The Best 50 Best New Orleans-Inspired DASH Snacks and Appetizers

Craving that New Orleans snack spread, but trying to keep your blood pressure in check? This list of New Orleans-Inspired DASH Snacks and Appetizers keeps the big flavors you love, while dialing back the salt with smart swaps and better-for-you ingredients.

A snack or appetizer is DASH-friendly when it stays lower in sodium, and also brings more fiber, lean protein, and healthy fats to the table. That means beans, veggies, fruit, nuts, yogurt, seafood, and lean poultry show up often, while salty seasoning blends, heavy cheeses, and processed meats take a back seat.

These recipes nod to classics like Cajun spice, Creole tang, and that signature herby kick, but they’re lightened up with tricks like homemade seasoning mixes, citrus, vinegar, and plenty of aromatics. You’ll still get crunch, heat, and richness, just without relying on a salt shaker.

Each recipe includes ingredients with exact measurements, step-by-step directions, and macro estimates when available. You’ll also see portion size notes, because a “snack” can turn into dinner fast.

One quick heads-up, sodium can vary a lot by brand (especially broths, canned goods, and hot sauces), so check labels and taste as you go.

Before you start: DASH rules that matter most for New Orleans style appetizers

New Orleans flavor doesn’t need a heavy hand with salt. For DASH-friendly snacks, aim to keep sodium as low as you can per serving (many people use about 140 mg or less as a “low-sodium” checkpoint when labels make it possible), then build taste with aromatics, acids, and spice. Think of salt like a spotlight, not the whole stage.

Start with the “holy trinity” (onion, bell pepper, celery), plus garlic. Then brighten with lemon or lime, punch things up with vinegar, and bring warmth with smoked paprika, thyme, and cayenne. Also, watch the oil. A tablespoon can quietly turn a “snack” into a heavy bite, so measure it, and use a brush or spray when you can. When crisp matters, bake, air-fry, or broil instead of deep-frying.

Quick rule: Get most of your flavor in the pan first (trinity, spices, citrus), then taste and adjust at the end.

The easiest low-sodium swaps that keep the flavor

These swaps keep that creamy, spicy, smoky vibe without the sodium pile-up. Use what fits the recipe.

Greek yogurt for mayo: Best in dips, slaws, and remoulade-style sauces. Add lemon and garlic to round it out.
Mashed avocado for part of cream cheese: Works in spreads and stuffed bites. Keep some cream cheese for structure.
No-salt-added tomato paste: Great for Creole flavor bases and quick “BBQ-ish” glazes. Toast it briefly for deeper taste.
Low-sodium hot sauce: Use for heat without blowing your sodium budget. Add extra vinegar or citrus for more zip.
Salt-free Cajun seasoning: Ideal for shrimp, chicken skewers, roasted chickpeas, and popcorn. Add your own pinch of salt only if needed.
Reduced-sodium deli meats: Best for small amounts in pinwheels or cold snacks. Balance with crunchy veggies and mustard.
Fresh herbs (parsley, thyme, green onion): Finish right before serving so the flavor pops, especially in dips and seafood.

DASH-friendly pantry list for Creole and Cajun snacks

A smart pantry makes low-sodium cooking feel automatic. Keep these on hand so you’re not stuck relying on salty shortcuts.

Spices: smoked paprika, cayenne, garlic powder, onion powder, black pepper, thyme, oregano, bay leaf
Acid and brightness: distilled vinegar, apple cider vinegar, red wine vinegar, lemons, limes
Low-sodium staples: low-sodium broth or stock, no-salt-added canned tomatoes, no-salt-added beans, unsalted nuts
Whole grains: brown rice, whole-wheat breadcrumbs, corn tortillas, oats
Beans and more: lentils, chickpeas, black beans (canned or dried)

Label tips that save you fast:

Look for “no salt added” first, especially on tomatoes and beans.
For packaged foods, 140 mg sodium or less per serving is a helpful benchmark.
Compare brands, then check the serving size because it can be sneaky.

How to estimate macros and sodium when you do not have a label

When there’s no label (farmers market shrimp, homemade dip, bulk bins), use a quick estimate. First, log ingredients in the USDA FoodData Central database or a common tracking app. Next, weigh cooked proteins and key add-ins (oil, cheese, nuts), since those swing calories the most. Then divide totals by the number of servings you actually get.

For sodium, estimate from the “big movers”: broth, canned goods, seasoning blends, deli meats, and cheese. If you used low-sodium broth and no-salt-added cans, your numbers usually stay manageable. Still, treat macros and sodium as best guesses, because brands and portion sizes change the math. Taste near the end, then adjust with citrus, vinegar, herbs, and heat before you reach for salt.

The 50 best New Orleans DASH snacks and appetizers (with ingredients, directions, and macros)

New Orleans snacks should taste bold and bright, not salty. These bite-size recipes keep the French Quarter spirit with citrus, herbs, vinegar, and spice. Each one stays DASH-lean by measuring oil, using low-sodium staples, and leaning on fresh aromatics. Portions are intentionally small, because even “just one more” adds up fast.

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grilled-shrimp-remoulade-greek-yogurt-recipe-b7ac3f37 - Keto Sugar Free

1) Grilled Shrimp Remoulade (Greek yogurt based)
Serves: 4 (8 shrimp each), Time: 15 min
Ingredients

1 lb shrimp, peeled and deveined
1 tsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne
1 cup plain nonfat Greek yogurt
1 tbsp Creole mustard (low-sodium if possible)
2 tbsp lemon juice
1 tbsp chopped parsley
Directions
Toss shrimp with oil, paprika, garlic, and cayenne.
Grill 2 to 3 min per side, until pink and firm.
Stir yogurt, mustard, lemon, and parsley, then spoon over shrimp.
Approx macros per serving: 170 cal, 24g protein, 6g carbs, 4g fat. Sodium note: Choose low-sodium mustard and unsalted spice blends.

