The Best 50 New Orleans-Inspired DASH Side Dish Recipes

New Orleans food doesn’t have to be a sodium bomb to taste bold. This curated list of New Orleans-Inspired DASH Side Dish Recipes keeps the spirit of Creole and Cajun cooking, while staying friendly to blood pressure goals.

These recipes are perfect for those looking for healthy Mardi Gras recipes. You’ll see the flavor building blocks you’d expect, the holy trinity (onion, bell pepper, celery), plenty of garlic, herbs, warm spices, and bright acidity from lemon and vinegar. That mix gives you the punchy, savory taste New Orleans sides are known for, without leaning on heavy salt.

Each of the 50 side dishes is adjusted for the DASH approach, with more veggies, more whole grains, smart fats, and lighter proteins when they fit. Along the way, you’ll spot repeat swaps that actually work, like no-salt-added broth, smoked paprika for that “cured” vibe, Greek yogurt instead of sour cream, and fresh herbs to keep every bite lively.

Every recipe includes exact measurements, step-by-step directions, and macros when available, so you can cook with confidence and still keep your numbers in check.

How these New Orleans DASH side dishes were picked and how to make them taste right

These New Orleans-inspired DASH side dishes, drawn from classic Southern recipes, were chosen with one goal, Big Easy flavor without the salt. That means every recipe leans on aroma, herbs, spice, and acidity first, then uses salt only if needed at the end.

If you’re new to DASH, here’s the plain-English version: it focuses on plants, beans, whole grains, nuts, and low-fat dairy, with less saturated fat and less sodium. Many people aim for 1,500 to 2,300 mg sodium per day, depending on their plan. Since these are side dishes, portions matter too. Think about 1/2 to 1 cup per side like in Mardi Gras recipes, then build your plate with a lean protein and extra veggies.

A quick pantry to keep handy: no-salt-added canned tomatoes, low-sodium broth, dried beans or no-salt-added beans, brown rice or parboiled rice, olive oil, vinegar, lemons, garlic, bay leaves, smoked paprika, cayenne, black pepper, lower-sodium hot sauce, and salt-free Creole seasoning. If you cook with sausage or seafood, choose lower-sodium options, use fresh or frozen seafood, and rinse canned beans to cut sodium fast.

The flavor builders you will use again and again (Creole trinity, herbs, acid, heat)

New Orleans sides start with smell and sizzle. The holy trinity (onion, bell pepper, celery) is your base, then you layer in herbs, acid, and heat until it tastes “right.”

Here are the core aromatics and spices you’ll see over and over:

Aromatics: onion, bell pepper, celery, garlic, scallions
Herbs: thyme, bay leaf, parsley (plus green onion tops to finish)
Spice and depth: smoked paprika, cayenne, black pepper, oregano
Acid and lift: lemon juice, vinegar, tomatoes
Umami helpers: no-salt-added tomato paste, mushrooms, a salt-free Creole seasoning
Extras: Worcestershire substitute (look for low-sodium, or use a splash of balsamic plus a pinch of tamarind if you keep it)

Three fast flavor combos (use them like a template):

Creole style: trinity + garlic + thyme + bay + tomato + smoked paprika, finish with lemon and parsley.
Cajun style: trinity + garlic + black pepper + cayenne + oregano, finish with vinegar and scallions.
Citrus herb: garlic + parsley + thyme + lemon zest/juice + black pepper, finish with a little olive oil.

If a pot tastes flat, don’t reach for salt first. Add acid (lemon or vinegar) and fresh herbs, then taste again.

DASH swaps that still feel like New Orleans food

You can keep the character of classic New Orleans sides while staying DASH-friendly. These swaps show up across the recipes because they work in real kitchens, transforming them into flavorful Southern side dishes.

Brown rice or parboiled rice instead of white rice for more fiber and steadier energy.
No-salt-added canned tomatoes (or crushed tomatoes) for a rich base without the hit of sodium.
Low-sodium broth (or homemade) so your greens, beans, and rice taste full, not bland.
Olive oil instead of heavy butter use, you still get richness, just cleaner and lighter.
Reduced-fat cheese in smaller amounts, so you get the vibe without turning the side into a salt block.
Plain Greek yogurt in place of sour cream or mayo in creamy slaws and dressings.
Baking or air frying instead of deep frying for okra, potatoes, and crispy veggies.
Smoked turkey instead of ham hock for greens and beans, it brings smoke with less sodium.
Fresh herbs to finish, because parsley and scallions add flavor without raising your numbers.

Tasting strategy: build flavor first, then season at the end. Add acid last so it stays bright and doesn’t cook away.

Macro notes and what “when available” means

Macros (calories, protein, carbs, fat, sodium) change with brand choices and portion size. This post includes macros when they can be estimated reliably, using standard ingredients and clear serving sizes.

For exact numbers with your specific brands, plug ingredients into a trusted nutrition calculator. That’s the best way to match your pantry and your DASH sodium target.

The 50 best New Orleans DASH side dish recipes (with ingredients, step by step directions, and macros)

These New Orleans-inspired sides keep the flavor loud and the sodium quiet. You’ll see the holy trinity, tomatoes, herbs, citrus, and smart heat doing most of the work. Portions matter, so most recipes land around 4 to 6 servings, which keeps them practical for weeknights and potlucks.

Iconic rice and grain sides (DASH friendly versions)

These dishes pull from jambalaya ingredients while offering DASH twists on classics like creamed-corn grits.

