The Best 50 Southern DASH Breakfast Recipes: Easy

Southern DASH breakfast recipes hit different, but they don’t have to hit your sodium goals, too. This list pulls the comfort flavors you want (think peaches, pecans, grits, collards, sweet potatoes, and even okra) and keeps them week-morning practical. Most importantly, every recipe is built to feel hearty while supporting that style of eating.

The DASH diet (dietary approaches to stop hypertension) is known for helping support healthy blood pressure. These DASH diet recipes do that by keeping sodium in check while focusing on high-fiber foods that support weight loss recipes, potassium-rich produce, and lean protein. In other words, you’ll see more fruit, veggies, beans, whole grains, low-fat dairy, and smart portions of nuts and seeds.

“Southern” in this post means the Southern breakfast recipes you grew up on, just made lighter. You’ll still get cinnamon-kissed oats that taste like peach cobbler, savory bowls with greens, and grits that don’t rely on a salt bomb to taste good. Also, expect plenty of options that work whether you like sweet breakfasts, savory plates, or something in between.

Inside, you’ll find 50 recipes written for real life. Each one includes an ingredient list with one item per line and exact measurements, then directions with clear steps on separate lines. When available, you’ll also get macros (calories, protein, carbs, fat, fiber, sodium), so you can plan without guessing.

A quick note on nutrition facts: macros are estimates, and they can change based on brands and portion sizes. Still, they’re a helpful guide, especially if you’re comparing choices or watching sodium closely.

If mornings are rushed, don’t worry. Many healthy breakfast ideas include time-savers like freezer-friendly breakfast sandwiches, make-ahead casseroles, overnight oats, and mix-and-match prep ideas that keep you fed all week.

Hearty grains, oats, and grits (10 filling DASH breakfasts)

Whole grains do a lot of heavy lifting in a DASH-friendly breakfast. First, they bring fiber, which helps you feel full longer and supports steady digestion. Whole grain options digest more slowly than refined grains, so your energy stays more even and you avoid that mid-morning crash. Most importantly, oats like overnight oatmeal, barley, quinoa, and whole-grain cornmeal fit the DASH pattern because they pair well with fruit, nuts, and low-fat dairy, all without needing much sodium to taste satisfying.

A few quick habits make these breakfasts work even better:

Choose unsalted nuts and seeds (or “no-salt-added”) so the crunch doesn’t come with a sodium spike.
Use cinnamon, vanilla, and fresh fruit to add sweetness, instead of extra sugar.
Cook oats, grits, and grains in low-fat milk (or a mix of milk and water) for creaminess without loading up on salt.

If a breakfast keeps you full and your sodium low, it’s easier to stick with DASH for the rest of the day.

Steel-Cut Oats with Pecans and Peaches (serves 2)

A warm bowl that tastes like peach cobbler, thanks to cinnamon, vanilla, and toasted pecans.

Ingredients

1/2 cup dry steel-cut oats
1 1/2 cups water
1/2 cup 1% milk
1 medium peach, diced (about 1 cup)
2 tablespoons chopped unsalted pecans
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 teaspoon honey (optional)

Directions

Bring water to a boil.
Stir in oats, reduce heat to low, simmer 20 to 25 minutes, stirring often.
Stir in milk, cinnamon, and vanilla, cook 2 minutes.
Divide into bowls, top with peaches and pecans.
Drizzle honey if using.

Macros per serving (estimated)

Calories: about 330
Protein: 10 g
Carbs: 52 g
Fat: 10 g
Fiber: 7 g
Sodium: about 60 mg

Overnight Oats with Chia Seeds and Berries (serves 1)

Creamy, cool, and ready when you are, with chia doing the thickening overnight.

Ingredients

1/2 cup old-fashioned rolled oats
1 tablespoon chia seeds
3/4 cup unsweetened almond milk
1/2 cup mixed berries (fresh or frozen)
2 tablespoons plain nonfat Greek yogurt
1/2 teaspoon cinnamon
1 teaspoon maple syrup (optional)

Directions

Add oats, chia, almond milk, cinnamon, and maple syrup to a jar.
Stir well, cover, refrigerate at least 6 hours.
Top with yogurt and berries before eating.

Macros per serving (estimated)

Calories: about 340
Protein: 18 g
Carbs: 50 g
Fat: 9 g
Fiber: 11 g
Sodium: about 120 mg

Whole-Grain Grits with Low-Fat Cheddar (serves 2)

Stone-ground cheese grits turn rich and savory with a little cheddar and a lot of stirring.

Ingredients

1/2 cup stone-ground grits
2 cups water
1/2 cup 1% milk
1/4 cup shredded reduced-fat cheddar
1 tablespoon chopped green onion
1/4 teaspoon black pepper
1/8 teaspoon garlic powder

Directions

Bring water to a gentle boil.
Whisk in grits, reduce heat to low.
Simmer 20 to 25 minutes, whisking often.
Stir in milk, cheddar, pepper, and garlic powder, cook 2 minutes.
Top with green onion.

