Are you looking for delicious and heart healthy meals? You should check out these 27 DASH diet recipes and start incorporating them into your daily routine.
This eating plan consists of dishes with low sodium and no added sugar. I promise the food will not taste bland or flavorless.
You will find everything from breakfast to dessert in this list.
1. Mango Ginger Turmeric Smoothie
I love finding a tropical smoothie that balances flavor with health benefits. This version combines mango and oats with ginger and turmeric for an immunity boosting kick.
You can enjoy it as a quick breakfast or a pre workout snack. It is the perfect afternoon pick me up too.
2. Easy 30-Minute Turkey Noodle Soup
You have likely tried chicken noodle soup, but this turkey version is a wonderful surprise. High protein turkey mixes with vegetables for a deeply satisfying meal.
I find every spoonful comforting and soothing for the soul. It fills you up without adding tons of fat to your day.
3. Healthy Carrot Cake Oatmeal Cookies
Say hello to your new favorite healthy dessert option. These cookies transform classic carrot cake flavors into a convenient handheld treat.
I love the texture from the coconut and raisins mixed with crunchy pecans. They bake up perfectly crisp and chewy.
4. Pumpkin Greek Yogurt Parfait
I think everyone needs a nutritious treat ready for busy days. This rich parfait layers old fashioned oats with pumpkin puree and tangy Greek yogurt.
Notes of vanilla and honey add a lovely sweetness. It feels like a cheat meal even though it is actually good for you.
5. Oil-Free White Bean Hummus Recipe (Vegan, Gluten-Free)
Are you looking for a healthier alternative to traditional hummus? This creamy dip blends white beans into a smooth base.
I enjoy the mix of garlic and paprika with a splash of lemon juice. You can use it as a sandwich spread or a dip for fresh veggies.
6. Low-Sodium Waffles
Everyone needs a reliable waffle recipe while on the DASH Diet. This low sodium version fits the bill perfectly.
I use a base of almond flour for an excellent source of protein. You can make the whole batch in just 30 minutes.
7. Herb Cream Cheese Stuffed Mini Peppers
I absolutely love anything stuffed with cream cheese. These mini peppers are the perfect size for a quick snack.
You fill them with herby cream cheese and bake them to perfection. They act as little packages of sweet and savory flavor.
8. Tofu Scramble
This recipe is a fantastic solution if you want to reduce your egg intake. It serves as an excellent plant based alternative that fits the DASH diet perfectly.
The dish mimics the texture of scrambled eggs using tofu. I love the addition of turmeric and curry powder for extra flavor.
9. Turkey Wild Rice Soup
You can welcome the chilly season with this rich soup. It fits perfectly into your healthy eating plan.
I appreciate the combination of protein rich turkey with wild rice and vegetables. The aroma will make your home smell delightful while it simmers.
10. Grilled Peaches with Greek Yogurt
You can brighten up your day with this grilled fruity treat. Peaches and yogurt create a match made in heaven.
I love how the caramelization elevates the sweet and tart flavors. It truly tastes like summer in a single bite.
11. Skinny Broccoli Salad
This belly friendly salad is worth every single mouthful. Sunflower kernels and fresh broccoli provide a satisfying crunch next to tender bacon pieces.
I like the healthy dressing made with Greek yogurt. It is completely delicious without any guilt.
12. Healthy French Onion Soup
Take your tastebuds on a trip to France with this healthy soup. Caramelized onions and melted cheese simmer in a savory broth.
It offers a taste sensation unlike any other. This dish feels like a cheat meal but fits perfectly into your diet plan.
13. Sesame Tahini Cookies
This recipe is perfect if you love the flavor of sesame. The cookies are rich and nutty thanks to tahini paste and almond flour.
Honey adds sweetness while sesame seeds provide a nice crunch. They bake into a crisp yet chewy delight.
14. Black Bean Salad
Nothing screams summer quite like a fresh salad with a flavorful dressing. This version features black beans and corn mixed with tomatoes and cucumber.
I toss everything in a zesty lime cumin dressing. It makes a colorful and tasty side dish for your next meal.
15. White Bean Soup
Nothing beats a warm bowl of soup when you feel under the weather. This Tuscan style dish is packed full of flavor and nutrients.
I love the combination of beans and corn swimming in a rich broth. You can serve it with toasted bread to soak up the liquid.
16. Healthy Fruit Salad
You cannot go wrong with a big bowl of fruit salad on the DASH diet. This bright delight combines slices of seasonal fruit in one bowl.
A spritz of lemon juice ties all the flavors together. I love that you can customize it with whatever produce is in season.
17. Healthy Chocolate Peanut Butter Overnight Oats
Overnight oats make for the perfect breakfast. This version uses rolled oats and natural peanut butter mixed with unsweetened cocoa powder.
A drizzle of honey brings wholesome sweetness without added sugar. It gives you plenty of energy to start your day.
18. Zero Point Crustless Pumpkin Pie
You can celebrate fall with a pie that fits perfectly into your diet plan. This crustless version lets you indulge in something sweet without the fat.
I use pumpkin puree and warm spices mixed with almond milk. It is effortless to make and tastes decadent.
19. High Protein Blueberry Kale Smoothie
You can get a good dose of metabolism boosting nutrients with this drink. It packs blueberries and bananas with spinach leaves for a nourishing treat.
The almond milk base adds a nice creaminess. I find it gives me the energy to conquer the day.
20. Basic Deviled Eggs
You can enjoy the best tasting deviled eggs while sticking to a healthy diet. This recipe features a creamy and tangy yolk piped into egg whites.
I love the unique sprinkle of smoked paprika on top. They make a perfect addition to your meal plan.
21. Banana Oatmeal Pancakes
Imagine healthy and fluffy pancakes that are also gluten free. These use wholesome ingredients so you can enjoy them guilt free.
The recipe combines egg whites and oatmeal with chopped walnuts. I promise even your pickiest eaters will go bananas over them.
22. Red, White, and Blue Fruit Skewers with Cheesecake Yogurt Dip
Are you looking for a fun way to serve fruit? These skewers feature strawberries and blueberries with fluffy angel food cake.
You dunk the fruit into a creamy cheesecake yogurt dip. I think it makes the perfect outdoor party snack.
23. Healthy Mulligatawny Soup
You can indulge with this creamy and flavorful soup. It features coconut milk and vibrant spices for the ultimate comfort food experience.
I love the mix of basmati rice and tender chicken. It nails the balance of bold and rich flavors in one bowl.
24. Healthy Chicken Salad
Make your lunch healthier by adding this salad to your meal plan. Tender chicken chunks mix with crunchy celery stalks and crisp red onions.
I coat everything in a creamy dressing and sprinkle toasted nuts on top. It is low in sodium but still full of flavor.
25. 3-ingredient Peanut Butter & Jelly Smoothie
Why not turn a classic sandwich flavor into a healthy smoothie? This three ingredient wonder boasts the familiar flavors you love.
It features natural peanut butter and frozen berries blended with almond milk. Best of all, I can make this creamy delight in a flash.
26. Cucumber Sandwiches
This recipe makes a refreshing treat for potlucks or light lunches. Cool cucumbers and tangy cream cheese provide a perfect contrast to fluffy white bread.
I love the mix of textures in every bite. Serve this at your next gathering and watch it disappear.
27. Low-Sodium Egg Salad
Say goodbye to traditional egg salad and hello to this healthier take. Light Greek yogurt balances the bite of mustard coating the hard boiled eggs.
I mix in fresh dill for a citrusy taste that cuts the richness. You can enjoy it on sandwiches or as a light meal.