1. Red Beans and Rice (brown rice, meat optional, low sodium)
Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced green bell pepper
1/2 cup diced celery
3 garlic cloves, minced
2 cups cooked no-salt-added red beans (rinsed)
1 cup no-salt-added crushed tomatoes
1 1/2 cups low-sodium vegetable broth
1 tsp smoked paprika
1/2 tsp dried thyme
1 bay leaf
2 cups cooked brown rice
Directions

Warm olive oil in a pot over medium heat.
Sauté onion, bell pepper, and celery for 6 minutes.
Stir in garlic for 30 seconds.
Add beans, tomatoes, broth, paprika, thyme, and bay leaf.
Simmer uncovered 20 minutes, mash a few beans to thicken.
Serve over warm brown rice.
Macros (approx, per 1 cup beans mix + 1/2 cup rice): 330 cal, 12 g protein, 60 g carbs, 6 g fat, 12 g fiber, 180 mg sodium

2. Louisiana Dirty Brown Rice (lean ground turkey, optional chicken liver)
Ingredients

1 tsp olive oil
8 oz 93% lean ground turkey
2 oz chicken livers, minced (optional)
1 cup diced onion
1/2 cup diced green bell pepper
1/2 cup diced celery
2 garlic cloves, minced
2 cups cooked brown rice
1 tsp paprika
1/2 tsp dried thyme
2 tbsp chopped parsley
Directions

Heat oil in a skillet over medium-high heat.
Brown turkey (and livers if using) for 6 to 8 minutes.
Add onion, bell pepper, and celery, cook 5 minutes.
Stir in garlic and spices for 30 seconds.
Fold in brown rice and warm through, about 2 minutes.
Finish with parsley.

3. Cornbread Dressing (whole grain cornbread, low sodium broth)
Ingredients

4 cups crumbled whole-grain cornbread (low-sodium if possible)
1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 garlic cloves, minced
2 cups low-sodium chicken or vegetable broth
1 egg, beaten
1 tsp poultry seasoning (salt-free if possible)
2 tbsp chopped parsley
Directions

Heat oven to 350°F. Lightly oil an 8-inch baking dish.
Sauté onion, celery, and bell pepper in oil for 6 minutes.
Mix cornbread, sautéed veggies, garlic, seasoning, parsley, and egg.
Stir in broth until moist but not soupy.
Bake 25 to 30 minutes, until set and browned on top.

4. Seafood Dressing (shrimp or crab, lightened)
Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced green bell pepper
2 garlic cloves, minced
8 oz peeled shrimp, chopped (or crab meat)
3 cups cubed whole-grain bread, lightly toasted
1 1/2 cups low-sodium seafood or chicken broth
1 tsp dried thyme
2 tbsp chopped parsley
Directions

Heat oven to 375°F. Oil a small baking dish.
Sauté onion, celery, and bell pepper for 6 minutes.
Add garlic, cook 30 seconds, then stir in shrimp for 2 minutes.
Toss with toasted bread, thyme, parsley, and broth.
Bake 20 minutes, until hot and lightly crisp on top.

5. Jambalaya-Style Cauliflower Rice Side (or small portion whole-grain rice)
Ingredients

1 tbsp olive oil
1 cup diced onion
1/2 cup diced green bell pepper
1/2 cup diced celery
2 garlic cloves, minced
2 cups riced cauliflower
1 cup no-salt-added diced tomatoes, drained
1 tsp smoked paprika
1/2 tsp oregano
1 tbsp lemon juice
Directions

Sauté onion, bell pepper, and celery in oil for 6 minutes.
Stir in garlic for 30 seconds.
Add cauliflower rice and cook 5 minutes, stirring often.
Fold in tomatoes and spices, cook 2 minutes.
Finish with lemon juice and serve hot.

6. Andouille Sausage and Rice Skillet (lower-sodium chicken sausage)
Ingredients

8 oz lower-sodium chicken sausage, sliced
1 tsp olive oil
1 cup diced onion
1/2 cup diced bell pepper
1/2 cup diced celery
1 garlic clove, minced
2 cups cooked brown rice
1/2 cup no-salt-added crushed tomatoes
1/2 tsp smoked paprika
2 tbsp sliced scallions
Directions

Brown sausage in a skillet over medium heat, 4 minutes.
Add oil, onion, bell pepper, and celery, cook 6 minutes.
Stir in garlic, paprika, and tomatoes for 1 minute.
Fold in brown rice and warm through, 2 to 3 minutes.
Top with scallions and serve.

7. Crawfish “Fried” Brown Rice (light oil)
Ingredients

1 tbsp avocado or olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 garlic cloves, minced
2 cups cooked, chilled brown rice
8 oz cooked crawfish tail meat (fresh or thawed)
1 cup frozen peas and carrots
1 tbsp low-sodium soy sauce (optional)
1 tsp rice vinegar
Directions

Heat oil in a wok or large skillet over medium-high heat.
Sauté onion, celery, and bell pepper for 5 minutes.
Add garlic, cook 30 seconds.
Stir in rice and press it flat, cook 3 minutes.
Add crawfish and peas and carrots, cook 2 minutes.
Finish with soy sauce (optional) and rice vinegar.

8. Shrimp and Crab “Risotto” with Brown Rice (or farro)
Ingredients

1 tbsp olive oil
1 cup diced onion
2 garlic cloves, minced
1 cup cooked farro or brown rice
1 1/2 cups low-sodium broth, warmed
6 oz shrimp, chopped
4 oz lump crab (picked over)
2 tbsp grated Parmesan (optional)
2 tbsp chopped parsley
Directions

Sauté onion in oil over medium heat for 5 minutes.
Stir in garlic for 30 seconds.
Add farro or rice and splash in broth, stir until mostly absorbed.
Repeat with remaining broth over 8 to 10 minutes, stirring often.
Stir in shrimp for 2 minutes, then fold in crab.
Finish with Parmesan (optional) and parsley.

