet
The Mediterranean diet has gained much attention for its health benefits. This largely plant-based eating nourishes the body with vitamins, minerals, and healthy fats, such as olive oil. Here are the main science-backed benefits of the Mediterranean diet:
Improved Heart Health
Heart disease is the leading cause of death[2] in the United States. Several factors increase the risk of developing the condition, including poor diet.[3] Research shows that eating a Mediterranean diet can help to prevent heart disease.[4]
This way of eating can also help people already living with heart disease. A 2020 study showed that the Mediterranean diet improved heart health[5] better than a low-fat diet.
Enhanced Brain Health
Our brains are made up of around 60% fat.[6] So it’s no surprise that consuming healthy fats does the brain a world of good.
The Mediterranean diet involves eating plenty of olives, fish, and other nourishing fat sources. These include olive oil, nuts – especially walnuts – and seeds, such as sesame seeds. These foods are rich in heart-healthy monounsaturated fats[7] and omega-3 and low in unhealthy saturated fats.[8]
Research suggests that this way of eating is linked to a lowered risk of Alzheimer’s disease.[9]
Lowered Risk Of Depression
21 million adults[10] in the United States had at least one episode of depression in 2020. That’s almost 9% of all adults in the United States.
Certain lifestyle changes can help relieve the symptoms[11] of depression. Evidence suggests that eating a Mediterranean diet, along with taking fish oil supplements, may improve symptoms[12] of depression.
Anti-Inflammatory Effects
Inflammation is linked to many chronic diseases,[13] including cancer and heart disease. There are several ways to combat inflammation, with diet[14] being one of the most important.
Research shows that the Mediterranean diet foods’ minerals, fats, and plant compounds can help combat inflammation.[15]
Reduced Risk Of Type 2 Diabetes
Over one in 10[16] Americans have diabetes, and around 90%–95% have type 2 diabetes. Alongside a lack of activity, a diet high in calories[17] increases the risk of developing the disease.
Studies suggest that the Mediterranean diet can help prevent[18] type 2 diabetes. Why? It has to do with the anti-inflammatory and antioxidant effects of the diet. It also supports a healthy balance of gut bacteria, which helps regulate metabolism and blood sugar balance.
What Desserts Can You Eat On The Mediterranean Diet?
Desserts aren’t typically associated with health. Taking multivitamins, tasty protein bars, and ordering from a prepared meal delivery service are more common ways of managing weight loss and getting healthier.
Find out more about these tasty Mediterranean desserts below.
10 Best Mediterranean Diet Desserts
These delicious and healthy dessert recipes include:
- Fruit salad with mint.
- Almond and orange flourless cakes.
- Fig and pistachio bites.
- Lemon and olive oil cake.
- Chia seed pudding with berries.
- Greek yogurt with honey and walnuts.
- Honey-sweetened baklava.
- Watermelon and feta skewers.
- Black bean brownie.
- Carrot cake.
Keep reading to find out more about each of these delicious dishes.
Fruit Salad With Mint
Along with vegetables, eating plenty of fresh fruit can help to reduce the risk[19] of heart disease. Fruit is also packed with essential vitamins and minerals.[20] Adding mint to a fruit salad adds tasty contrast to the dish, especially with fresh strawberries, apples, and pears.
Add some Greek yogurt instead of the whipped cream for extra health benefits.[21]
Almond And Orange Flourless Cake
Flourless cakes are sweet and delicious. Some recipes use other flours, such as almond and coconut flour.
Using coconut and almond flour offers several health benefits. Coconuts are high in calcium,[22] and almonds provide essential minerals.[23]
Fig And Pistachio Bites
Fig and pistachio taste great together. Blend them together in a food processor, drizzle dark chocolate over the top, and let it set to bring the flavor to the next level. And don’t forget; figs are filled with plant compounds that may help balance blood sugar[24] levels.
Lemon And Olive Oil Cake
Moist and flavourful lemon and olive oil cake makes a great dessert after a Mediterranean diet meal. The olive oil in this tender cake provides powerful antioxidant effects.[25]
Chia Seed Pudding With Berries
This delicious pudding is easy to make. Eat it for breakfast or as an evening dessert. All you need are chia seeds, milk, honey, and berries!
Chia seeds are filling and can help with weight management.[26] Adding some berries on top can also help reduce the risk of chronic diseases.[27]
Greek Yogurt With Honey And Walnuts
This Mediterranean diet recipe is simple, quick, and tasty. You can whip this up easily after your main course. Honey sweetens this dish up nicely and provides anti-inflammatory effects.[28] Feel free to add some fruits. It works as a nourishing Mediterranean diet dessert.
