The Best 50 New Orleans DASH Main Dish Recipes

New Orleans food doesn’t have to be a salt bomb to taste like New Orleans. This roundup shares The Best 50 New Orleans DASH Recipes, the top New Orleans style recipes with the same big flavors you want, just built in a more heart-smart way.

DASH (Dietary Approaches to Stop Hypertension) is a simple eating style that keeps sodium lower while focusing on veggies, beans, whole grains, and lean proteins. As a result, these mains lean on bold herbs and spices, citrus, vinegar, aromatics, and smart Cajun cooking methods, so you still get Southern comfort food like gumbo, jambalaya, po’boys, red beans, and more without piling on salt.

Each recipe is laid out for speed and clarity, with ingredients and directions on separate lines. When available, you’ll also see macros (or an estimated range) to help you plan meals.

You’ll spot a few easy pantry swaps throughout, because they make DASH cooking feel doable on a weeknight. Think no-salt-added broth, salt-free Cajun seasoning, reduced-sodium tomato products, and rinsed canned beans. For that smoky bite, you’ll also find andouille options like chicken andouille or smoked turkey.

How to cook New Orleans classics the DASH way (the flavor rules you will use all week)

New Orleans mains taste bold because the layers are bold, not because the salt shaker is heavy. Use this simple framework in every gumbo, jambalaya, étouffée, and po’boy filling below to replicate the bold tastes from Louisiana restaurants at home: start with a strong base, build deep browning, then finish with bright acid and fresh herbs.

Build big flavor without big salt

Start almost every pot with the Holy Trinity: onion, red bell pepper, and celery. Cook it low and slow until it turns soft and sweet, then add garlic for the last minute so it stays fragrant. Finish the base with scallions and parsley when the heat is off, they keep the flavor “alive.”

To make low-sodium food taste full, build layers on purpose for authentic southern flavor:

Toast dry spices in the pan for 20 to 30 seconds, then add oil or broth.
Brown proteins well (chicken, shrimp, turkey), those browned bits are free flavor.
Use citrus juice or zest, plus a splash of vinegar at the end for pop.
Add hot sauce for heat, but check sodium on the label.
Swap Worcestershire with lemon plus a little unsalted tamarind paste, or vinegar plus a pinch of molasses.

Go-to salt-free blends for Cajun cooking: Cajun, Creole, and blackening seasoning. For kids, cut cayenne in half, then add heat at the table.

If it tastes “flat,” add acid or herbs before you add salt.

Roux, but lighter: better texture with less saturated fat

Gumbo doesn’t need lots of fat to taste rich. It needs a roux cooked to the right color and a good stock. Try a dry roux: toast flour in a dry skillet (stir often) until peanut-butter to milk-chocolate brown for a dark roux. Whisk it into hot broth to thicken.

Prefer hands-off? Use an oven roux on a sheet pan, stirring every 15 minutes until browned. If you want the classic method, use a small amount of oil and cook patiently. For extra body, add okra, or finish with a light pinch of filé powder (too much can taste dusty).

DASH smart swaps that keep the dish authentic

You’ll see these swaps repeat because they work:

No-salt-added broth and low-sodium bouillon, then adjust with herbs and acid.
Tomato paste (no-salt-added when you can find it) for depth in jambalaya.
Fresh or frozen seafood instead of brined or seasoned options.
Smoked turkey in place of tasso, and chicken sausage for andouille.
A spoon of Greek yogurt in creamy pastas, not a heavy pour.
Brown rice or parboiled brown rice blends when you want more fiber.
Rinsed canned beans for red beans and rice.

For portions, stack the bowl with more veggies and beans, then keep rice and pasta moderate.

The 50 best New Orleans DASH main dishes (ingredients and step by step directions for each)

These New Orleans main dishes keep the soul and lose the salt overload. You’ll see the same classics, gumbo, jambalaya, po’boys, and seafood plates, but built with no-salt-added broth, salt-free spice blends, and smart fats. Sausage, broth, seasoning mixes, cheese, and bread are the biggest sodium “hiding spots”, so each recipe steers you around them without turning dinner bland.

Gumbos, soups, and stews (11 main dish bowls)

Chicken and Andouille Gumbo
A lighter roux, plenty of trinity, and chicken andouille keep it bold; thicken with okra or finish with filé.
Ingredients:

2 tbsp avocado oil
3 tbsp all-purpose flour
1 1/2 cups diced onion
1 cup diced green bell pepper
1 cup diced celery
3 cloves minced garlic
8 oz chicken andouille sausage, sliced
1 lb boneless, skinless chicken thighs, diced
6 cups no-salt-added chicken broth
2 cups frozen sliced okra (or 1 tsp filé powder at the end)
2 tsp salt-free Cajun seasoning
Directions:

Whisk oil and flour in a Dutch oven, cook 10 to 15 minutes, stirring, until peanut-butter brown.
Stir in onion, bell pepper, celery, cook 6 minutes; add garlic, cook 30 seconds.
Add sausage and chicken, cook 5 minutes, then add broth, okra, and seasoning.
Simmer uncovered 35 to 45 minutes; skim fat, then serve over 1/2 cup cooked brown rice or cauliflower rice.
Macros (est. per serving, with cauliflower rice): 410 cal, 34 g protein, 20 g carbs, 20 g fat, 6 g fiber, 480 mg sodium.

Seafood Gumbo (Crab, Shrimp, Oysters)
Go easy on the roux and let seafood and herbs do the work; add filé off the heat so it stays silky.
Ingredients:

2 tbsp unsalted butter
3 tbsp all-purpose flour
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
2 cloves minced garlic
6 cups no-salt-added Seafood stock (or chicken broth)
1 tbsp tomato paste (no-salt-added if possible)
8 oz shrimp, peeled
8 oz crabmeat (picked over)
8 oz oysters, drained
Directions:

Make a light roux with unsalted butter and flour, stirring 8 to 10 minutes until caramel brown.
Add trinity and garlic, cook 6 minutes, then whisk in Seafood stock and tomato paste.
Simmer 20 minutes; add shrimp and oysters, cook 3 to 5 minutes until shrimp turns pink.
Fold in crab, rest 5 minutes; serve with brown rice, and add 1/2 tsp filé per bowl if you want more body.
Macros (est. per serving, no rice): 330 cal, 32 g protein, 18 g carbs, 14 g fat, 4 g fiber, 520 mg sodium.

