16 DASH Diet Breakfast Ideas

By

Danielle DeAngelis

Published on October 21, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

Fruit & Yogurt Smoothie

The DASH diet (AKA the Dietary Approaches to Stop Hypertension) is one of the best eating patterns to support your heart health and help lower blood pressure. These breakfast ideas follow the DASH diet by featuring nutritious ingredients like produce, whole grains, low-fat dairy and lean protein. With low counts of saturated fats and sodium and high counts of potassium, these meals are aligned with our heart-healthy and high-blood pressure recipe parameters, too. Recipes like our Summer Skillet Vegetable & Egg Scramble and Chocolate-Banana Protein Smoothie are tasty choices for a filling and energizing morning meal.

01 of 16

Summer Skillet Vegetable & Egg Scramble

Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand.

02 of 16

Chocolate-Banana Protein Smoothie

Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk.

03 of 16

Mango-Ginger Smoothie

Mango-Ginger Smoothie

Red lentils are a sneaky source of plant-based protein in this healthy smoothie recipe. The lentils add 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder.

04 of 16

Berry-Almond Smoothie Bowl

Berry-Almond Smoothie Bowl

A little frozen banana gives creamy texture to this satisfying smoothie bowl.

05 of 16

Fruit & Yogurt Smoothie

This easy fruit smoothie recipe calls for just three ingredients--yogurt, fruit juice and whatever frozen fruit you have on hand. Mix up your combinations from day to day for a healthy breakfast or snack you'll never get bored with.

06 of 16

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Breakfast Salad with Egg & Salsa Verde Vinaigrette

Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

07 of 16

Raspberry Yogurt Cereal Bowl

Raspberry Yogurt Cereal Bowl

For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating.

08 of 16

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes.

09 of 16

Overnight Quinoa Pudding

Overnight Quinoa Pudding

This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal--just leave the mixture in the refrigerator overnight to firm up.

10 of 16

Pineapple Green Smoothie

Pineapple Green Smoothie

Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost.

11 of 16

Raspberry Overnight Muesli

In this overnight muesli recipe, yogurt softens the oats to make them creamy and delicious. Don't have raspberries on hand? Try adding chopped apple, blueberries or dried cranberries instead to this healthy overnight muesli recipe.

12 of 16

Strawberry-Blueberry-Banana Smoothie

A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended.

13 of 16

Homemade Plain Greek Yogurt

Learning how to make Greek yogurt at home is simple with this easy homemade Greek yogurt recipe. Start by making homemade yogurt by heating milk, combining with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one more step than making regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid--also known as whey--to smoothies, or you can use it in place of buttermilk in baking.

14 of 16

Really Green Smoothie

really green smoothie

The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.

15 of 16

Vegan Smoothie Bowl

Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like.

16 of 16

Oatmeal-Rhubarb Porridge

Perk up your morning oatmeal with the addition of tangy rhubarb. Using milk for this oatmeal gives it a calcium boost, but the recipe also works well with water--and you'll save about 60 calories.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

Chickpea Pasta with Mushrooms & Kale

22 DASH Diet Dinners That Are Ready in 30 Minutes

Salmon Couscous Salad

14 DASH Diet Dinners in 20 Minutes or Less

Pork Tenderloin with Apple-Thyme Sweet Potatoes

15 DASH Diet Dinners to Make This Winter

Chicken & Spinach Soup with Fresh Pesto

24 High-Protein Dinners That Help Promote Healthy Blood Pressure

Scallops with White Bean Ragu & Charred Lemon

17 One-Pot Blood Pressure-Friendly Dinners for Summer

One-Pan Chicken & Asparagus Bake

You Just Started the DASH Diet—Here Are The Recipes To Make First

charred shrimp

16 Summer Dinners for High Blood Pressure

air-fryer sweet potato chips

17 DASH Diet Snack Ideas for a Healthy Heart

Chicken & Mushroom Shepherd's Pie

23 High Blood Pressure-Friendly Dinners to Make This Winter

Pineapple Green Smoothie

15 DASH Diet Breakfast Recipes in 10 Minutes or Less

overhead shot of pasta with shrimp in a blue bowl

20 DASH Diet Dinners to Make This April

chunky black bean salsa with corn & bell pepper

12 Easy Summer Veggie Sides to Help Lower Blood Pressure

Roasted Salmon with Smoky Chickpeas & Greens

30-Day DASH Diet Weight Loss Dinner Plan

smoked salmon salad nicoise

15 DASH Diet Lunch Ideas

Bagel Gone Bananas

13 DASH Diet Snacks for Weight Loss

Chicken Kebabs with Warm Cabbage-Apple Slaw & Potatoes

21 Diabetes-Friendly Dinners That Follow the DASH Diet