The Best 50 New Orleans DASH Diet Recipes: Easy

New Orleans food has a big flavor reputation, but it doesn’t have to mean a big sodium count. This collection of New Orleans DASH Diet Recipes keeps the Cajun and Creole comfort you want, while helping to lower blood pressure.

The DASH diet (Dietary Approaches to Stop Hypertension) is a simple way of eating that targets blood pressure. It focuses on less sodium and more everyday, filling foods like fruits, fresh vegetables, whole grains, beans, nuts, low fat dairy, and lean proteins. Because the meals are built around those basics, you can still eat well without feeling like you’re “on a diet.”

That’s also where New Orleans cooking shines. Instead of relying on heavy salt, these recipes build Cajun flavor with no-salt-added broth, loads of herbs, citrus, and spice blends without salt, plus heart-healthy fats like olive oil. You’ll still get smoky, tangy, and spicy notes, just with smarter choices that add up fast.

Inside, the 50 recipes are grouped so you can find what you need quickly: appetizers, soups and gumbos, mains, vegetarian and pasta dishes, plus sides and salads. Each recipe lists ingredients on separate lines, then walks you through step-by-step directions, so it’s easy to cook even on a busy weeknight.

When available, you’ll also see estimated nutrition facts (calories, protein, carbs, fat including saturated fat, fiber, and sodium) and diabetic exchanges to help you plan. Keep in mind these are estimates and can change by brand, especially for broth, canned goods, and seasoning blends, so it’s smart to check labels for sodium as you shop.

Appetizers and snacks: 10 easy starters that keep sodium low

When you’re eating DASH-style in New Orleans, the trick is simple: build flavor with spice, citrus, herbs, smoke, crunch, and lean meat, not the salt shaker. These low sodium starters keep portions light, but they still feel like real party food. Serve a few together and you’ve got a spread that hits the Cajun and Creole notes without blowing your sodium budget.

Quick tip: if a recipe uses seafood, remember the sodium is often naturally occurring, so keep the rest of the ingredients no-salt-added.

Chipotle Spiced Shrimp (grilled, no-salt spice rub)

Smoky chipotle and lime make these shrimp taste like they came off a backyard grill at a Fat Tuesday cookout.

Ingredients (4 servings)

1 lb large shrimp, peeled and deveined
1 tbsp olive oil
1 tsp chipotle powder
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp cayenne (optional)
1 tbsp fresh lime juice
1 tbsp chopped cilantro
Lime wedges, for serving

Directions

Pat the shrimp dry with paper towels.
Toss shrimp with olive oil, chipotle powder, smoked paprika, garlic powder, onion powder, and cayenne (if using).
Grill (or use a grill pan) for 2 to 3 minutes per side, until pink and just firm.
Finish with lime juice and cilantro, then serve with lime wedges.

Estimated macros (per 1/4 recipe): 170 calories, 23g protein, 2g carbs, 7g fat, 0g fiber, 320mg sodium (shrimp has natural sodium)

Cucumber Avocado Sushi Rolls (no-salt, no-fuss)

These cool, crunchy rolls work as a fresh snack, or as a light starter before gumbo.

Ingredients (2 rolls, 4 servings)

1 cup cooked brown rice (cooled)
1 tbsp rice vinegar
1 tsp honey (optional)
1 medium cucumber (julienned)
1 ripe avocado (sliced)
1 medium carrot (julienned)
2 sheets nori
2 tbsp low-sodium soy sauce or coconut aminos (for dipping)
1 tsp toasted sesame seeds
1 tbsp lime juice

Directions

Stir rice vinegar (and honey, if using) into the cooled brown rice.
Lay 1 nori sheet on a cutting board, then spread half the rice in a thin layer.
Add cucumber, avocado, and carrot, then roll tightly and seal with a dab of water.
Slice and serve with sesame seeds, lime juice, and a small dip of low-sodium soy sauce or coconut aminos.

Estimated macros (per 1/2 roll): 190 calories, 4g protein, 30g carbs, 6g fat, 5g fiber, 70mg sodium (without dip), 320mg sodium (with dip)

Skinny Quinoa Veggie Dip (creamy, high-fiber)

This creamy dip eats like a lighter Cajun “salad spread,” especially with smoked paprika, crunchy celery, and fiber from the quinoa.

Ingredients (about 1 cup, 4 servings)

1 cup cooked quinoa
1/2 cup plain nonfat Greek yogurt
1/4 cup diced red bell pepper
1/4 cup diced celery
2 tbsp sliced green onion
1 tbsp chopped parsley
1 tbsp lemon juice
1 tsp Dijon mustard (low-sodium if possible)
1/2 tsp smoked paprika
1/4 tsp black pepper

Directions

Mix quinoa, Greek yogurt, bell pepper, celery, green onion, and parsley in a bowl.
Stir in lemon juice, Dijon, smoked paprika, and black pepper.
Chill for 20 minutes so the flavors tighten up.
Serve with raw veggies or whole-grain pita wedges.

Estimated macros (per 1/4 cup): 70 calories, 5g protein, 9g carbs, 1g fat, 2g fiber, 60mg sodium

Avocado Dip with Fresh Herbs (bright, no added salt)

Think of this like guacamole’s herb-forward cousin, bright enough to wake up any snack tray.

Ingredients (about 2 cups, 8 servings)

2 ripe avocados
2 tbsp lime juice
1/4 cup chopped cilantro
2 tbsp chopped parsley
1 small garlic clove (grated)
1/4 cup diced tomato
2 tbsp diced red onion
1/4 tsp cumin
1/4 tsp black pepper
1 jalapeno (seeded, minced, optional)

Directions

Mash avocados in a bowl until mostly smooth.
Stir in lime juice, cilantro, parsley, garlic, tomato, and red onion.
Season with cumin, black pepper, and jalapeno (if using).
Taste and add more lime if you want it sharper.

Estimated macros (per 1/4 cup): 100 calories, 1g protein, 6g carbs, 9g fat, 4g fiber, 5mg sodium (heart-healthy fats from avocado)

Baked Crab Cakes (DASH-friendly, no-salt-added binders)

These bake up crisp on the outside and soft inside, with lemon and Creole-style spice (minus the salt).