Gumbo Z’Herbes (Green Gumbo)
This one eats like a stew, packed with greens; okra thickens, filé adds a woodsy finish.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
3 cloves minced garlic
10 oz frozen sliced okra
8 cups mixed greens (collards, mustard, kale), chopped
6 cups no-salt-added vegetable broth
1 tsp dried thyme
1 1/2 tsp salt-free Creole Seasoning
Directions:

Sauté onion, celery, and bell pepper in oil for 8 minutes; add garlic for 30 seconds.
Stir in okra, cook 5 minutes, then add greens in handfuls until wilted.
Pour in broth, add thyme and seasoning, then simmer 35 to 45 minutes.
Turn off heat, then stir in 1/2 tsp filé per pot if you want it thicker; serve over cauliflower rice.
Macros (est. per serving): 220 cal, 8 g protein, 32 g carbs, 8 g fat, 10 g fiber, 260 mg sodium.

Duck and Andouille Gumbo
Use shredded roast duck (or leftover) and chicken andouille; the roux brings the “dark” flavor.
Ingredients:

2 tbsp avocado oil
3 tbsp all-purpose flour
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cloves minced garlic
8 oz chicken andouille sausage, sliced
2 cups cooked duck, shredded (skin removed)
6 cups no-salt-added chicken broth
2 tsp salt-free Cajun seasoning
Directions:

Cook oil and flour into a medium-dark roux, 12 to 15 minutes, stirring often.
Add trinity, cook 7 minutes; add garlic, cook 30 seconds.
Add sausage, broth, duck, and seasoning; simmer 35 minutes.
Stir in sliced green onions at the end, then serve with 1/2 cup cooked brown rice.
Macros (est. per serving, no rice): 460 cal, 29 g protein, 18 g carbs, 30 g fat, 4 g fiber, 560 mg sodium.

Crawfish Étouffée
A light roux plus lots of trinity makes the “smothered” base; keep salt low because crawfish can be briny.
Ingredients:

2 tbsp olive oil
2 tbsp all-purpose flour
1 1/2 cups diced onion
1 cup diced celery
1 cup diced green bell pepper
2 cloves garlic, minced
1 tbsp tomato paste
2 cups no-salt-added Seafood stock
12 oz crawfish tails (rinsed if packaged in fat)
2 tsp salt-free Creole Seasoning
Directions:

Whisk oil and flour, cook 6 to 8 minutes until blond; stir in trinity, cook 8 minutes.
Add garlic and tomato paste, cook 1 minute; deglaze with a splash of white wine if desired.
Add stock, simmer 10 minutes, then fold in crawfish tails and seasoning.
Simmer 5 minutes, then serve over brown rice or cauliflower rice with parsley.
Macros (est. per serving, no rice): 280 cal, 24 g protein, 16 g carbs, 13 g fat, 4 g fiber, 520 mg sodium.

Shrimp Étouffée
Same smothered base, but Gulf shrimp cooks fast, so add it at the end to stay sweet.
Ingredients:

2 tbsp olive oil
2 tbsp all-purpose flour
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cloves garlic, minced
2 1/2 cups no-salt-added chicken broth
1 lb Gulf shrimp, peeled
2 tsp salt-free Cajun seasoning
Directions:

Cook oil and flour 6 minutes; add trinity, cook 8 minutes.
Add garlic, then broth; simmer 12 minutes until glossy.
Stir in Gulf shrimp and seasoning, cook 3 to 4 minutes until pink.
Serve with brown rice and a squeeze of lemon.
Macros (est. per serving, no rice): 300 cal, 30 g protein, 18 g carbs, 12 g fat, 4 g fiber, 430 mg sodium.

Turtle Soup (Commander’s Palace style, realistic home version)
No turtle handy? Lean beef or mushrooms still give that dark, slow-cooked feel.
Ingredients:

1 lb 93% lean ground beef (or 12 oz chopped cremini mushrooms)
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cloves garlic, minced
2 tbsp tomato paste
6 cups no-salt-added beef broth
2 tsp dried thyme
1 tbsp red wine vinegar
1 tsp low-sodium Worcestershire sauce
Directions:

Brown beef in a pot for 6 to 8 minutes (or sauté mushrooms until dry and browned).
Add onion, celery, bell pepper, and garlic; cook 8 minutes.
Stir in tomato paste, Worcestershire sauce, then add broth and thyme; simmer 45 minutes.
Finish with vinegar; serve with a lemon wedge and chopped parsley.
Macros (est. per serving, beef version): 330 cal, 28 g protein, 18 g carbs, 16 g fat, 4 g fiber, 420 mg sodium.

Chicken and Sausage Fricassee
Think gumbo’s cozy cousin; skip a heavy roux and thicken with a small flour slurry.
Ingredients:

1 lb boneless, skinless chicken thighs
8 oz smoked turkey sausage, sliced
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
4 cups no-salt-added chicken broth
1 tbsp all-purpose flour + 2 tbsp water
2 tsp salt-free Creole Seasoning
Directions:

Brown chicken and sausage in a pot for 6 minutes total; transfer to a plate.
Cook onion, celery, and bell pepper for 8 minutes, then return chicken and sausage.
Add broth and seasoning, simmer 25 minutes.
Whisk flour with water, stir in, simmer 5 minutes; serve over cauliflower rice.
Macros (est. per serving): 390 cal, 35 g protein, 18 g carbs, 20 g fat, 4 g fiber, 560 mg sodium.

Okra and Tomato Stew (Creole Style)
Okra turns the broth silky; tomatoes bring brightness without extra salt.
Ingredients:

1 tbsp olive oil
1 1/2 cups sliced yellow onion
2 cloves garlic, minced
6 cups sliced okra (fresh or frozen)
1 (28 oz) can no-salt-added crushed tomatoes
2 cups no-salt-added vegetable broth
1 tsp smoked paprika
1 tsp dried oregano
Directions:

Sauté onion in oil for 8 minutes; add garlic for 30 seconds.
Add okra, cook 5 minutes, stirring to reduce slime.
Stir in tomatoes, broth, paprika, and oregano; simmer 25 minutes.
Serve as a main over brown rice, top with green onions.
Macros (est. per serving, no rice): 210 cal, 6 g protein, 38 g carbs, 6 g fat, 10 g fiber, 220 mg sodium.

