I am thrilled to share these 30 DASH diet recipes that make healthy eating genuinely delicious. This meal plan focuses on low sodium and low fat dishes without added sugar to help lower blood pressure.
You will find everything from hearty soups to decadent cookies in this exciting collection.
1. Healthy French Onion Soup
I love taking my tastebuds on a trip to France with this healthy French onion soup recipe. You simmer caramelized onions and melted cheese in a savory broth to create a unique taste sensation.
The infusion of spices adds an extra kick of flavor that I find irresistible. I think this soup tastes so good that you will feel like you are eating a cheat meal.
You can relax knowing this recipe fits perfectly into your DASH diet plan.
2. Low Sodium Spaghetti Sauce
I know it can be hard to find comfort food while dieting but this low sodium spaghetti sauce is the answer.
You make it with no salt added tomato sauce and tomato paste before infusing it with aromatics and spices.
I let the sauce simmer until it becomes thick and wafts an enticing aroma through the kitchen. Trust me when I say this spaghetti sauce will become a favorite for your family.
3. Healthy Fruit Salad
I believe you cannot go wrong with a big bowl of fruit salad when following the DASH diet. This bright and fruity delight combines slices of seasonal fruits into one delicious package.
A spritz of lemon ties all the fruity flavors together perfectly. I love that this recipe is customizable so you can throw in whatever fruit is in season.
4. Cucumber Sandwiches
This cucumber sandwich recipe is a refreshing treat that I find perfect for potlucks or light lunches. Cool cucumbers and tangy cream cheese provide the perfect contrast for fluffy white bread.
Each bite brings a fantastic mix of textures that you will surely love. I suggest serving this at your next gathering to watch it quickly disappear.
5. Mango Ginger Turmeric Smoothie
Count me in for a tropical mango and turmeric smoothie with a well rounded flavor profile. This drink combines mango and oats with ginger and turmeric for a unique taste.
It packs anti inflammatory ingredients to help fight inflammation and boost immunity. I think it works great for a pre workout boost or as an afternoon pick me up.
6. Tofu Scramble
This recipe is the solution if you want to reduce your egg intake. I find this tofu scramble recipe to be an excellent plant based alternative to eggs that is perfect for the DASH diet.
This dish mimics scrambled eggs while using the flavor and texture of tofu. You infuse it with turmeric and curry powder plus aromatics for added flavor.
7. Strawberry Smoothie
Who says you cannot enjoy a refreshing smoothie on the DASH diet. This healthy and delicious smoothie is a blend of frozen strawberries with milk and honey.
I also add vanilla extract to round out the flavors. You will love the balance of creamy and refreshing notes in every sip.
8. Herb Cream Cheese Stuffed Mini Peppers
You need to make this recipe if you love cream cheese stuffed foods. These mini peppers are the perfect size for a quick snack.
You fill them with herby cream cheese and then bake them to perfection. I consider them little packages of sweet and savory flavors that you will love.
9. Turkey Wild Rice Soup
I welcome the chilly season with this rich and creamy turkey wild rice soup. It is the perfect dish that fits seamlessly into your DASH diet plan.
You make it with protein rich turkey plus healthy wild rice and nutritious veggies. This soup will fill your belly and warm your heart on a cold day.
10. Avocado Smoothie With 3 Ingredients
Get ready to start your day with a healthy and delicious avocado smoothie. You make it with whole milk and sugar free condensed milk plus avocado to keep it tasty.
I love that this thick and creamy smoothie is a great way to get your daily dose of calcium.
11. Healthy Chocolate Peanut Butter Overnight Oats
Overnight oats are the perfect breakfast because they are quick and healthy. This version calls for a DASH diet friendly mix of ingredients including rolled oats and natural peanut butter.
I mix in unsweetened cocoa powder and Greek yogurt for creaminess. A drizzle of honey or maple syrup brings wholesome sweetness without added sugar.
12. White Bean Soup
I firmly believe nothing beats a warm bowl of soup if you are feeling under the weather. This Tuscan white bean soup is the perfect treat to make when you need comfort.
It comes loaded with beans and veggies plus corn swimming in a rich broth. I serve it with toasted bread slices to soak up all the deliciousness.
13. Sesame Tahini Cookies
This cookie recipe is for you if you love sesame. These sesame tahini cookies are rich and nutty because they are made with tahini paste and almond flour.
I sprinkle them with sesame seeds for an added crunch and nuttiness. These cookies bake up into a crisp and chewy delight that melts in your mouth.
14. Basic Deviled Eggs
I enjoy the best tasting deviled eggs even while eating a healthy diet. These deviled eggs are the perfect addition to your DASH diet plan.
You pipe a creamy and tangy yolk into the egg whites for a classic texture. I think the sprinkle of smoked paprika on top makes this recipe unique.
15. Pumpkin Greek Yogurt Parfait
Be sure you do not skip a nutritious treat even if you are always on the go. That is why I think you need this pumpkin Greek yogurt always at the ready.