2) Cajun Shrimp Ceviche
Serves: 4, Time: 20 min (plus 15 min chill)
Ingredients

12 oz cooked shrimp, chopped
1/2 cup lime juice
1/4 cup orange juice
1/2 cup diced tomato
1/3 cup diced cucumber
1/4 cup minced red onion
1 tbsp minced jalapeño
2 tbsp chopped cilantro
1/2 tsp salt-free Cajun seasoning
Directions
Stir shrimp with lime and orange juices in a bowl.
Fold in tomato, cucumber, onion, jalapeño, cilantro, and seasoning.
Chill 15 minutes, then serve in 1/2-cup portions.
Approx macros per serving: 120 cal, 20g protein, 8g carbs, 1g fat. Sodium note: Use plain cooked shrimp (not brined) when you can.

baked-crab-cakes-lemon-dill-aioli-studio-setup-78944bd2 - Keto Sugar Free

3) Baked Crab Cakes with lemon-dill yogurt aioli
Serves: 4 (2 small cakes each), Time: 25 min
Ingredients

8 oz lump crabmeat, picked over
1/2 cup whole-wheat panko
1 large egg, beaten
2 tbsp minced green onion
1 tbsp lemon zest
1 tsp Dijon mustard (lower sodium)
1 tsp olive oil (for pan)
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tbsp chopped dill
Directions
Heat oven to 425°F, oil a sheet lightly.
Mix crab, panko, egg, green onion, zest, and mustard, form 8 cakes.
Bake 10 min, flip, bake 6 to 8 min, mix yogurt, lemon, dill for dip.
Approx macros per serving: 210 cal, 20g protein, 18g carbs, 6g fat. Sodium note: Crab varies, buy fresh and avoid seasoned packs.

4) Smoked Salmon Endive Spears
Serves: 4, Time: 10 min
Ingredients

12 endive leaves
4 oz smoked salmon (lower sodium if available)
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp prepared horseradish (no-salt-added if possible)
1 tbsp chopped chives
1 tsp black pepper
Directions
Stir yogurt, lemon, horseradish, chives, and pepper.
Add 1 tsp sauce to each endive leaf.
Top with a small ribbon of salmon, serve cold.
Approx macros per serving: 110 cal, 12g protein, 4g carbs, 5g fat. Sodium note: Smoked salmon is salty, keep portions small and balance with extra lemon.

grilled-redfish-half-shell-herb-butter-recipe-913d1249 - Keto Sugar Free

5) Grilled Redfish on the Half Shell (light herb butter, measured)
Serves: 4, Time: 15 min
Ingredients

1 lb redfish fillets, skin on
2 tsp unsalted butter, softened
1 tsp olive oil
1 tbsp chopped parsley
1 tsp minced garlic
1 tsp lemon zest
2 tbsp lemon juice
1/2 tsp smoked paprika
Directions
Preheat grill to medium-high, oil grates with the 1 tsp oil.
Mix butter, parsley, garlic, zest, and paprika, spread thinly on fish.
Grill skin-side down 8 to 10 min, finish with lemon juice.
Approx macros per serving: 190 cal, 23g protein, 1g carbs, 10g fat. Sodium note: Keep butter measured, the herbs do the heavy lifting.

fresh-grilled-shrimp-boil-skewers-66b70988 - Keto Sugar Free

6) Shrimp Boil Skewers (light seasoning, plenty of lemon)
Serves: 4, Time: 20 min
Ingredients

1 lb shrimp, peeled and deveined
12 cherry tomatoes
1 small zucchini, sliced thick
1 tsp olive oil
1 tsp salt-free Cajun seasoning
1 tsp Old Bay-style no-salt blend (optional)
1 lemon, cut into wedges
Directions
Soak wooden skewers 10 minutes, then thread shrimp and veggies.
Brush with oil, sprinkle with seasoning.
Grill 2 to 3 min per side, squeeze lemon over before serving.
Approx macros per serving: 160 cal, 23g protein, 7g carbs, 5g fat. Sodium note: Skip classic boil spice mixes, many are sodium-heavy.

7) Crabmeat Ravigote in cucumber cups
Serves: 4, Time: 15 min
Ingredients

8 oz lump crabmeat, picked over
1 large cucumber, cut into 12 thick rounds, scooped
1/2 cup plain Greek yogurt
1 tbsp Creole mustard (lower sodium)
1 tbsp apple cider vinegar
2 tbsp minced celery
2 tbsp minced green onion
1 tbsp chopped parsley
Directions
Stir yogurt, mustard, and vinegar in a bowl.
Fold in crab, celery, green onion, and parsley.
Spoon into cucumber cups, chill 10 minutes if you have time.
Approx macros per serving: 120 cal, 16g protein, 6g carbs, 3g fat. Sodium note: Crab can be naturally salty, keep servings modest.

8) Blackened Fish Bites (minimal oil)
Serves: 4, Time: 18 min
Ingredients

1 lb cod or catfish, cut into 1-inch cubes
1 tsp olive oil
2 tsp salt-free blackened seasoning
1 tsp smoked paprika
1/2 tsp dried thyme
1 lime, cut into wedges
Directions
Heat a nonstick skillet over medium-high, add the 1 tsp oil.
Toss fish with spices, sear 2 to 3 min per side until flaky.
Serve with lime wedges, plus extra pepper if you want heat.
Approx macros per serving: 170 cal, 24g protein, 1g carbs, 7g fat. Sodium note: Use a no-salt seasoning blend, many “blackened” mixes are salty.

9) Pickled Okra Crab Salad
Serves: 4, Time: 10 min
Ingredients

8 oz lump crabmeat, picked over
6 pickled okra pods, chopped (look for lower sodium)
1/2 cup diced cucumber
2 tbsp diced red bell pepper
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp hot sauce (lower sodium), optional
Directions
Rinse chopped okra quickly, then pat dry to cut surface salt.
Mix yogurt, lemon, and hot sauce (if using).
Fold in crab, okra, cucumber, and bell pepper, serve chilled.
Approx macros per serving: 130 cal, 17g protein, 7g carbs, 3g fat. Sodium note: Pickled items vary a lot, rinsing helps.

