21 Easy Dash Diet Breakfast Recipes For Meal Prep!

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. 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.
These easy bistro-style healthy breakfasts provide 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. 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.


21. 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 for healthy breakfasts or high blood pressure diet.
Get the recipe here.


Related: Pumpkin Seed Recipes


20. Strawberry Basil Superfood Smoothie – dash friendly diet breakfast recipes

Strawberry Basil Superfood Smoothie

The Strawberry Basil Smoothie surprises you with its creative blend of flavors, utilizing ingredients most often left out of smoothie recipes. And like all things whipped up in my kitchen, it was designed to make you feel and look amazing! Basil gives strawberries a lightly floral accent, but that’s not the real secret here. Instead, say hello to tomatoes! Strawberries and tomatoes share many of the same flavor notes, which is why incorporating the lycopene-rich beauties in this blend is a seamless addition. Lycopene is an antioxidant that protects our cells from damage. It has been shown to prevent cardiovascular disease, diabetes, macular degeneration, and Osteoporosis. It may also prevent cancer of the prostate, breast, lung, bladder, ovaries, colon, and pancreas. So try this recipe and see how good being healthy feels or healthy breakfasts!
Get the recipe here.


Suggested: Weight Watchers Smoothie Recipes


19. Garden Tuna Sandwich

Garden Tuna Sandwich

The DASH Diet promotes whole grains, lean proteins, 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.


Related: Grilled Cheese Sandwich Recipes


18. Sweet Potato Oats Waffles

Sweet Potato Oats Waffles

These Sweet Potato Waffles of dash diet breakfast recipes are vegan, gluten-free, and take just minutes to make! They’re the perfect nutrient-packed breakfast for both kids and adults. If you know me, you know I love waffles. I typically make my classic Vegan Gluten-Free Waffles at least a few times a week, but recently I decided to switch it up and throw some sweet potato into the mix. They turned out perfectly moist, yet crispy, and full of fall flavor for healthy breakfasts or for high blood pressure diet. You can top these with fruit, nut butter, or a pat of non-dairy butter with some maple syrup.
Get the recipe here.


Suggested: Sweet Potato Recipes


17. Spinach and Feta Oatmeal Bowl

Spinach and Feta Oatmeal Bowl

This healthy breakfasts 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 vegetables, 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.


Related: Keto Bowl Recipes


16. Kale and Blueberry Breakfast Smoothie 

 Kale and Blueberry Breakfast Smoothie

Looking for a quick antioxidant boost, high blood pressure diet, 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 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.


Suggested: Keto Kale Recipes


15. Sweet Potato and Black Bean Tacos 

Sweet Potato and Black Bean Tacos 

Sweet Potato and Black Bean Tacos maybe aren’t the first thing you’d think to make for dinner but once you try them that will change! They have the best blend of flavors and no one will even miss the meat. Easily one of the best vegetarian recipes! They are reminiscent of the flavors of a sweet pork taco but of course without the meatiness. Tacos are one of the world’s best foods (if you ask me) and once you step outside the comfort zone of the classic beef or chicken you’ll realize there’s a world of opportunity. Tacos can be made in countless ways and it’s fun to switch things up once in a while.
Get the recipe here.


Related: Sweet Potato Casserole Recipes


14. Muesli Scones

Muesli Scones

Alpen cereals are packed with a perfect blend of rolled oats, toasted wheat flakes, nuts, and tasty fruits. The oats, nuts, and wheat flakes add texture to the scones while the raisins add flavor! Just for a change, I shaped the dough in a flat round and cut the scones into triangular slices, American-style. To be honest, round scones make me think of afternoon tea, while triangular slices make me think of breakfast.
Get the recipe here.


Suggested: Hard Boiled Egg Recipes


13. 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.


Related: Chia Seed Recipes


12. Southwest Tofu Scramble – dash diet breakfast recipes

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 and this recipe is perfect for high blood pressure diet. 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.


Suggested: High Protein Low Fat Recipes


11. Healthy Banana Oatmeal Pancakes – dash diet breakfast recipes

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.


Related: Vegan Pancake Recipes


10. Fresh Shrimp Spring Rolls

Fresh Shrimp Spring Rolls

Fresh shrimp spring rolls with a delicious peanut dipping sauce. Each roll is filled with healthy crisp vegetables, rice noodles, seafood, and herbs. Impress family and friends with this easy appetizer! Dip, chomp, crunch, eat, repeat! Fresh spring rolls are one of the easiest types of Vietnamese food to recreate at home. It’s a healthy seafood and vegetable appetizer encased in a delicate translucent rice paper wrapper. The trick is mastering how long to soak the spring roll wrappers, to make the rolling process a breeze. But, it only takes a few seconds, so make sure that all of the filling ingredients are prepped first for an easy assembly process. This recipe is one of the best easy dash diet breakfast recipes that are ready in just 15 minutes.
Get the recipe here.