9. Creole Quinoa Pilaf with the Holy Trinity
Ingredients

1 tsp olive oil
1 cup diced onion
1/2 cup diced bell pepper
1/2 cup diced celery
1 garlic clove, minced
1 cup dry quinoa, rinsed
2 cups low-sodium vegetable broth
1 tsp smoked paprika
2 tbsp chopped scallions
Directions

Sauté onion, bell pepper, and celery in oil for 6 minutes.
Add garlic and paprika, stir 30 seconds.
Stir in quinoa and toast 1 minute.
Add broth, bring to a boil, then cover and simmer 15 minutes.
Rest 5 minutes, fluff, and top with scallions.
Macros (approx, per 3/4 cup): 210 cal, 7 g protein, 37 g carbs, 4 g fat, 4 g fiber, 140 mg sodium

10. Lemon Herb Barley with Parsley and Scallions
Ingredients

1 cup pearled barley
3 cups low-sodium vegetable broth or water
1 tbsp olive oil
1 tsp lemon zest
2 tbsp lemon juice
1/3 cup chopped parsley
1/4 cup sliced scallions
1/2 tsp black pepper
Directions

Simmer barley in broth or water until tender, 25 to 30 minutes.
Drain any extra liquid.
Stir in olive oil, lemon zest, and lemon juice.
Fold in parsley, scallions, and black pepper.
Serve warm or at room temp.

Smothered, stewed, and roasted vegetables that taste like Sunday dinner

Dishes like succotash make great healthy additions alongside these comforting classics.

11. Corn Maque Choux (low-fat milk, minimal butter)
Ingredients

1 tsp butter
1 tsp olive oil
1 cup diced onion
1/2 cup diced bell pepper
3 cups corn kernels (fresh or frozen)
1/2 cup diced tomatoes (no-salt-added)
1/2 cup low-fat milk
1/2 tsp smoked paprika
2 tbsp sliced scallions
Directions

Melt butter with olive oil over medium heat.
Sauté onion and bell pepper for 5 minutes.
Add corn, tomatoes, milk, and paprika.
Simmer 8 to 10 minutes, stirring often.
Top with scallions and serve.

12. Okra and Tomatoes (classic, lighter)
Ingredients

1 tbsp olive oil
1 cup sliced okra (fresh or frozen)
1 cup diced onion
2 garlic cloves, minced
1 can no-salt-added diced tomatoes (14.5 oz)
1/2 tsp oregano
1/2 tsp black pepper
1 tbsp red wine vinegar
Directions

Sauté okra in oil over medium-high heat for 4 minutes.
Add onion, cook 4 minutes.
Stir in garlic for 30 seconds.
Add tomatoes, oregano, and pepper.
Simmer 12 minutes, then finish with vinegar.

13. Smothered Cabbage (smoked turkey or none)
Ingredients

1 tsp olive oil
1 cup sliced onion
2 cups shredded cabbage
1 cup sliced mushrooms
1 smoked turkey leg, meat shredded (optional)
1 cup low-sodium chicken broth
1 tsp apple cider vinegar
1/2 tsp black pepper
Directions

Sauté onion in oil for 4 minutes.
Add cabbage and mushrooms, cook 5 minutes.
Stir in turkey (optional) and broth.
Cover and simmer 20 minutes, stirring once.
Finish with vinegar and pepper.

14. Collard Greens (smoked turkey leg, low-sodium broth)
Ingredients

1 tsp olive oil
1 cup diced onion
3 garlic cloves, minced
1 smoked turkey leg
6 cups chopped collard greens
3 cups low-sodium chicken broth
1 tbsp apple cider vinegar
1/2 tsp crushed red pepper (optional)
Directions

Sauté onion in oil for 4 minutes.
Stir in garlic for 30 seconds.
Add turkey leg, greens, and broth.
Cover and simmer 45 minutes, until tender.
Stir in vinegar and crushed red pepper (optional).

15. Green Bean Casserole (artichoke version, lighter sauce)
Ingredients

4 cups green beans, trimmed
1 can no-salt-added artichoke hearts (14 oz), drained and chopped
1 cup sliced mushrooms
3/4 cup plain Greek yogurt
1/4 cup low-fat milk
1 tsp Dijon mustard
1/2 tsp black pepper
1/3 cup whole-wheat breadcrumbs
Directions

Heat oven to 375°F.
Blanch green beans 3 minutes, then drain.
Mix yogurt, milk, mustard, pepper, mushrooms, and artichokes.
Fold in green beans, spoon into a baking dish.
Top with breadcrumbs and bake 20 minutes.

16. Creamed Spinach (Greek yogurt blend)
Ingredients

1 tsp olive oil
2 garlic cloves, minced
10 oz spinach (fresh or frozen, thawed and squeezed dry)
1/2 cup plain Greek yogurt
1/4 cup low-fat milk
2 tbsp grated Parmesan (optional)
1/4 tsp nutmeg
Black pepper, to taste
Directions

Warm oil in a skillet over medium heat.
Sauté garlic for 30 seconds.
Add spinach and heat through, 2 minutes.
Stir in yogurt, milk, nutmeg, and pepper until creamy.
Top with Parmesan (optional) and serve.

17. Garlic and Chive Mashed Potatoes (olive oil, low-fat milk)
Ingredients

2 lb Yukon gold potatoes, peeled and cubed
3/4 cup low-fat milk, warmed
2 tbsp olive oil
2 garlic cloves, grated
2 tbsp chopped chives
Black pepper, to taste
Directions

Boil potatoes until tender, 12 to 15 minutes, then drain well.
Mash with warm milk and olive oil.
Stir in garlic and black pepper.
Fold in chives and serve warm.