Ingredients (8 small cakes, 4 servings)

12 oz lump crab meat
1/2 cup no-salt-added whole-wheat breadcrumbs (or crushed unsalted whole-grain crackers)
1 large egg
2 tbsp plain Greek yogurt
1 tbsp Dijon mustard
1 tbsp lemon juice
2 tbsp chopped parsley
1/2 tsp Old Bay style seasoning without salt
1/4 tsp black pepper
1 tsp olive oil (for brushing) or cooking spray

Directions

Heat oven to 425°F and lightly oil (or spray) a baking sheet.
Gently mix crab, breadcrumbs, egg, yogurt, Dijon, lemon juice, parsley, seasoning, and black pepper.
Form 8 small cakes and place on the baking sheet, then brush tops with olive oil (or spray).
Bake 12 to 15 minutes, flipping once, then serve with lemon.

Estimated macros (per 2 cakes): 180 calories, 18g protein, 12g carbs, 7g fat, 2g fiber, 380 milligrams of sodium (crab has natural sodium)

Fresh Fruit Kebobs with Lemony Lime Dip (dessert-like snack)

These taste like a sunny, sweet finish, but they still fit a low-sodium plan.

Ingredients (8 kebobs, 8 servings)

2 cups strawberries
2 cups pineapple chunks
2 cups grapes
2 bananas (sliced)
Wooden skewers
1 cup plain nonfat Greek yogurt
1 tbsp lime zest
2 tbsp lime juice
1 tbsp honey
1/2 tsp vanilla extract

Directions

Thread fruit onto skewers, mixing colors and textures as you go.
Whisk Greek yogurt, lime zest, lime juice, honey, and vanilla until smooth.
Chill dip for 15 to 20 minutes so it tastes brighter.
Serve each kebob with about 2 tbsp dip.

Estimated macros (per 1 kebob + 2 tbsp dip): 140 calories, 4g protein, 30g carbs, 0g fat, 3g fiber, 45mg sodium (honey adds about 4g added sugar)

Smoked Salmon Stuffed Baked Potatoes (lighter “loaded” potato)

This hits the “loaded potato” comfort zone, but swaps sour cream for yogurt and keeps portions in check.

Ingredients (4 servings)

4 small russet potatoes
2 tsp olive oil
1/2 cup plain nonfat Greek yogurt
2 tbsp chopped chives
1 tbsp lemon juice
1/4 tsp black pepper
6 oz smoked salmon (choose lower-sodium if possible), flaked
1/2 cup diced cucumber
1 tbsp capers (optional, rinse to reduce sodium)

Directions

Heat oven to 425°F, rub potatoes with olive oil, then bake 45 to 55 minutes until tender.
Stir Greek yogurt, chives, lemon juice, and black pepper for a quick sauce.
Split potatoes, then top with smoked salmon and cucumber.
Spoon on the yogurt sauce and finish with capers (if using).

Estimated macros (per 1 potato): 280 calories, 20g protein, 38g carbs, 6g fat, 4g fiber, 650mg sodium
Reduce sodium tips: rinse capers well, buy lower-sodium smoked salmon, or use a smaller salmon portion and add extra cucumber.

Roasted Red Pepper Hummus (low-sodium, blender-friendly)

Roasted red pepper and cumin give you that smoky, Creole-adjacent warmth without needing salt.

Ingredients (about 1 1/2 cups, 12 servings)

1 (15 oz) can no-salt-added chickpeas, rinsed and drained
1/3 cup tahini
1/2 cup roasted red peppers (jarred, rinsed, or homemade)
2 tbsp lemon juice
1 tbsp olive oil
1 garlic clove
1/2 tsp cumin
1/4 tsp smoked paprika
2 to 4 tbsp water

Directions

Add chickpeas, tahini, roasted red peppers, lemon juice, olive oil, garlic, cumin, and smoked paprika to a blender.
Blend until smooth, scraping down the sides as needed.
Add water 1 tbsp at a time until it’s creamy.
Chill, then serve with veggie sticks or unsalted whole-grain crackers.

Estimated macros (per 2 tbsp): 70 calories, 2g protein, 4g carbs, 5g fat, 2g fiber, 30mg sodium

Grilled Oysters with Lemon-Garlic Parsley (no butter, big flavor)

These taste like a lighter charbroiled oyster, with lemon, garlic, and parsley doing the heavy lifting.

Ingredients (4 servings)

24 oysters, shucked
2 tbsp olive oil
2 garlic cloves (minced)
2 tbsp chopped parsley
1 tbsp lemon zest
2 tbsp lemon juice
1/4 tsp crushed red pepper
1/4 tsp black pepper

Directions

Preheat the grill to medium-high and set oysters on a grill-safe tray (or in shells).
Mix olive oil, garlic, parsley, lemon zest, lemon juice, crushed red pepper, and black pepper.
Spoon a little mixture over each oyster.
Grill 3 to 5 minutes, until edges curl and oysters plump up, then serve with extra lemon.

Estimated macros (per 6 oysters): 120 calories, 11g protein, 4g carbs, 6g fat, 0g fiber, 220mg sodium (shellfish contains natural sodium)

Fruit Salsa with Cinnamon Sweet Chips (baked, DASH-friendly treat)

This one feels like dessert, but it’s mostly fruit, spice, and a crisp baked crunch.

Ingredients (4 servings)

1 cup diced strawberries
1 cup diced mango
1 kiwi (peeled, diced)
1 tbsp lime juice
1 tsp honey (optional)
2 tbsp chopped mint
6 small whole-wheat tortillas
1 tsp olive oil
1 tsp cinnamon

Directions

Mix strawberries, mango, kiwi, lime juice, honey (if using), and mint, then chill while you make chips.
Heat oven to 375°F and cut tortillas into wedges.
Brush wedges lightly with olive oil, then sprinkle with cinnamon.
Bake 8 to 10 minutes until crisp, then serve with about 1/3 cup fruit salsa.

Estimated macros (per serving, about 10 chips + 1/3 cup salsa): 160 calories, 4g protein, 30g carbs, 4g fat, 5g fiber, 120mg sodium

Soups and gumbos: 10 cozy bowls with smart swaps for classic NOLA comfort

A good New Orleans soup or gumbo should feel like a warm coat. You want depth, spice, and that slow-simmer taste, but without a sodium hangover. The DASH-friendly trick is simple: start with no-salt-added broth, build a strong base with the holy trinity (onion, celery, bell pepper), then finish with herbs, citrus, and a little smoke.