Suggested: Keto Fish Meals


9. Healthy Breakfast Cookies

Healthy Breakfast Cookies

These Healthy Breakfast Cookies are easy to make and great for a make-ahead breakfast or afternoon snack. Today I’m sharing my favorite breakfast cookie recipe plus six delicious variations! These breakfast cookies do contain some sugar but not nearly as much as a regular chocolate chip or sugar cookie. They are packed with healthy oats and different fillings and you can easily add in your own healthy additions, such as protein powder, spirulina powder, nuts, and matcha powder.
Get the recipe here.


Related: Keto Cookie Recipes


8. Quinoa Veggie Collard Wraps

Quinoa Veggie Collard 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 for high blood pressure diet.
Get the recipe here.


Suggested: Low Carb Low Calorie Recipes


7. Date Pancakes

Date Pancakes

Kids love pancakes, don’t they? These healthy date pancakes are an attempt to punch some more wholesome nutrition into dish kids love. Cinnamon and coconut add some extra flavor to the pancakes. Try substituting half the wheat flour with oat flour or any millet flour. If you don’t have cinnamon powder on hand, by all means, use cardamom powder or freshly grated nutmeg for an appetizing aroma and taste. For dessert make it richer by drizzling honey over warm pancakes or dusting powdered sugar. Serve it with a scoop of vanilla ice cream or a blob of sweetened whipped cream for extra deliciousness.
Get the recipe here.


Related: Protein Powder Recipes


6. Overnight Oats with Chia and Blueberries

 Overnight Oats with Chia and Blueberries - dash diet breakfast recipes

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.


Suggested: Lemon Recipes


5. Mediterranean Egg Bites

 Mediterranean Egg Bites

I love eggs and these Mediterranean egg bites of dash diet breakfast recipes are the perfect food to start off your day. With under 100 calories and 7 grams of protein and healthy fats, these bites are a nutrient powerhouse and will keep you feeling full until lunch. Eggs are one of the highest biologically available protein sources available, affordable, and easy to prepare in multiple ways. Nutrition aside, these egg cups are so tasty. The flavor profiles from the dill, feta, sundried tomatoes, and vegetables impart that fresh Mediterranean flavor that we all love. 
Get the recipe here.


Related: Mediterranean Diet Meals


4. Pineapple Smoothie with Kale

Pineapple Smoothie with Kale

Our simple Kale Pineapple Smoothie is a refreshing green smoothie recipe! You can add additional smoothie ingredients like bananas, mangoes, spinach, cauliflower, and more! Green smoothies are delicious and can be very healthy too. A green smoothie shouldn’t just look great, you want it to taste great too! Smoothies are a great way to get leafy greens into your diet. By using pineapple instead of strawberries and other berries the smoothie will be a beautiful green color. We love the Kale Pineapple combination and you can also add in mangoes or bananas for sweetness and creaminess.
Get the recipe here.


Suggested: Breakfasts Under 300 Calories


3. Grilled Banana Split with Chocolate Peanut Butter Sauce

 Grilled Banana Split with Chocolate Peanut Butter Sauce

Take your cookout all the way through dessert with this grilled banana split with chocolate peanut butter sauce. It is a swoon-worthy dessert that’s entirely vegan & gluten-free! In my childhood home, the barbecue grill was a meat-only affair. There were no vegetable kebabs, grilled asparagus or Portobello mushrooms to be had. I didn’t even realize that grilling plants were a thing people did. Grilled bananas are vaguely like fried plantains. The fiery grates caramelize the bananas just a bit around the grill marks. Inside, the bananas become hot, melty, and gooey. With a simple drizzling of chocolate sauce, it’s a worthy dessert all on its own.
Get the recipe here.


Related: Banana Dessert Recipes


2. Blueberry Muffins – dash diet breakfast recipes

Blueberry Muffins

These Best Ever Blueberry Muffins are the perfect sweet treat for breakfast, brunch, or snacks. Make this recipe for moist, tender muffins full of fresh juicy Blueberries! These Best Ever Blueberry Muffins are truly the perfect classic muffin. They’re simple to make in only one bowl and they’re the perfect breakfast muffin! No one likes a gummy muffin that’s underdone on the inside. Let the muffins cool until they’re almost room temperature before digging in since they continue baking on the inside even after they’ve been removed from the oven. Fresh blueberries instead of frozen ones almost always look and taste better in muffins like these – fresh blueberries stay nice and juicy!
Get the recipe here.


Suggested: Vegan Roast Dinner Recipes


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 these dash diet breakfast recipes are so salty and delicious I mean say what? Also red onion, hummus if you like, and basil or any other herbs, really. This recipe is great for high blood pressure diet who are suffering from this problem.
Get the recipe here.


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