18. Green Beans and Potatoes (no-salt seasoning)
Ingredients

1 lb green beans, trimmed
1 lb red potatoes, halved
1 cup low-sodium broth
1 tsp onion powder
1/2 tsp smoked paprika
1 tbsp apple cider vinegar
Black pepper, to taste
Directions

Add potatoes and broth to a pot, cover, simmer 10 minutes.
Add green beans, cover, simmer 10 more minutes.
Stir in onion powder, paprika, and pepper.
Finish with vinegar and serve.

19. Smothered Turnip Greens
Ingredients

1 tsp olive oil
1 cup diced onion
2 garlic cloves, minced
6 cups chopped turnip greens
2 cups low-sodium broth
1 tbsp lemon juice
1/2 tsp black pepper
Directions

Sauté onion in oil for 4 minutes.
Add garlic for 30 seconds.
Add greens and broth, cover and simmer 25 minutes.
Stir in lemon juice and pepper before serving.

20. Stewed Black-Eyed Peas (no-salt-added)
Ingredients

1 tsp olive oil
1 cup diced onion
1/2 cup diced bell pepper
2 garlic cloves, minced
3 cups cooked no-salt-added black-eyed peas (rinsed)
1 cup no-salt-added crushed tomatoes
1 cup low-sodium broth
1/2 tsp thyme
1 bay leaf
Directions

Sauté onion and bell pepper in oil for 6 minutes.
Add garlic for 30 seconds.
Stir in peas, tomatoes, broth, thyme, and bay leaf.
Simmer uncovered 20 minutes, stir once or twice.
Remove bay leaf and serve.
Macros (approx, per 3/4 cup): 200 cal, 12 g protein, 34 g carbs, 3 g fat, 10 g fiber, 160 mg sodium

21. Cajun Roasted Root Vegetables
Ingredients

2 cups cubed sweet potato
2 cups sliced carrots
1 cup chopped onion
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne (optional)
Black pepper, to taste
Directions

Heat oven to 425°F.
Toss vegetables with oil and spices.
Spread on a sheet pan in one layer.
Roast 25 to 30 minutes, flipping once.
Serve hot with a squeeze of lemon if you like.

22. Red Bean Salad (cold, vinegar forward)
Ingredients

2 cans no-salt-added red beans (15 oz each), rinsed and drained
1/2 cup diced celery
1/2 cup diced bell pepper
1/4 cup diced red onion
2 tbsp chopped parsley
3 tbsp red wine vinegar
1 tbsp olive oil
1 tsp Dijon mustard
Black pepper, to taste
Directions

Add beans, celery, bell pepper, red onion, and parsley to a bowl.
Whisk vinegar, olive oil, mustard, and pepper.
Toss dressing with bean mixture.
Chill 30 minutes before serving.
Macros (approx, per 3/4 cup): 220 cal, 13 g protein, 38 g carbs, 4 g fat, 11 g fiber, 140 mg sodium

Baked and casserole sides that feel festive but stay lighter

Variations like corn pudding, broccoli-cheese casserole, and squash casserole work well in this lineup too.

23. Mirliton Casserole (chayote)
Ingredients

3 mirlitons (chayote), peeled, seeded, diced
1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 garlic cloves, minced
1 cup no-salt-added crushed tomatoes
1/2 cup whole-wheat breadcrumbs
2 tbsp grated Parmesan (optional)
Directions

Heat oven to 375°F.
Boil mirliton pieces until tender, 12 minutes, then drain.
Sauté onion, celery, and bell pepper in oil for 6 minutes.
Stir in garlic and tomatoes, cook 2 minutes.
Mix in mirliton, top with breadcrumbs and Parmesan (optional).
Bake 20 minutes.
Make ahead: Assemble, cover, and refrigerate up to 24 hours before baking.

24. Stuffed Mirliton (shrimp, baked)
Ingredients

3 mirlitons (chayote), halved and seeded
1 tbsp olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup diced bell pepper
2 garlic cloves, minced
10 oz shrimp, chopped
1/2 cup whole-wheat breadcrumbs
1 tbsp lemon juice
Directions

Heat oven to 375°F.
Bake mirliton halves cut-side down with a splash of water, 25 minutes.
Sauté onion, celery, and bell pepper in oil for 6 minutes.
Add garlic and shrimp, cook 2 minutes.
Stir in breadcrumbs and lemon juice, then mound into mirliton shells.
Bake 12 minutes.
Make ahead: Prep filling and shells, then stuff and bake right before serving.

25. Sweet Potato Casserole (praline-style, reduced sugar, oats and pecans)
Ingredients

2 lb sweet potatoes, peeled and cubed
1/3 cup low-fat milk
2 tbsp maple syrup
1 tsp cinnamon
1/2 tsp vanilla extract
1/3 cup rolled oats
1/4 cup chopped pecans
1 tbsp olive oil
Directions

Heat oven to 350°F.
Boil sweet potatoes until tender, 12 minutes, then drain.
Mash with milk, maple syrup, cinnamon, and vanilla.
Mix oats, pecans, and olive oil.
Spread potatoes in a dish, top with oat mix.
Bake 20 minutes.
Make ahead: Mash potatoes and refrigerate, add topping and bake the next day. Candied yams can use a similar spice profile.

26. Carrot Soufflé (lightened)
Ingredients

1 lb carrots, sliced
2 eggs
1/3 cup plain Greek yogurt
2 tbsp maple syrup
1 tsp baking powder
1/2 tsp cinnamon
1 tsp vanilla extract
1 tbsp melted butter or olive oil
Directions

Heat oven to 350°F and oil a small baking dish.
Boil carrots until very tender, 12 minutes, then drain.
Blend carrots with eggs, yogurt, syrup, baking powder, cinnamon, and vanilla.
Stir in butter or olive oil.
Bake 35 minutes, until set.
Make ahead: Bake, cool, and reheat covered at 300°F for 15 minutes.