10) Seafood Gumbo Shooters (low-sodium broth, okra for thickness)
Serves: 6 (small shooters), Time: 25 min
Ingredients

1 tsp olive oil
1/2 cup diced onion
1/2 cup diced bell pepper
1/3 cup diced celery
2 cloves garlic, minced
2 cups low-sodium seafood or chicken broth
1 cup sliced okra (fresh or frozen)
6 oz shrimp, chopped
1 tsp salt-free Cajun seasoning
1 tbsp filé powder (optional)
Directions
Sauté onion, pepper, celery in oil for 5 minutes, add garlic 30 seconds.
Add broth, okra, and seasoning, simmer 10 minutes until thicker.
Stir in shrimp 2 to 3 minutes, finish with filé, pour into 1/3-cup cups.
Approx macros per serving: 80 cal, 9g protein, 6g carbs, 2g fat. Sodium note: Broth choice matters most, go low-sodium.

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11) Oysters Rockefeller Spinach Dip (lightened)
Serves: 6, Time: 20 min
Ingredients

1 tsp olive oil
2 cloves garlic, minced
4 cups baby spinach
1 cup plain Greek yogurt
3 oz light cream cheese
2 tbsp grated Parmesan (optional)
1 tbsp lemon juice
1/2 tsp black pepper
Directions
Sauté garlic in oil 30 seconds, wilt spinach, then cool and squeeze dry.
Stir yogurt, cream cheese, lemon, pepper, then fold in spinach.
Warm 5 minutes at 375°F, serve with celery and bell pepper strips.
Approx macros per serving: 90 cal, 6g protein, 4g carbs, 5g fat. Sodium note: Cheese adds sodium, keep Parmesan optional.

12) Crawfish Dip (Greek yogurt plus light cream cheese)
Serves: 6, Time: 15 min
Ingredients

8 oz cooked crawfish tails, chopped
1 cup plain Greek yogurt
3 oz light cream cheese, softened
2 tbsp minced green onion
2 tbsp diced red bell pepper
1 tsp paprika
1 tsp hot sauce (lower sodium), optional
Directions
Mix yogurt and cream cheese until smooth.
Fold in crawfish, green onion, bell pepper, paprika, and hot sauce.
Chill 10 minutes, then serve with cucumber rounds.
Approx macros per serving: 110 cal, 12g protein, 5g carbs, 5g fat. Sodium note: Use plain cooked crawfish, seasoned packs run salty.

13) Stuffed Mini Peppers with Creole Cream Cheese
Serves: 6, Time: 15 min
Ingredients

12 mini sweet peppers, halved and seeded
4 oz light cream cheese, softened
1/2 cup plain Greek yogurt
1 tsp Creole mustard (lower sodium)
1 tsp smoked paprika
1 tbsp chopped chives
Directions
Stir cream cheese, yogurt, mustard, paprika, and chives.
Pipe or spoon 1 tbsp filling into each pepper half.
Chill 10 minutes for the best texture.
Approx macros per serving: 90 cal, 4g protein, 6g carbs, 5g fat. Sodium note: Mustard brands vary, taste first, then add more acid if needed.

14) Spinach Artichoke Dip with Greek yogurt
Serves: 6, Time: 20 min
Ingredients

1 cup canned no-salt-added artichoke hearts, chopped
2 cups baby spinach, chopped
1 cup plain Greek yogurt
1/2 cup part-skim mozzarella, shredded
1 clove garlic, grated
1 tbsp lemon juice
Directions
Heat oven to 400°F, spray a small baking dish.
Mix artichokes, spinach, yogurt, mozzarella, garlic, lemon.
Bake 12 to 15 minutes, serve with carrot sticks.
Approx macros per serving: 110 cal, 9g protein, 6g carbs, 5g fat. Sodium note: Choose no-salt artichokes, regular cans can spike sodium.

15) Roasted Tomato and Garlic Bruschetta (whole grain baguette, measured olive oil)
Serves: 6, Time: 25 min
Ingredients

1 cup diced tomatoes
2 cloves garlic, minced
2 tsp olive oil
1 tbsp red wine vinegar
2 tbsp chopped basil or parsley
12 thin slices whole-grain baguette
Directions
Roast tomatoes and garlic at 425°F for 12 minutes.
Stir in oil, vinegar, and herbs.
Toast bread, top each slice with 1 tbsp tomato mixture.
Approx macros per serving: 120 cal, 3g protein, 18g carbs, 4g fat. Sodium note: Bread varies, pick a lower sodium whole-grain loaf.

16) Air-Fried Okra Bites (cornmeal or whole wheat panko)
Serves: 4, Time: 18 min
Ingredients

2 cups okra, sliced
1 large egg, beaten
1/2 cup whole-wheat panko or cornmeal
1 tsp salt-free Cajun seasoning
1 tsp olive oil (spray or brush)
Directions
Dip okra in egg, then coat with panko mixed with seasoning.
Mist with oil, air-fry at 400°F for 10 to 12 minutes, shake once.
Serve with lemon wedges or a yogurt dip.
Approx macros per serving: 140 cal, 6g protein, 22g carbs, 4g fat. Sodium note: Use plain panko, seasoned crumbs often contain salt.

17) Jezebel Dip (reduced-sugar, lower sodium) with veggie dippers
Serves: 8, Time: 10 min
Ingredients

4 oz light cream cheese, softened
1/2 cup plain Greek yogurt
3 tbsp reduced-sugar pineapple preserves
1 tbsp prepared horseradish
1 tbsp Dijon mustard (lower sodium)
2 cups sliced cucumbers and bell peppers
Directions
Mix cream cheese and yogurt until smooth.
Stir in preserves, horseradish, and mustard.
Serve with veggies, keep dip to 2 tbsp per person.
Approx macros per serving: 70 cal, 3g protein, 7g carbs, 3g fat. Sodium note: Mustard and horseradish vary, choose lower sodium options.

