Home Recipe Roundup 30 Best Dash Diet Recipes (+ Easy Dinners)

30 Best Dash Diet Recipes (+ Easy Dinners)

Are you on the hunt for delicious, heart-healthy meals? Check out these DASH diet recipes and start incorporating them into your daily routine.

This healthy eating plan consists of low-fat, low-sodium, and no added sugar dishes.

But that doesn’t mean that your food will taste bland and flavorless.

Homemade White Bean Chicken Chili Soup
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In this roundup, you’ll find recipes for breakfast up to dessert.

From hearty soups to vegetable-packed salads and decadent cookies, you’ll find something to love.

So why not give it a try? It’s surprising how easy it is to follow this healthy eating plan.

And you’ll enjoy the delicious meals!

What is the DASH Diet? 

Many people know that a healthy diet is the key to staying on top of your health and well-being.

But what about the DASH diet? It’s not just for people with high blood pressure!

In fact, everybody can benefit from eating more fruits, vegetables, and whole grains.

DASH stands for Dietary Approaches to Stop Hypertension.

The goal is to lower blood pressure and reduce the risk of cardiovascular diseases.

This diet is built around foods rich in potassium, magnesium, and calcium.

DASH diet limits sugary treats, high-sodium ingredients, and saturated fat.

But here’s the best part: it doesn’t require you to overhaul your diet completely!

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Try these easy recipes to get you started.

1. White Bean Soup

Nothing beats a warm bowl of soup if you’re feeling under the weather.

And this Tuscan white bean soup is the perfect treat to make.

Warm and hearty, this soup is packed full of flavor and nutrients.

It’s loaded with beans, veggies, and corn swimming in a rich broth.

Serve with toasted bread slices to soak up all the deliciousness.

If you’re following the diet, this will make your list of favorites.

2. Easy 30-Minute Turkey Noodle Soup

Have you ever tried chicken noodle soup but with turkey? If not, this recipe will surprise you!

The combination of high-protein turkey and vegetables makes a delicious and satisfying soup.

Every bit of this soup is comforting, flavorful, and soul-soothing.

This hearty soup is guaranteed to fill you up without tons of fat.

3. Turkey Wild Rice Soup

Welcome the chilly season with this rich, creamy turkey wild rice soup.

It’s the perfect dish that fits perfectly into your DASH diet plan.

Made with protein-rich turkey, healthy wild rice, and nutritious veggies, you’ll enjoy this soup without worries.

This soup will fill your belly and warm your heart on a chilly day.

Plus, it’ll make your home smell delightful while it simmers.

4. Healthy Mulligatawny Soup

Indulge with this creamy and flavorful, healthy mulligatawny soup!

Made with coconut milk and vibrant spices, this chicken curry soup is the ultimate comfort food.

This dish packs basmati rice, tender chicken, and veggies, the trifecta of a filling meal.

It nails the balance of bold, rich, and creamy in one nourishing bowl.

5. Healthy French Onion Soup

Take your tastebuds on a trip to France with this healthy French onion soup.

The caramelized onions and melted cheese simmered in savory broth create a taste sensation like no other.

It’s infused with spices for an extra kick of flavor.

This soup is so good it’ll make you feel like you’re eating a cheat meal.

But don’t worry, this recipe fits perfectly into your DASH diet plan!

6. Pumpkin Greek Yogurt Parfait

If you’re always on the go, be sure you don’t skip a nutritious treat.

That’s why you need this pumpkin Greek yogurt always at the ready!

Rich and tangy, this healthy parfait combines old-fashioned oats, pumpkin puree, and Greek yogurt.

It’s infused with pumpkin spice, vanilla, and honey for a spiced, sweet note.

This treat will make you feel like you’re cheating, but it’s actually good for you.

7. Low-Sodium Waffles

Everyone needs a go-to waffle recipe, especially if you follow the DASH Diet.

And these low-sodium waffles fit the bill! With a base of almond flour, these waffles are an excellent source of protein and fiber.

It’s also simple, and you can make it in just 30 minutes.

8. Healthy Chocolate Peanut Butter Overnight Oats

Overnight oats are the perfect breakfast. They’re quick and easy to make, healthy, and customizable!

This version calls for a DASH diet-friendly mix of ingredients.

It packs rolled oats, natural peanut butter, unsweetened cocoa powder, and Greek yogurt.

A drizzle of honey or maple syrup brings wholesome sweetness without the added sugar.

