dash diet breakfast recipes

21 Healthy Dash Diet Breakfast Recipes For Morning!

If you’re looking to launch your day with food that provides plenty of nutrients and helps keep your blood pressure under control, the DASH diet provides great breakfast options, says Lise Gloede, a registered dietitian based in Arlington, Virginia.
DASH stands for dietary approaches to stop hypertension. The eating regimen is recommended by the National Heart, Lung, and Blood Institute to stop or prevent hypertension, also known as high blood pressure. Here are some of the best dash diet breakfast recipes for you to make and you will get protein and healthy fats. Breakfast is the main meal or meal of the day to make yourself full and healthy, these healthy breakfasts are best for you, to start your day.


21. Peanut Butter Overnight Oats 

 Peanut Butter Overnight Oats

You’re going to love these delicious and creamy peanut butter overnight oats. They’re easy to prep and pack in a good amount of protein from Greek yogurt and peanut butter. I’ve made (and shared) so many different overnight oat variations, but I’ve been loving this flavor lately. It’s based on my easy overnight oats recipe, but we’re adding peanut butter directly into the overnight oat mixture instead of just using it as a topping. This ensures every bite has a little peanut butter flavor. 
Get the recipe here.


20. Green Protein Pancakes

Green Protein Pancakes

Green Low-Carb Protein Pancakes — Healthy and easy to make low-carb yet full of protein pancakes. Made with more than one surprising ingredient! BUT they taste just like French Toast! You’ll have to eat these to believe it! I decided to add a handful of spinach to these pancakes to up the nutrition and be great for a healthy breakfast! Plus, I love sneaking vegetables, especially spinach, into my food. These low-carb protein pancakes are really quick and easy to make because you throw everything into a blender! Making the batter only takes a few moments! This also equals fewer dirty dishes!!!! Always a plus in my home!
Get the recipe here.


19. Tomato, Onion, and Herb Omelet 

 Tomato, Onion and Herb Omelet 

My go-to morning protein choice is eggs. They are so easy and packed full of nutrients. Gone are the days that we should skip the egg yolk since the newest Dietary Guidelines no longer recommend we only eat the egg whites in an effort to limit the cholesterol. So enter my Mediterranean-inspired omelet. This recipe includes fresh herbs and a simple combination of tomatoes and red onions…so delicious! I love serving this omelet with my favorite fruit or a whole wheat piece of bread.
Get the recipe here.


18. Southwest Tofu Scramble

Southwest Tofu Scramble

A high-protein vegan breakfast scramble that combines tofu with black beans, tomato, cilantro, and southwest-inspired flavors. So satisfying and hearty! (Vegan, gluten-free, oil-free.) This vegan breakfast scramble is so simple and incredibly satisfying. Black beans and tofu combine for a protein-rich base. Then we add fresh tomato, cilantro, onion, garlic, and southwest-inspired spices for lots of flavors. It is great topped with avocado and salsa (such as this fresh pico de gallo or restaurant-style blender salsa) before serving.
Get the recipe here.


17. Carrot Ginger Turmeric Smoothie

 Carrot Ginger Turmeric Smoothie

One of the things I love most about summer mornings is a good, heart-pounding workout followed by a seriously nutrient-packed smoothie. Yum. I’ve been reaching for green things lately but was in the mood for a switch-up. This recipe did just the trick. If you’re into slightly sweet-tart smoothies with a kick from ginger, this is the one for you! Also, does it get more hippie than making your own carrot juice? I think not! Make your mom proud and do it yourself. 
Get the recipe here.


16. Overnight Oats with Chia and Blueberries

Overnight Oats with Chia and Blueberries

Overnight oats are one of my favorite ways to start the day. These banana blueberry chia overnight oats take just a minute to prepare and are so yummy to wake up to. Enjoy as-is or try them with your favorite oatmeal toppings such as almond butter and chopped nuts. This recipe is vegan, gluten-free, and has no added sugar. These are so easy and so tasty! Plus, no pots and pans are required. The base is made from 3 simple ingredients: chia seeds, rolled oats, and almond milk and you’ll need less than a minute to prepare them. With 2 tbsp of chia seeds in this recipe, the texture falls somewhere between chia pudding and oatmeal. 
Get the recipe here.


