Skip to main content
30 January 2020

Snacking while following the OMS diet

OMS friendly snacks don’t have to be plain and boring. There are plenty of colourful options to keep you going throughout the day that are packed full of flavour and textures. Here is a list of suggestions.

You can find out more about the OMS diet and the recommendations here.


  • Crudités – raw veg such as carrots, peppers, cucumber, celery. Often work well with a dip, see dip ideas below
  • Cherry tomatoes – these can be bought in a range of colours and varieties, from sweet to slightly sour
  • Radishes – eaten raw they can provide quite a bite


  • Dried fruit – such as apricots, figs, dates, apple, pineapple and papaya. 
  • Mixed Olives – specifically black olives are full of umami flavour and are therefore a great snack if you are craving cheese
  • Chopped fresh fruit – chopped fresh banana and apples make a great on to go snack, add some nut butter as well to make it even more filling


  • Hummus – a creamy dip that is perfectly paired with crudités 
  • Babaganoush – if you’re not a fan of hummus or you are looking to try something to different, this dip is made using eggplant and is a great alternative
  • Olive Tapenade – a salty dip that’s great on crackers or fresh bread
  • Pesto – packed with herbs and garlic, although this pesto makes a great pasta sauce, it also works well mixed into hummus and used as a tasty dip
  • Red Pepper Lentil Pate – Another easy dip which works well on crusty bread or crackers

On Toast: 


  • Sardines – this is a cheap snack that is packed with omega-3
  • Tuna – another cheap alternative for a snack
  • Smashed peas – make your smashed peas with plenty of lemon to really give this snack a pop of zing
  • Avocado – a classic combination that never gets old. Depending on how hungry you’re feeling, add mushrooms, rocket or roasted tomatoes too.
  • Beans – here’s a quick and easy snack that you can batch cook and keep refrigerated for the week

Nuts and Seeds:

(Helpful hint – nuts and nut butter should be consumed in moderation)

A great pick me up snack is some dairy-free yogurt, such as soy or almond, topped with: 

  • Walnuts – have the highest levels of omega-3 fatty acids
  • Pecans – a powerhouse nut, full of calcium, iron and zinc 
  • Almonds – packed with magnesium and a great source of protein
  • Seeds – such as pumpkin, sunflower and chia


(Helpful hint – some smoothie recipes include coconut milk or yogurt, however coconut is not recommended while following OMS due to its high saturated fat content.)

Smoothies are a quick and easy snack. Use frozen or fresh fruit, veggies, nuts and plant-based yogurt to ensure that they are packed full of goodness. Some great flavour combinations to try are:

  • Strawberry and banana

  • Mango, carrot, ginger and orange juice

  • Kale, avocado and cucumber

  • Cherries and beetroot

Other ideas:

  • Pitta bread (Syrian bread) – great with hummus, even nicer when it’s fresh out of the oven!

  • Rice crackers – a great shop bought, OMS friendly snack that you can top with spreads and dips

  • Popcorn – a lot of shop bought popcorn is often OMS friendly, great alternative to crisps

You can find all of our recipes for snacks here.  What are your favourite snacks? Share your ideas in the comments below.

Still have some questions about the OMS diet? You can find our diet FAQs here.