10+ Dash Diet Recipes to Keep Your Meals Healthy and Tasty

The DASH diet is all about healthy eating habits that help manage blood pressure and support overall health. It brings together foods like fruits, veggies, whole grains, and lean proteins.

When you follow DASH diet recipes, it gets much easier to make meals that back up your health goals without making you feel boxed in.

You really don’t have to give up taste or variety to eat this way. If you stick to simple ingredients and easy cooking, you’ll still get delicious meals that fit DASH guidelines.

Let’s jump in—these recipes are meant to fit your lifestyle, not the other way around.

1) 6-grain hot cereal

This 6-grain hot cereal gives you a hearty start with whole grains. It’ll give you steady energy and is pretty easy on the stomach.

Make a big batch and just reheat it during the week. That’s a time-saver for sure.

Try tossing on some fresh fruit, nuts, or even a spoonful of yogurt. You get more flavor and nutrients without much fuss.

The recipe calls for grains like barley, wheat berries, and oats. Together, they make a filling, textured breakfast.

Ingredients

• 1/2 cup uncooked pearl barley
• 1/2 cup uncooked red wheat berries
• 1/2 cup uncooked brown rice
• 1/4 cup uncooked steel cut oats
• 3 tablespoons of other grains (like millet or quinoa)

Cooking Instructions

1. Rinse all the grains under cold water.
2. Combine grains in a large pot with 4 cups of water.
3. Bring to a boil, then reduce heat and simmer gently.
4. Cook for about 45-60 minutes until grains are tender.
5. Stir occasionally and add more water if it looks dry.
6. Let it cool a bit before serving.

2) Asian pork tenderloin

Asian pork tenderloin brings big flavor but keeps things healthy. It fits the DASH diet since you control the sodium by picking your sauces.

Garlic, ginger, soy sauce, and a touch of brown sugar make up the marinade. You get a sweet-savory combo.

Roast the pork until it’s juicy and just cooked through. I like to serve it with steamed veggies or brown rice for a balanced meal.

It’s simple, but honestly, the flavor is way better than you’d expect.

Ingredients

• 1 pork tenderloin (about 1 pound)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1/4 cup low-sodium soy sauce
• 1 tablespoon brown sugar
• 1 teaspoon sesame oil (optional)
• 1 tablespoon fish sauce (optional)

Cooking Instructions

1. Mix garlic, ginger, soy sauce, brown sugar, sesame oil, and fish sauce in a bowl.
2. Marinate the pork in this mixture for at least 30 minutes, or leave it overnight in the fridge.
3. Preheat oven to 400°F (200°C).
4. Put pork on a baking sheet and roast for 20-25 minutes, or until the internal temp hits 145°F (63°C).
5. Let it rest for 5 minutes before slicing.
6. Serve warm with your favorite sides.

More tips for this recipe at Mayo Clinic’s Asian pork tenderloin.

3) Baba ghanoush

Baba ghanoush is a smoky, creamy dip that totally works for the DASH diet. Roasted eggplant gives it that signature taste.

Scoop it up with fresh veggies or whole-grain bread. It’s a snack or light lunch that doesn’t feel like a compromise.

Making it is pretty straightforward. Roast the eggplants, then blend them with garlic, lemon juice, tahini, and olive oil.

You can throw in parsley or basil for extra flavor. It’s plant-based and keeps the sodium low.

Ingredients

• 2 medium to large eggplants
• 2 garlic cloves, minced
• Juice of half a lemon
• 2 tablespoons tahini
• 2 tablespoons olive oil
• Fresh parsley (optional)
• Pepper to taste

Cooking Instructions

1. Preheat oven to 425°F (220°C).
2. Prick eggplants with a fork and roast on a baking sheet for 30-40 minutes until soft.
3. Let eggplants cool, then scoop out the flesh.
4. Blend eggplant, garlic, lemon juice, tahini, and olive oil in a food processor.
5. Mix until smooth, add pepper to taste.
6. Stir in parsley if you want, and serve.

4) Baked chicken and wild rice with onion and tarragon

Here’s a cozy dish: baked chicken with wild rice, onions, and tarragon. The onions bring a gentle sweetness, and tarragon adds a fresh, herby note.