27. Spinach Madeline (lighter cheese, more spinach)
Ingredients

1 tsp olive oil
1 cup sliced mushrooms
2 garlic cloves, minced
12 oz spinach (fresh or frozen, drained well)
3/4 cup plain Greek yogurt
1/2 cup reduced-fat shredded cheddar
1 tsp Worcestershire-style sauce, low-sodium (optional)
Black pepper, to taste
Directions

Heat oven to 375°F.
Sauté mushrooms in oil for 5 minutes, then add garlic for 30 seconds.
Stir in spinach and heat through, 2 minutes.
Mix yogurt, cheddar, optional sauce, and pepper into spinach.
Bake 15 minutes, until bubbly.
Make ahead: Assemble in the dish, cover, and refrigerate up to 24 hours before baking.

28. Roux-Lite Macaroni and Cheese (whole-wheat pasta, reduced-fat cheese)
Ingredients

8 oz whole-wheat elbow pasta
1 tbsp olive oil
2 tbsp whole-wheat flour
2 cups low-fat milk
1 tsp Dijon mustard
1 1/2 cups reduced-fat shredded cheddar
1/4 cup grated Parmesan (optional)
1/2 tsp smoked paprika
Directions

Heat oven to 375°F and oil a baking dish.
Cook pasta to al dente, drain.
Whisk oil and flour in a pot over medium heat for 1 minute.
Slowly whisk in milk, cook 4 minutes until thickened.
Stir in mustard, cheese, and paprika, then fold in pasta.
Bake 15 minutes.
Make ahead: Mix everything, refrigerate, and bake when needed (add 5 minutes).

29. Baked Pumpkin Lafourche (spiced, less sugar)
Ingredients

2 cups pumpkin purée (unsweetened)
2 eggs
1/2 cup low-fat milk
2 tbsp maple syrup
1 tsp cinnamon
1/2 tsp ginger
1 tsp vanilla extract
1/4 cup chopped pecans (optional)
Directions

Heat oven to 350°F and oil an 8-inch dish.
Whisk pumpkin, eggs, milk, syrup, spices, and vanilla.
Pour into dish and top with pecans (optional).
Bake 35 to 40 minutes, until set.
Make ahead: Bake, chill, and serve cold or rewarm slices.

30. Creole Scalloped Potatoes (light sauce)
Ingredients

2 lb Yukon gold potatoes, thinly sliced
1 cup sliced onion
2 tsp olive oil
2 tbsp whole-wheat flour
2 cups low-fat milk
1 tsp garlic powder
1/2 tsp smoked paprika
1/2 cup reduced-fat shredded cheddar
Directions

Heat oven to 375°F and oil a baking dish.
Layer potatoes and onion in the dish.
Whisk olive oil and flour in a pot for 1 minute over medium heat.
Whisk in milk, add spices, cook 4 minutes until thick.
Pour sauce over potatoes, cover, bake 45 minutes.
Uncover, add cheddar, bake 10 minutes.
Make ahead: Assemble, cover, and refrigerate overnight, then bake.

31. Baked Beans (smoky, no-salt-added, smoked paprika)
Ingredients

2 cans no-salt-added navy beans (15 oz each), rinsed and drained
1 cup diced onion
1/2 cup no-salt-added crushed tomatoes
1 tbsp tomato paste (no-salt-added if possible)
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp smoked paprika
1/2 tsp mustard powder
Directions

Heat oven to 350°F.
Mix beans, onion, tomatoes, tomato paste, vinegar, syrup, and spices.
Spoon into a baking dish and cover.
Bake 35 minutes, uncover, bake 10 minutes more.
Make ahead: Bake, cool, and reheat slowly on the stove with a splash of water.
Macros (approx, per 3/4 cup): 240 cal, 14 g protein, 44 g carbs, 2 g fat, 12 g fiber, 170 mg sodium

32. Creamy Crawfish Ravioli Bake (smaller portion, light sauce)
Ingredients

9 oz fresh or frozen cheese ravioli
1 tsp olive oil
1 cup sliced mushrooms
2 garlic cloves, minced
8 oz cooked crawfish tail meat
1 1/2 cups low-sodium marinara
1/2 cup part-skim ricotta
1/4 cup reduced-fat mozzarella
Directions

Heat oven to 375°F and oil a baking dish.
Boil ravioli 2 minutes under package time, then drain.
Sauté mushrooms in oil for 5 minutes, add garlic for 30 seconds.
Toss ravioli with marinara, ricotta, crawfish, and mushrooms.
Top with mozzarella and bake 18 minutes.
Make ahead: Assemble and refrigerate, then bake (add 5 minutes).

Cold sides, salads, and pickles for balance and crunch

33. Potato Salad (Cajun-style, Greek yogurt and mustard)
Ingredients

1 1/2 lb red potatoes, cubed
1/2 cup plain Greek yogurt
2 tbsp Dijon mustard
1/4 cup diced celery
2 tbsp diced red onion
1 tsp smoked paprika
Black pepper, to taste
2 tbsp chopped parsley
Directions

Boil potatoes until tender, 10 to 12 minutes, then drain and cool.
Mix yogurt, mustard, celery, onion, paprika, and pepper.
Fold in potatoes and parsley.
Chill 1 hour before serving.

34. Remoulade Coleslaw (light)
Ingredients

4 cups shredded cabbage mix
1/2 cup plain Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp Dijon mustard
1 tsp smoked paprika
1 tsp hot sauce (lower sodium), optional
2 tbsp chopped scallions
Directions

Whisk yogurt, olive oil, lemon juice, mustard, paprika, and hot sauce (optional).
Toss with cabbage and scallions.
Chill 30 minutes for best texture.