Honey-Sweetened Baklava
You won’t find a Mediterranean dessert recipe much tastier than this! This traditional pastry comes from Turkey and is layered with chopped nuts and a sweet syrup like honey. Go easy on the butter-laden pastry, though. Butter is high in saturated fat and is usually eaten in moderation on the Mediterranean diet.
Watermelon And Feta Skewers
This sounds strange, but it works so well. The feta delivers a good amount of protein.[29] Blocks of watermelon are refreshing, hydrating, and high in vitamin C.[30]
Black Bean Brownies
This Mediterranean diet spin on traditional brownies will go down well with guests on special occasions. They don’t use flour, and dark chocolate makes them extremely rich. The addition of black beans provides protein and texture and benefits gut health.[31]
Carrot Cake
This dessert is an absolute classic, even away from the Mediterranean diet. Swap the sugar for honey and add some Greek yogurt. Add chopped walnuts and raisins to round off the flavor profile. There are many varieties of carrots to play around with; they all have health-promoting properties.[32]
Tips For Eating Dessert While Following The Mediterranean Diet
Now you know the most delicious desserts to enjoy on the Mediterranean diet! Here are some tips to consider when following this diet:
- Watch your portions: The Mediterranean diet promises weight loss. However, too many calories and not enough physical activity can lead to weight gain.
- Be mindful of added sugars: You know exactly how much sugar you eat when making your desserts. Watch out for added sugars if you want to grab snacks from grocery stores.
- Get creative with spices: Sugar sure fires up the taste buds. But getting creative with spices in your recipes will provide fantastic tastes without the added calories.
Desserts To Avoid On The Mediterranean Diet
Enjoy your healthier desserts in moderation, and be sure to avoid the following foods:
- Processed sweets: Process sweets are loaded with sugar. Highly processed foods also contain additives that can lead to weight gain.[33]
- Processed meat: You should make an effort to avoid processed meat. This category of food is linked to a higher risk of cancer.[34]
- Limit refined grains: Whole and refined grains offer unique benefits. Aim to make at least half of your grains[35] whole and minimize your intake of refined grains when following the Mediterranean diet.
Final Thought
The Mediterranean diet offers some great health benefits. It improves heart and brain health and can help lower the risk of depression and type 2 diabetes. But just because you’re eating healthy doesn’t mean you can’t enjoy dessert!
Easy Mediterranean diet desserts, such as carrot cake, fig, and pistachio bites, can offer just as much pleasure as ice cream. Just consume them in moderation, and be sure to avoid processed sweets filled with saturated fats, brown sugar, maple syrup, or other forms of sucrose.
+ 35 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Cristina Mihaela Lăcătușu, Elena-Daniela Grigorescu, Floria, M., Onofriescu, A. and Mihai, B.M. (2019). The Mediterranean Diet: From an Environment-Driven Food Culture to an Emerging Medical Prescription. [online] 16(6), pp.942–942. doi:https://doi.org/10.3390/ijerph16060942.
- CDC (2023). Heart Disease Facts. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/heartdisease/facts.htm.
- Lichtenstein, A.H., Appel, L.J., Vadiveloo, M., Hu, F.B., Kris-Etherton, P.M., Rebholz, C.M., Sacks, F.M., Thorndike, A.N., Linda Van Horn, Wylie-Rosett, J. and Vascular Biology (2021). 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association. [online] 144(23). doi:https://doi.org/10.1161/cir.0000000000001031.
- Delgado-Lista, J., Alcala-Diaz, J.F., Torres-Peña, J.D., Quintana-Navarro, G.M., Fuentes, F., Garcia-Rios, A., Ortiz-Morales, A.M., Gonzalez-Requero, A., Perez-Caballero, A.I., Yubero-Serrano, E.M., Rangel-Zuñiga, O.A., Camargo, A., Rodriguez-Cantalejo, F., López-Segura, F., Badimon, L., Ordovas, J.M., Pérez-Jiménez, F., Perez-Martinez, P., Lopez-Miranda, J. and Alcala-Diaz, J.F. (2022). Long-term secondary prevention of cardiovascular disease with a Mediterranean diet and a low-fat diet (CORDIOPREV): a randomised controlled trial. [online] 399(10338), pp.1876–1885. doi:https://doi.org/10.1016/s0140-6736(22)00122-2.
