10 DASH Diet Breakfast Recipes for a Healthy Start

1. Overnight Oats with Chia Seeds and Fresh Fruits

Oats are great sources of dietary fiber. Plus, fresh fruit fits well into a DASH eating plan.

Prep time: 5 minutes

Ingredients: 

• Rolled oats, ½ cup
• Chia seeds, 2 tbsp
• Blueberries, 2 tbsp
• Blackberries, 2 tbsp
• Almond milk, ½ cup
• Water, ¼ cup
• Banana, 1, mashed
• Ground cinnamon, ¼ tsp (optional)

Steps:

1. Get an airtight container or jar. Add all ingredients except berries. Stir well.
2. Refrigerate for at least 8 hours.
3. In the morning, add your berries and enjoy.

Nutritional value:

• Calories: 246
• Carbs: 44g
• Protein: 6.5g
• Fat: 6g

2. Greek Yogurt Parfait with Nuts and Maple Syrup

Granola has oats, nuts, and seeds — rich in fiber, and with Greek yogurt for low-fat dairy, it becomes perfect.

Prep time: 10 minutes

Ingredients: 

• Granola, ⅓ cup
• Greek yogurt, ⅓ cup
• Almonds, 1 tbsp, chopped
• Cashews, 1 tbsp, chopped
• Berries, ½ cup, assorted
• Maple syrup, 1 tbsp

Steps:

1. In a glass, add a layer of yogurt.
2. Add a layer of granola.
3. Add some nuts, berries, and syrup as a third layer.
4. Continue this pattern until you’ve used everything.

Nutritional value:

• Calories: 444
• Carbs: 60g
• Protein: 14g
• Fat: 17g

3. Avocado Toast on Whole Grain Bread

Avocado toast is popular and can work as a breakfast option under the DASH diet, thanks to healthy fats.

Prep time: 5 minutes

Ingredients:

• Bread (whole-grain), 2 slices
• Ripe avocado, 1 whole
• Salt, a pinch

Steps:

1. Toast your bread slices.
2. Cut open the avocado and spoon the flesh out.
3. Mash until smooth, then mix in a pinch of salt.
4. Spread the mashed avocado equally onto each slice of bread.

Nutritional value:

• Calories: 474
• Carbs: 42.8g
• Protein: 12.2g
• Fat: 31.6g

4. Scrambled Eggs with Spinach and Olive Oil

Scrambled eggs can get protein in your diet, plus the right oil and spinach get you unsaturated fats and potassium.

Prep time: 30 minutes

Ingredients:

• 3 large eggs
• Baby spinach, 3 oz.
• Olive oil, ½ tbsp
• Skim milk, 1 ½ tbsp
• Salt, 1/16 tsp or to taste
• Black pepper, 1/16 tsp or to taste

Steps:

1. Put oil in a pan on medium-high heat.
2. Crack your eggs into a bowl and beat. Add skim milk, salt, and pepper. 
3. Pour into the pan, stirring continuously.
4. Add the spinach as it starts to solidify, and continue until it wilts.

Nutritional value:

• Calories: 117
• Carbs: 2g
• Protein: 10.5g
• Fat: 14g

5. Plant-Based Smoothie with Protein Powder and Frozen Fruit

Need a quick breakfast that will reduce blood pressure before you head out? A frozen fruit smoothie with protein powder works fantastic.

Prep time: 5 minutes

Ingredients:

• Mixed berries, 1 ½ cups, frozen
• Unsweetened soy milk, 1 cup
• Banana, 1 whole
• Plant-based protein powder (vanilla), 1 scoop

Steps:

Add all the ingredients into a blender and blend until smooth.

Nutritional value:

• Calories: 439
• Carbs: 64g
• Protein: 31g
• Fat: 8g

6. Whole Wheat Pancakes with Fresh Ginger and Soy Sauce

You’d be surprised to find that pancakes can fit nicely into your DASH diet when made right.

Prep time: 45 minutes

Ingredients:

Pancakes:

• Whole wheat flour, ½ cup
• Salt, 1/16 tsp
• Scallions, 3 tbsp, thinly sliced
• Hot water, ¼ cup
• Sesame seed oil, 1 tbsp

Dipping sauce:

• Soy sauce, ½ tbsp
• Rice wine vinegar, ½ tbsp
• Ginger, ⅛ tsp, grated
• Sugar, ½ tsp
• Red pepper flakes, 1/16 tsp (optional)

Steps:

1. In a bowl, combine your dipping sauce ingredients. Set aside.
2. Add the flour to a food processor. Start it and slowly pour the hot water until the dough forms a ball.
3. Dust a surface with flour and knead until smooth.
4. Place in a bowl and cover for 30 minutes.
5. Divide the dough into 4 equal pieces.
6. Flatten each with a rolling pin. Glaze with sesame seed oil and sprinkle with scallions.
7. Roll each into a log and then curl it into a tight spiral. Flatten into a disk.
8. Fry the dough until browned on each side.

Nutritional value:

• Calories: 113
• Carbs: 14g
• Protein: 2.5g
• Fat: 5.5g

7. Smoked Salmon on Whole Wheat Toast

Fish is a high-quality protein, and salmon is a great source of omega-3 fatty acids. This makes it perfect for a DASH-approved breakfast.