This healthy breakfast treat will give you all the energy to start your day.

9. Tofu Scramble

If you want to reduce your egg intake, this recipe is the solution!

This tofu scramble recipe is an excellent plant-based alternative to eggs and is perfect for the DASH diet.

This dish mimics scrambled eggs with the flavor and texture of tofu.

It’s infused with turmeric, curry powder, and aromatics for added flavor.

10. Banana Oatmeal Pancakes

Healthy, fluffy pancakes that are gluten-free, sugar-free, and delicious? Yes, please!

These pancakes consist of wholesome ingredients so that you can enjoy them guilt-free.

The recipe combines egg whites, bananas, oatmeal, and chopped walnuts.

Make a batch of these banana oatmeal pancakes for the whole family.

Even your pickiest of eaters will go bananas over them.

11. Strawberry Smoothie

Who says you can’t enjoy a refreshing smoothie on the DASH diet?

Healthy and delicious, this smoothie is a blend of frozen strawberries, milk, honey, and vanilla extract.

You’ll love the balance of creamy and refreshing flavors.

One sip of this smoothie will instantly brighten up your day!

12. High Protein Blueberry Kale Smoothie

Get a good dose of metabolism-boosting nutrients with this blueberry smoothie.

It’s packed with blueberries, bananas, 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 the energy to conquer the day.

13. Avocado Smoothie With 3 Ingredients

Get ready to start your day with a healthy and delicious avocado smoothie. 

It’s made with whole milk, sugar-free condensed milk, and avocado to make it super tasty. 

This thick, creamy smoothie is a great way to get your daily dose of calcium!

14. Mango Ginger Turmeric Smoothie

A tropical mango and turmeric smoothie with a well-rounded flavor? Count me in!

This smoothie combines mango, oats, ginger, and turmeric.

It packs anti-inflammatory ingredients to help fight inflammation and boost immunity.

It’s great for a pre-workout boost, on-the-go breakfast, or as an afternoon pick-me-up.

15. 3-ingredient Peanut Butter & Jelly Smoothie

Looking for a healthier twist on the classic peanut butter and jelly? Why not turn it into a smoothie?

This PB&J smoothie is a 3-ingredient wonder that boasts the familiar flavors you love.

It features natural peanut butter, frozen berries, and almond milk blended into a creamy delight.

Best of all, this healthy treat comes together in a flash!

16. Black Bean Salad

Nothing says summer like a good salad with a flavorful dressing. And this black bean salad recipe is sure to deliver! 

It features black beans, corn, tomatoes, cucumber, and peppers tossed in a lime-cumin dressing.

A bowl of this salad bursts with flavors and textures that’ll blow you away.

Enjoy it as a colorful, tasty accompaniment to your next meal.

17. Low-Sodium Egg Salad

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.

It’s 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.

18. Skinny Broccoli Salad

This belly-friendly salad is worth every mouthful.

The sunflower kernels and fresh broccoli crunch complement tender bacon pieces and raisins. 

Drizzle it with a healthy dressing made with Greek yogurt for a true winner!

This skinny broccoli salad is delicious without the guilt.

19. Healthy Chicken Salad

Make your lunch healthier by adding this chicken salad to your meal plan.

The tender chicken chunks, crunchy celery stalks, and crisp red onions are the trifecta of deliciousness. 

It’s coated with a creamy, tangy dressing and sprinkled with toasted nuts for added texture.

This healthy chicken salad is low in calories and sodium but still flavorful.

20. Healthy Fruit Salad

If you’re on a DASH diet, you can’t go wrong with a big bowl of fruit salad.

And this bright, fruity delight combines slices of seasonal fruits in one package.

A spritz of lemon ties all the fruity flavors together.

This recipe is customizable, so throw in whatever fruit is in season!

21. Low Sodium Spaghetti Sauce

Are you on a diet but still want the comfort of a delicious pasta dish? This low-sodium spaghetti sauce is the answer!

It’s made with no salt added tomato sauce and tomato paste, then infused with aromatics and spices.

The sauce is simmered until thick and wafting an enticing aroma.

Trust me, this spaghetti sauce will become your family’s favorite.

22. 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 garlic, paprika, lemon juice, and spices.

The creamy base comes from the blended white beans.

Enjoy it as a dip or spread, or pair it with sandwiches, wraps, or crudités.

23. Basic Deviled Eggs

Enjoy the best-tasting deviled eggs while eating a healthy diet.