Bisque of Curried Pumpkin, Crawfish and Corn (lightened)
Creamy without heavy cream, thanks to evaporated milk and blended pumpkin.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
2 cloves garlic, minced
3 cups pumpkin purée (unsweetened)
3 cups no-salt-added chicken broth
1 cup evaporated milk
1 1/2 cups corn kernels
12 oz crawfish tails
2 tsp curry powder (salt-free)
Directions:

Cook onion in oil 7 minutes; add garlic, cook 30 seconds.
Stir in pumpkin, broth, curry, and corn; simmer 15 minutes.
Blend half the soup until smooth, then return to pot.
Stir in evaporated milk and crawfish tails, heat 3 minutes; don’t boil hard.
Macros (est. per serving): 320 cal, 23 g protein, 44 g carbs, 7 g fat, 8 g fiber, 480 mg sodium.

Corn and Crab Bisque (lightened)
Sweet corn plus crab tastes rich; puréed corn stands in for extra butter.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
2 cups corn kernels
4 cups no-salt-added chicken broth
1 cup evaporated skim milk
12 oz crabmeat (picked over)
1/2 tsp white pepper
Directions:

Sauté onion in oil for 7 minutes; add 1 1/2 cups corn, cook 2 minutes.
Add broth, simmer 12 minutes, then blend until mostly smooth.
Stir in evaporated skim milk and remaining corn, warm 3 minutes.
Fold in crab off the heat; serve with chives and lemon.
Macros (est. per serving): 290 cal, 22 g protein, 33 g carbs, 8 g fat, 4 g fiber, 520 mg sodium.

Rice and pasta dishes (11 satisfying one pot meals)

Chicken, Andouille, and Shrimp Jambalaya
Use parboiled brown rice for the right bite; watch sausage sodium and lean on spices.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced red bell pepper
1 cup diced celery
2 cloves garlic, minced
8 oz chicken andouille, sliced
8 oz chicken breast, diced
1 1/2 cups parboiled brown rice, rinsed
3 cups no-salt-added chicken broth
1 (14.5 oz) can no-salt-added diced tomatoes
8 oz shrimp, peeled
Directions:

Brown sausage and chicken in oil 6 minutes; stir in trinity, cook 6 minutes.
Add garlic, rice, broth, and tomatoes; bring to a boil.
Cover and simmer 35 to 40 minutes, until rice is tender (add 2 to 4 tbsp water if dry).
Stir in shrimp, cover 5 minutes, then fluff and serve with parsley.
Macros (est. per serving): 520 cal, 38 g protein, 58 g carbs, 15 g fat, 6 g fiber, 620 mg sodium.

Creole Tomato Jambalaya
This “red” jambalaya gets depth from tomato paste and browning, not salt.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced red bell pepper
1 cup diced celery
2 tbsp tomato paste
1 1/2 cups parboiled brown rice
3 1/2 cups no-salt-added chicken broth
2 tsp salt-free Creole Seasoning
Directions:

Sauté trinity in oil 8 minutes, then toast tomato paste 1 minute.
Stir in rice and seasoning, then add broth and bring to a boil.
Cover and simmer 35 to 40 minutes.
Rest 5 minutes off heat, then fluff with a fork.
Macros (est. per serving): 360 cal, 9 g protein, 70 g carbs, 7 g fat, 7 g fiber, 220 mg sodium.

Black-eyed Pea Jambalaya
Beans make it hearty and DASH-friendly; it’s like jambalaya meets red beans.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced red bell pepper
2 cloves garlic, minced
1 1/2 cups parboiled brown rice
3 1/2 cups no-salt-added chicken broth
2 (15 oz) cans no-salt-added black-eyed peas, rinsed
2 tsp salt-free Cajun seasoning
Directions:

Cook onion and bell pepper in oil 8 minutes; add garlic 30 seconds.
Add rice, broth, and seasoning; bring to a boil.
Cover and simmer 35 minutes; stir in peas, cover 5 minutes.
Rest 5 minutes, then serve with green onions and hot sauce (check sodium).
Macros (est. per serving): 440 cal, 16 g protein, 78 g carbs, 7 g fat, 12 g fiber, 260 mg sodium.

Red Beans and Rice with Smoked Sausage
Rinsed beans and no-salt broth keep sodium in check; mash some beans for creaminess.
Ingredients:

8 oz smoked turkey sausage, sliced
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
3 cloves garlic, minced
2 (15 oz) cans no-salt-added red beans, rinsed
2 cups no-salt-added chicken broth
2 tsp salt-free Creole seasoning
Directions:

Brown sausage 4 minutes, then add trinity and cook 8 minutes; add garlic 30 seconds.
Stir in beans, broth, and seasoning; simmer 20 minutes.
Mash 1 cup beans into the pot, then simmer 5 minutes more.
Serve over 1/2 cup cooked brown rice with parsley.
Macros (est. per serving, with rice): 520 cal, 26 g protein, 66 g carbs, 18 g fat, 12 g fiber, 650 mg sodium.

Cajun Dirty Rice (lean turkey, livers optional)
Dirty rice should taste toasted and spicy; browning and herbs give you that punch.
Ingredients:

1 tbsp olive oil
1 lb 93% lean ground turkey
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cups cooked brown rice
2 tsp salt-free Cajun seasoning
2 tbsp chopped parsley (optional)
Directions:

Brown turkey in oil for 6 minutes, breaking it up.
Add onion, celery, and bell pepper; cook 8 minutes.
Stir in cooked rice and seasoning, then cook 3 minutes to toast.
Turn off heat, add parsley, then serve hot.
Macros (est. per serving): 420 cal, 29 g protein, 40 g carbs, 16 g fat, 5 g fiber, 360 mg sodium.

Crawfish Rice
Quick skillet rice that feels restaurant-y; keep crawfish warm, not rubbery.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced bell pepper
2 cloves garlic, minced
3 cups cooked brown rice
12 oz crawfish tails
2 tbsp lemon juice
2 tsp salt-free Creole seasoning
Directions:

Cook onion and bell pepper in oil 8 minutes; add garlic 30 seconds.
Stir in rice and seasoning, cook 2 minutes.
Fold in crawfish tails, heat 2 to 3 minutes.
Finish with lemon juice and parsley, then serve.
Macros (est. per serving): 410 cal, 22 g protein, 60 g carbs, 8 g fat, 6 g fiber, 520 mg sodium.

