Mediterranean-Inspired Lunches & Snacks with Extra Virgin Olive Oil
Morocco Gold is proud to compile some of the latest anti-inflammatory snacks recipes with help from EatingWell and others, which bring out the power of polyphenols without the fuss.
Purchase Evoo
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Amount
4
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Time
35 mins
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Course
Starters & Salads
Updated 11th February 2025
If you’re looking for simple Mediterranean-inspired lunches and snacks made with wholesome ingredients, these easy recipes are a great place to start.
Inspired by Mediterranean-style eating, these recipes focus on ingredients such as whole grains, nuts, fish and extra virgin olive oil.
Morocco Gold has curated this collection of Mediterranean-inspired lunches and snacks from trusted food creators, highlighting flavourful, everyday ingredients that work beautifully in balanced meals.
Key Points At A Glance
- 5 Mediterranean-style recipes
- Includes salads, snacks & light meals
- Uses extra virgin olive oil in dressings and cooking
- Suitable for meal prep
Ingredients
Total
- 1 (15 ounce) can chickpeas, rinsed
- 1 tablespoon sugar
- 1 teaspoon ground cinnamon
- 1/8 teaspoon ground pepper
- 1 tablespoon avocado oil
Instructions
Total
- Position rack in the upper third of oven; preheat to 450 degrees F.
- Blot chickpeas dry. Spread on a rimmed baking sheet. Bake for 10 minutes. Meanwhile mix sugar, cinnamon and pepper in a small bowl.
- Transfer the chickpeas to a medium bowl and toss with oil and the cinnamon-sugar mixture. Return to the baking sheet and bake, stirring once, until browned and crunchy, 15 to 20 minutes more. Let cool on the baking sheet for 15 minutes.
- Transfer the chickpeas to a medium bowl and toss with oil and the cinnamon-sugar mixture. Return to the baking sheet and bake, stirring once, until browned and crunchy, 15 to 20 minutes more. Let cool on the baking sheet for 15 minutes.
- Tip: To make ahead: Store in an airtight container for up to a day.
Amount
Time
Cranberry-Almond Granola Bars
Ingredients
Total
- 3 cups old-fashioned rolled oats
- 1 cup crispy brown rice cereal
- 1 cup dried cranberries
- ½ cup almonds, toasted and chopped
- ½ cup pecans, toasted and chopped
- ¼ teaspoon salt
- ⅔ cup brown rice syrup or light corn syrup
- ½ cup smooth almond butter
- 1 teaspoon vanilla extract
Instructions
Total
- Preheat oven to 325 degrees F. Line a 9-by-13-inch baking pan with parchment paper, leaving extra parchment hanging over two sides. Lightly coat the parchment with cooking spray.
- Combine oats, rice cereal, cranberries, almonds, pecans and salt in a large bowl.
- Combine rice syrup (or corn syrup), almond butter and vanilla in a microwave-safe bowl. Microwave for 30 seconds (or heat in a saucepan over medium heat for 1 minute). Add to the dry ingredients and stir until evenly combined. Transfer to the prepared pan and firmly press into the pan with the back of a spatula.
- For chewier bars, bake until barely starting to color around the edge and still soft in the middle, 20 to 25 minutes. For crunchier bars, bake until golden brown around the edge and somewhat firm in the middle, 30 to 35 minutes. (Both will still be soft when warm and firm up as they cool.)
- Let cool in the pan for 10 minutes, then using the parchment to help you, lift out of the pan onto a cutting board (it will still be soft). Cut into 24 bars, then let cool completely without separating the bars, about 30 minutes more. Once cool, separate into bars.
- Tip: To make ahead: Individually wrap airtight and store at room temperature for up to 1 week.
Amount
Time
Crunch Curry Quinoa Salad Recipe
Ingredients
Total
- 2 cups quinoa
- 2 tablespoons mild curry powder
- 1 teaspoon salt
- ½ cup Morocco Gold extra virgin olive oil
- ¼ cup apple cider vinegar
- 1 lemon, zested and juiced
- 2 small cloves garlic, minced
- 1 English cucumber, diced (about 2 cups)
- 2 small green apple, diced (about 2 cups)
- 2 red bell peppers, diced (about 2 cups)
- ¼ cup packed basil leaves, thinly sliced
- ¼-½ cup roasted and salted sunflower or pumpkin seeds for serving
Instructions
Total
- This Crunchy Curry Quinoa Salad from Realfoodwholelife.com is a tongue teaser to say but a taste bud pleaser too!
- Rinse the quinoa. Combine rinsed quinoa with the curry powder, salt, and 4 cups cold water in a large pot. Cover, bring to a boil, then reduce heat to low and simmer, covered, for 18 minutes. Turn the heat off and let sit, covered, an additional 5 minutes.
- In a large bowl make the dressing by combining the olive oil, vinegar, salt, lemon juice and zest, and garlic, whisking until well combined.
- To the dressing add the diced cucumber, apple, and peppers. Add the warm quinoa and stir until well combined. The mixture will be on the wet side. Let sit at least an hour for the dressing to absorb and flavors to develop.
- Stir in the basil, then cover and chill for, or serve with a sprinkling of sunflower or pumpkin seeds.
Amount
Time
Salmon Rice Bowl
Ingredients
Total
- 1 cup instant brown rice
- 1 cup water
- 4 ounces salmon, preferably wild
- 1 teaspoon Morocco Gold extra virgin olive oil
- 1/8 teaspoon kosher salt
- 2 tablespoons mayonnaise
- 1½ teaspoons Sriracha
- 1½ teaspoons 50%-less-sodium tamari
- 1 teaspoon mirin
- ½ teaspoon freshly grated ginger
- ¼ teaspoon crushed red pepper
- ½ ripe avocado, chopped
- ½ cup chopped cucumber
- ¼ cup spicy kimchi
- 12 (4-inch) sheets nori (roasted seaweed)
Instructions
Total
- Preheat oven to 400ºF. Line a small rimmed baking sheet with foil. Place salmon on the prepared pan. Drizzle with oil; season with salt. Bake until an instant-read thermometer inserted in the thickest part registers 125ºF, 8 to 10 minutes,.
- Meanwhile, cook rice according to package directions. Mix mayonnaise and Sriracha in a small bowl; set aside. Whisk tamari, mirin, ginger, crushed red pepper and salt in another small bowl; set aside.
- Divide the rice between 2 bowls. Top with salmon, avocado, cucumber and kimchi. Drizzle with the tamari mixture and the mayonnaise mixture. Mix the bowls, if desired, and serve with nori.
Amount
Time
Gluten Free Blueberry Buckwheat Pancakes Recipe
Ingredients
Total
- 1 large egg, room temperature
- 1 1/4 cups buttermilk
- 1/4 cup Chobani plain, non-fat yogurt
- 2 tablespoons brown sugar
- 1 tablespoon Morocco Gold extra virgin olive oil
- 1/2 teaspoon vanilla extract
- 1 cup plus 2 tablespoons buckwheat flour
- 1 1/2 teaspoons baking powder
- 1/4 teaspoon cinnamon
- 1/2 teaspoon salt
- 2 cups fresh blueberries
Instructions
Total
- We are signing off on a sweet note with these Gluten Free Blueberry Buckwheat Pancakes from Bromabakery
- Heat a large skillet or griddle on medium heat.
- In a medium bowl, combine egg, buttermilk, yogurt, brown sugar, olive oil, and vanilla extract, whisking until combined. In a separate bowl, whisk together buckwheat flour, baking powder, cinnamon, and salt together. Incorporate into wet ingredients, stirring only until combined.
- Once griddle is hot, grease with oil. Pour ¼ cup of batter per pancake onto surface, then sprinkle with blueberries. Cook on one side until holes form around edges, about 1 minute, then flip and cook on other side for additional minutes. Don’t let the pan get too hot– you want a nice, even heat.
- Serve with whipped cream, blueberries, nuts, and a healthy drizzle of maple syrup!
Discover the flavour and versatility of Morocco Gold Extra Virgin Olive Oil in your everyday cooking.
From The Larder
Using Extra Virgin Olive Oil in Mediterranean-Inspired Meals
Extra virgin olive oil is a staple ingredient in Mediterranean cooking, valued for its flavour, versatility and balance. It works beautifully in dressings, marinades, grain salads and light sautéing, helping to bring together herbs, citrus and spices.
In this collection, extra virgin olive oil is used in a variety of ways – from roasting chickpeas and baking pancakes to finishing quinoa salads and salmon bowls. Its smooth texture and depth of flavour make it a reliable foundation for everyday meals.
If you would like to explore more ways to cook confidently with extra virgin olive oil, visit our How to Use EVOO guide for practical tips and inspiration.
Meal Prep & Storage Tips
- Many of these recipes can be prepared in advance and stored in airtight containers.
- Grain salads often develop deeper flavour when chilled for several hours.
- Roasted snacks are best enjoyed within 1–2 days for optimal texture.
- When reheating, add a small drizzle of extra virgin olive oil to refresh flavour.
FAQs About Mediterranean-Inspired Lunches & Snacks
Can I prepare these recipes in advance?
Yes. Many of these Mediterranean-style recipes can be made ahead of time and stored in airtight containers. Grain salads often develop deeper flavour after chilling, while roasted snacks are best enjoyed within one to two days.
Can I substitute extra virgin olive oil with another oil?
You can substitute other oils, but extra virgin olive oil is traditionally used in Mediterranean cooking for its flavour and balance. It works especially well in dressings, roasting and light sautéing.
Are these recipes suitable for meal prep?
Yes. Quinoa salads, roasted chickpeas and granola bars can all be prepared in batches, making them convenient options for lunches or snacks throughout the week.
How should I store Mediterranean-style grain salads?
Store grain salads in an airtight container in the refrigerator for up to three days. Stir before serving and add a small drizzle of olive oil if needed to refresh texture and flavour.
Can I adapt these recipes to suit different dietary preferences?
Absolutely. These recipes are flexible and can be adjusted to suit vegetarian, pescatarian or gluten-free preferences by modifying ingredients as needed.