35. Muffuletta Olive Salad (lower sodium olives, rinse)
Ingredients

1 cup mixed olives, rinsed and chopped
1/2 cup diced roasted red peppers (no-salt-added if possible)
1/4 cup chopped celery
2 tbsp chopped parsley
1 tbsp capers, rinsed (optional)
2 tbsp red wine vinegar
1 tbsp olive oil
1/2 tsp oregano
Directions

Combine olives, peppers, celery, parsley, and capers (optional).
Stir in vinegar, olive oil, and oregano.
Chill 30 minutes before serving.

36. Chayote Slaw (mirliton slaw)
Ingredients

2 mirlitons (chayote), peeled and shredded
1/2 cup shredded carrot
1/4 cup thin-sliced red onion
2 tbsp lime juice
1 tbsp olive oil
1 tsp honey
Black pepper, to taste
Directions

Toss chayote, carrot, and red onion in a bowl.
Whisk lime juice, olive oil, honey, and pepper.
Toss with slaw.
Chill 20 minutes before serving.

37. Cucumber and Onion Salad (vinegar sharp)
Ingredients

2 cucumbers, thinly sliced
1/2 small red onion, thinly sliced
3 tbsp apple cider vinegar
1 tbsp olive oil
1 tsp sugar or honey
Black pepper, to taste
2 tbsp chopped dill or parsley
Directions

Toss cucumbers and onion in a bowl.
Whisk vinegar, olive oil, sugar, and pepper.
Pour over vegetables and toss.
Chill 30 minutes, then add herbs and serve.

38. Three Bean Salad (no-salt-added beans)
Ingredients

1 can no-salt-added green beans, drained
1 can no-salt-added kidney beans, rinsed and drained
1 can no-salt-added chickpeas, rinsed and drained
1/2 cup diced bell pepper
1/4 cup diced red onion
1/4 cup red wine vinegar
1 tbsp olive oil
1 tsp Dijon mustard
Directions

Combine beans, bell pepper, and red onion.
Whisk vinegar, olive oil, and Dijon.
Toss and chill 1 hour before serving.
Macros (approx, per 3/4 cup): 220 cal, 10 g protein, 36 g carbs, 5 g fat, 9 g fiber, 160 mg sodium

39. Creole Tomato Salad (simple and bright)
Ingredients

3 cups tomato wedges
1/4 cup thin-sliced red onion
2 tbsp red wine vinegar
1 tbsp olive oil
1 tsp dried oregano
Black pepper, to taste
2 tbsp chopped basil or parsley
Directions

Toss tomatoes and red onion in a bowl.
Drizzle with vinegar and olive oil.
Season with oregano and pepper.
Chill 15 minutes, then add herbs and serve.

40. Pasta Salad with Creole Vinaigrette (whole-wheat pasta)
Ingredients

8 oz whole-wheat rotini
1 cup diced cucumber
1 cup halved cherry tomatoes
1/2 cup diced bell pepper
1/4 cup sliced scallions
3 tbsp red wine vinegar
2 tbsp olive oil
1 tsp Dijon mustard
1/2 tsp smoked paprika
Directions

Cook pasta, drain, and rinse cool.
Whisk vinegar, olive oil, mustard, and paprika.
Toss pasta with vegetables and vinaigrette.
Chill 1 hour before serving for best flavor.

41. Quick Pickled Okra (reduced salt brine)
Ingredients

1 lb okra, trimmed
1 cup distilled vinegar
1 cup water
1 tbsp sugar
1 tsp kosher salt (optional, for crunch)
2 garlic cloves, smashed
1 tsp mustard seeds
1/2 tsp crushed red pepper (optional)
Directions

Pack okra into a clean jar with garlic and spices.
Bring vinegar, water, sugar, and optional salt to a simmer.
Pour hot brine over okra, cool 20 minutes.
Refrigerate at least 24 hours before eating.

Breads and “fried” favorites, baked or air fried for DASH

42. Buttermilk Biscuits (drop-style, less butter)
Ingredients

1 1/2 cups whole-wheat pastry flour (or 1 cup whole-wheat + 1/2 cup all-purpose)
1 tbsp baking powder (look for aluminum-free, no-salt-added if available)
1 tbsp sugar
1/2 tsp garlic powder (optional)
3 tbsp cold unsalted butter, grated
1 cup low-fat buttermilk
Directions

Heat oven to 425°F and line a sheet pan.
Mix flour, baking powder, sugar, and garlic powder (optional).
Cut in butter until crumbly.
Stir in buttermilk just until combined.
Scoop 10 to 12 mounds onto pan.
Bake 12 to 14 minutes, until golden.

43. Skillet Cornbread (whole grain)
Ingredients

1 cup yellow cornmeal
1/2 cup whole-wheat flour
1 tbsp baking powder
1 egg
1 cup low-fat milk
2 tbsp olive oil
1 tbsp honey
1/2 cup corn kernels (optional)
Directions

Heat oven to 400°F and oil a cast-iron skillet.
Whisk cornmeal, flour, and baking powder.
Whisk egg, milk, olive oil, and honey.
Combine wet and dry, fold in corn (optional).
Bake 18 to 20 minutes, until set.

44. Hush Puppies (oven-baked, not fried)
Ingredients

1 cup cornmeal
1/2 cup whole-wheat flour
1 tbsp baking powder
1/2 cup finely chopped onion
1 egg
3/4 cup low-fat milk
2 tbsp olive oil
1/2 tsp smoked paprika
Directions

Heat oven to 425°F and oil a mini muffin pan.
Mix cornmeal, flour, baking powder, onion, and paprika.
Whisk egg, milk, and olive oil.
Stir wet into dry until just mixed.
Fill cups and bake 10 to 12 minutes.