18) Marinated Mushroom Bites (thyme, garlic, vinegar)
Serves: 4, Time: 15 min (plus 15 min rest)
Ingredients

12 oz button mushrooms, halved
2 tsp olive oil
2 tbsp red wine vinegar
2 cloves garlic, minced
1 tsp dried thyme
1/2 tsp black pepper
Directions
Sauté mushrooms in oil 6 to 8 minutes until browned.
Stir in vinegar, garlic, thyme, pepper, cook 1 minute.
Rest 15 minutes, then serve with toothpicks.
Approx macros per serving: 70 cal, 3g protein, 6g carbs, 4g fat. Sodium note: Naturally low sodium, keep vinegar and herbs bold.

19) White Bean and Rosemary Dip
Serves: 6, Time: 10 min
Ingredients

1 (15 oz) can no-salt-added cannellini beans, rinsed
1 tbsp lemon juice
1 tsp olive oil
1 small garlic clove
1 tsp chopped rosemary
2 tbsp water (as needed)
Directions
Blend beans, lemon, oil, garlic, and rosemary until smooth.
Add water 1 tbsp at a time to thin.
Serve with radishes, cucumbers, or whole-grain crackers.
Approx macros per serving: 110 cal, 6g protein, 18g carbs, 2g fat. Sodium note: Rinse beans well, even “no-salt-added” can pick up sodium.

20) Grilled Vegetable Skewers with salt-free Creole seasoning
Serves: 4, Time: 20 min
Ingredients

1 zucchini, thick slices
1 red bell pepper, chunks
1 small red onion, chunks
8 mushrooms
2 tsp olive oil
2 tsp salt-free Creole seasoning
1 tbsp balsamic vinegar
Directions
Thread veggies onto skewers, brush with oil and vinegar.
Sprinkle with seasoning on all sides.
Grill 8 to 10 minutes, turning once or twice.
Approx macros per serving: 90 cal, 2g protein, 10g carbs, 5g fat. Sodium note: Use a truly salt-free blend, many “Creole” mixes contain salt.

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21) Muffuletta Pinwheels (reduced-sodium meats, olive salad portioned)
Serves: 6, Time: 15 min
Ingredients

2 large whole-wheat tortillas
4 oz reduced-sodium turkey deli slices
2 oz reduced-sodium ham, thin slices
2 slices provolone (thin, reduced-sodium if possible)
1/4 cup olive salad, drained and chopped
2 tbsp plain Greek yogurt
Directions
Spread yogurt thinly on tortillas.
Layer meats, cheese, and olive salad, then roll tightly.
Chill 10 minutes, slice into 1-inch pinwheels (limit to 4 per serving).
Approx macros per serving: 200 cal, 15g protein, 18g carbs, 8g fat. Sodium note: Olive salad and deli meats add sodium fast, keep portions strict.

22) Mini Muffulettas (whole wheat slider buns, lighter cheese)
Serves: 6, Time: 15 min
Ingredients

6 whole-wheat slider buns
6 oz reduced-sodium turkey, sliced
3 oz part-skim mozzarella, sliced thin
6 tomato slices
3 tbsp olive salad, drained
1 tbsp red wine vinegar
Directions
Toast buns lightly for better texture.
Layer turkey, mozzarella, tomato, and 1/2 tbsp olive salad per slider.
Drizzle vinegar, press, then serve as 1 slider per person.
Approx macros per serving: 220 cal, 16g protein, 22g carbs, 8g fat. Sodium note: Keep olive salad measured, vinegar adds punch without salt.

23) Baked Boudin Balls (lean turkey, brown rice, baked)
Serves: 6 (2 balls each), Time: 35 min
Ingredients

8 oz 93% lean ground turkey
1 cup cooked brown rice
1/2 cup diced onion
1/3 cup diced celery
1/3 cup diced bell pepper
2 tsp salt-free Cajun seasoning
1 large egg
1/2 cup whole-wheat panko
Directions
Cook turkey with trinity until turkey is done, then cool 5 minutes.
Mix in rice, seasoning, and egg, form 12 balls, roll in panko.
Bake at 425°F for 14 to 16 minutes, turning once.
Approx macros per serving: 210 cal, 15g protein, 22g carbs, 7g fat. Sodium note: Seasoning blend must be salt-free to keep this DASH-friendly.

24) Cajun Boudin Egg Rolls (air-fried)
Serves: 6, Time: 30 min
Ingredients

1 1/2 cups leftover turkey boudin filling (from recipe 23)
6 egg roll wrappers
1/2 cup shredded cabbage
1 tsp olive oil (spray)
2 tbsp plain Greek yogurt
1 tbsp hot sauce (lower sodium)
Directions
Add filling and cabbage to wrappers, roll and seal with water.
Mist with oil, air-fry at 390°F for 8 to 10 minutes, turn once.
Mix yogurt and hot sauce for dip, use 1 tbsp per serving.
Approx macros per serving: 220 cal, 11g protein, 30g carbs, 6g fat. Sodium note: Wrappers contain sodium, keep to 1 roll per person.

25) Mini Shrimp Po’ Boy Sliders (air-fried shrimp, yogurt sauce)
Serves: 6, Time: 25 min
Ingredients

12 oz shrimp, peeled
1/2 cup whole-wheat panko
1 tsp smoked paprika
1 large egg, beaten
6 whole-wheat slider buns
2 cups shredded lettuce
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tsp Creole mustard
Directions
Dip shrimp in egg, coat with panko and paprika, air-fry 400°F for 6 to 8 minutes.
Mix yogurt, lemon, mustard for sauce.
Build sliders with lettuce, shrimp, and 1 tbsp sauce each.
Approx macros per serving: 240 cal, 18g protein, 28g carbs, 6g fat. Sodium note: Buns vary, pick lower sodium bread.

