Dash Diet Recipes For Breakfast


Dash Diet recipes for breakfast makes a fantastic way to start your day. Breakfast is the most important meal of the day and also the easiest meal to ruin by eating the wrong foods. You can save yourself from making a lot of errors with Dash Diet recipes for breakfast. This article will cover dash diet recipes for breakfast and it will also guide you in what to eat at breakfast time on dash diet plan.

Best breakfasts for the DASH diet, one of the healthiest ways to eat

healthy breakfast
Eggs, fruits, vegetables, and whole grains help to make up a DASH-friendly breakfast. 
  • The DASH diet promotes low-sodium meals with fruits, vegetables, whole grains, and lean proteins. 
  • Eggs, oats, whole-wheat toast, and yogurt with fruits or veggies make up a DASH-approved breakfast.
  • Wraps, smoothies, overnight oats, and parfaits are great on-the-go options for breakfast.

Avocado toast with salmon and arugula is a protein-packed breakfast idea.

avocado toast with eggs
Avocado toast topped with an egg adds healthy fats and protein to a meal. 

Dietitians have called the Dietary Approaches to Stop Hypertension (DASH) diet one of the healthiest ways to eat. And it’s easy to start your day with a variety of lower sodium, DASH-approved breakfasts.

Registered dietitian Rima Kleiner of Dish on Fish shared an elevated twist on classic avocado toast with Insider. 

Kleiner recommended smashing avocado onto a slice or two of whole-wheat toast and topping it with arugula, smoked salmon, and a light drizzle of olive oil.

“This easy bistro-style breakfast provides one to two servings of whole grains and a serving of vegetables, which are both rich in dietary fiber to help lower blood cholesterol levels and provide important nutrients and phytochemicals,” she said. 

Overnight oats are filling and simple to prepare.

overnight oats breakfast
Overnight oats can be topped with nuts, fresh fruit, or seeds to add additional nutrition benefits. 

Registered dietitian and nutritionist Shena Jaramillo told Insider that overnight oats are an easy way to start off a DASH-friendly day of eating. 

“This is a high-fiber food that will help to keep cholesterol in check and provide you with plenty of vitamins and minerals,” she said. “Best of all, it’s ready when you wake up, and it can be prepared in advance.”

Overnight oats can be made with low-fat dairy or nondairy milk, your favorite fruit, and a sprinkle of coconut or chocolate chips. Simply mix uncooked oats with your choice of milk and let the mixture sit in the fridge until the oats are tender.

Clean out your fridge and boost your protein intake with a vegetable omelet.

Omelets are a great way to use leftover produce. 

Whipping up a veggie omelet is a sneaky way to use up leftover produce and start your day with some protein. 

“For this dish, throw in all the leftovers from the fridge,” Jaramillo told Insider. “Spinach, onions, bell peppers, and jalapeños are some of my favorites. This is a higher protein food to help keep you full throughout the day.”

Along with the protein punch from the eggs, the vegetables in this dish will deliver some fiber and micronutrients. 

Start your day on a lighter note with a juicy mango bowl.

Mangoes contain high levels of vitamins A and C. 

Certified nutritionist and skin-health specialist Ann Ramark told Insider that a mango bowl may be the perfect breakfast for those who have a sweet tooth. 

She suggested topping thawed-out frozen mango chunks with fresh berries, a scoop of pea protein powder, and a handful of chopped almonds. 

“With this sweet breakfast alternative, you get an extra boost of antioxidants from the fruit and protein from the powder,” she said. “The healthy fats from the nuts will also increase the uptake of the antioxidants from the fruit and berries.”

Try a Mediterranean sandwich for a grab-and-go DASH breakfast.

mediterranean sandwich
Mediterranean cuisine often includes tomatoes, olive oil, and herbs. 

If you don’t usually have time for a sit-down breakfast, Ramark suggested making a Mediterranean-inspired sandwich with sourdough bread, hummus, bell pepper, tomato, and a few slices of avocado. 

“By choosing a whole-grain bread like sourdough, you’re avoiding added sugar and sodium,” she said. “Hummus is also a great spread with lots of extra fiber, protein, healthy fats, and even extra antioxidants from the chickpeas.”

This breakfast can also be cobbled together the night before to keep your morning routine as streamlined as possible. 

A carrot and ginger smoothie is packed with vitamins and flavor.

carrots foods eat better skin
Pack extra vegetables and vitamins into breakfast with a smoothie. 

Carrot and ginger may sound like an odd breakfast combo, but Ramark told Insider that the smoothie blend is a great way to load up on fruits and veggies.