These bowls keep the comfort, while making smart swaps like a lighter roux, lean proteins that reduce saturated fat, and creamy texture from potatoes or blending (not heavy cream). Each recipe below defaults to 6 servings, so you can cook once and eat well for days.

If a soup tastes “flat,” don’t reach for salt first. Add acid (lemon or lime), heat (cayenne), or fresh herbs at the end, it wakes up the whole pot.

Low Sodium Chicken and Sausage Gumbo (lean, flavorful roux)

This gumbo keeps the soul of the classic, but the roux is lighter and the proteins stay lean. Cooking the flour and oil to a medium-brown roux gives you that toasted, nutty base without using a lot of fat.

Ingredients (6 servings)

2 tbsp olive oil
3 tbsp all-purpose flour
1 large onion (diced)
1 green bell pepper (diced)
2 celery stalks (diced)
3 garlic cloves (minced)
6 cups no-salt-added chicken broth
1 lb boneless skinless chicken thighs (cubed)
8 oz low-sodium chicken sausage (sliced)
1 (14.5 oz) can no-salt-added diced tomatoes
2 tsp dried thyme
2 bay leaves
1 tsp smoked paprika
1/2 tsp cayenne (optional)
2 cups frozen okra
2 cups cooked brown rice
2 tbsp chopped parsley
2 tbsp sliced green onion

Directions

Heat olive oil in a large pot over medium heat. Whisk in flour and cook 6 to 10 minutes, stirring often, until the roux turns medium brown and smells toasted.
Add onion, bell pepper, and celery. Cook 6 to 8 minutes, stirring, until softened. Add garlic and cook 30 seconds.
Pour in chicken broth slowly while stirring, so the roux blends smoothly.
Add chicken, diced tomatoes, thyme, bay leaves, smoked paprika, and cayenne (if using). Bring to a gentle simmer.
Simmer 20 minutes, stirring now and then, until chicken is cooked through.
Stir in sausage and okra. Simmer 10 minutes more, until okra is tender.
Remove bay leaves. Serve over brown rice, then top with parsley and green onion.

Estimated macros (per bowl, 1/6 recipe including about 1/3 cup rice): 420 calories, 30g protein, 38g carbs, 15g fat, 6g fiber, 480mg sodium (varies by sausage and broth)

Lower-sodium tips: Use 4 to 6 oz sausage instead of 8 oz, and add extra okra or zucchini. Also, choose the lowest-sodium Andouille sausage you can find, then brown it and blot with a paper towel before adding.

Fire Roasted Corn Soup (sweet, smoky, creamy without heavy cream)

Corn soup can taste rich without cream if you let a potato do the heavy lifting. Blending part of the pot makes it silky, like a chowder, but lighter and more DASH-friendly.

Ingredients (6 servings)

1 tbsp olive oil
1 onion (diced)
2 garlic cloves (minced)
4 cups no-salt-added vegetable broth
3 cups fire-roasted corn (frozen or roasted fresh)
1 medium potato (peeled, diced)
1 tsp smoked paprika
1/2 tsp ground cumin
1 cup skim milk
2 tbsp lime juice
Cilantro, to serve

Directions

Heat olive oil in a pot over medium heat. Add onion and cook 5 to 7 minutes until soft.
Stir in garlic and cook 30 seconds.
Add vegetable broth, corn, potato, smoked paprika, cumin, and a pinch of Cajun seasoning if desired. Bring to a simmer.
Simmer 12 to 15 minutes, until the potato is very tender.
Blend about 2 to 3 cups of soup (carefully) until smooth, then stir it back into the pot for a creamy texture.
Stir in skim milk and lime juice. Warm gently for 2 minutes, don’t boil.
Serve with chopped cilantro on top.

Estimated macros (per serving, 1/6 recipe): 170 calories, 6g protein, 30g carbs, 4g fat, 4g fiber, 120 milligrams of sodium (varies by broth)

For more “NOLA” vibes, add a pinch of cayenne at the end and a little extra lime.

Gazpacho with Chickpeas (no-cook, summer-friendly)

When it’s too hot to simmer, this chilled bowl hits the spot. It tastes bright and fresh, and the chickpeas make it filling enough to count as lunch. Rinsing the chickpeas well keeps sodium low while still adding a solid protein boost.

Ingredients (6 servings)

4 ripe tomatoes (chopped)
1 cucumber (peeled, chopped)
1 red bell pepper (chopped)
1/4 red onion (chopped)
1 garlic clove
2 tbsp olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
1/2 tsp black pepper
1 (15 oz) can no-salt-added chickpeas, rinsed
Fresh basil or parsley

Directions

Add tomatoes, cucumber, bell pepper, red onion, and garlic to a blender. Blend until mostly smooth (or leave it a little chunky).
Add olive oil, red wine vinegar, lemon juice, and black pepper. Blend briefly to combine.
Pour into a bowl, then chill at least 1 hour so the flavors sharpen.
Stir in rinsed chickpeas right before serving.
Taste and adjust with a splash more vinegar or lemon if you want it brighter.
Top with basil or parsley.

Estimated macros (per serving, 1/6 recipe): 160 calories, 6g protein, 18g carbs, 8g fat, 5g fiber, 90mg sodium

If you like a little heat, add a pinch of cayenne to your bowl, not the whole batch. That way everyone wins.

Vegetarian Chili (bean-forward, spice-rich)

This chili builds body from beans, tomatoes, and zucchini, so you don’t miss the meat. The spices do the heavy lifting, and the lime at the end makes every bite taste louder (in a good way).

Ingredients (6 servings)

1 tbsp olive oil
1 onion (diced)
1 green bell pepper (diced)
2 celery stalks (diced)
3 garlic cloves (minced)
1 tbsp chili powder (salt-free)
1 tsp ground cumin
1 tsp smoked paprika
1/4 tsp cayenne
1 (28 oz) can no-salt-added crushed tomatoes
1 cup no-salt-added black beans (rinsed)
1 cup no-salt-added kidney beans (rinsed)
1 cup corn
2 cups chopped zucchini
1 tbsp lime juice

Directions

Heat olive oil in a pot over medium heat. Add onion, bell pepper, and celery. Cook 6 to 8 minutes until soft.
Add garlic, chili powder, cumin, smoked paprika, and cayenne. Stir 30 seconds until fragrant.
Add crushed tomatoes, black beans, kidney beans, corn, and zucchini. Stir well.
Simmer 25 to 35 minutes, stirring now and then, until thick.
Turn off heat, then stir in lime juice. Taste and add more spice if needed.