Cajun Shrimp Pasta (lighter sauce)
Keep it creamy with evaporated skim milk and a spoon of yogurt, not a pile of cheese.
Ingredients:

8 oz whole-wheat penne
1 tbsp olive oil
1 lb shrimp, peeled
2 tsp salt-free Cajun seasoning
3 cloves garlic, minced
1 cup evaporated skim milk
1/4 cup plain nonfat Greek yogurt
2 cups baby spinach
Directions:

Cook pasta to al dente, reserve 1/2 cup pasta water, then drain.
Sauté shrimp in oil with seasoning 2 minutes per side; transfer to a plate.
Cook garlic 30 seconds, then stir in milk and spinach until wilted.
Turn heat low, whisk in yogurt, toss with pasta and shrimp, loosen with pasta water.
Macros (est. per serving): 480 cal, 38 g protein, 55 g carbs, 12 g fat, 7 g fiber, 520 mg sodium.

Blackened Chicken Mac and Cheese (reduced-fat, big flavor)
Use sharp cheese in a smaller amount; blackening spice does the heavy lifting.
Ingredients:

8 oz whole-wheat elbows
1 lb chicken breast cutlets
2 tsp salt-free blackening seasoning
1 1/4 cups 1% milk
1 tbsp cornstarch
3/4 cup reduced-fat sharp cheddar, shredded
2 tbsp grated Parmesan (optional)
Directions:

Cook pasta al dente, reserve 1/2 cup water, then drain.
Sear chicken with seasoning 3 to 4 minutes per side, then slice.
Whisk milk and cornstarch in the pot, simmer 2 minutes until thick.
Stir in cheese off heat, toss in pasta and water as needed, then top with chicken.
Macros (est. per serving): 560 cal, 46 g protein, 58 g carbs, 16 g fat, 8 g fiber, 520 mg sodium.

Crawfish Monica (DASH light version)
A New Orleans festival favorite, made lighter with yogurt and sautéed veg.
Ingredients:

8 oz whole-wheat fettuccine
1 tbsp olive oil
1 cup sliced mushrooms
1 cup diced bell pepper
2 cloves garlic, minced
1 cup evaporated skim milk
1/3 cup plain nonfat Greek yogurt
12 oz crawfish tails
Directions:

Cook pasta al dente, reserve 1/2 cup water, then drain.
Sauté mushrooms and bell pepper in oil 6 minutes; add garlic 30 seconds.
Stir in milk and warm 2 minutes; turn heat low, whisk in yogurt.
Fold in crawfish tails and pasta, warm 2 minutes, then loosen with pasta water.
Macros (est. per serving): 520 cal, 30 g protein, 70 g carbs, 12 g fat, 9 g fiber, 560 mg sodium.

Shrimp and Tasso Casserole (smoked turkey, extra veg)
Smoky flavor without salty tasso, thanks to smoked turkey and paprika.
Ingredients:

1 tbsp olive oil
1 cup diced onion
1 cup diced celery
1 cup diced bell pepper
1 cup chopped zucchini
8 oz smoked turkey, diced
1 lb shrimp, peeled
2 cups cooked brown rice
1 cup no-salt-added crushed tomatoes
Directions:

Sauté onion, celery, bell pepper, and zucchini 8 minutes in oil.
Stir in smoked turkey and tomatoes, simmer 5 minutes.
Fold in shrimp and cook 3 minutes, then stir in rice.
Spoon into a baking dish and bake 18 to 22 minutes at 375°F until bubbling.
Macros (est. per serving): 520 cal, 40 g protein, 58 g carbs, 14 g fat, 7 g fiber, 620 mg sodium.

Gumbo Fried Rice (leftover gumbo base, lots of veg)
This is the best use of leftover gumbo, thick, smoky, and packed with veggies.
Ingredients:

2 tsp sesame oil (or olive oil)
3 cups cooked brown rice (cold)
2 cups leftover gumbo base (mostly veg and broth, not too oily)
1 cup frozen peas and carrots
2 eggs, beaten
2 tbsp low-sodium soy sauce (or coconut aminos)
Directions:

Heat oil in a wok, scramble eggs 1 minute, then push to the side.
Add peas and carrots, cook 2 minutes, then add rice.
Pour in gumbo base, stir-fry 4 minutes until hot and coated.
Finish with soy sauce, taste, then serve with green onions.
Macros (est. per serving): 430 cal, 17 g protein, 63 g carbs, 12 g fat, 7 g fiber, 590 mg sodium.

Brown rice timing tip: parboiled brown rice cooks more like white rice (about 35 to 40 minutes). Regular long-grain brown rice can take 45 to 55 minutes, so add 1/2 to 1 cup extra broth as needed.

Seafood main dishes (11 coastal classics)

New Orleans BBQ Shrimp (butter reduced)
You still get that sticky pan sauce, just with less butter and more lemon.
Ingredients:

1 lb Gulf shrimp, shell-on if possible
1 tbsp olive oil
1 tbsp unsalted butter
4 cloves garlic, minced
1 tsp smoked paprika
1/2 tsp cayenne pepper (optional)
1 tsp low-sodium Worcestershire sauce
2 tbsp lemon juice
Directions:

Pat Gulf shrimp dry, then sauté in oil and unsalted butter 2 minutes per side.
Add garlic, spices, and Worcestershire sauce, stir 30 seconds.
Add lemon juice plus 2 tbsp water, simmer 2 minutes until glossy.
Serve with crusty low-sodium French bread or over cauliflower rice.
Macros (est. per serving): 260 cal, 28 g protein, 4 g carbs, 14 g fat, 0 g fiber, 420 mg sodium.

Blackened Redfish (salt-free blackening)
A ripping hot pan gives you the crust; salt-free spice keeps it DASH-friendly.
Ingredients:

4 redfish fillets (about 5 oz each)
2 tsp olive oil
2 tbsp salt-free blackening seasoning
1 tbsp lemon juice
Directions:

Pat fish dry, rub with oil and seasoning.
Sear in a hot skillet 2 to 3 minutes per side.
Rest 3 minutes, then squeeze lemon over top.
Serve with sautéed greens and brown rice.
Macros (est. per serving): 240 cal, 30 g protein, 2 g carbs, 12 g fat, 0 g fiber, 220 mg sodium.

Shrimp Creole
Tomatoes, trinity, and herbs make the sauce taste “finished” without extra salt.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cloves garlic, minced
1 (28 oz) can no-salt-added crushed tomatoes
1 lb shrimp, peeled
2 tsp salt-free Creole seasoning
Directions:

Cook trinity in oil 8 minutes; add garlic 30 seconds.
Add tomatoes and seasoning, simmer 15 minutes.
Stir in shrimp, cook 3 to 4 minutes until pink.
Serve over brown rice with parsley and lemon.
Macros (est. per serving, no rice): 260 cal, 28 g protein, 22 g carbs, 8 g fat, 6 g fiber, 420 mg sodium.