To make the smoothie, blend a handful of kale with some chopped carrot, a knob of fresh ginger, some mango chunks, a scoop of protein powder, and a squeeze of lime. Serve it up with a handful of nuts or seeds on top. 

“This is a powerful smoothie with tons of fiber, antioxidants, protein, and healthy fats from the nuts to make sure you get a great nutrient uptake,” she said.

Peanut-butter toast topped with berries can keep you full for hours.

peanut butter and berries
Toast with peanut butter and berries packs carbs, protein, and fat into breakfast. 

Registered nutritionist and dietitian Erica Ingraham told Insider that peanut-butter toast made with whole-wheat bread and topped with berries is a fantastic DASH option that’s both sweet and savory. 

“This breakfast has all the macronutrients: carbs, protein, and fat. Nuts contain monounsaturated fats, which are heart-healthy. Fruit is also a good source of fiber,” she said. “Fiber may also help lower blood pressure and inflammatory markers in some individuals, contributing to a healthy heart.”

Vegans may be delighted by this DASH-friendly tofu scramble.

tofu scramble
Tofu is a plant-based option for scrambles and skillets. 

The DASH diet recommends reducing animal products such as meats, cheeses, and butter, and adding in more plant-based foods.

Ingraham told Insider she recommends trying a tofu scramble to boost your protein and fiber intake sans animal products.

“Sauté tofu with onions, peppers, greens, mushrooms, or whatever vegetables you have left in your fridge,” she suggested. “This tofu scramble is a great way to get some plant-based protein and an extra few servings of veggies into your day.”

Easy Dash Diet Breakfast Recipes For Meal Prep!

Dietitians have called the Dietary Approaches to Stop Hypertension (DASH) or high blood pressure diet one of the healthiest ways to eat. These easy healthy breakfasts provide one to two servings of whole grains, fruits, and vegetables, which are rich in dietary fiber to help lower blood cholesterol levels and provide important nutrients and phytochemicals. Here are 21 delicious dash diet breakfast recipes or high blood pressure diet ideas that make you feel healthy and the meal of the day.

Pumpkin Granola Yogurt Parfait

Pumpkin Granola Yogurt Parfait

This healthy recipe is loaded with pumpkin yogurt, pure pumpkin, and pumpkin seed pecan granola clusters. It comes together in just 15 minutes and is a perfectly delicious way to start a fall day with Pumpkin Yogurt and Granola Parfaits! Get an amazing pumpkin flavor that makes your breakfast healthy and helps to maintain your high blood pressure diet.

Strawberry Basil Superfood Smoothie – dash friendly diet breakfast recipes

Strawberry Basil Superfood Smoothie

The Strawberry Basil Smoothie is so delicious, healthy and one of the best dash diet breakfast recipes for those who maintain their diet and try to lose weight. With just a few simple ingredients you can make this easy smoothie recipe for breakfast or evening after workout snacks.

Garden Tuna Sandwich

Garden Tuna Sandwich

This sandwich has whole grains, lean proteins, and plenty of vegetables. This recipe is packed with arugula, tomatoes, and green onions, with cheese on each slice of the grilled bread. This recipe is ready in just 10 minutes or less for great meal prep.

Sweet Potato Oats Waffles

Sweet Potato Oats Waffles

These Sweet Potato Waffles of dash diet breakfast recipes are vegan, gluten-free, and a perfect meal for kids and adults both. For those who are love eating waffles for breakfast every morning, this recipe is perfect for them. Serve these waffles with fresh fruits, nut butter, maple syrup, or whatever you like. Get full of fall flavor for healthy breakfasts or for high blood pressure diet in this recipe.

Spinach and Feta Oatmeal Bowl

Spinach and Feta Oatmeal Bowl

This healthy breakfast quinoa bowl is loaded with spinach, feta, and strawberries. You can add any fruits in this recipe like mangoes, kiwi, peach, etc to get more flavor. This bowl is so healthy, easy to make in just 15 minutes, and the perfect breakfast or easy dinner for weekdays.

Kale and Blueberry Breakfast Smoothie 

Kale and Blueberry Breakfast Smoothie

Looking for a quick antioxidant boost, and high blood pressure diet, make this amazing healthy kale blueberry smoothie recipe with just a few simple ingredients. This drink is perfect for breakfast meals and loaded with lots of amazing flavors. Also, this is a healthy alternative to traditional shakes for those who aren’t into big breakfasts.

Sweet Potato and Black Bean Tacos 

Sweet Potato and Black Bean Tacos 

Sweet Potato and Black Bean Tacos is one of the best vegetarian recipes. With a few simple ingredients, you can make this delicious healthy meal prep for breakfast. It takes only 15 minutes to prepare at home and get the amazing flavor in every bite.