Estimated macros (per serving, 1/6 recipe): 260 calories, 12g protein, 44g carbs, 6g fat, 12g fiber, 180mg sodium (varies by canned goods)

For a “gumbo-ish” feel, serve with a scoop of brown rice and extra green onion.

Turkey Bean Soup (lean protein, meal-prep friendly)

This soup eats like a hug, but it’s practical too. Lean ground turkey gives you protein without much saturated fat, while cannellini beans add creaminess and staying power. A squeeze of lemon at the end keeps it from tasting heavy.

Ingredients (6 servings)

1 tbsp olive oil
1 lb lean ground turkey
1 onion (diced)
2 carrots (diced)
2 celery stalks (diced)
3 garlic cloves (minced)
6 cups no-salt-added chicken broth
1 (14.5 oz) can no-salt-added diced tomatoes
2 cups no-salt-added cannellini beans (rinsed)
1 tsp dried oregano
1 tsp dried thyme
1 bay leaf
2 cups baby spinach
1 tbsp lemon juice

Directions

Heat olive oil in a large pot over medium heat. Add turkey and cook 6 to 8 minutes, breaking it up, until no pink remains.
Add onion, carrots, and celery. Cook 6 minutes until the veggies start to soften.
Add garlic and cook 30 seconds.
Pour in chicken broth, then add diced tomatoes, cannellini beans, oregano, thyme, and bay leaf.
Simmer 15 to 20 minutes so the flavors meld.
Stir in spinach and cook 2 minutes until wilted.
Turn off heat, remove bay leaf, then stir in lemon juice.

Estimated macros (per serving, 1/6 recipe): 290 calories, 26g protein, 26g carbs, 9g fat, 7g fiber, 220mg sodium (varies by broth and turkey brand)

Meal-prep note: This one thickens overnight. Add a splash of no-salt-added broth when reheating to loosen it up.

Main dishes (seafood and poultry): 15 New Orleans inspired dinners that feel special

These New Orleans-inspired DASH diet dinners, perfect as main dish recipes, keep the vibes bold and the sodium under control. The pattern stays the same, because it works: start with the trinity (onion, bell pepper, celery) when it fits, use salt-free Cajun or Creole seasoning, and finish with lemon or lime so flavors pop without added salt. Most of these pair well with brown rice, quinoa, or roasted sweet potatoes.

Cajun Broth Chicken with Veggies (one pot, big flavor)

This one tastes like a rich pot of Sunday flavor, but it cooks fast on a weeknight. The broth turns into a light sauce, and the lemon at the end keeps it bright.

Ingredients (4 servings)

1 tbsp olive oil
1 lb boneless skinless chicken breast (sliced)
1 onion (sliced)
1 bell pepper (sliced)
2 cups sliced zucchini
2 cups sliced mushrooms
3 garlic cloves (minced)
2 tsp salt-free Cajun seasoning
1/2 tsp smoked paprika
1/4 tsp cayenne
2 cups no-salt-added chicken broth
1 tbsp lemon juice
2 tbsp chopped parsley

Directions

Heat olive oil in a large pot over medium-high heat. Add chicken and brown for 3 to 4 minutes.
Add onion and bell pepper, then cook 3 minutes, stirring often.
Stir in zucchini, mushrooms, and garlic, then cook 2 minutes.
Add Cajun seasoning, smoked paprika, and cayenne, then stir for 30 seconds.
Pour in chicken broth, bring to a simmer, then cook 8 to 10 minutes until slightly thickened.
Turn off heat, then stir in lemon juice and parsley.

Estimated macros (per serving): 280 calories, 35g protein, 12g carbs, 10g fat, 3g fiber, 120 to 220mg sodium (most sodium depends on broth brand)

Blackened Chicken with Mango-Lime Salsa (skillet, restaurant feel)

Sweet fruit and lime act like a “volume knob” for spice. It’s bright, juicy, and perfect over greens or brown rice.

Ingredients (4 servings)

1 lb boneless skinless chicken breast (pounded to even thickness)
2 tsp salt-free Cajun seasoning
1/2 tsp smoked paprika
1 tbsp olive oil
1 mango (diced)
1/2 red bell pepper (diced)
2 tbsp minced red onion
2 tbsp chopped cilantro
1 1/2 tbsp lime juice
Black pepper

Directions

Pat chicken dry, then rub with Cajun seasoning, smoked paprika, and black pepper.
Heat olive oil in a skillet over medium-high heat. Cook chicken 4 to 6 minutes per side, until cooked through.
Mix mango, bell pepper, red onion, cilantro, and lime juice in a bowl.
Rest chicken 5 minutes, then spoon salsa on top.

Estimated macros (per serving): 300 calories, 34g protein, 18g carbs, 10g fat, 2g fiber, 120mg sodium (varies by seasoning blend)

Creole Chicken and Okra Skillet (tomato-rich, cozy)

Okra thickens the pan sauce like a gentle roux substitute, reminiscent of étouffée. Serve it with quinoa to soak up every bite.

Ingredients (4 servings)

1 tbsp olive oil
1 lb boneless skinless chicken thighs (bite-size pieces)
1 onion (diced)
1 green bell pepper (diced)
2 celery stalks (diced)
3 garlic cloves (minced)
2 tsp salt-free Creole seasoning
1 tsp smoked paprika
1 (14.5 oz) can no-salt-added diced tomatoes
2 cups sliced okra (fresh or frozen)
1 tbsp red wine vinegar
2 tbsp chopped parsley

Directions

Heat oil in a large skillet over medium-high heat. Brown chicken for 4 to 5 minutes.
Add onion, bell pepper, and celery, then cook 5 minutes until softened.
Stir in garlic and spices, then cook 30 seconds.
Add tomatoes and okra, reduce heat to medium, and simmer 10 to 12 minutes.
Finish with vinegar and parsley, then serve hot.