26) Crawfish Pistolettes (baked)
Serves: 6, Time: 25 min
Ingredients

6 small whole-wheat dinner rolls
8 oz crawfish tails, chopped
1/2 cup plain Greek yogurt
1/4 cup diced bell pepper
2 tbsp diced celery
1 tbsp minced green onion
1 tsp paprika
Directions
Heat oven to 400°F, hollow rolls slightly.
Mix crawfish, yogurt, veggies, and paprika.
Stuff rolls, bake 10 minutes, serve warm (1 roll per serving).
Approx macros per serving: 210 cal, 16g protein, 28g carbs, 4g fat. Sodium note: Crawfish can be salty, taste filling before baking.

27) Boudin-Stuffed French Bread (lighter filling, portion control)
Serves: 8, Time: 30 min
Ingredients

1 small whole-wheat baguette (about 10 oz)
2 cups turkey boudin filling (from recipe 23)
1/2 cup diced tomatoes
2 tbsp chopped parsley
2 tbsp shredded part-skim mozzarella
Directions
Heat oven to 400°F, split baguette and pull out some crumb.
Mix filling with tomatoes and parsley, pack into bread.
Top with mozzarella, bake 12 minutes, slice into 8 small pieces.
Approx macros per serving: 200 cal, 12g protein, 24g carbs, 6g fat. Sodium note: Bread and cheese add sodium, keep slices small.

28) Baby-Q Wings (baked, tangy sauce without extra salt)
Serves: 6, Time: 45 min
Ingredients

2 lb chicken wingettes
2 tsp smoked paprika
1 tsp garlic powder
1/2 tsp cayenne
1/2 cup no-salt-added tomato sauce
2 tbsp apple cider vinegar
1 tbsp molasses
1 tsp Worcestershire-style no-salt sauce (optional)
Directions
Bake wings at 425°F on a rack for 35 to 40 minutes, flipping once.
Simmer tomato sauce, vinegar, molasses, and spices for 5 minutes.
Toss wings with sauce, return to oven 5 minutes to set.
Approx macros per serving: 260 cal, 23g protein, 10g carbs, 14g fat. Sodium note: Wings are naturally higher sodium, keep sauce no-salt-added.

29) Creole Scallop Cakes (air-fried)
Serves: 4, Time: 20 min
Ingredients

12 oz sea scallops, chopped
1/2 cup whole-wheat panko
1 large egg
2 tbsp minced green onion
1 tsp lemon zest
1 tsp salt-free Creole seasoning
1 tsp olive oil spray
Directions
Mix scallops, panko, egg, green onion, zest, seasoning.
Form 8 small cakes, mist with oil.
Air-fry at 390°F for 8 to 10 minutes, turning once.
Approx macros per serving: 190 cal, 22g protein, 14g carbs, 5g fat. Sodium note: Avoid brined scallops, they can be sodium-heavy.

30) Mini Jambalaya Cups (brown rice, turkey sausage, low-sodium tomatoes)
Serves: 6, Time: 35 min
Ingredients

1 tsp olive oil
1/2 cup diced onion
1/2 cup diced bell pepper
1/3 cup diced celery
4 oz turkey sausage, lower sodium, chopped
1 cup cooked brown rice
1 cup no-salt-added diced tomatoes
1 tsp salt-free Cajun seasoning
Directions
Sauté trinity in oil 5 minutes, add sausage 3 minutes.
Stir in rice, tomatoes, and seasoning, cook until thick, about 5 minutes.
Spoon into a greased mini muffin tin, bake at 375°F for 10 minutes.
Approx macros per serving: 170 cal, 9g protein, 22g carbs, 5g fat. Sodium note: Sausage is the main sodium driver, choose the lowest you can find.

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31) Turkey and Shrimp Stuffed Mushrooms (holy trinity style)
Serves: 6, Time: 25 min
Ingredients

18 large mushroom caps, stems removed
1 tsp olive oil
1/3 cup diced onion
1/3 cup diced celery
1/3 cup diced bell pepper
6 oz lean ground turkey
6 oz shrimp, chopped
1 tsp dried thyme
1/2 tsp smoked paprika
Directions
Sauté trinity in oil 5 minutes, add turkey and cook through.
Stir in shrimp, thyme, paprika, cook 2 minutes, then fill mushroom caps.
Bake at 400°F for 12 minutes, serve 3 caps per person.
Approx macros per serving: 160 cal, 20g protein, 6g carbs, 6g fat. Sodium note: Keep seasonings salt-free, let thyme and paprika carry flavor.

32) Chicken and Okra Skewers with lemon-pepper
Serves: 4, Time: 20 min
Ingredients

12 oz chicken breast, cubed
2 cups okra, whole or halved lengthwise
2 tsp olive oil
1 tsp black pepper
1 tsp garlic powder
1 lemon, zested and juiced
Directions
Toss chicken and okra with oil, pepper, garlic, lemon zest.
Thread onto skewers, grill 10 to 12 minutes, turning twice.
Finish with lemon juice, rest 3 minutes before serving.
Approx macros per serving: 220 cal, 30g protein, 8g carbs, 7g fat. Sodium note: Pepper and lemon replace salt, don’t add any.

33) Red Beans Hummus (Creole-style)
Serves: 6, Time: 10 min
Ingredients

1 (15 oz) can no-salt-added red beans, rinsed
1 tbsp lemon juice
1 tbsp apple cider vinegar
1 tsp olive oil
1 clove garlic
1 tsp smoked paprika
2 tbsp water (as needed)
Directions
Blend beans, lemon, vinegar, oil, garlic, paprika until smooth.
Add water to thin to a dip texture.
Serve with celery sticks or sliced bell pepper, limit to 1/4 cup.
Approx macros per serving: 110 cal, 6g protein, 18g carbs, 2g fat. Sodium note: Rinse beans well, then add acid before more spice.

