Are you hunting for delicious meals that happen to be heart healthy? I have you covered with these 30 DASH diet recipes that are super easy to add to your daily routine.
This healthy eating plan focuses on dishes with low fat and low sodium plus no added sugar. But please know that this does not mean your food has to taste bland or boring.
I found everything from hearty soups to decadent cookies for this list. It is honestly surprising how simple it is to follow this wholesome plan.
1. Healthy Fruit Salad
You really cannot go wrong with a big bowl of fruit salad on the DASH diet. This bright and fruity delight combines slices of seasonal fruit into one colorful package.
A simple spritz of lemon juice ties all those sweet flavors together. You can customize this however you like with whatever produce is in season right now.
2. Skinny Broccoli Salad
This belly friendly salad is worth every single mouthful. Fresh broccoli crunch and sunflower kernels meet up with tender bacon bits and sweet raisins for major texture.
You just drizzle it with a healthy dressing made from Greek yogurt for a total winner. It is skinny broccoli salad that tastes delicious without any guilt.
3. Low-Sodium Waffles
Everyone needs a solid waffle recipe in their back pocket and that includes people following the DASH diet. These low sodium waffles totally fit the bill.
They use an almond flour base which makes them an excellent source of protein and fiber. It is also super simple since you can make them in just 30 minutes.
4. White Bean Soup
Nothing beats a warm bowl of soup when you feel a bit under the weather. This Tuscan white bean soup is the perfect treat for those moments.
It is warm and hearty and packed full of nutrients plus big flavor. You get beans and corn plus veggies swimming in a rich broth.
5. Healthy Chicken Salad
Make your lunch game healthier by adding this chicken salad to your meal plan. Tender chicken chunks mixed with crisp red onions and crunchy celery stalks create a trifecta of deliciousness.
It gets coated with a creamy and tangy dressing then sprinkled with toasted nuts for extra texture. This healthy chicken salad is low in sodium and calories but still brings the flavor.
6. Low Sodium Spaghetti Sauce
Are you on a diet but still crave the comfort of a yummy pasta dish? This low sodium spaghetti sauce is exactly the answer.
It is made using no salt added tomato sauce and paste that gets infused with spices and aromatics. You simmer the sauce until it is thick and wafting enticing aromas.
7. Tofu Scramble
This recipe is the solution if you want to reduce your egg intake. It is a tofu scramble recipe that works as an excellent plant based alternative to eggs for the DASH diet.
This dish mimics scrambled eggs perfectly using the texture and flavor of tofu. It gets infused with aromatics plus turmeric and curry powder for added flavor.
8. Healthy Mulligatawny Soup
Indulge yourself with this creamy and flavorful healthy mulligatawny soup. This chicken curry soup is made with coconut milk and vibrant spices for the ultimate comfort food.
The dish packs tender chicken plus veggies and basmati rice for a filling meal trifecta. It nails that balance of creamy and rich and bold in one nourishing bowl.
9. Pumpkin Greek Yogurt Parfait
You need to have this pumpkin Greek yogurt ready if you are always on the go. This healthy parfait combines pumpkin puree with tangy Greek yogurt and old fashioned oats.
It is infused with vanilla and honey plus pumpkin spice for a sweet spiced note. This treat might make you feel like you are cheating but it is actually good for you.
10. 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 three ingredient wonder that boasts those familiar flavors you love.
It features frozen berries and natural peanut butter blended with almond milk into a creamy delight. Best of all is that this healthy treat comes together in a flash.
11. Red, White, and Blue Fruit Skewers with Cheesecake Yogurt Dip
Are you looking for a fun way to eat fruits? You should make these red and white and blue fruit skewers with cheesecake yogurt dip.
You simply skewer blueberries and strawberries with fluffy angel food cake. Then you dunk the skewered fruit into a tangy and creamy cheesecake yogurt dip.
12. Black Bean Salad
Nothing says summer quite like a good salad with a flavorful dressing. This black bean salad recipe is definitely sure to deliver.
It features peppers and cucumber plus tomatoes and corn and black beans all tossed in a lime cumin dressing. A bowl of this bursts with textures and flavors that will blow you away.
13. Low-Sodium Egg Salad
Say goodbye to traditional egg salad and welcome this healthier take on a classic. Light and creamy Greek yogurt balances the mustard bite that coats the hard boiled eggs.
It gets mixed with fresh dill for a citrusy taste to balance the richness. This salad is excellent for sandwiches or you can enjoy it as a light meal.
14. Grilled Peaches with Greek Yogurt
Brighten up your day with this grilled fruity treat. Peaches and yogurt are truly a match made in heaven.
The combo is tart and sweet and juicy all at once. Plus the peaches get perfectly caramelized on the grill which elevates the flavors.