You simmer the chicken and veggies in unsalted broth. Then, bake everything with wild rice and a touch of seasoning.

The meal is filling but won’t weigh you down. It’s solid for dinner and makes decent leftovers.

You can swap out ingredients if needed—don’t stress if you’re missing something.

Ingredients

• 6 chicken breast halves
• 1 ½ cups chopped celery
• 1 ½ cups whole pearl onions
• 1 teaspoon fresh tarragon
• 2 cups uncooked wild rice
• 2 cups unsalted chicken broth
• ½ cup white wine (optional)
• Salt and pepper to taste

Cooking Instructions

1. Cut chicken breasts into 1-inch pieces.
2. In a pan, cook chicken, celery, onions, tarragon, and 1 cup broth on medium until tender.
3. In a baking dish, mix wild rice with the rest of the broth, wine, and seasoning. Let it soak for 30 minutes.
4. Add the cooked chicken mixture to the wild rice.
5. Bake at 350°F (175°C) for about 1 hour, until rice is done.

5) Baked cod with lemon

Baked cod with lemon is about as easy as it gets. The lemon brings brightness without adding salt.

You can have this on the table in 20 minutes. That’s perfect for a busy night.

The cod turns out tender and flaky, with a light citrus kick. Pair it with veggies or a salad for a balanced meal.

You only need a handful of ingredients. If you’re feeling fancy, toss in garlic or capers.

Baking at a moderate temp keeps the fish moist and not rubbery.

Ingredients:

• 4 cod fillets (6 ounces each)
• 1 lemon
• 1 tablespoon olive oil or butter
• 2 cloves garlic (optional)
• Salt and pepper to taste

Cooking Instructions:

1. Preheat oven to 400°F (200°C).
2. Put cod fillets in a baking dish.
3. Drizzle with olive oil or butter.
4. Squeeze lemon juice and sprinkle zest on top.
5. Add minced garlic if you want.
6. Season with salt and pepper.
7. Bake for 15-20 minutes, until fish flakes with a fork.

More tips in this baked cod recipe with lemon and capers.

6) Pumpkin pancakes

Pumpkin pancakes bring those warm fall flavors to breakfast. They use whole wheat flour and pumpkin puree, so you get a healthy start that still feels a little indulgent.

The spices—cinnamon, nutmeg—are cozy, and you don’t need much sugar or fat. These pancakes are fluffy, easy to make, and freeze well if you want extras.

Mix eggs, pumpkin, and spices with the flour for a batter that’s thick but not heavy. A splash of oil keeps them moist.

Top with fruit or a drizzle of maple syrup. It’s a comforting way to start your day.

Ingredients

• 2 cups whole wheat flour
• 3/4 cup pumpkin puree
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg
• 2 eggs
• 1 cup water
• 2 tablespoons canola or olive oil
• 1 teaspoon vanilla extract

Cooking Instructions

1. Mix flour, baking powder, salt, cinnamon, and nutmeg in a bowl.
2. In another bowl, whisk eggs, pumpkin, water, oil, and vanilla.
3. Combine the wet and dry ingredients until smooth.
4. Heat a non-stick pan over medium (about 350°F / 175°C).
5. Pour about 1/4 cup batter for each pancake. Cook 2-3 minutes, until you see bubbles.
6. Flip and cook another 2 minutes, until golden.
7. Serve warm with your favorite topping.

More details on pumpkin pancakes at the Mayo Clinic.

7) Pasta salad

Pasta salad is a go-to for the DASH diet. It’s light, filling, and you can toss in whatever fresh veggies you have.

Go for whole grain pasta if you can—it adds fiber and keeps you full longer. Skip the heavy mayo; olive oil and herbs do the trick.

Add sautéed or raw veggies like asparagus, tomatoes, and onions for crunch and color. Chill it in the fridge before serving; it tastes better cold.

It’s ideal for quick lunches or as a side. You can make it ahead, so it’s ready when you are.