Estimated macros (per serving): 330 calories, 30g protein, 14g carbs, 17g fat, 5g fiber, 160mg sodium (varies by canned tomatoes)

Citrus-Roasted Wild Salmon (bright glaze, no sugar overload)

This salmon tastes fancy, but it’s basically stir, brush, roast. The tiny bit of honey rounds out the citrus without turning it sweet.

Ingredients (4 servings)

1 1/2 lb salmon fillet
1 tbsp olive oil
1 orange (zest and 2 tbsp juice)
1 lemon (zest and 1 tbsp juice)
1 tbsp Dijon mustard
1 tsp honey
2 garlic cloves (minced)
1 tsp dried thyme
Black pepper

Directions

Heat oven to 400°F. Line a sheet pan with parchment.
Whisk olive oil, orange zest and juice, lemon zest and juice, Dijon, honey, garlic, thyme, and black pepper.
Place salmon on the pan and brush with glaze.
Roast 12 to 15 minutes, until salmon flakes easily.
Rest 5 minutes, then slice and serve.

Estimated macros (per serving): 330 calories, 34g protein, 4g carbs, 20g fat, 0g fiber, 150 milligrams of sodium (varies by Dijon)
Why it works for DASH: Salmon brings omega-3 fats, which support heart health.

Pecan-Herb Salmon (crisp top, no salty crust)

A pecan topping feels like a special-occasion trick, yet it’s just nuts and herbs. The crunch makes every bite more satisfying.

Ingredients (4 servings)

1 1/2 lb salmon fillet
1 tbsp olive oil
1/3 cup finely chopped unsalted pecans
2 tbsp chopped parsley
1 tsp dried thyme
1 tsp Dijon mustard (low-sodium if possible)
1 tbsp lemon juice
Black pepper

Directions

Heat oven to 400°F. Place salmon on a parchment-lined pan.
Mix pecans, parsley, thyme, Dijon, lemon juice, olive oil, and black pepper.
Press topping onto salmon.
Roast 12 to 15 minutes, then rest 5 minutes before slicing.

Estimated macros (per serving): 410 calories, 34g protein, 3g carbs, 29g fat, 1g fiber, 140mg sodium (varies by Dijon)

Creole Salmon with Tomato-Okra Relish (bright, saucy)

This is salmon with a “gumbo hint.” The relish tastes slow-cooked, even though it’s quick.

Ingredients (4 servings)

1 1/2 lb salmon fillet
2 tsp salt-free Creole seasoning
1 tsp olive oil
1 cup no-salt-added diced tomatoes
1 cup sliced okra
2 garlic cloves (minced)
1 tbsp lemon juice
2 tbsp sliced green onion

Directions

Heat oven to 400°F. Season salmon with Creole seasoning and bake 12 to 15 minutes.
Meanwhile, heat olive oil in a skillet over medium heat. Cook garlic 30 seconds.
Add tomatoes and okra, then simmer 6 to 8 minutes until okra softens.
Stir in lemon juice and green onion. Spoon relish over salmon to serve.

Estimated macros (per serving): 320 calories, 34g protein, 6g carbs, 18g fat, 2g fiber, 160mg sodium (varies by tomatoes)

One-Pot Garlicky Shrimp and Spinach (fast weeknight bowl)

This is the kind of dinner that makes you feel like you planned ahead, even if you didn’t. Keep the shrimp just cooked, because overcooked shrimp turns rubbery fast.

Ingredients (4 servings)

1 tbsp olive oil
4 garlic cloves (minced)
1 lb shrimp
1/2 tsp smoked paprika
1/4 tsp crushed red pepper
1 cup diced tomatoes (no-salt-added)
2 cups baby spinach
1/2 cup cooked brown rice (per serving, optional)
1 tbsp lemon juice
2 tbsp chopped parsley

Directions

Heat olive oil in a large skillet over medium heat. Add garlic and cook 30 seconds.
Add shrimp, smoked paprika, and crushed red pepper, then cook 2 minutes.
Stir in tomatoes and cook 2 minutes more, until shrimp turns pink.
Add spinach and stir until wilted, about 1 minute.
Turn off heat, then stir in lemon juice and parsley. Serve as is, or over brown rice.

Estimated macros (per serving, without rice): 190 calories, 24g protein, 6g carbs, 8g fat, 1g fiber, 230mg sodium (shrimp has natural sodium)
Estimated macros (per serving, with 1/2 cup cooked brown rice): 300 calories, 29g protein, 29g carbs, 9g fat, 3g fiber, 240mg sodium

Shrimp and Grits (Cajun-style, polenta-style, low-sodium)

Classic shrimp and grits energy, but made DASH-friendly. Using corn grits (or polenta) gives you comfort without needing salty cheese.

Ingredients (4 servings)

1 cup dry grits (or polenta)
3 cups water
1 cup skim milk
1 tbsp olive oil
3 garlic cloves (minced)
1 lb shrimp (peeled and deveined)
2 tsp salt-free Cajun seasoning
1 tsp smoked paprika
2 cups baby spinach
1 tbsp lemon juice
2 tbsp sliced green onion

Directions

Bring water and milk to a simmer in a pot. Whisk in grits and cook until thick, stirring often (follow package time).
Meanwhile, heat olive oil in a skillet over medium heat. Cook garlic 30 seconds.
Add shrimp, Cajun seasoning, and smoked paprika. Cook 2 to 3 minutes, until just pink.
Stir spinach into the shrimp pan to wilt, then finish with lemon juice.
Spoon shrimp over grits and top with green onion.

Estimated macros (per serving): 380 calories, 30g protein, 42g carbs, 10g fat, 3g fiber, 260mg sodium (mostly natural sodium from shrimp)

Shrimp, Pineapple, and Pepper Skillet (sweet heat, quick caramelization)

Pineapple acts like a bright sauce without bottled glaze. The trick is high heat and a short cook.

Ingredients (4 servings)

1 tbsp olive oil
1 red bell pepper (sliced)
1 green bell pepper (sliced)
2 cups pineapple chunks (fresh or no-sugar-added canned, drained)
1 lb shrimp
2 tsp salt-free Creole seasoning
1 tbsp lime juice
2 tbsp chopped cilantro

Directions

Heat oil in a large skillet over medium-high heat. Cook peppers 3 to 4 minutes.
Add pineapple and cook 2 minutes to lightly brown edges.
Add shrimp and Creole seasoning, then cook 2 to 3 minutes until pink.
Turn off heat, then stir in lime juice and cilantro.