Crabmeat Ravigote (main over greens)
Bright, creamy, and crunchy; it eats like a seafood salad with purpose.
Ingredients:

12 oz jumbo lump crabmeat, picked over
4 cups mixed greens
1/2 cup diced cucumber
1/4 cup diced celery
1 tbsp capers, rinsed and chopped
3 tbsp plain nonfat Greek yogurt
1 tbsp Dijon mustard (low-sodium if possible)
2 tbsp lemon juice
Directions:

Whisk yogurt, mustard, lemon, and capers.
Fold dressing with crab, cucumber, and celery.
Spoon over greens (or into hollowed tomatoes).
Chill 10 minutes before serving for best flavor.
Macros (est. per serving): 220 cal, 24 g protein, 12 g carbs, 8 g fat, 3 g fiber, 420 mg sodium.

Oysters Rockefeller (lighter topping)
Skip the butter blanket; use spinach, herbs, and a little Parmesan for bite.
Ingredients:

24 oysters on the half shell (6 per serving)
2 cups chopped spinach
2 cloves garlic, minced
2 tbsp whole-wheat breadcrumbs
2 tbsp grated Parmesan
1 tsp olive oil
Directions:

Heat oven to 450°F and set oysters on a salt-covered baking tray for stability.
Sauté spinach and garlic in oil 2 minutes, then stir in breadcrumbs and Parmesan.
Top each oyster with a small spoon of mixture.
Bake 8 to 10 minutes, until oysters just curl at the edges.
Macros (est. per serving): 210 cal, 18 g protein, 14 g carbs, 9 g fat, 2 g fiber, 520 mg sodium.

Oysters Bienville (lightened sauce)
A lighter milk-based sauce keeps it classic without the heavy feel.
Ingredients:

24 oysters on the half shell
1 cup diced mushrooms
2 tbsp chopped green onions
1 tbsp olive oil
3/4 cup 1% milk
2 tsp cornstarch
2 tbsp grated Parmesan
Directions:

Sauté mushrooms and green onions in oil 5 minutes.
Whisk milk with cornstarch, simmer 2 minutes until thick.
Stir in Parmesan, then spoon sauce over oysters.
Bake at 450°F for 8 to 10 minutes, until bubbling.
Macros (est. per serving): 240 cal, 20 g protein, 16 g carbs, 10 g fat, 2 g fiber, 560 mg sodium.

Crawfish Pie (lighter crust option)
Use a top crust only, so you get the comfort without a buttery bottom layer.
Ingredients:

1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced bell pepper
2 cloves garlic, minced
12 oz crawfish tails
1/2 cup no-salt-added chicken broth
1 tsp salt-free Cajun seasoning
1 sheet refrigerated pie crust (top only)
Directions:

Cook onion and bell pepper in oil 8 minutes; add garlic 30 seconds.
Add crawfish tails, broth, and seasoning; simmer 5 minutes.
Spoon into a pie dish, top with crust, cut vents.
Bake at 400°F for 20 to 25 minutes, until golden.
Macros (est. per serving): 390 cal, 22 g protein, 40 g carbs, 16 g fat, 4 g fiber, 520 mg sodium.

Soft Shell Crabs Pontchartrain (pan-seared)
Quick sear, quick lemon sauce, and you’re done; cook just until crisp.
Ingredients:

4 cleaned soft shell crabs
3 tbsp whole-wheat flour
1 tsp salt-free Creole seasoning
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp no-salt-added chicken broth
Directions:

Dredge crabs in flour mixed with seasoning.
Pan-sear in oil 3 to 4 minutes per side until crisp.
Add broth and lemon to the pan, simmer 1 minute.
Spoon sauce over crabs and serve with salad.
Macros (est. per serving): 310 cal, 23 g protein, 20 g carbs, 16 g fat, 3 g fiber, 420 mg sodium.

Fried Catfish with Creole Tartar Sauce (oven air-fry option)
Crunchy coating, minimal oil; bake hot and don’t crowd the pan.
Ingredients:

4 catfish fillets (about 5 oz each)
1/2 cup cornmeal
1 tsp salt-free Cajun seasoning
1 egg, beaten
1 tbsp olive oil (for pan) or oil spray (for baking)
1/4 cup plain Greek yogurt
1 tbsp relish (low-sodium if possible)
1 tbsp lemon juice
Directions:

Heat oven to 425°F, or preheat air fryer to 400°F.
Dip fish in egg, then coat with cornmeal mixed with seasoning.
Bake 12 to 14 minutes (or air-fry 10 to 12 minutes), flipping once.
Stir yogurt, relish, and lemon for tartar sauce, then serve.
Macros (est. per serving): 340 cal, 33 g protein, 22 g carbs, 13 g fat, 2 g fiber, 420 mg sodium.

Snapper Roast Beef (Galatoire’s style, home-friendly)
It’s a famous mashup: baked snapper topped with roast beef “debris” gravy; keep it low-salt with no-salt stock.
Ingredients:

4 snapper fillets (about 5 oz each)
2 tsp olive oil
1/2 tsp black pepper
1 large onion, thin-sliced
2 cups no-salt-added beef broth
1 tbsp all-purpose flour + 2 tbsp water
8 oz cooked lean roast beef, shredded (unsalted if possible)
Directions:

Bake snapper at 400°F for 10 to 12 minutes, until it flakes.
Meanwhile, sauté onion in oil 10 minutes until browned.
Add broth and roast beef, simmer 10 minutes; thicken with flour slurry 2 minutes.
Spoon debris gravy over fish and serve with greens.
Macros (est. per serving): 360 cal, 38 g protein, 16 g carbs, 16 g fat, 2 g fiber, 520 mg sodium.

Baked Drum with Crabmeat Stuffing
Whole-grain crumbs and herbs keep the stuffing light; bake until the fish just flakes.
Ingredients:

4 drum fillets (about 6 oz each)
12 oz crabmeat, picked over
1/2 cup whole-wheat breadcrumbs
2 tbsp chopped parsley
2 tbsp chopped green onion
1 tbsp olive oil
1 tbsp lemon juice
Directions:

Heat oven to 400°F and oil a baking dish lightly.
Mix crab, breadcrumbs, parsley, green onion, oil, and lemon.
Top each fillet with stuffing, press gently.
Bake 14 to 16 minutes, until fish flakes and topping browns.
Macros (est. per serving): 360 cal, 44 g protein, 16 g carbs, 14 g fat, 3 g fiber, 520 mg sodium.