This healthy parfait combines old fashioned oats with pumpkin puree and Greek yogurt. I infuse it with pumpkin spice plus vanilla and honey for a sweet note.
16. Skinny Broccoli Salad
I find this belly friendly salad is worth every mouthful. The sunflower kernels and fresh broccoli crunch complement the tender bacon pieces and raisins perfectly.
I suggest you drizzle it with a healthy dressing made with Greek yogurt for a true winner. This skinny broccoli salad is delicious without the guilt.
17. Red, White, and Blue Fruit Skewers with Cheesecake Yogurt Dip
I like making these red, white, and blue fruit skewers with cheesecake yogurt dip for a fun way to eat fruits. You make them by simply skewering strawberries and blueberries with fluffy angel food cake.
I dunk the skewered fruit into a creamy and tangy cheesecake yogurt dip. This fun treat is easy to make and will become your go to outdoor party snack.
18. Easy 30-Minute Turkey Noodle Soup
Have you ever tried chicken noodle soup but with turkey instead. If not, this recipe will surprise you with its delicious flavor.
The combination of high protein turkey and vegetables makes a satisfying soup. I find every bit of this soup comforting and soul soothing.
19. Zero Point Crustless Pumpkin Pie
I like to bring in the fall with a pumpkin pie that fits perfectly into my diet plan. This crustless pumpkin pie is perfect for indulging in something sweet without all the fat.
You make it with pumpkin puree and warm spices plus almond milk. It is decadent and perfectly spiced while being effortless to make.
20. Low-Sodium Waffles
Everyone needs a go to waffle recipe especially if you follow the DASH Diet. These low sodium waffles fit the bill perfectly.
They use a base of almond flour which makes them an excellent source of protein and fiber. It is also simple and you can make it in just 30 minutes.
21. Healthy Mulligatawny Soup
I love to indulge with this creamy and flavorful healthy mulligatawny soup. You make it with coconut milk and vibrant spices for the ultimate comfort food.
This dish packs basmati rice and tender chicken alongside veggies for a filling meal. It nails the balance of bold and creamy in one nourishing bowl.
22. Black Bean Salad
Nothing says summer to me like a good salad with a flavorful dressing. This black bean salad recipe is sure to deliver on that promise.
It features black beans and corn along with tomatoes and peppers tossed in a lime cumin dressing. I love how a bowl of this salad bursts with flavors and textures.
23. Oil-Free White Bean Hummus Recipe (Vegan, Gluten-Free)
Try this recipe if you are on the hunt for a healthier alternative to standard hummus. This creamy dip features a fantastic blend of garlic and paprika plus lemon juice and spices.
I get the creamy base from blended white beans. You can enjoy it as a dip or spread with your favorite sides.
24. Healthy Carrot Cake Oatmeal Cookies (made with coconut oil!)
Say hello to your new favorite healthy dessert with these oatmeal cookies. I find these cookies are a fantastic way to turn carrot cake into a handy treat.
They are loaded with coconut and raisins plus pecans for a crisp and chewy texture. I make a batch of these cookies to enjoy the sweet taste of health.
25. Grilled Peaches with Greek Yogurt
Brighten up your day with this grilled fruity treat that combines peaches and yogurt. I think the combo is sweet and tart as well as juicy.
The peaches are perfectly caramelized which elevates the flavors significantly. When you throw them on a grill you get a treat to die for.
26. Low-Sodium Egg Salad
I say goodbye to traditional egg salad and hello to this healthier take on a classic. The creamy and light Greek yogurt balances the bite of mustard that coats the hard boiled eggs.
I mix it with fresh dill for a citrusy taste that balances the richness. This salad is excellent for sandwiches or light meals.
27. High Protein Blueberry Kale Smoothie
I like getting a good dose of metabolism boosting nutrients with this blueberry smoothie. It is packed with blueberries and bananas plus spinach leaves and chia seeds for a nourishing treat.
The almond milk base brings creaminess that ties all the flavors together. This smoothie will make mornings brighter and give you energy.
28. Banana Oatmeal Pancakes
These pancakes consist of wholesome ingredients so that you can enjoy them guilt free. The recipe combines egg whites and bananas with oatmeal and chopped walnuts.
I make a batch of these banana oatmeal pancakes for the whole family to enjoy. Even your pickiest of eaters will go bananas over them.
29. Healthy Chicken Salad
I make my lunch healthier by adding this chicken salad to my meal plan. The tender chicken chunks and crunchy celery stalks join crisp red onions for the trifecta of deliciousness.
You coat it with a creamy and tangy dressing and sprinkle with toasted nuts for added texture. This healthy chicken salad is low in calories and sodium but still flavorful.
30. 3-ingredient Peanut Butter & Jelly Smoothie
Why not turn the classic peanut butter and jelly into a smoothie for a healthier twist. This PB&J smoothie is a 3 ingredient wonder that boasts the familiar flavors you love.
It features natural peanut butter and frozen berries mixed with almond milk blended into a creamy delight. Best of all this healthy treat comes together in a flash.