Muesli Scone

Muesli Scones

Muesli cereals are healthy, flavorful, and made with a perfect blend of rolled oats, toasted wheat flakes, nuts, and tasty fruits. Serve this recipe with a cup of coffee or tea. These snacks are best for afternoon tea or morning meal or brunch on busy days.

Peanut Butter Overnight Oats 

Peanut Butter Overnight Oats 

If you love oat for meal prep or in the morning meals, just try these delicious healthy creamy peanut butter overnight oats. They are super easy to make with a few simple kitchen staples and come together in just a few minutes but you have to wait overnight. Also, you can make so many different overnight oat variations but this flavor makes you feel good in every bite.

Southwest Tofu Scramble – dash diet breakfast recipes

Southwest Tofu Scramble

This high-protein vegan Tofu Scramble recipe is a perfect breakfast that is made with tofu. Adding black beans, tomato, cilantro, with tofu make this recipe so delicious and perfect for high blood pressure diet. So satisfying, hearty, gluten free, and oil free this breakfast is ready in just 20 minutes.

Healthy Banana Oatmeal Pancakes – dash diet breakfast recipes

Healthy Banana Oatmeal Pancakes

If you’re looking for some healthy and simple clean-eating breakfast recipes, you’re going to love these healthy banana oatmeal pancakes! These pancakes are packed with just a few ingredients but you can add vanilla, cinnamon, and mix-ins of your choice.

DASH Diet Breakfast Recipes for a Healthy Heart

Homemade Banana Nut Muffins

Yes, muffins can be part of a healthy diet — try our DASH-approved recipe below.

The DASH diet is a flexible, balanced eating approach that helps to create a healthy routine in your everyday life.

An acronym for Dietary Approaches to Stop Hypertension, the DASH diet was originally created as a means to help lower blood pressure, although this style of eating can offer health benefits — even if high blood pressure isn’t a concern.

The DASH diet is structured around foods that are rich in potassium and dietary fiber and low in fat and sodium. The primary focus is on whole foods including fruits, vegetables, whole grains, nuts and seeds and lean protein.

A typical DASH diet breakfast can vary widely, from savory to sweet, but the main philosophy is to always on a whole food approach.

If you’re following the DASH diet and need some recipe inspiration — or you’re just looking for some healthy morning meals — look no further than the six DASH-approved breakfast recipes below.

1. Healthy Egg Bake

Healthy Egg Bake in castiron pan

You can use fresh or frozen greens, either would work perfectly!

An egg bake, or frittata, is an easy way to get a breakfast packed with produce and lean protein on the table. There are many ways to create a delicious egg bake using whatever ingredients you have on hand, but this version is full of flavor from ingredients like ground nutmeg and Dijon mustard.

2. Smoked Salmon Avocado Toast

Smoked salmon avocado toast

In addition to being a great source of protein, smoked salmon offers a solid dose of omega-3 fats.

There are plenty of ways to liven up avocado toast, and this recipe does just that. The smoked salmon adds a boost of heart-protective omega-3 fatty acids. This dish is well-rounded with healthy fat from the avocado and smoked salmon, lean protein from the smoked salmon and complex carbohydrates from the whole-grain toast. Feel free to jazz it up with a spritz of lemon mashed in with the avocado.

3. Pumpkin Overnight Oats

Pumpkin Overnight Oats

Overnight oats are seriously convenient, and this recipe is packed with flavor.

Overnight oats are a healthy, inexpensive and convenient breakfast option. The pumpkin puree and warming spices here add a seasonal twist that you can enjoy all year long. Oats are loaded with soluble fiber in the form of beta-glucans, which have been shown to lower LDL, or “bad,” cholesterol and total cholesterol, per a December 2014 ​American Journal of Clinical Nutrition​ study, making them a perfect addition to your DASH breakfast arsenal. Combining the oats with nutrient-dense pumpkin and almond milk makes this a meal you’ll revisit over and over again.

4. Vegetarian Breakfast Salad With Eggs

Vegetarian Breakfast Salad with Eggs

Get more veggies in your day by waking up to a plant-based breakfast salad.

Vegetables can be a tasty part of breakfast, especially when paired with eggs. This deconstructed, fresh vegetable omelet showcases a variety of produce, from greens to tomatoes to avocado. Add in a couple of eggs, which are rich in lean protein, vitamin B12, choline and more, and you’ve got a powerhouse DASH breakfast.

Leave a Reply

Your email address will not be published. Required fields are marked *

TheSuperHealthyFood © Copyright 2022. All rights reserved.