45. Air Fryer “Fried” Okra
Ingredients

4 cups sliced okra
1 egg, beaten
1/2 cup whole-wheat panko or breadcrumbs
1/4 cup cornmeal
1 tsp smoked paprika
1/2 tsp garlic powder
Black pepper, to taste
Directions

Heat air fryer to 400°F.
Dip okra in egg, then toss in breadcrumb mix.
Spray basket lightly with oil spray.
Air fry 10 to 12 minutes, shaking halfway.
Serve hot with lemon.

46. Baked Boudin-Style Rice Balls (lean turkey, no pork)
Ingredients

1 tsp olive oil
8 oz 93% lean ground turkey
1 cup diced onion
1/2 cup diced celery
2 garlic cloves, minced
2 cups cooked brown rice, cooled
1 tsp smoked paprika
1/2 tsp thyme
1 egg, beaten
1/2 cup whole-wheat breadcrumbs
Directions

Heat oven to 425°F and oil a sheet pan.
Brown turkey in a skillet, 6 minutes.
Add onion and celery, cook 5 minutes, then add garlic 30 seconds.
Mix turkey mixture with rice, spices, egg, and breadcrumbs.
Form 12 balls, place on pan, spray lightly with oil spray.
Bake 18 minutes, flipping once.

47. Crab-Stuffed Artichoke Bottoms (baked)
Ingredients

1 can artichoke bottoms, rinsed and drained
6 oz lump crab, picked over
1/4 cup diced celery
2 tbsp diced red bell pepper
1/3 cup whole-wheat breadcrumbs
2 tbsp plain Greek yogurt
1 tbsp lemon juice
1 tsp Dijon mustard
1 tbsp chopped parsley
Directions

Heat oven to 400°F and oil a baking dish.
Mix crab, celery, bell pepper, breadcrumbs, yogurt, lemon, mustard, and parsley.
Spoon filling into artichoke bottoms.
Bake 15 minutes, until hot and lightly browned.

48. Garlic Parmesan Roasted Broccoli (light cheese)
Ingredients

6 cups broccoli florets
1 tbsp olive oil
2 garlic cloves, minced
Black pepper, to taste
3 tbsp grated Parmesan
1 tbsp lemon juice
Directions

Heat oven to 425°F.
Toss broccoli with olive oil, garlic, and pepper.
Roast 15 minutes, flipping once.
Sprinkle Parmesan and roast 2 minutes more.
Finish with lemon juice and serve.

49. Oven Sweet Potato Fries with Creole Spices
Ingredients

2 large sweet potatoes, cut into fries
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne (optional)
Black pepper, to taste
1 tbsp lime or lemon juice
Directions

Heat oven to 450°F and line a sheet pan.
Toss fries with oil and spices.
Spread in one layer (don’t crowd).
Bake 22 to 28 minutes, flipping halfway.
Finish with citrus juice and serve.

50. Fried Green Tomatoes (oven version with yogurt remoulade)
Ingredients

2 large green tomatoes, sliced
1 egg, beaten
1/2 cup whole-wheat panko
1/4 cup cornmeal
1 tsp smoked paprika
Black pepper, to taste
1/2 cup plain Greek yogurt
1 tbsp Dijon mustard
1 tbsp lemon juice
Directions

Heat oven to 425°F and oil a sheet pan.
Mix panko, cornmeal, paprika, and pepper.
Dip tomatoes in egg, then coat in crumbs.
Bake 18 minutes, flipping once, until crisp.
Stir yogurt, Dijon, and lemon for a quick remoulade.
Serve tomatoes with remoulade on the side.

If a side tastes a little quiet, add lemon juice or vinegar first. You’ll be surprised how much “saltiness” comes back with acid and herbs.

Mix and match menus: what to serve with gumbo, jambalaya, seafood, and weeknight chicken

New Orleans mains tend to be rich, saucy, and spoon-worthy. That’s a good thing, as long as your sides bring fiber, color, and crunch to keep the meal balanced and DASH-friendly. Think of sides like the supporting cast, they shouldn’t fight the main, they should lighten it up.

Below are practical menu combos using the recipes in this list, plus an easy way to build a comfort-food plate without overdoing rice, dressing, or mac.

Easy pairings for classic New Orleans mains

When you serve gumbo, étouffée-style dishes, red beans bowls, blackened fish, or shrimp, aim for one hearty side, one veggie side, and one cold, bright side. That combo fills you up without relying on salt.

Here are 9 mix-and-match menus (each has 1 main idea + 2 to 3 sides from the recipes above):

Chicken and sausage gumbo night: Serve with Skillet Cornbread (43), Okra and Tomatoes (12), and Creole Tomato Salad (39). Balance tip: keep cornbread to a small wedge, then load up on the salad.
Shrimp étouffée-style bowl: Pair with Creole Quinoa Pilaf (9) and Smothered Turnip Greens (19). Add Cucumber and Onion Salad (37) for crunch.
Red beans main bowl (big pot energy): Add these Southern side dishes, Remoulade Coleslaw (34) and Garlic Parmesan Roasted Broccoli (48). Balance tip: beans are the hearty side, so keep the rest veggie-forward.
Blackened fish plate: Go with these Southern side dishes, Lemon Herb Barley (10), Air Fryer “Fried” Okra (45), and Chayote Slaw (36). The slaw cuts through the spice and smoke.
Shrimp night (quick sauté or grilled, or shrimp po boy): Serve Corn Maque Choux (11) plus Three Bean Salad (38). Balance tip: one creamy side is enough, let the bean salad do the fiber work.
Jambalaya (sausage and chicken, or lighter): Add Okra and Tomatoes (12) and Quick Pickled Okra (41). That double-okras works because one is soft and one is snappy.
Seafood boil-style dinner (lighter at home): Do Oven Sweet Potato Fries (49), Olive Salad (35), and Creole Tomato Salad (39). Acid-forward sides help you miss salt less.
Weeknight chicken (roast or skillet): Pair with Mirliton Casserole (23) and Green Beans and Potatoes (18), then add Cucumber and Onion Salad (37) for a clean finish.
Meatless Monday bowl: Build around Stewed Black-Eyed Peas (20) with Cajun Roasted Root Vegetables (21) and Creole Tomato Salad (39). It eats like comfort food, but it’s plant-heavy.