These deviled eggs are the perfect addition to your DASH diet plan.

It boasts a creamy, tangy yolk piped into the egg whites.

What makes this recipe unique is the sprinkle of smoked paprika on top.

Get your hands on these treats today!

24. Cucumber Sandwiches

This cucumber sandwich recipe is a refreshing treat perfect for potlucks or light lunches.

The cool cucumbers and creamy, tangy cream cheese are the perfect contrast for fluffy white bread.

Each bite brings a fantastic contrast of textures that you’ll surely love.

Serve this at your next gathering and watch it quickly disappear.

25. Herb Cream Cheese Stuffed Mini Peppers

If you love cream cheese stuffed everything, you need to make this recipe!

These mini peppers are the perfect size for a quick snack.

They’re filled with herby cream cheese and then baked to perfection.

They’re like little packages of sweet, savory flavors that you’ll love.

Whether you’re on a diet or not, you’re bound to fall in love with this dish!

26. Zero Point Crustless Pumpkin Pie

Bring in the fall 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.

Made with pumpkin puree, warm spices, and almond milk, it’s decadent and perfectly spiced.

It’s effortless to make. Just mix, bake, chill, and enjoy!

27. Sesame Tahini Cookies

Love sesame? This cookie recipe is for you.

Rich and nutty, these sesame tahini cookies are made with tahini paste, almond flour, and honey.

They’re sprinkled with sesame seeds for an added crunch and nuttiness.

These cookies bake up into a crisp, chewy delight. You’ll love how the flavors melt in your mouth with every bite!

28. Red, White, and Blue Fruit Skewers with Cheesecake Yogurt Dip

Looking for a fun way to eat fruits? Make these red, white, and blue fruit skewers with cheesecake yogurt dip.

They’re made by simply skewering strawberries, blueberries, and fluffy angel food cake.

The skewered fruit is dunked into a creamy, tangy cheesecake yogurt dip.

This fun treat is easy to make, and it’ll become your go-to outdoor party snack!

29. 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 treat.

They’re loaded with coconut, raisins, and pecans for a crisp, chewy texture. You’ll love how the flavors burst with each bite.

So make a batch of these cookies and enjoy the sweet taste of health!

30. Grilled Peaches with Greek Yogurt

Brighten up your day with this grilled fruity treat.

Peaches and yogurt are a match made in heaven. The combo is sweet, tart, and juicy.

Plus, the peaches are perfectly caramelized, which elevates the flavors.

When you throw them on a grill, you get a treat to die for. It’s like summer in one bite!

30 Best Dash Diet Recipes (+ Easy Dinners and More)

These DASH diet recipes make following the protocol even easier. From soups to salads to smoothies, these healthy dishes are just too good.


  • White Bean Soup

  • Easy 30-Minute Turkey Noodle Soup

  • Turkey Wild Rice Soup

  • Healthy Mulligatawny Soup

  • Healthy French Onion Soup

  • Pumpkin Greek Yogurt Parfait

  • Low Sodium Waffles

  • Healthy Chocolate Peanut Butter Overnight Oats

  • Tofu Scramble

  • Banana Oatmeal Pancakes

  • Strawberry Smoothie

  • High Protein Blueberry Kale Smoothie

  • Avocado Smoothie With 3 Ingredients

  • Mango Ginger Turmeric Smoothie

  • 3 -ingredient Peanut Butter & Jelly Smoothie

  • Black Bean Salad

  • Low Sodium Egg Salad

  • Skinny Broccoli Salad

  • Healthy Chicken Salad

  • Healthy Fruit Salad

  • Low Sodium Spaghetti Sauce

  • Oil Free White Bean Hummus Recipe (Vegan, Gluten Free)

  • Basic Deviled Eggs

  • Cucumber Sandwiches

  • Herb Cream Cheese Stuffed Mini Peppers

  • Zero Point Crustless Pumpkin Pie

  • Sesame Tahini Cookies

  • Red, White, and Blue Fruit Skewers with Cheesecake Yogurt Dip

  • Healthy Carrot Cake Oatmeal Cookies (made with coconut oil!)

  • Grilled Peaches with Greek Yogurt


  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a DASH recipe in 30 minutes or less!
Dash Diet Recipes

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author avatar
Kim - InsanelyGood
Hey there! I'm Kim. I love running, cooking, and curling up with a good book! I share recipes for people who LOVE good food, but want to keep things simple :)

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