Estimated macros (per serving): 240 calories, 24g protein, 16g carbs, 9g fat, 2g fiber, 230 milligrams of sodium (shrimp has natural sodium)

Sheet-Pan Chili-Lime Salmon with vegetables (easy cleanup)

Sheet-pan meals feel like a cheat code, because the oven does most of the work. Roast the veggies first so they don’t end up soft while the salmon cooks.

Ingredients (4 servings)

1 1/2 lb salmon
3 cups broccoli florets
2 cups sliced bell peppers
1 tbsp olive oil
2 tbsp lime juice
1 tsp chili powder (salt-free)
1/2 tsp cumin
1/2 tsp garlic powder
Black pepper

Directions

Heat oven to 425°F.
Toss broccoli and bell peppers with olive oil, 1 tbsp lime juice, chili powder, cumin, garlic powder, and black pepper.
Roast veggies 10 minutes.
Push veggies to the sides, add salmon to the center, and brush salmon with remaining 1 tbsp lime juice.
Roast 12 minutes more, until salmon flakes. Squeeze extra lime to serve.

Estimated macros (per serving): 340 calories, 35g protein, 12g carbs, 18g fat, 4g fiber, 140mg sodium

Sheet-Pan Cajun Chicken and Sweet Potatoes (meal-prep hero)

This tastes like a roasted dinner plate from a good cafe, packed with lean meat. Sweet potatoes balance spice and keep you full longer.

Ingredients (4 servings)

1 lb boneless skinless chicken breast (cubed)
3 cups sweet potato (1/2-inch cubes)
2 cups green beans (trimmed)
1 1/2 tbsp olive oil
2 tsp salt-free Cajun seasoning
1 tsp smoked paprika
1 tbsp lemon juice
Black pepper

Directions

Heat oven to 425°F.
Toss sweet potatoes with half the olive oil and half the spices, then spread on a sheet pan. Roast 15 minutes.
Toss chicken and green beans with remaining oil and spices.
Add chicken and green beans to the pan, then roast 12 to 15 minutes, until chicken is cooked through.
Finish with lemon juice and black pepper.

Estimated macros (per serving): 370 calories, 33g protein, 33g carbs, 12g fat, 6g fiber, 120mg sodium

Sheet-Pan Shrimp Fajita Bowls (Creole twist, 20 minutes)

This one cooks fast, so have your toppings ready. A spoon of avocado makes it feel extra.

Ingredients (4 servings)

1 lb shrimp
1 onion (sliced)
3 bell peppers (sliced, mixed colors)
1 tbsp olive oil
2 tsp chili powder (salt-free)
1/2 tsp cumin
1/2 tsp smoked paprika
2 tbsp lime juice
1/2 cup cooked brown rice (per serving, optional)
2 tbsp chopped cilantro

Directions

Heat oven to 425°F. Toss onion and peppers with olive oil and spices on a sheet pan.
Roast 10 minutes.
Add shrimp, toss quickly, then roast 6 to 8 minutes until shrimp is pink.
Finish with lime juice and cilantro, then serve as is or over brown rice.

Estimated macros (per serving, without rice): 210 calories, 24g protein, 14g carbs, 7g fat, 3g fiber, 240mg sodium
Estimated macros (per serving, with 1/2 cup cooked brown rice): 320 calories, 29g protein, 37g carbs, 8g fat, 5g fiber, 250mg sodium

Shrimp and Quinoa Jambalaya (DASH-friendly, no sausage needed)

You still get that jambalaya feel from smoked paprika, tomatoes, and the trinity. Quinoa cooks right in the pot, so it picks up every bit of flavor.

Ingredients (4 servings)

1 tbsp olive oil
1 onion (diced)
1 green bell pepper (diced)
2 celery stalks (diced)
3 garlic cloves (minced)
2 tsp salt-free Creole seasoning
1 tsp smoked paprika
1 (14.5 oz) can no-salt-added diced tomatoes
2 cups no-salt-added chicken broth
1 cup quinoa (rinsed)
1 lb shrimp
1 cup okra (sliced)
2 tbsp sliced green onion
Parsley

Directions

Heat olive oil in a pot over medium heat. Add onion, bell pepper, and celery, then cook 6 to 8 minutes until soft.
Add garlic and cook 30 seconds. Stir in Creole seasoning and smoked paprika.
Add diced tomatoes, broth, and quinoa. Bring to a simmer, cover, and cook 12 minutes.
Stir in okra and shrimp, then cover and cook 4 to 6 minutes until shrimp is pink and quinoa is tender.
Top with green onion and parsley, then serve.

Estimated macros (per serving): 420 calories, 35g protein, 40g carbs, 12g fat, 6g fiber, 260 to 420mg sodium (broth and tomatoes drive most sodium; shrimp has natural sodium)
Why it fits DASH: You get a strong mix of fiber and protein, so it’s filling without heavy extras.

If your jambalaya tastes muted, add lemon juice or vinegar, not salt. Acid wakes up the spices fast.

Chicken and Quinoa Dirty Rice (no liver, same comfort)

This gives “dirty rice” vibes using spices, mushrooms, and lean chicken. It’s hearty, but it still feels clean and balanced.

Ingredients (4 servings)

1 tbsp olive oil
1 lb ground chicken (or finely chopped chicken breast)
1 onion (diced)
1 green bell pepper (diced)
2 celery stalks (diced)
2 cups mushrooms (finely chopped)
3 garlic cloves (minced)
2 tsp salt-free Cajun seasoning
1 tsp smoked paprika
2 cups no-salt-added chicken broth
1 cup quinoa (rinsed)
2 tbsp chopped parsley
2 tbsp sliced green onion

Directions

Heat oil in a pot over medium-high heat. Cook ground chicken 5 to 6 minutes, breaking it up.
Add onion, bell pepper, celery, and mushrooms, then cook 6 minutes until softened.
Stir in garlic and spices, then cook 30 seconds.
Add broth and quinoa, bring to a simmer, cover, and cook 15 minutes.
Fluff, then top with parsley and green onion.