34) Tuna and White Bean Lettuce Cups with Creole mustard
Serves: 4, Time: 10 min
Ingredients

1 (5 oz) can no-salt-added tuna, drained
1/2 cup no-salt-added cannellini beans, rinsed
2 tbsp diced celery
2 tbsp diced red onion
1/3 cup plain Greek yogurt
1 tsp Creole mustard
8 butter lettuce leaves
Directions
Mash beans lightly, then mix with tuna, celery, onion, yogurt, mustard.
Spoon into lettuce leaves.
Serve 2 cups per person with lemon wedges.
Approx macros per serving: 170 cal, 22g protein, 12g carbs, 4g fat. Sodium note: Tuna varies a lot, “no-salt-added” makes this work.

35) Roasted Chickpeas with Cajun Spices (no added salt)
Serves: 6, Time: 35 min
Ingredients

1 (15 oz) can no-salt-added chickpeas, rinsed and dried well
1 tsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne
Directions
Heat oven to 425°F, toss chickpeas with oil and spices.
Roast 25 to 30 minutes, shake pan twice.
Cool 10 minutes to crisp, portion 1/4 cup per serving.
Approx macros per serving: 110 cal, 6g protein, 18g carbs, 2g fat. Sodium note: Drying chickpeas well boosts crunch without salty coating.

36) Gumbo-Spiced Popcorn (no-salt seasoning)
Serves: 6, Time: 10 min
Ingredients

6 cups air-popped popcorn
1 tsp olive oil (or spray)
1 tsp smoked paprika
1/2 tsp file powder (optional)
1/2 tsp garlic powder
1/4 tsp cayenne
Directions
Mist popcorn lightly with oil so spices stick.
Toss with paprika, file, garlic, and cayenne.
Portion about 1 cup per person, add a squeeze of lemon if you like.
Approx macros per serving: 70 cal, 2g protein, 10g carbs, 3g fat. Sodium note: Skip salted kernels and salted toppings.

37) Citrus-Herb Shrimp Cucumber Rounds
Serves: 4, Time: 12 min
Ingredients

12 oz cooked shrimp, chopped
1 large cucumber, sliced into 16 rounds
1/2 cup plain Greek yogurt
1 tbsp lemon juice
1 tbsp chopped parsley
1 tsp lemon zest
Black pepper, to taste
Directions
Mix shrimp with yogurt, lemon juice, parsley, zest, and pepper.
Spoon onto cucumber rounds.
Serve 4 rounds per person, chill if holding for a party.
Approx macros per serving: 120 cal, 19g protein, 6g carbs, 2g fat. Sodium note: Use plain shrimp, avoid pre-seasoned party trays.

38) Black-Eyed Pea Salsa (Creole “trinity” crunch)
Serves: 6, Time: 10 min
Ingredients

1 cup cooked black-eyed peas (no added salt), rinsed
1/2 cup diced tomato
1/3 cup diced bell pepper
1/4 cup diced red onion
2 tbsp chopped cilantro
2 tbsp lime juice
1/2 tsp smoked paprika
Directions
Stir peas, tomato, pepper, onion, and cilantro.
Add lime juice and paprika, mix well.
Serve with jicama sticks, keep to 1/3 cup per serving.
Approx macros per serving: 90 cal, 5g protein, 16g carbs, 1g fat. Sodium note: Canned peas can be salty, choose no-salt-added when possible.

39) Collard Green Wraps with Creole Chicken Salad
Serves: 4, Time: 15 min
Ingredients

8 collard leaves, stems trimmed
2 cups shredded cooked chicken breast
1/2 cup plain Greek yogurt
1 tsp Creole mustard
2 tbsp diced celery
2 tbsp diced pickles (low-sodium if possible)
1 tbsp lemon juice
Directions
Blanch collards 20 seconds, then cool and pat dry.
Mix chicken, yogurt, mustard, celery, pickles, lemon.
Roll into wraps, slice in half, serve 2 halves per person.
Approx macros per serving: 180 cal, 28g protein, 8g carbs, 4g fat. Sodium note: Pickles can spike sodium, use less and add more lemon.

40) Lighter Pimiento Cheese Spread (Greek yogurt boost)
Serves: 8, Time: 10 min
Ingredients

1 cup shredded sharp cheddar (reduced-sodium if available)
1/2 cup plain Greek yogurt
2 tbsp diced pimientos, drained
1 tsp smoked paprika
1/2 tsp garlic powder
Black pepper, to taste
Directions
Stir cheddar, yogurt, pimientos, paprika, garlic, and pepper.
Chill 10 minutes to thicken.
Spread 1 tbsp on whole-grain crackers or cucumber slices.
Approx macros per serving: 70 cal, 5g protein, 2g carbs, 5g fat. Sodium note: Cheese brings sodium, keep the serving small.

Crunchy, spicy, and sweet-lean snacks for when you want something to munch (10 recipes)

41) Cajun Roasted Pecans (light oil, no added salt)
Serves: 8 (2 tbsp each), Time: 15 min
Ingredients

1 cup unsalted pecan halves
1 tsp olive oil
1 tsp smoked paprika
1/2 tsp cinnamon
1/4 tsp cayenne
Directions
Heat oven to 350°F.
Toss pecans with oil and spices.
Roast 8 to 10 minutes, cool fully, portion 2 tbsp.
Approx macros per serving: 110 cal, 1g protein, 2g carbs, 11g fat. Sodium note: Start with unsalted nuts only.

42) Roasted Sweet Potato “Chips” with Creole seasoning
Serves: 4, Time: 25 min
Ingredients

1 medium sweet potato, thinly sliced
2 tsp olive oil
1 tsp salt-free Creole seasoning
1 tsp apple cider vinegar (for serving)
Directions
Heat oven to 425°F.
Toss slices with oil and seasoning, spread in one layer.
Bake 12 minutes, flip, bake 8 to 10 minutes, portion 1 cup.
Approx macros per serving: 140 cal, 2g protein, 24g carbs, 5g fat. Sodium note: Salt-free seasoning keeps these snackable for DASH.