Ingredients

• Whole grain pasta (rotini or your choice)
• Olive oil
• Garlic
• Onions
• Tomatoes
• Asparagus
• Fresh herbs (like dill or basil)
• Salt-free seasoning

Cooking Instructions

1. Cook pasta as the package says, drain, and rinse with cold water.
2. Heat olive oil in a skillet over medium (about 350°F/175°C).
3. Sauté garlic and onions until soft, about 5 minutes.
4. Add tomatoes and asparagus; cook for 3 more minutes.
5. Toss pasta with the veggies and herbs.
6. Season with salt-free seasoning and more olive oil if needed.
7. Cover and chill in the fridge for at least 30 minutes before serving.

8) Chicken salad wraps

Chicken salad wraps? Honestly, they’re one of my go-tos for a quick DASH-friendly meal. Just grab some cooked chicken breast and chop it up.

Mix the chicken with crunchy celery and a bit of light mayo or yogurt. That combo keeps things light but still tasty.

If you’re into more flavor, toss in salsa or sprinkle on some cheese. I like wrapping everything up in a whole wheat tortilla—makes it feel like a real meal, you know?

These wraps come together fast and you can make them ahead. On those hectic days, they’re a lifesaver.

Want a spicy twist? Stir in some chipotle pepper and a splash of vinegar for a buffalo vibe. Or throw in romaine and kale for extra crunch and color.

Ingredients:

• 3-4 ounces cooked chicken breast
• 2 stalks celery, chopped
• 1/4 cup low-calorie mayonnaise or plain yogurt
• Whole wheat tortillas
• Optional: salsa, cheese, chipotle peppers, white wine vinegar, romaine, kale

Cooking Instructions:

1. Chop up the chicken and celery.
2. Mix chicken, celery, and your choice of mayo or yogurt in a bowl. Add salsa, cheese, or chipotle if you’re feeling it.
3. Lay out a whole wheat tortilla.
4. Spoon the chicken salad into the center.
5. Top with some greens like romaine or kale.
6. Roll it up tight.
7. Eat right away or wrap it up for later.

9) Healthy porridge bowl

Porridge bowls are classic, right? They’re easy, filling, and actually help with blood pressure.

I usually make mine with oats, some fresh fruit, and seeds. It’s simple but does the trick.

Throw in berries and banana for a bit of natural sweetness. Chia or flax seeds add fiber and those good fats.

If you want more protein, top it off with nuts or a spoonful of yogurt. It’s a breakfast that feels good and tastes good—win-win.

Ingredients

• ½ cup rolled oats
• 1 cup water or low-fat milk
• ½ banana, sliced
• ¼ cup mixed berries
• 1 tbsp chia seeds or flaxseeds
• A handful of nuts (optional)
• 2 tbsp low-fat yogurt (optional)

Cooking Instructions

1. Toss oats and water (or milk) in a pot.
2. Cook over medium, stirring now and then, for about 5-7 minutes.
3. Pour the oats into a bowl.
4. Top with banana, berries, seeds, and nuts if you want.
5. Add yogurt on top if that’s your thing.
6. Eat it warm.

10) Crunchy oat clusters with peach & yogurt

If you’re craving something crunchy and sweet, these oat clusters hit the spot. They’re packed with fiber and just a hint of natural sweetness from fresh peaches.

Creamy yogurt makes it all come together. Greek yogurt’s my favorite for that extra protein, but use what you like.

This is one of those breakfasts—or snacks—that comes together fast. It’s light, nutritious, and honestly, just really satisfying.

Ingredients

• 2 cups rolled oats
• 1/4 cup chopped nuts (like almonds or walnuts)
• 1/4 cup mixed seeds (pumpkin or sunflower)
• 2 tablespoons honey or maple syrup
• 1 teaspoon cinnamon
• 2 ripe peaches, sliced
• 1 1/2 cups plain or Greek yogurt

Cooking Instructions

1. Preheat your oven to 300°F (150°C).

2. Toss oats, nuts, seeds, honey, and cinnamon together in a bowl.

3. Spread everything out on a baking sheet.

4. Bake for 25-30 minutes. Stir the mixture halfway through so it cooks evenly and gets that golden, crunchy texture.

5. Let the clusters cool all the way—don’t rush it, or they won’t crisp up right.

6. Scoop the clusters into bowls. Top with peach slices and a good spoonful of yogurt.