- Yubero-Serrano, E.M., Fernandez-Gandara, C., Garcia-Rios, A., Rangel-Zuñiga, O.A., Gutierrez-Mariscal, F.M., Torres-Peña, J.D., Marin, C., Lopez-Moreno, J., Castaño, J.P., Delgado-Lista, J., Ordovas, J.M., Perez-Martinez, P. and Lopez-Miranda, J. (2020). Mediterranean diet and endothelial function in patients with coronary heart disease: An analysis of the CORDIOPREV randomized controlled trial. [online] 17(9), pp.e1003282–e1003282. doi:https://doi.org/10.1371/journal.pmed.1003282.
- Hopkinsmedicine.org. (2021). Brain Anatomy and How the Brain Works. [online] Available at: https://www.hopkinsmedicine.org/health/conditions-and-diseases/anatomy-of-the-brain.
- Sacks, F.M., Lichtenstein, A.H., Wu, J.H.Y., Appel, L.J., Creager, M.A., Kris-Etherton, P.M., Miller, M.I., Rimm, E.B., Rudel, L.L., Colhoun, H.M., Stone, N.J. and Linda Van Horn (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association. [online] 136(3). doi:https://doi.org/10.1161/cir.0000000000000510.
- Hooper, L., Nicole Alice Martin, Jimoh, O.F., Kirk, C., Foster, E. and Abdelhamid, A. (2020). Reduction in saturated fat intake for cardiovascular disease. [online] doi:https://doi.org/10.1002/14651858.cd011737.pub2.
- Agarwal, P., Leurgans, S., Agrawal, S., Aggarwal, N.T., Cherian, L., James, B.D., Klodian Dhana, Barnes, L.L., Bennett, D.A. and Schneider, J.A. (2023). Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology. [online] 100(22), pp.e2259–e2268. doi:https://doi.org/10.1212/wnl.0000000000207176.
- National Institute of Mental Health (NIMH). (2020). Major Depression. [online] Available at: https://www.nimh.nih.gov/health/statistics/major-depression.
- Sarris, J., O’Neil, A., Coulson, C.E., Schweitzer, I. and Berk, M. (2014). Lifestyle medicine for depression. [online] 14(1). doi:https://doi.org/10.1186/1471-244x-14-107.
- Ventriglio, A., Federica Sancassiani, Maria Paola Contu, Latorre, M., Melanie Di Salvatore, Fornaro, M. and Dinesh Bhugra (2020). Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. [online] 16(1), pp.156–164. doi:https://doi.org/10.2174/1745017902016010156.
- Furman, D., Campisi, J., Verdin, E., Carrera-Bastos, P., Targ, S., Franceschi, C., Ferrucci, L., Gilroy, D.W., Fasano, A., Miller, G.W., Miller, A.H., Mantovani, A., Weyand, C.M., Nir Barzilai, Goronzy, J.J., Rando, T.A., Effros, R.B., Lucia, A., Kleinstreuer, N. and Slavich, G.M. (2019). Chronic inflammation in the etiology of disease across the life span. [online] 25(12), pp.1822–1832. doi:https://doi.org/10.1038/s41591-019-0675-0.
- Harvard Health. (2014). Foods that fight inflammation – Harvard Health. [online] Available at: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation.
- Tsigalou, C., Konstantinidis, T., Afroditi Paraschaki, Elisavet Stavropoulou, Chrissoula Voidarou and Bezirtzoglou, E. (2020). Mediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview. [online] 8(7), pp.201–201. doi:https://doi.org/10.3390/biomedicines8070201.
- CDC (2023). Type 2 Diabetes. [online] Centers for Disease Control and Prevention. Available at: https://www.cdc.gov/diabetes/basics/type2.html.
- Unai Galicia-Garcia, Asier Benito-Vicente, Shifa Jebari, Asier Larrea-Sebal, Siddiqi, H., Uribe, K.B., Ostolaza, H. and César Casquet Martín (2020). Pathophysiology of Type 2 Diabetes Mellitus. [online] 21(17), pp.6275–6275. doi:https://doi.org/10.3390/ijms21176275.
- Martín-Peláez, S., Montserrat Fitó and Castañer, O. (2020). Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. [online] 12(8), pp.2236–2236. doi:https://doi.org/10.3390/nu12082236.
- The Nutrition Source. (2012). Vegetables and Fruits. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.
- MyPlate (2020). Fruits | MyPlate. [online] www.myplate.gov. Available at: https://www.myplate.gov/eat-healthy/fruits.