Prep time: 30 minutes

Ingredients:

• Whole wheat baguette, half
• Salmon, 1 oz, smoked and sliced
• Cream cheese, 4 tbsp
• Lemon juice, ¼ tbsp
• Lemon zest, ¼ tsp

Steps:

1. Slice your baguette half in two and toast
2. In a bowl, mix cream cheese, lemon juice, and lemon zest.
3. Spread on each baguette half.
4. Layer your salmon slices and close the sandwich.

Nutritional value:

• Calories: 324
• Carbs: 42g
• Protein: 26g
• Fat: 4g

8. Peanut Butter and Banana Oatmeal

The best part about oatmeal is that it can be a DASH-friendly breakfast option that will lower blood pressure.

Prep time: 15 minutes

Ingredients:

• Rolled oats, ½ cup
• Banana, 1 whole, sliced
• Peanut butter, 1 tbsp
• Chia seeds, ½ tbsp
• Ground cinnamon, ½ tsp
• Salt, a pinch or to taste
• Water, 1 ½ cups

Steps:

1. Add oats, chia, salt, cinnamon, and banana slices to a pot. Add water and stir.
2. Place on medium-high heat for 10 minutes or until the water is absorbed. Stir regularly.
3. Serve in a bowl, add peanut butter and mix. 

Nutritional value:

• Calories: 369
• Carbs: 61g
• Protein: 11g
• Fat: 12g

9. Chia Seed Pudding with Mixed Berries

Chia seeds are healthy, containing plenty of omega-3 fatty acids and dietary fiber, which are great for heart health.

Prep time: 5 minutes

Ingredients: 

• Chia seeds, 2 ½ tbsp
• Almond milk, ½ cup
• Strawberries, 2 tbsp
• Blueberries, 2 tbsp
• Raspberries, 2 tbsp
• Honey, ½ tbsp

Steps:

1. Mix all ingredients in an air-tight container.
2. Refrigerate for at least 8 hours.
3. Enjoy cold.

Nutritional value:

• Calories: 292
• Carbs: 38g
• Protein: 14g
• Fat: 9g

10. Cottage Cheese and Vegetable Frittata

If you want more protein and vegetables in your breakfast, this is one great way to add them.

Prep time: 35 minutes

Ingredients (for 8 slices): 

• Eggs, 4
• Cottage cheese, ½ cup
• Avocado oil, 1 tbsp
• Red bell pepper, 1 whole, diced
• Onion, ½, diced
• Broccoli, 1 cup, chopped
• Cheddar cheese, ½ cup, shredded
• Salt, 1 tsp
• Black pepper, ½ tsp

Steps:

1. Preheat oven to 350°F (180°C).
2. In a bowl, whisk eggs, cottage cheese, salt, and pepper.
3. Put oil in a skillet over medium-high heat.
4. Add vegetables and cook until soft.
5. Add vegetables and cheddar to the egg mixture. Stir well.
6. Pour into oven-safe pan to bake for 30 minutes.

Nutritional value:

• Calories: 134
• Carbs: 3.6g
• Protein: 11.2g
• Fat: 8.2g

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What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension, and the DASH diet emphasizes meal changes that can treat hypertension.

The tenets of this diet include:

Eating more:

• Vegetables
• Fruits
• Whole grains
• Low or fat-free dairy
• Lean protein (fish, poultry)
• Plant-based protein (beans, nuts, seeds)

Eating less: 

• Saturated fat
• Red meat
• Sugar-sweetened beverages
• Full-fat dairy products

Many people are used to breakfast cereals and other processed foods, so being able to eat better for breakfast can be helpful in tackling heart disease.

Cardi Health can help you stick to healthy, unprocessed foods for breakfast, thanks to the app’s personalized meal plans.

FAQs about the DASH diet breakfast

You’ve seen some of the best breakfasts for someone on the DASH diet. Now, let’s answer some common questions.

Can I have eggs on the DASH diet?

You can have eggs on the DASH diet. They are one of the most common sources of protein.

What is the best breakfast for high blood pressure?

There’s no single breakfast option that is the best meal for high blood pressure. However, breakfasts that follow the rules of the DASH diet and taste good are optimal.

Can you eat bread on the DASH diet?

You can eat bread on the DASH diet, but it is most beneficial to stick to wholegrain products.

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Conclusion

All the recipes in this article are delicious, low-sodium meals that serve as great DASH diet breakfast options to help you tackle high blood pressure.

You’ve discovered 10 recipes here, but over at Cardi Health, there are thousands of DASH diet-compatible dishes and heart-healthy meal suggestions for you to explore. 

Written by

Robertas Pranevicius, MD

Robertas Pranevicius is a medical advisor at Cardi Health who earned his Master’s degree and cardiology residency from the Lithuanian University of Health Sciences. He specializes in interventional cardiology and performs both diagnostic and therapeutic invasive procedures. In recent years, he has focused on structural heart disease treatment, such as transcatheter aortic valve implantation (TAVI).