Seafood safety shortcut: cook most fish to opaque and flaky, and cook shrimp until pink and firm (usually 3 to 5 minutes). Avoid salty bottled marinades and seasoning blends, they add sodium fast.

Meat, poultry, po boys, and classic plates (11 hearty favorites)

Hot Roast Beef Po’Boy with Gravy (DASH gravy, portioned bread)
Use a smaller roll, pile on lettuce, and let the gravy bring the comfort.
Ingredients:

12 oz cooked lean roast beef, sliced
1 large onion, sliced
2 tsp olive oil
2 cups no-salt-added beef broth
1 tbsp cornstarch + 2 tbsp water
4 (6-inch) French bread rolls (or whole-grain sub rolls)
Directions:

Sauté onion in oil 10 minutes until browned.
Add broth and roast beef, simmer 10 minutes.
Stir in cornstarch slurry, simmer 2 minutes until thick.
Serve on French bread rolls with extra lettuce and tomato.
Macros (est. per serving): 520 cal, 38 g protein, 58 g carbs, 15 g fat, 4 g fiber, 620 mg sodium.

Fried Shrimp Po’Boy (oven or air-fry)
Cornmeal crunch, lemon, and pickles keep it exciting without salty batter.
Ingredients:

1 lb shrimp, peeled
1 egg, beaten
1/2 cup cornmeal
1 tsp salt-free Cajun seasoning
4 (6-inch) rolls
2 cups shredded lettuce
Directions:

Heat oven to 425°F, or air fryer to 400°F.
Dip shrimp in egg, then coat with cornmeal and seasoning.
Bake 10 to 12 minutes (or air-fry 8 to 10 minutes), shaking once.
Build sandwiches with lettuce and a squeeze of lemon.
Macros (est. per serving): 480 cal, 35 g protein, 55 g carbs, 12 g fat, 4 g fiber, 560 mg sodium.

Fried Oyster Po’Boy (minimal oil)
Pan-fry with a thin oil layer, or bake hot for less mess.
Ingredients:

16 oz shucked oysters, drained
1 egg, beaten
1/2 cup cornmeal
1 tsp salt-free Creole seasoning
2 tsp olive oil (for pan) or oil spray (for baking)
4 (6-inch) rolls
Directions:

Pat oysters dry, then coat with egg and cornmeal mixed with seasoning.
Pan-fry in a thin oil layer 2 minutes per side (or bake 10 to 12 minutes at 450°F).
Drain briefly on a rack so they stay crisp.
Serve on rolls with lettuce and lemon.
Macros (est. per serving): 510 cal, 28 g protein, 62 g carbs, 14 g fat, 3 g fiber, 620 mg sodium.

Muffuletta Sandwich (lower sodium olive salad)
Keep the vibe, just lighten the olive salad and shrink the bread portion.
Ingredients:

4 whole-grain pita rounds (or 4 small sandwich rolls)
8 oz roasted turkey breast, sliced (low-sodium if possible)
4 oz part-skim mozzarella, sliced
1/2 cup chopped olives, rinsed
1/2 cup chopped roasted red peppers
2 tbsp red wine vinegar
Directions:

Mix olives, peppers, and vinegar, then rest 10 minutes.
Toast pita lightly for structure.
Layer turkey and mozzarella, then spoon on olive mix.
Press 2 minutes, then slice and serve with salad.
Macros (est. per serving): 460 cal, 33 g protein, 46 g carbs, 16 g fat, 7 g fiber, 650 mg sodium.

Creole Breaded Pork Chops (baked)
Oven-baked chops stay juicy if you don’t overcook; use panko for crunch.
Ingredients:

4 boneless pork chops (about 5 oz each, trimmed)
1 egg, beaten
1/2 cup whole-wheat panko
2 tsp salt-free Creole seasoning
1 tsp olive oil (for the pan)
Directions:

Heat oven to 425°F and oil a sheet pan lightly.
Dip chops in egg, then coat with panko mixed with seasoning.
Bake 18 to 22 minutes, flipping once, until cooked through.
Rest 5 minutes before serving with greens.
Macros (est. per serving): 340 cal, 36 g protein, 14 g carbs, 15 g fat, 3 g fiber, 340 mg sodium.

Smothered Chicken with Gravy (no-salt broth)
Onions cook down into a sweet, thick gravy, like comfort in a ladle.
Ingredients:

1 1/2 lb bone-in chicken thighs, skin removed
2 tsp olive oil
2 large onions, sliced
2 cups no-salt-added chicken broth
1 tbsp flour + 2 tbsp water
1 tsp dried thyme
Directions:

Brown chicken in oil 4 minutes per side; transfer to a plate.
Cook onions 12 minutes until deep golden.
Add broth and thyme, return chicken, cover and simmer 30 minutes.
Stir in flour slurry, simmer 3 minutes, then serve with cauliflower mash.
Macros (est. per serving): 420 cal, 38 g protein, 16 g carbs, 22 g fat, 2 g fiber, 360 mg sodium.

Veal Paillard (lemon caper, low-sodium capers rinsed)
Fast, bright, and classic; rinsing capers trims a lot of sodium.
Ingredients:

4 veal cutlets (about 4 oz each), pounded thin
2 tsp olive oil
1/2 cup no-salt-added chicken broth
1 tbsp capers, rinsed and chopped
2 tbsp lemon juice
Directions:

Sear cutlets in oil 1 to 2 minutes per side; transfer to plates.
Add broth to the pan, simmer 2 minutes, scraping browned bits.
Stir in capers and lemon juice.
Spoon sauce over veal and serve with arugula.
Macros (est. per serving): 220 cal, 27 g protein, 3 g carbs, 10 g fat, 0 g fiber, 260 mg sodium.