If the main is saucy (gumbo, étouffée), choose at least one cold, vinegar-based side to keep the meal from feeling heavy.

Build a DASH plate that still feels like comfort food

Use a simple plate method so you get the New Orleans feel without the “too much of a good thing” problem. Picture your plate like a jazz band, everyone gets a part, but nobody gets the whole solo.

A quick guide that works with these classic Southern recipes:

Half the plate: veggies
Pick one cooked veggie side (like 12, 19, or 48) and one cold side (like 37 or 39). This boosts potassium and fiber while keeping sodium low.
One quarter: protein
Blackened fish, shrimp, or chicken fits well here. Season with herbs, citrus, and salt-free spice blends.
One quarter: starch (keep it measured)
- Rice: aim for about 1/3 to 1/2 cup cooked if gumbo or beans already feel filling.
- Dressing (3): treat it like a scoop, not a slab (about 1/2 cup).
- Mac and cheese (28): keep it to a small scoop, then pair it with two veggie sides.

Finally, add brightness on purpose. A spoon of Quick Pickled Okra (41) or a forkful of Remoulade Coleslaw (34) wakes up the whole plate, just like in Mardi Gras recipes, so you don’t chase flavor with salt.

Shopping, prep, and leftovers: make these sides fast without losing flavor

New Orleans-inspired DASH sides get easier when you treat them like building blocks. Stock a short list that repeats, prep a few basics once, then mix and match all week. You’ll cook faster, waste less, and still get that bold trinity and tomato backbone in minutes.

One grocery list that covers most of the recipes

Use this as a grab-and-go checklist for the majority of these Southern side dishes.

Produce
- Yellow onions, bell peppers, celery (the trinity)
- Garlic, scallions
- Lemons
- Okra (fresh or frozen)
- Greens (collards, turnip greens, spinach)
- Cabbage (for slaws)
- Tomatoes (plus cucumbers if you like cold salads)
- Parsley, thyme (fresh if possible)
Pantry
- No-salt-added canned tomatoes (diced or crushed), tomato paste
- No-salt-added or low-sodium beans (red beans, black-eyed peas, navy beans)
- Brown rice (and/or quinoa, barley)
- Vinegar (red wine or apple cider), Dijon mustard
- Olive oil
- Creole seasoning (salt-free), smoked paprika, black pepper, cayenne
- Low-sodium broth (vegetable, chicken, or seafood)
Dairy
- Plain Greek yogurt
- Low-fat milk
Proteins (optional, for a few recipes)
- Smoked turkey leg (for greens)
- Lower-sodium chicken sausage
- Shrimp or crab (fresh or frozen)

Sunday prep plan for a whole week of sides

Set a timer for 60 to 90 minutes and knock out the work that makes weeknights easy.

0 to 15 minutes: Chop a big batch of the Creole trinity (onion, bell pepper, celery). Store in an airtight container.
15 to 35 minutes: Start brown rice (or quinoa). Cook, cool, then portion.
35 to 65 minutes: Simmer a pot of beans (or heat no-salt-added canned beans with garlic, thyme, and tomatoes). Cool quickly, then refrigerate.
65 to 80 minutes: Mix Creole vinaigrette (vinegar, olive oil, Dijon, smoked paprika, pepper, lemon).
80 to 90 minutes: Stir up yogurt remoulade (Greek yogurt, Dijon, lemon, paprika, hot sauce if using).

Cool cooked rice and beans fast, then refrigerate. Don’t leave them out longer than 2 hours.

Leftovers that reheat well (and a few that do not)

Some sides get better overnight because the spices settle in.

Reheats best: greens, beans, dirty brown rice, baked casseroles (mac, dressing, mirliton).
Best eaten cold: slaws, cucumber and onion salad, Creole tomato salad, bean salads.

Quick storage and texture tips:

Rice safety: Refrigerate within 2 hours, eat within 3 to 4 days, reheat until steaming hot.
Greens and beans: Keep 3 to 4 days. Reheat with a splash of low-sodium broth to loosen.
Casseroles: Hold 3 to 4 days. Cover to reheat, then uncover for the last few minutes to dry the top.
Fries and “fried” sides: Skip the microwave. Re-crisp in a 425°F oven for 6 to 10 minutes.

Freezer-friendly picks: beans, greens, and most casseroles freeze well for up to 2 to 3 months (cool completely first, then portion).

Enjoy!

These 50 New Orleans-inspired DASH side dish recipes prove you can keep the Big Easy spirit while watching sodium. The best results come from the same habits you saw throughout the list, build flavor with the holy trinity, toast your spices, then finish with lemon or vinegar and fresh herbs so the food tastes full, not flat.

To start, pick one bean or grain side (like red beans and brown rice or Creole quinoa), add one veggie side (okra and tomatoes, greens, or roasted broccoli), then round it out with one cold, crunchy option (cucumber and onion salad, slaw, or quick pickles) inspired by our Mardi Gras recipes. That simple combo keeps your plate balanced, and it makes meal planning easier on busy weeks.

DASH doesn’t mean bland, it means seasoning with purpose. If you try a few New Orleans DASH Side Dishes, share which side you want next, and what main dish you pair it with. Also, save this post so you can pull a three-side lineup anytime you need one. These are the ultimate Southern side dishes for heart-healthy living.