43) Air-Fried Plantain Coins with lime
Serves: 4, Time: 15 min
Ingredients

1 ripe plantain, sliced into coins
1 tsp olive oil
1/2 tsp smoked paprika
1 lime, cut into wedges
Directions
Toss plantain with oil and paprika.
Air-fry at 390°F for 10 to 12 minutes, shake once.
Squeeze lime over, portion about 10 coins per serving.
Approx macros per serving: 120 cal, 1g protein, 26g carbs, 2g fat. Sodium note: Naturally low sodium, keep toppings simple.

44) Watermelon Chili-Lime Cups
Serves: 4, Time: 5 min
Ingredients

4 cups cubed watermelon
2 tbsp lime juice
1/2 tsp chili powder (no-salt)
1 tbsp chopped mint (optional)
Directions
Add watermelon to small cups.
Drizzle with lime juice.
Dust with chili powder, add mint, portion 1 cup each.
Approx macros per serving: 70 cal, 1g protein, 18g carbs, 0g fat. Sodium note: Skip tajín unless it’s a no-salt blend.

45) Pineapple-Cucumber Salsa (bright, crunchy, snacky)
Serves: 6, Time: 10 min
Ingredients

1 cup diced pineapple
1 cup diced cucumber
1/4 cup diced red onion
1 tbsp lime juice
1 tbsp chopped cilantro
1/4 tsp cayenne
Directions
Stir pineapple, cucumber, and onion.
Add lime, cilantro, and cayenne.
Portion 1/3 cup, scoop with bell pepper “chips.”
Approx macros per serving: 40 cal, 1g protein, 10g carbs, 0g fat. Sodium note: Fruit-forward snacks help offset salty cravings.

46) Yogurt “King Cake” Fruit Dip (reduced sugar)
Serves: 8 (2 tbsp each), Time: 5 min
Ingredients

1 cup plain Greek yogurt
1 tsp vanilla extract
1 tsp cinnamon
1 tsp lemon zest
2 tsp maple syrup
Directions
Stir yogurt, vanilla, cinnamon, zest, and maple syrup.
Chill 10 minutes for best flavor.
Serve 2 tbsp with berries or apple slices.
Approx macros per serving: 35 cal, 3g protein, 5g carbs, 0g fat. Sodium note: Yogurt is moderate sodium, small servings keep it DASH-friendly.

47) Spiced Brown Rice Crackers (quick skillet crisp)
Serves: 4, Time: 12 min
Ingredients

2 cups cooked brown rice, cooled
1 large egg white
1 tsp smoked paprika
1/2 tsp garlic powder
1 tsp olive oil (for pan)
Directions
Mix rice with egg white and spices.
Press into thin rounds in a lightly oiled nonstick skillet.
Cook 3 to 4 minutes per side, cool, portion 6 to 8 crackers.
Approx macros per serving: 140 cal, 4g protein, 26g carbs, 3g fat. Sodium note: No-salt spices keep these crisp without salty seasoning.

48) Oven-Toasted Pita with garlic and herbs
Serves: 6, Time: 12 min
Ingredients

3 whole-wheat pitas, cut into wedges
2 tsp olive oil
1/2 tsp garlic powder
1 tsp dried oregano
1 tbsp lemon juice (after baking)
Directions
Heat oven to 400°F.
Toss pita with oil, garlic, oregano.
Bake 6 to 8 minutes, finish with lemon, portion 6 wedges.
Approx macros per serving: 120 cal, 4g protein, 20g carbs, 3g fat. Sodium note: Pitas vary by brand, compare labels.

49) Cocoa-Cinnamon Roasted Chickpeas (lightly sweet)
Serves: 6 (1/4 cup each), Time: 35 min
Ingredients

1 (15 oz) can no-salt-added chickpeas, rinsed and dried well
1 tsp olive oil
1 tbsp unsweetened cocoa powder
1 tsp cinnamon
2 tsp maple syrup
Directions
Heat oven to 425°F.
Toss chickpeas with oil, roast 25 minutes, then toss with cocoa, cinnamon, syrup.
Roast 5 more minutes, cool, portion 1/4 cup.
Approx macros per serving: 120 cal, 6g protein, 20g carbs, 3g fat. Sodium note: Sweet snacks stay DASH-friendly when portions stay small.

50) Light Praline-Style Toasted Oat Snack (reduced sugar, not butter-heavy)
Serves: 8 (1/4 cup each), Time: 20 min
Ingredients

2 cups old-fashioned oats
1/2 cup chopped unsalted pecans
1 tbsp olive oil
2 tbsp maple syrup
1 tsp cinnamon
1 tsp vanilla extract
Directions
Heat oven to 350°F.
Stir oats, pecans, oil, syrup, cinnamon, vanilla.
Bake 12 to 15 minutes, stir once, cool, portion 1/4 cup.
Approx macros per serving: 140 cal, 3g protein, 16g carbs, 7g fat. Sodium note: Keep nuts unsalted, the “praline” vibe comes from toast and spice.

How to serve these as a real New Orleans spread without blowing your sodium budget

A New Orleans-style spread feels abundant, but it doesn’t have to be salty. The trick is to mix hot and cold bites, add crunch and acid, and keep portions snack-sized. Build the table like a brass band, each item has a job, and none need to shout with salt.

Make-ahead plan for less stress on party day

Use this simple timeline so you’re not cooking while guests are hungry.

1 to 2 days before
- Chop the “holy trinity” (onion, bell pepper, celery) for any cooked bites; store in an airtight container.
- Mix cold dips and fillings that improve overnight, like #12 Crawfish Dip, #19 White Bean and Rosemary Dip, and #33 Red Beans Hummus.
- Wash and cut veggie dippers; wrap greens in a paper towel so they stay crisp.
- Food safety: Cool cooked items fast (spread on a sheet pan), then refrigerate within 2 hours. Keep dips at 40°F or colder.
Morning of
- Marinate proteins (keep it citrus and spice-forward), prep skewers for #6 Shrimp Boil Skewers or #20 Grilled Vegetable Skewers.
- Bake or roast crunchy bases that hold up, like #35 Roasted Chickpeas or #42 Sweet Potato “Chips”.
- Pack sauces in small jars so people can add their own.
Right before serving
- Cook fast, serve hot: air-fry #16 Okra Bites or sear #8 Blackened Fish Bites.
- Hold hot items in a warm oven (around 200°F) while you plate the cold board.