- Khorraminezhad, L. and Iwona Rudkowska (2021). Effect of Yogurt Consumption on Metabolic Syndrome Risk Factors: a Narrative Review. [online] 10(1), pp.83–92. doi:https://doi.org/10.1007/s13668-020-00344-y.
- Waziri, M., Audu, A. and Suleiman, F. (2013). Analysis of Some Mineral Elements in Major Coconut Cultivars in Nigeria. Journal of Natural Sciences Research www.iiste.org ISSN, [online] 3(8). Available at: https://core.ac.uk/download/pdf/234654174.pdf.
- Mushtaq, A., Khaliq, M., Saeed, A., Azeem, M. and Ghania, J. (2015). Almond (Purunus amygdalus L.): A review on health benefits, nutritional value and therapeutic applications. IJCBS, [online] 8, p.103. Available at: https://www.iscientific.org/wp-content/uploads/2019/10/15-IJCBS-15-8-15.pdf.
- Singh, J., Singh, B. and Kaur, A. (2022). Polyphenols in fig: a review on their characterisation, biochemistry during ripening, antioxidant activity and health benefits. [online] 57(6), pp.3333–3342. doi:https://doi.org/10.1111/ijfs.15740.
- Gorzynik-Debicka, M., Przychodzen, P., Cappello, F., Alicja Kuban-Jankowska, Antonella Marino Gammazza, Knap, N., Michał Woźniak and Gorska-Ponikowska, M. (2018). Potential Health Benefits of Olive Oil and Plant Polyphenols. [online] 19(3), pp.686–686. doi:https://doi.org/10.3390/ijms19030686.
- Ayaz, A., Asli Akyol, Elif Inan-Eroglu, Cetin, A., Gülhan Samur and Filiz Akbiyik (2017). Chia seed (Salvia Hispanica L.) added yogurt reduces short-term food intake and increases satiety: randomised controlled trial. [online] 11(5), pp.412–412. doi:https://doi.org/10.4162/nrp.2017.11.5.412.
- Yang, B. and Maaria Kortesniemi (2015). Clinical evidence on potential health benefits of berries. [online] 2, pp.36–42. doi:https://doi.org/10.1016/j.cofs.2015.01.002.
- Yazan Ranneh, Abdah Md Akim, Hasiah Ab Hamid, Huzwah Khaza’ai, Fadel, A., Zainul Amiruddin Zakaria, Albujja, M.H. and Mohd (2021). Honey and its nutritional and anti-inflammatory value. [online] 21(1). doi:https://doi.org/10.1186/s12906-020-03170-5.
- Evangelia Katsouri, Emmanuella Magriplis, Antonis Zampelas, Nychas, G.-J.E. and Drosinos, E.H. (2020). Nutritional Characteristics of Prepacked Feta PDO Cheese Products in Greece: Assessment of Dietary Intakes and Nutritional Profiles. [online] 9(3), pp.253–253. doi:https://doi.org/10.3390/foods9030253.
- International Journal of Food Properties. (2019). Watermelon as a potential fruit snack. [online] Available at: https://www.tandfonline.com/doi/full/10.1080/10942912.2019.1584212.
- Monk, J.M., Lepp, D., Wu, W., Pauls, K.P., Robinson, L.E. and Power, K.A. (2017). Navy and black bean supplementation primes the colonic mucosal microenvironment to improve gut health. [online] 49, pp.89–100. doi:https://doi.org/10.1016/j.jnutbio.2017.08.002.
- Singh, M.N., Srivastava, R. and Indranil Kumar Yadav (2021). Study of different varietis of carrot and its benefits for human health: A review. [online] 10(1), pp.1293–1299. doi:https://doi.org/10.22271/phyto.2021.v10.i1r.13529.
- Neto, P., Ausina, P., Gomez, L.S., Leandro, J., Zancan, P. and Sola-Penna, M. (2017). Effects of Food Additives on Immune Cells As Contributors to Body Weight Gain and Immune-Mediated Metabolic Dysregulation. [online] 8. doi:https://doi.org/10.3389/fimmu.2017.01478.
- Rohrmann, S. and Jakob Linseisen (2015). Processed meat: the real villain? [online] 75(3), pp.233–241. doi:https://doi.org/10.1017/s0029665115004255.
- Julie Miller Jones, Guzmán, C. and Braun, H.A. (2020). Perspective: Whole and Refined Grains and Health—Evidence Supporting ‘Make Half Your Grains Whole’. [online] 11(3), pp.492–506. doi:https://doi.org/10.1093/advances/nmz114.
Written by:
Luke Sumpter, Health Writer
Medically reviewed by:
Medically reviewed by:
