The 6 Best Mediterranean Diet Foods to Buy at Aldi, According to Dietitians

If you’re looking to eat more foods from the Mediterranean diet, Aldi has plenty of affordable options. That’s why we’ve rounded up dietitian-approved Aldi favorites to make stocking up on nutritious, easy-to-prepare ingredients for a Mediterranean diet easy.

What Is the Mediterranean Diet?

The Mediterranean diet is a heart-healthy eating pattern inspired by the traditional cuisines of countries that border the Mediterranean Sea. That said, we prefer an expanded view of the Mediterranean diet, which is more inclusive of healthy foods and dishes from many cultures around the world.

The dietary pattern emphasizes fruits, vegetables, whole grains and beans, plus moderate amounts of fish, poultry, dairy products, nuts, eggs and olive oil. It also limits sweets, red meats, refined grains and highly processed foods. 

Research suggests the Mediterranean diet may reduce the risk of heart disease, stroke and certain cancers, while also promoting brain health and longevity.

The Mediterranean diet is more of a lifestyle than a diet. It also encourages meals shared with family and friends, savoring each bite and living an active lifestyle.

The 6 Best Mediterranean Diet Foods to Buy at Aldi

1. Greek Yogurt

“One of my favorites from Aldi is their plain, nonfat Greek yogurt,” says Lisa Andrews, M,Ed., RD, a dietitian and owner of Sound Bites Nutrition. 

A ⅔-cup serving of their Friendly Farms Nonfat Plain Greek Yogurt has 100 calories and 17 grams of protein. Andrews recommends adding your favorite fresh or frozen fruit for a perfect parfait.

You can use Greek yogurt in place of sour cream and mayonnaise in some recipes, too. Try this Greek Yogurt Chicken Salad with Wild Rice. 

2. Extra-Virgin Olive Oil

Olive oil is another staple in the Mediterranean lifestyle, and it has shown promising health benefits related to several inflammatory diseases. Aldi has several olive oil options available in stores.

Of course, you can use olive oil to sauté foods, but it also tastes great incorporated into cold dishes. “My favorite way to use olive oil is as a salad dressing. I make a simple one just with olive oil, fresh-squeezed lemon juice, a little lemon zest, salt and pepper, and you can add seasonings like an Italian seasoning. I also love making homemade hummus or a black bean dip using olive oil,” says registered dietitian Johna Burdeos, RD.

3. Canned Beans

Aldi carries a variety of canned beans. Look for canned garbanzo, black, pinto, kidney and white beans. Beans are rich in fiber, protein and other nutrients. In addition to improving digestion and promoting gut health, fiber has been shown to reduce the risk of heart disease.

“One of my Aldi favorites is chickpeas. They’re great for adding a boost of protein and fiber to salad bowls,” says Burdeos. She recommends air-frying chickpeas to make a crunchy snack. Some of our favorite recipes are our Cinnamon-Sugar Roasted Chickpeas and Spice-Roasted Chickpeas, which can either be made in the air fryer or crisped up in the oven. 

In addition, chickpeas are a great addition to bowls. This Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce has plenty of plant-based protein. Grab the ingredients at Aldi and you’ll have grab-and-go lunches for the week.

4. Hummus

Hummus is a staple in the Mediterranean diet. Made with chickpeas and olive oil, it's heart-healthy and packed with fiber. “The hummus quartet from Aldi is perfect for those following a Mediterranean diet. With four delicious flavors—classic, roasted red pepper, cilantro jalapeño and roasted garlic—the whole family will love it, and nobody has to fight over which flavor to get,” says Lindsay Cohen, RDN, CDCES, a dietitian and owner of Mama-Betes. 

Pair Aldi’s Park Street Deli Hummus Quartet with raw veggies and whole-grain crackers for a balanced snack, or enjoy it as part of a meal with salmon, rice and roasted vegetables. 

5. Vegetables (Fresh, Canned and Frozen)

Vegetables are an important part of the Mediterranean diet, and Aldi has a great selection of fresh, canned and frozen veggies. Canned and frozen veggies sometimes get a bad rap, but they are affordable, last a long time and are packed with nutrients. When buying canned or frozen veggies, look for low-sodium options with minimal added ingredients. 

6. Nuts and Seeds

Aldi has a fantastic selection of nuts, seeds and trail mixes with dried fruit. They offer raw, roasted, salted and unsalted options at budget-friendly prices. Nuts are an excellent source of fiber, vitamins, minerals and antioxidants.

Nuts and seeds also provide some extra protein to meals and snacks. Try sunflower seeds in our Superfood Chopped Salad with Salmon & Creamy Garlic Dressing or make these Apricot-Sunflower Granola Bars as a snack.

The Bottom Line

Aldi makes following a heart-healthy Mediterranean diet both easy and affordable. With a wide variety of Mediterranean-friendly options like Greek yogurt, olive oil, canned beans and veggies, you can stock up on nutritious staples without breaking the bank.