Creole Lamb Shanks (tomato braise, leaner approach)
Shanks are rich, so keep portions sensible and let tomatoes carry the sauce.
Ingredients:

4 small lamb shanks (trim visible fat)
1 tbsp olive oil
1 1/2 cups diced onion
2 cups no-salt-added crushed tomatoes
2 cups no-salt-added beef broth
2 tsp salt-free Creole seasoning
Directions:

Brown shanks in oil 8 minutes total; add onion, cook 5 minutes.
Add tomatoes, broth, and seasoning, then bring to a simmer.
Cover and braise at 325°F for 2 to 2 1/2 hours, until tender.
Skim fat, then serve with brown rice and green beans.
Macros (est. per serving): 520 cal, 42 g protein, 22 g carbs, 28 g fat, 4 g fiber, 520 mg sodium.

Grillades and Grits (lean beef, tomato gravy)
Tender beef medallions plus tomato gravy is pure New Orleans comfort.
Ingredients:

1 lb top round steak, cut thin
1 tbsp olive oil
1 1/2 cups diced onion
2 cups no-salt-added crushed tomatoes
1 1/2 cups no-salt-added beef broth
1 cup Stone ground grits (dry)
Directions:

Brown beef in oil 2 minutes per side; set aside.
Cook onion 8 minutes, then add tomatoes and broth, simmer 10 minutes.
Return beef and simmer 20 minutes until tender.
Cook Stone ground grits per package using water, then spoon beef and gravy over grits.
Macros (est. per serving): 560 cal, 40 g protein, 62 g carbs, 16 g fat, 5 g fiber, 420 mg sodium.

Chicken Pontalba (trinity, peas, light sauce)
It’s like chicken stew with a Creole accent, brightened with peas and herbs.
Ingredients:

1 lb chicken breast, diced
1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced celery
1 cup diced bell pepper
2 cups no-salt-added chicken broth
1 cup frozen peas
Directions:

Brown chicken in oil 5 minutes.
Add onion, celery, and bell pepper, cook 8 minutes.
Add broth, deglaze with a splash of white wine if desired, simmer 15 minutes, then stir in peas for 3 minutes.
Serve over brown rice with parsley and lemon.
Macros (est. per serving, no rice): 320 cal, 36 g protein, 20 g carbs, 10 g fat, 5 g fiber, 360 mg sodium.

Alligator Sauce Piquant (or chicken substitute)
A spicy tomato braise that works with alligator, chicken, or turkey; add a pinch of cayenne pepper for heat.
Ingredients:

1 lb alligator meat (or chicken breast), diced
1 tbsp olive oil
1 1/2 cups diced onion
1 cup diced bell pepper
2 cups no-salt-added crushed tomatoes
2 cups no-salt-added chicken broth
2 tsp salt-free Cajun seasoning
Directions:

Brown meat in oil 6 minutes.
Add onion and bell pepper, cook 8 minutes.
Add tomatoes, broth, and seasoning, then simmer 35 minutes.
Serve over cauliflower rice with scallions.
Macros (est. per serving, chicken): 330 cal, 36 g protein, 22 g carbs, 10 g fat, 5 g fiber, 420 mg sodium.

Cajun and Creole specialties that still fit a DASH plate (6 crowd pleasers)

Smothered Shrimp and Grits (light gravy)
A lighter pan gravy keeps the shrimp and grits cozy, while shrimp stays the star.
Ingredients:

1 lb shrimp, peeled
2 tsp olive oil
1 1/2 cups sliced onions
2 cups no-salt-added chicken broth
1 tbsp flour + 2 tbsp water
1 cup Stone ground grits (dry)
Directions:

Cook Stone ground grits per package with water; keep warm.
Sauté onions in oil 10 minutes; add broth and simmer 5 minutes.
Thicken with flour slurry 2 minutes, then add shrimp for 3 minutes.
Spoon shrimp gravy over grits and top with scallions.
Macros (est. per serving): 520 cal, 38 g protein, 62 g carbs, 12 g fat, 3 g fiber, 520 mg sodium.

Natchitoches Meat Pies (baked, lean filling)
All the savory goodness, baked instead of fried, and portioned for real life.
Ingredients:

1 lb 93% lean ground beef
1 cup diced onion
1 tsp salt-free Cajun seasoning
1 tbsp tomato paste
1 package (8 oz) refrigerated biscuit dough (8 biscuits)
1 egg, beaten (for wash)
Directions:

Brown beef 6 minutes, add onion 5 minutes, then stir in seasoning and tomato paste.
Flatten biscuits, add 2 tbsp filling, fold, and crimp edges.
Brush with egg wash and bake at 400°F for 18 to 22 minutes.
Rest 5 minutes, then serve with a big salad.
Macros (est. per serving, 2 pies): 540 cal, 30 g protein, 54 g carbs, 22 g fat, 3 g fiber, 620 mg sodium.

Boudin Balls (oven baked, brown rice, sodium control)
This scratches the boudin itch without a salty casing; spice and herbs carry flavor.
Ingredients:

1 lb 93% lean ground turkey
2 cups cooked brown rice
1 cup diced onion
1 tsp salt-free Cajun seasoning
1 egg, beaten
1/2 cup whole-wheat panko
Directions:

Sauté onion 6 minutes, then cook turkey 6 minutes until done.
Mix turkey, rice, seasoning, and egg, then roll into 16 balls.
Coat with panko, then bake at 425°F for 18 to 20 minutes, turning once.
Serve with mustard or hot sauce (check sodium).
Macros (est. per serving, 4 balls): 430 cal, 28 g protein, 50 g carbs, 12 g fat, 5 g fiber, 360 mg sodium.

Crawfish Boil (salt-free spice bag approach)
Season the water like tea, not like the ocean; you can always add heat later.
Ingredients:

2 lb live crawfish, purged
2 ears corn, halved
1 lb baby potatoes
1 lemon, halved
2 tbsp salt-free Cajun seasoning
2 bay leaves
1 tbsp black peppercorns
Directions:

Bring a large pot of water to a boil with lemon, bay, peppercorns, and seasoning (use a spice bag if you have one).
Add potatoes, boil 10 minutes, then add corn for 5 minutes.
Add crawfish, boil 3 minutes, then turn off heat and steep 10 minutes.
Drain and serve with extra lemon and a salt-free spice sprinkle.
Macros (est. per serving): 360 cal, 34 g protein, 34 g carbs, 10 g fat, 5 g fiber, 520 mg sodium.