15. Ginger Apple Overnight Oats

Ginger Apple Overnight Oats

Apple and ginger are the perfect combinations to complete a flavor explosion of sweet and spice. Boost your metabolism this fall with a hearty serving of apple ginger overnight oats, go ahead and give it a try for yourself. This meal prep-friendly apple ginger overnight oatmeal will only take you 5-minutes of your time. As a result, you’ll end up eating a healthy and nutritious breakfast almost every day during the fall and winter months.
Get the recipe here.


14. Garden Tuna Sandwich

Garden Tuna Sandwich

The DASH Diet promotes whole grains, lean protein, and plenty of vegetables. This sandwich has it all! Choose low-sodium tuna packed in water to help cut back on salt and unnecessary calories. The sandwich is also piled high in arugula, tomatoes, and green onions, which ups the fiber and helps keep you satisfied. To assemble the sandwiches, spread 2 tablespoons of the cream cheese on each slice of the grilled bread. Add 1/2 of the tuna mixture to each slice, then 1/2 of the greens, and 1/2 of the cherry tomatoes.
Get the recipe here.


13. Strawberry Chocolate Smoothie

Strawberry Chocolate Smoothie

Thick, creamy, and protein-packed, you are going to love this naturally sweetened Chocolate Strawberry Protein Smoothie! Strawberry season is fleeting, lasting just several weeks, which is why we tend to go crazy buying, eating, and freezing as many as possible. Made with creamy yogurt, cocoa powder, and a pinch of cinnamon, this Chocolate Strawberry Protein Smoothie is one of my favorite ways to start the day any time of the year. Lucky for me, my freezer is now filled with local strawberries to make sure that happens.
Get the recipe here.


12. Quinoa Veggie Wraps

Quinoa Veggie Wraps

Ditch the sandwich and try these healthy collard wraps. They’re easy to make, totally meal prep friendly, and full of veggies. It stems from my love of sandwiches, which turned into a love for wraps in high school when I wanted to go lighter on the carbs and skip the bread. But now, while I still love my gluten-free wraps and sandwiches, I’ve realized that I can have that same exact lunch taste just as delicious, but pack it with even more veggies. It’s basically like eating a salad just in wrap form. And by eating it in wrap form, it no longer tastes like that boring old salad. Instead, you’re eating a wholesome sandwich that’s loaded with nutrition.
Get the recipe here.


11. Pumpkin Granola Yogurt Parfait

Pumpkin Granola Yogurt Parfait

Layers of pumpkin yogurt, pure pumpkin, and pumpkin seed pecan granola clusters come together for a delicious and nutritious way to start a fall day with Pumpkin Yogurt and Granola Parfaits! They’re so easy to make with just three simple ingredients and all of the pumpkin flavor and textures are just so yummy you won’t be able to put your spoon down. Just 3 great ingredients that you’ll want to keep on hand so you can make them again and again…
Get the recipe here.


10. Spinach and Feta Oatmeal Bowl

Spinach and Feta Oatmeal Bowl

This healthy quinoa bowl with spinach, feta, and strawberries is as beautiful to look at as it is to eat! It makes a complete meal in a bowl. With nutritious greens and vibrant fruits, this quinoa power bowl makes an easy dinner or satisfying lunch. Make it today and then save this idea for a Mother’s Day Brunch! This power bowl has an appealing balance of sweet fruit, salty feta cheese, and tangy red onions. A slightly sweet poppy seed dressing makes the perfect accompaniment, adding a little texture, too. This quinoa salad is a meatless meal. It totally satisfies!
Get the recipe here.


9. Lemon-Herbed Chicken with Avocado Salad

Lemon-Herbed Chicken with Avocado Salad

This loaded-up chicken salad is not just any boring salad. With a crazy good lemon herb dressing slathered on the chicken as a marinade for intense flavor, this meal-in-a-salad is delicious to the extreme! Minimal ingredients mean it’s a quick-to-throw-together salad to have on the table in no time! Once the chicken is done marinating, you are going to DISCARD that marinade. The dressing is still sitting in your refrigerator, nice and clean, ready to be used when you’re ready!
Get the recipe here.