15. Turkey Wild Rice Soup
Welcome the chilly season with this creamy and rich turkey wild rice soup. It is the perfect dish that fits seamlessly into your DASH diet plan.
Made with nutritious veggies and healthy wild rice plus protein rich turkey. This soup will fill your belly and warm your heart on a chilly day.
16. Mango Ginger Turmeric Smoothie
A tropical mango and turmeric smoothie with a well rounded flavor? Count me in.
This smoothie combines turmeric and ginger with oats and mango. It packs anti inflammatory ingredients to help boost immunity and fight inflammation.
17. Zero Point Crustless Pumpkin Pie
Bring in the fall vibes with a pumpkin pie that fits perfectly into your diet plan. This crustless pumpkin pie is perfect for indulging in something sweet without all the fat.
It is made with warm spices and pumpkin puree plus almond milk so it is perfectly spiced and decadent. It is effortless to make because you just mix and bake and chill.
18. Easy 30-Minute Turkey Noodle Soup
Have you ever tried chicken noodle soup but made with turkey instead? If not then this recipe will surprise you.
The combination of vegetables and high protein turkey makes a satisfying and delicious soup. Every bit of this soup is soul soothing and flavorful and comforting.
19. Herb Cream Cheese Stuffed Mini Peppers
You need to make this recipe if you love cream cheese stuffed everything. These mini peppers are the perfect size for a quick snack.
They are filled with herby cream cheese and then baked to perfection. They are like little packages of sweet and savory flavors that you will love.
20. Healthy French Onion Soup
Take your tastebuds on a trip to France with this healthy French onion soup. The melted cheese and caramelized onions simmered in savory broth create a taste sensation like no other.
It is infused with spices for an extra kick of flavor. This soup is so good it will make you feel like you are eating a cheat meal.
21. Sesame Tahini Cookies
Do you love sesame? This cookie recipe is definitely for you.
These sesame tahini cookies are rich and nutty and made with honey plus almond flour and tahini paste. They get sprinkled with sesame seeds for added nuttiness and crunch.
22. Healthy Carrot Cake Oatmeal Cookies (made with coconut oil!)
Say hello to your new favorite healthy dessert. These cookies are a fantastic way to turn carrot cake into a handy little treat.
They are loaded with pecans and raisins and coconut for a chewy crisp texture. You will love how the flavors burst with each bite.
23. Oil-Free White Bean Hummus Recipe (Vegan, Gluten-Free)
Are you on the hunt for a healthier alternative to standard hummus? Try this recipe.
This creamy dip features a fantastic blend of spices plus lemon juice and paprika and garlic. The creamy base comes from the blended white beans.
24. High Protein Blueberry Kale Smoothie
Get a good dose of metabolism boosting nutrients with this blueberry smoothie. It is packed with spinach leaves and bananas plus blueberries 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 the energy to conquer the day.
25. Basic Deviled Eggs
Enjoy the best tasting deviled eggs while still eating a healthy diet. These deviled eggs are the perfect addition to your DASH diet plan.
It boasts a tangy creamy yolk piped into the egg whites. What makes this recipe unique is the sprinkle of smoked paprika on top.
26. Cucumber Sandwiches
This cucumber sandwich recipe is a refreshing treat perfect for light lunches or potlucks. The tangy creamy cream cheese and cool cucumbers are the perfect contrast for fluffy white bread.
Each bite brings a fantastic contrast of textures that you will surely love. Serve this at your next gathering and watch it quickly disappear.
27. Strawberry Smoothie
Who says you cannot enjoy a refreshing smoothie on the DASH diet? This smoothie is a healthy and delicious blend of milk and honey plus vanilla extract and frozen strawberries.
You will love the balance of refreshing and creamy flavors. One sip of this smoothie will instantly brighten up your day.
28. Banana Oatmeal Pancakes
Healthy fluffy pancakes that are sugar free and gluten free and delicious? Yes please.
These pancakes consist of wholesome ingredients so that you can enjoy them guilt free. The recipe combines oatmeal and bananas with egg whites and chopped walnuts.
29. Healthy Chocolate Peanut Butter Overnight Oats
Overnight oats are the perfect breakfast. They are healthy and customizable and quick and easy to make.
This version calls for a DASH diet friendly mix of ingredients. It packs Greek yogurt and unsweetened cocoa powder plus natural peanut butter and rolled oats.
30. Avocado Smoothie With 3 Ingredients
Get ready to start your day with a delicious and healthy avocado smoothie. It is made with avocado plus sugar free condensed milk and whole milk to make it super tasty.
This thick and creamy smoothie is a great way to get your daily dose of calcium.