Estimated macros (per serving): 430 calories, 34g protein, 41g carbs, 13g fat, 5g fiber, 180 to 300mg sodium (mostly from broth)

Red Beans and Shrimp (weeknight “Monday” shortcut)

This nods to red beans and rice, but uses quick-cooking shrimp for a lighter protein. Mash some beans to thicken the pot fast.

Ingredients (4 servings)

1 tbsp olive oil
1 onion (diced)
1 green bell pepper (diced)
2 celery stalks (diced)
3 garlic cloves (minced)
2 tsp salt-free Creole seasoning
1 tsp smoked paprika
2 cups no-salt-added chicken broth
2 (15 oz) cans no-salt-added kidney beans (rinsed and drained)
1 lb shrimp
1 tbsp apple cider vinegar
2 tbsp chopped parsley

Directions

Heat oil in a pot over medium heat. Cook onion, bell pepper, and celery 7 minutes.
Add garlic and spices, then stir 30 seconds.
Add broth and kidney beans. Simmer 10 minutes, then mash about 1 cup beans and stir back in.
Add shrimp and simmer 3 to 4 minutes until pink.
Turn off heat, stir in vinegar and parsley, then serve.

Estimated macros (per serving): 430 calories, 34g protein, 46g carbs, 10g fat, 12g fiber, 260 to 420mg sodium (shrimp has natural sodium; broth varies)

Vegetarian, pasta, sides, and salads: 15 complete plates that still taste like New Orleans

New Orleans flavor doesn’t require meat or a salt-heavy sauce. The trick is texture plus contrast, like chewy pasta with silky fresh vegetables, or roasted sweetness with sharp citrus. These plates stay DASH-friendly by leaning on beans, whole grains, greens, and measured amounts of olive oil and cheese.

Each recipe below works as a full meal, or as a hearty side next to seafood or chicken. Keep your seasonings salt-free, then finish with lemon or lime so everything tastes lively.

Chickpea Pasta with Mushrooms and Kale (creamy without cream)

Chickpea pasta brings a hearty, almost nutty bite that feels right at home with garlic, mushrooms, and peppery greens. The “creaminess” comes from starchy pasta water plus a little broth and Parmesan (or nutritional yeast), so you get that cozy, saucy feel without heavy dairy.

Ingredients (4 servings)

8 oz chickpea pasta
1 tbsp olive oil
8 oz mushrooms (sliced)
3 garlic cloves (minced)
4 cups kale (chopped)
1/2 cup low-sodium vegetable broth
1/4 cup grated Parmesan (optional, or use 2 tbsp nutritional yeast)
1 tbsp lemon juice
1/4 tsp black pepper
1/4 tsp crushed red pepper

Directions

Cook chickpea pasta in unsalted water according to package directions, then reserve 1/2 cup cooking water and drain.
Meanwhile, heat olive oil in a large skillet over medium heat.
Add mushrooms, then cook for 6 to 8 minutes, stirring occasionally, until browned and most moisture cooks off.
Stir in garlic, then cook for 30 seconds until fragrant.
Add kale and vegetable broth, then cover and cook for 2 to 3 minutes until kale wilts.
Toss in the cooked pasta, Parmesan (or nutritional yeast), black pepper, and crushed red pepper.
Add a splash of reserved pasta water as needed, then stir for 1 to 2 minutes until glossy.
Turn off heat, stir in lemon juice, then serve right away.

Estimated macros (per serving, 1/4 recipe): 420 calories, 20g protein (from chickpea pasta), 62g carbs, 9g fat, 11g fiber, 240mg sodium (varies by broth and cheese)

If you want a richer feel without extra sodium, add 1 extra tablespoon of nutritional yeast and a second squeeze of lemon.

Asparagus and Polenta Pie (comfort food, lighter and sliceable)

This bakes like a savory brunch pie, but it slices clean for easy weekday lunches. Prepared polenta stands in for a crust, so you get comfort without a lot of flour or butter. Lemon zest and basil keep the flavor bright, like a springtime side you’d see next to a Creole main.

Ingredients (6 slices, 1 slice per serving)

1 tube prepared polenta (18 oz), sliced into 1/2-inch rounds
1 tsp olive oil
1 onion (thinly sliced)
1 bunch asparagus (trimmed, cut into 1-inch pieces)
1 cup part-skim ricotta
1/2 cup shredded part-skim mozzarella
2 large eggs
1 tbsp lemon zest
1 tbsp basil (chopped)
1/4 tsp black pepper

Directions

Heat oven to 375°F and lightly oil a 9-inch pie dish (or coat with cooking spray).
Heat olive oil in a skillet over medium heat.
Add onion and cook for 6 to 8 minutes until soft and lightly golden.
Stir in asparagus and cook for 3 to 4 minutes until bright green and just tender.
In a bowl, whisk ricotta, mozzarella, eggs, lemon zest, basil, and black pepper until smooth.
Arrange half the polenta slices in the pie dish, overlapping slightly.
Spread the onion and asparagus over the polenta, then pour the ricotta mixture on top.
Finish with the remaining polenta slices over the top (it’s fine if gaps show).
Bake for 30 to 35 minutes until set in the center and lightly browned.
Rest for 10 minutes, then slice into 6 wedges.

Estimated macros (per slice, 1/6 pie): 260 calories, 14g protein, 25g carbs, 11g fat, 2g fiber, 360 milligrams of sodium (varies by polenta and cheese)

Lower-sodium note: Prepared polenta and mozzarella can add hidden salt. Choose lower-sodium cheeses if you can, or reduce mozzarella to 1/3 cup and add extra basil.

Stuffed Sweet Potato with Black Beans and Kale (fiber-packed meal)

This plate hits the New Orleans sweet-spicy balance without any added salt. Creamy sweet potato acts like the base, then smoky paprika and cumin make the beans taste slow-cooked. Finish with lime and cilantro, and it tastes bold, not “healthy.”