8. Lemon Poppyseed Energy Bites

Lemon Poppyseed Energy Bites

Bright, sunshiny energy bites that taste like your favorite muffins but are low-carb, low-calorie & packed with 17g+ of protein! These Lemon Poppy Seed Energy Bites are one of the best homemade ballpark snacks for me! It’s gluten-free, sugar-free, vegan, and clean-eating friendly—so these bites are all of those things too! I haven’t tested the recipe with other protein powders, so you may need to tweak the ingredients if you use another brand. Not all protein powders absorb equally. If the bites seem too wet, add extra protein powder. If they’re too dry, add a touch more water.
Get the recipe here.


7. Healthy Banana Oatmeal Pancakes

Healthy Banana Oatmeal Pancakes

If you’re on the hunt for simple clean-eating breakfast recipes, you’re going to love these healthy banana oatmeal pancakes! They are made with just a few ingredients plus the optional vanilla, cinnamon, and mix-ins of your choice. They are vegetarian, flourless, sugar-free, low calorie, and super easy to make. We serve them with maple syrup, but if weight loss is your goal you could also enjoy them with a little sugar-free syrup or even pureed strawberries. The banana actually makes them quite sweet on their own, so even eaten alone they are pretty darn good.
Get the recipe here.


6. Kale and Blueberry Breakfast Smoothie 

Kale and Blueberry Breakfast Smoothie 

Looking for a quick antioxidant boost and a delicious way to do so? Why not try this excellent Blueberry Kale Smoothie! Packed with flavor, it’s a great, healthy alternative to traditional shakes and is a great breakfast option for those who aren’t into big dash approved breakfasts. This blueberry kale smoothie is easy to make and only requires a few simple ingredients. Packed with kale and fresh blueberries, it tastes amazing. I’m not a huge breakfast person myself so having something I can sip on over an hour or so and still give my body something to work with is a great option and smoothies fill this void nicely.
Get the recipe here.


5. Asparagus Omelet

Asparagus Omelet

The season for asparagus is here and it will be over in a blink of an eye. The classic way that they are prepared here in Greek cuisine is in an omelet. Asparagus omelet is pretty popular in the spring and if you know where to look you can actually find wild asparagus in both mountainous and seaside locations here in Greece. This combo of protein from the eggs along with fiber-rich asparagus is perfect for providing satiety. You also get a dose of vitamins and antioxidants. I try and fit as many asparagus spears as I can.
Get the recipe here.


4. Tomato and Cucumber Toast

Tomato and Cucumber Toast

I love this food combo so much. You’ve got crunch from the toast and cucumbers. While the ricotta cheese adds some creaminess (and protein) to the party. I think this would make a great make-ahead appetizer too. Simply multiply the recipe times by however many you need for the crowd and cut the toast into quarters.  How fab is that?  And yes, I’m already planning for the holidays. They will be here before you know it. You can use wheat toast also.
Get the recipe here.


3. Club Lettuce Wrap

Club Lettuce Wrap

These chicken club lettuce wraps are a quick and easy lunch idea made with only a few ingredients! They’re low carb, low calorie, grain, and gluten-free. Lettuce wraps are always a great option whenever I’m trying to eat healthier. They taste so delicious that you won’t even miss the carbs. These chicken bacon lettuce wraps are a favorite, as well as PF Chang’s lettuce wraps, taco lettuce wraps, and cashew chicken lettuce wraps.
Get the recipe here.


2. Cranberry Chia Bars

Cranberry Chia Bars

We just can’t seem to get enough of these delicious, nutrient-dense energy bars! They have taken over as the ‘granola’ bar of choice in this home and every couple of weeks I try and come up with a new set of ingredients to keep things interesting.
Not only are these energy bars a snap to make – 10 minutes is all you will need to assemble these no-bake beauties – but they are also filled with health-building nuts, seeds, fiber, protein, and natural fats.  They make a perfect snack or grab-n’ go breakfast.
Get the recipe here.


1. Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce

Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce

Kalamata olives and feta and roasted red pepper sauce: OH MY. That’s these Mediterranean quinoa bowls. For those of us who love Mediterranean flavors, the recipe/concept is salty and slightly acidic and bright and fresh, just like any good Greek-type salad bowl situation should be. FEEL THE LOVE, guys. You just sit right on the back and feel the love. This filling rainbow bowl is a mish-mash of quinoa, cucumbers or kale or spinach, feta cheese, kalamata olives, and pepperoncini eaten straight out of the jar because they are so salty and delicious I mean say what? Also red onion, hummus if you like, and basil or any other herbs, really.
Get the recipe here.


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