Blue Crab Beignets (baked or pan, yogurt dip)
Savory “puffs” that feel like party food, but fit a DASH plate.
Ingredients:

12 oz crabmeat, picked over
2 eggs
1/2 cup whole-wheat flour
1/2 cup 1% milk
2 tbsp chopped green onions
1 tsp salt-free Creole seasoning
Directions:

Heat oven to 400°F and oil a mini muffin pan lightly.
Whisk eggs, flour, milk, green onions, and seasoning, then fold in crab.
Spoon into pan and bake 14 to 16 minutes until puffed and set.
Serve with a dip of Greek yogurt plus lemon juice.
Macros (est. per serving): 260 cal, 26 g protein, 20 g carbs, 8 g fat, 2 g fiber, 520 mg sodium.

Creole Pork Tenderloin (roasted with spices and citrus)
Tenderloin stays lean and juicy; citrus and spice make it taste “weekend special.”
Ingredients:

1 1/2 lb pork tenderloin, trimmed
2 tsp olive oil
2 tsp salt-free Creole seasoning
1 orange, juiced (about 1/4 cup)
2 cloves garlic, minced
Directions:

Heat oven to 425°F and rub pork with oil, seasoning, and garlic.
Roast 18 to 22 minutes, until 145°F in the thickest part.
Rest 10 minutes, then slice.
Spoon orange juice over slices and serve with roasted vegetables.
Macros (est. per serving): 320 cal, 38 g protein, 7 g carbs, 14 g fat, 1 g fiber, 260 mg sodium.

Make the list doable: smart meal prep, shopping shortcuts, and freezer tips

New Orleans DASH cooking gets easy when you prep the building blocks once. Think of it like setting up dominoes. When weeknight dinner hits, you only have to nudge the first one.

Your one hour prep plan for the Holy Trinity and flavor bases

Chop onion, celery, and bell pepper in one big batch (aim for equal parts). Portion into 1-cup freezer bags, press flat, and stack like files so they thaw fast. Store trinity up to 4 days in the fridge or up to 3 months in the freezer.

Next, blitz a quick garlic herb paste (minced garlic + parsley + green onions + lemon juice + a little olive oil). Keep it 3 to 4 days refrigerated or 2 to 3 months frozen in ice cube trays.

Mix a jar of salt-free Cajun seasoning perfect for Cajun cooking (paprika, garlic powder, onion powder, black pepper, thyme, oregano, cayenne). It keeps 6 months in a cool pantry.

For gumbo nights, prep a quick roux: toast flour in a dry skillet until tan to light brown, cool, then store 1 month in the pantry or 3 months frozen.

Label bags with the date and “1 cup”, your future self will thank you.

Freezer friendly picks from the 50 (and how to reheat without drying out)

The best freezer wins are gumbo, jambalaya base, red beans, and étouffée sauce (freeze sauces and stews, cook fresh rice later). Cool fast, portion, then freeze flat.

Thaw overnight in the fridge, then reheat gently with a splash of no-salt broth. Finish with lemon juice and fresh parsley to wake up the flavor. If seafood is involved, freeze the base and add shrimp, crab, or oysters fresh when reheating.

How to keep sodium down at the store

Use a quick label habit: aim for under 140 mg sodium per serving when you can. Grab no-salt-added tomatoes and beans, plus reduced-sodium stock. Also watch “quiet” sodium sources like bread, cheese, sausage, pickles, and condiments.

Rinse canned beans and veggies under water for 20 seconds, it helps. When possible, buy plain fresh meats and season them yourself, because pre-marinated cuts usually hide extra salt.

Serving it like New Orleans, while staying DASH balanced

New Orleans mains bring the comfort, but your plate sets the tone. Build it like this: half vegetables, a reasonable starch (about 1/2 cup cooked), and a lean protein-forward bowl of gumbo, étouffée, or jambalaya. Then add a few bright extras so every bite tastes finished, not “diet.”

Better sides for gumbo, étouffée, and jambalaya nights

These dishes already feel rich, so sides should bring crunch, greens, and color. For a classic, cozy spread, rotate a few of these:

Collards or mustard greens: Simmer with onion, garlic, black pepper, and a splash of cider vinegar.
Cabbage slaw: Toss shredded cabbage with lemon juice, a little olive oil, and celery seed.
Okra: Roast or air-fry with smoked paprika for a crisp edge.
Roasted sweet potatoes: Cubes cook fast and add sweetness that balances spice.
Corn maque choux (light): Use sautéed onion, bell pepper, corn, and a spoon of yogurt instead of cream.
Green salad with citrus vinaigrette: Orange or lemon juice keeps it bright next to a dark roux.

For the starch, choose brown rice or quinoa, then keep it to a scoop, not a mound. Hosting idea: set out small bowls of sides, so everyone can build their own balanced plate.

Condiments and toppings that add punch, not salt

Finish like a local, but skip the salty hits. Try lemon wedges, sliced scallions, and chopped parsley for instant lift. Add low-salt pickled onions for tang, or a vinegar-forward pepper sauce you make at home. For crunch, sprinkle toasted breadcrumbs with herbs, or spoon on a yogurt remoulade (yogurt, lemon, paprika, garlic).

Taste first, then season. Often, acid and herbs fix “flat” faster than salt.

DASH-friendly ways to end a meal with Pecan Pralines

Cap off your New Orleans feast with lightened Pecan Pralines for a satisfying, sodium-smart close. Start your Pecan Pralines by toasting pecans and mixing with a modest amount of brown sugar, plus pure vanilla extract for depth. Drop spoonfuls to create that melt-in-your-mouth treat, capturing the essence of classic Southern pecan praline candy. Boost flavor in subsequent batches of Pecan Pralines with another hit of vanilla extract and even less brown sugar. Pair these Pecan Pralines with a simplified Bananas Foster using fresh bananas and a touch of rum extract, or save a full Bananas Foster flambé for rare treats while keeping Pecan Pralines your everyday DASH dessert star.

Enjoy!

These 50 New Orleans DASH main dish recipes prove you can enjoy Southern comfort food classics on the table while keeping sodium in check, without sacrificing the soul of the dish. Gumbo, jambalaya, étouffée, po’boys, and seafood plates still taste like New Orleans because you build flavor in layers, browned bits, toasted spices, a good roux, then finish with lemon, vinegar, herbs, and scallions.

To make this list work on busy weeks, pick one recipe from each category (soups and stews, rice and pasta, seafood, and hearty plates). Then mix and match for a simple weekly plan. For example, freeze a gumbo base, cook fresh rice later, and add seafood at the end so it stays tender.

Most importantly, focus on technique and salt-free seasoning blends, not the shaker. Save the list of these New Orleans style recipes, shop once, cook two dishes, and use leftovers for lunches.