Here are three ready-to-go menus (aim for 2 to 3 bites plus produce per person):

Moment	Pick 5 to 7 items from the list	Easy sides and drinks	What to make ahead, what to cook last
Game day	#25 Mini Shrimp Po’ Boy Sliders, #16 Okra Bites, #36 Gumbo-Spiced Popcorn, #35 Roasted Chickpeas, #17 Jezebel Dip	Celery and bell pepper strips, grapes, sparkling water with lemon	Make popcorn and chickpeas early, air-fry okra and shrimp last
Mardi Gras party	#10 Gumbo Shooters, #3 Baked Crab Cakes, #21 Muffuletta Pinwheels, #15 Bruschetta, #44 Watermelon Chili-Lime Cups	Citrus wedges, cucumber rounds, sparkling water with lime	Chill pinwheels, prep bruschetta topping early, bake crab cakes and warm shooters last
Quick weeknight snack board	#33 Red Beans Hummus, #18 Marinated Mushrooms, #37 Shrimp Cucumber Rounds, #48 Herb Pita Wedges, #45 Pineapple-Cucumber Salsa	Apple slices, carrot sticks, sparkling water with orange	Mix dips and mushrooms ahead, toast pita and assemble shrimp rounds right before eating

Smart toppings and sauces that add punch, not salt

Big flavor often comes from acid, herbs, and heat, not a salty bottle. Keep these low-sodium by starting with plain bases, using fresh citrus, and choosing no-salt-added seasonings.

Yogurt remoulade: Greek yogurt, lemon, parsley, paprika, and a small spoon of low-sodium Creole mustard; add extra vinegar instead of salt.
Creole mustard vinaigrette: Olive oil, red wine vinegar, Creole mustard, black pepper, and minced garlic; thin with citrus juice to soften the bite without adding sodium.
Lime-cilantro drizzle: Lime juice, chopped cilantro, jalapeño, and a touch of honey; it wakes up shrimp, veggies, and fruit without a salty finish.

If a snack tastes flat, add lemon or vinegar first, then heat, then herbs. Salt is the last resort, not step one.

Troubleshooting and substitutions for common DASH roadblocks

Low-sodium New Orleans-inspired snacks can hit a few speed bumps. The good news is you can fix most issues with acid, aromatics, texture tricks, and smart swaps, not extra salt. Use the quick fixes below to keep your bites bold and party-ready.

When food tastes bland (without adding salt)

Bland usually means you’re missing contrast. Build it the way New Orleans cooks do, with layers.

Add acid first: squeeze lemon or lime, or add 1 to 2 teaspoons vinegar to dips and sauces.
Wake up aromatics: grate in a little garlic, add sliced green onion, or a pinch of onion powder.
Use “warm” spices: smoked paprika, black pepper, thyme, cayenne, and a touch of mustard add depth.
Finish with freshness: chopped parsley or herbs right before serving makes flavors pop.

If you only change one thing, add acid. It sharpens flavor like turning up the focus on a camera.

Dip too thick, too thin, or grainy

Texture problems are common with Greek yogurt, beans, and reduced-fat dairy. Fix them fast.

If it’s too thick, stir in water, citrus juice, or no-salt-added broth 1 tablespoon at a time. If it’s too thin, add mashed beans, a spoon of chia, or chill it 20 minutes. For grainy dips, blend longer and add 1 teaspoon olive oil for a smoother mouthfeel.

Seafood comes out rubbery or dry

Seafood overcooks in minutes, especially shrimp and scallops. Cook hot and fast, then stop early.

Pull shrimp as soon as they turn pink and curl into a loose “C.” Also, thaw frozen seafood in the fridge so it cooks evenly. If you overdid it, serve it cold with a bright yogurt sauce, because chill and acid soften the “tough” impression.

Air-fried breading not crisp

Soggy coating usually comes from moisture and crowding. Pat proteins dry, then spray the coating lightly with oil. Next, preheat the air fryer and cook in a single layer. For extra crunch, mix in a tablespoon of cornmeal or use crushed unsalted rice cereal.

Easy substitutions (dairy-free, gluten-free, shellfish-free)

Use these swaps to keep recipes DASH-friendly and still New Orleans-inspired:

Dairy-free: unsweetened soy yogurt for Greek yogurt, or blended silken tofu with lemon and garlic for dips.
Gluten-free: corn tortillas, GF panko, or finely ground oats in place of breadcrumbs.
Shellfish-free: swap shrimp or crawfish for catfish, cod, canned no-salt-added tuna, or shredded chicken in dips, cups, and sliders.

A quick caution about salt substitutes

Potassium-based salt substitutes can be risky if you have kidney disease or take certain meds (including some blood pressure drugs). Ask your clinician or pharmacist before using them regularly.

Enjoy!

These 50 New Orleans-inspired DASH snacks and appetizers prove you can keep the party flavor while staying smart about sodium. When you build from the holy trinity, toasted spices, citrus, and vinegar, the food still tastes bold, because technique does the heavy lifting.

Start simple by picking five recipes that match your week, maybe one seafood bite, one crunchy snack, one veggie-forward option, and two dips. Then repeat those favorites until they feel easy, and expand from there as you learn which seasonings and acids you like most.

Save this list so you can come back when you need a quick game day spread or a weeknight snack board. Also, try meal prepping one dip each week (like red beans hummus, white bean rosemary dip, or a yogurt remoulade), then pair it with cut veggies and a whole-grain crunch.

If you want more full-size meals next, share which recipes you’d like turned into dinner, and how spicy you like it. Thanks for cooking along, your next low-sodium spread can still taste like New Orleans.