Ingredients (4 servings)

4 medium sweet potatoes
1 (15 oz) can no-salt-added black beans (rinsed and drained)
2 cups kale (chopped)
1 tsp olive oil
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp garlic powder
2 tbsp lime juice
1/2 cup plain nonfat Greek yogurt (optional topping)
1/4 cup cilantro (chopped)

Directions

Heat oven to 425°F.
Pierce each sweet potato a few times with a fork, then bake for 45 to 60 minutes until very tender.
Meanwhile, warm black beans in a small pot over medium-low heat.
Stir cumin, smoked paprika, and garlic powder into the beans, then heat for 3 to 5 minutes until steamy.
In a skillet, heat olive oil over medium heat.
Add kale and cook for 2 to 3 minutes until wilted (add 1 to 2 tablespoons water if it sticks).
Split each sweet potato down the center and fluff the inside with a fork.
Divide beans and kale among the potatoes.
Finish with lime juice, Greek yogurt (if using), and cilantro.

Estimated macros (per stuffed potato): 390 calories, 16g protein, 72g carbs, 6g fat, 16g fiber, 180mg sodium (varies by canned beans, rinsing lowers it)

Serving idea: Top with poached eggs as a protein-rich addition. Or stir 1 tablespoon of yogurt with extra lime zest and black pepper, then spoon it on top like a tangy crema.

Baked Whole-Wheat Macaroni and Low Fat Cheese (DASH comfort classic)

Mac and cheese can stay on the menu, you just need smarter choices. Whole-wheat pasta adds bite and fiber from whole grains, while skim milk keeps the sauce creamy without heavy cream. Cheese is the main sodium source here, so brand choice and portion control matter more than anything else.

Ingredients (4 servings)

8 oz whole-wheat elbow pasta
1 tbsp olive oil
2 tbsp all-purpose flour
2 cups skim milk
1 cup shredded reduced-fat cheddar
1/2 cup shredded part-skim mozzarella
1 tsp Dijon mustard (low-sodium if possible)
1/2 tsp smoked paprika
1/4 tsp black pepper
1/2 cup whole-wheat breadcrumbs (unsalted if possible)

Directions

Heat oven to 375°F and lightly oil an 8-inch baking dish (or coat with cooking spray).
Cook pasta in unsalted water until just al dente, then drain well.
In a saucepan, warm olive oil over medium heat.
Whisk in flour and cook for 1 minute, whisking constantly.
Slowly whisk in skim milk, then cook for 3 to 5 minutes, whisking often, until thick enough to coat a spoon.
Lower heat, then stir in cheddar, mozzarella, Dijon mustard, smoked paprika, and black pepper until smooth.
Add cooked pasta to the sauce and stir until coated.
Spoon into the baking dish, then sprinkle breadcrumbs evenly on top.
Bake for 20 minutes until bubbly and lightly golden on top.
Rest for 5 minutes before serving.

Estimated macros (per serving, 1/4 recipe): 430 calories, 23g protein, 55g carbs, 13g fat, 7g fiber, 540mg sodium (cheese and Dijon drive most sodium)

Ways to reduce sodium without losing the vibe

Use low sodium cheddar (some brands vary a lot).
Drop cheddar to 3/4 cup, then add 1 to 2 tablespoons nutritional yeast for a deeper “cheesy” taste.
Skip salted breadcrumbs, toast your own unsalted whole-wheat crumbs with smoked paprika and black pepper.

Roasted Sweet Potato and Kale Salad with lemon vinaigrette (sweet, tangy, filling)

This salad eats like a full plate because it has roasted warmth, chewy greens, and a crisp topping. Massaging kale with a little dressing turns it tender, so it feels more like a dressed slaw than a raw green pile. The lemon vinaigrette stays simple and measured, because a little oil goes a long way.

Ingredients (4 servings)

3 cups sweet potato (cubed)
1 tbsp olive oil
6 cups kale (chopped)
1/4 cup dried cranberries (optional)
1/4 cup pecans (chopped)

Vinaigrette

2 tbsp lemon juice
1 tsp Dijon mustard (low-sodium if possible)
1 tbsp olive oil
1 tsp honey
1/4 tsp black pepper

Directions

Heat oven to 425°F.
Toss sweet potato cubes with 1 tbsp olive oil, then spread in a single layer on a baking sheet.
Roast for 20 to 25 minutes, flipping once, until browned and tender.
Meanwhile, whisk lemon juice, Dijon mustard, 1 tbsp olive oil, honey, and black pepper in a small bowl.
Add kale to a large bowl, then drizzle with 1 to 2 teaspoons vinaigrette.
Massage kale with clean hands for 1 to 2 minutes until darker and softer.
Add roasted sweet potatoes, pecans, and cranberries (if using).
Drizzle with remaining vinaigrette, toss well, then rest 10 minutes before serving.

Estimated macros (per serving, 1/4 recipe): 260 calories, 5g protein, 32g carbs, 14g fat, 7g fiber, 160mg sodium (varies by Dijon and add-ins)

Serving idea: Pile this next to blackened fish or grilled shrimp. The lemon dressing works like a built-in sauce, so the whole plate tastes finished.

Enjoy:

New Orleans flavor and the DASH diet can fit on the same plate with these 50 New Orleans DASH Diet Recipes. They keep the comfort foods you crave, packed with heart healthy Cajun flavor to help lower blood pressure, then cut the added salt by using no-salt-added broth, salt-free Cajun and Creole spices, citrus, herbs, and smart swaps like lighter roux and lean proteins. As a result, you still get bold gumbo, jambalaya, blackened seafood, and hearty sides, just with better control over sodium and saturated fat.

To make it easy, use a simple mix-and-match weekly plan. Pick 2 soups for lunches (like chicken and sausage gumbo, corn soup, or turkey bean soup). Next, choose 3 mains for dinners (jambalaya, salmon, shrimp skillet, sheet-pan chicken). Then add 2 vegetarian meals (stuffed sweet potatoes, chickpea pasta, or a big kale salad). Rotate sides such as brown rice, quinoa, roasted veggies, or a crisp salad, then keep snacks ready (hummus, fruit kebobs, avocado dip) for quick wins on busy days.

Before you reach for salt, taste first, then add lemon, vinegar, or heat to wake up the pot. Also rinse canned beans and tomatoes, and stick with no-salt-added broth whenever you can. Finally, watch the usual sodium traps (smoked salmon, sausage, cheese), and keep portions modest so the whole day stays on track. Check nutrition facts on labels to stay low sodium.

If this list helped, save it for your next grocery run, share it with a friend, and start by cooking one category first (apps, soups, mains, or sides) so the habit sticks.