Macros per serving (estimated)

Calories: about 260
Protein: 12 g
Carbs: 38 g
Fat: 7 g
Fiber: 2 g
Sodium: about 250 mg (varies by cheese)

Baked Oatmeal with Apples and Cinnamon (serves 6)

This sliceable baked oatmeal feels like a cozy breakfast casserole, minus the salt.

Ingredients

2 cups old-fashioned rolled oats
1 1/2 cups 1% milk
1/2 cup unsweetened applesauce
2 large eggs
1 large apple, diced (about 1 1/2 cups)
1/4 cup chopped unsalted walnuts (optional)
2 teaspoons cinnamon
1 1/2 teaspoons baking powder
1 teaspoon vanilla extract
2 tablespoons maple syrup (optional)

Directions

Heat oven to 375°F.
Lightly coat an 8×8-inch dish with cooking spray.
Whisk milk, applesauce, eggs, vanilla, and maple syrup.
Stir in oats, baking powder, cinnamon, apple, and walnuts.
Bake 30 to 35 minutes until set.
Cool 5 minutes, slice and serve.

Macros per serving (estimated)

Calories: about 220
Protein: 8 g
Carbs: 35 g
Fat: 6 g
Fiber: 5 g
Sodium: about 95 mg

Quinoa Breakfast Bowl with Dried Fruit and Nuts (serves 2)

Quinoa cooks fast and brings extra protein, so this bowl stays with you.

Ingredients

1/2 cup dry quinoa, rinsed
1 cup water
1/2 cup 1% milk
2 tablespoons chopped dried apricots or raisins
2 tablespoons sliced almonds (unsalted)
1/2 teaspoon cinnamon
1 teaspoon vanilla extract
1 teaspoon honey (optional)

Directions

Combine quinoa and water, bring to a boil.
Cover, reduce heat, simmer 15 minutes.
Stir in milk, cinnamon, and vanilla, heat 2 minutes.
Divide into bowls, top with dried fruit and almonds.
Add honey if using.

Macros per serving (estimated)

Calories: about 320
Protein: 11 g
Carbs: 50 g
Fat: 8 g
Fiber: 6 g
Sodium: about 70 mg

Buttermilk Oatmeal Pancakes with Whole Wheat Flour (serves 4, makes about 8 pancakes)

These pancakes taste like a weekend treat, but they’re built on oats and whole wheat.

Ingredients

3/4 cup whole wheat flour
3/4 cup rolled oats
1 tablespoon baking powder
1 teaspoon cinnamon
1 large egg
1 cup low-fat buttermilk
1/2 cup 1% milk
1 tablespoon canola oil
1 teaspoon vanilla extract
1 cup blueberries (optional)
Cooking spray

Directions

Mix flour, oats, baking powder, and cinnamon.
Whisk egg, buttermilk, milk, oil, and vanilla.
Stir wet into dry until just mixed.
Heat a nonstick skillet, coat lightly with spray.
Pour 1/4 cup batter per pancake, cook until bubbles form, flip and cook 1 to 2 minutes.
Serve with fresh fruit instead of syrup, or use 1 teaspoon maple syrup.

Macros per serving (estimated, 2 pancakes without blueberries)

Calories: about 260
Protein: 10 g
Carbs: 40 g
Fat: 7 g
Fiber: 6 g
Sodium: about 280 mg (from baking powder and buttermilk)

Savory Cornmeal Mush with Herbs (serves 4)

Think of this like a soft polenta bowl, ready for greens or mushrooms on top.

Ingredients

1 cup yellow cornmeal
4 cups water
1 tablespoon olive oil
1 tablespoon chopped fresh parsley
1 teaspoon chopped fresh thyme
1/2 teaspoon onion powder
1/4 teaspoon black pepper
1 cup sautéed spinach or mushrooms (optional topping)

Directions

Bring water to a boil.
Slowly whisk in cornmeal to prevent lumps.
Reduce heat to low, cook 15 to 20 minutes, stirring often.
Stir in olive oil, herbs, onion powder, and pepper.
Spoon into bowls and add veggie topping.

Macros per serving (estimated, without topping)

Calories: about 190
Protein: 4 g
Carbs: 36 g
Fat: 4.5 g
Fiber: 3 g
Sodium: about 15 mg

Barley Breakfast Porridge with Maple Cinnamon (serves 4)

Barley turns chewy and comforting, like oatmeal’s heartier cousin. It’s a great make ahead breakfast; store leftovers in the fridge for up to 3 days and reheat with extra milk.

Ingredients

1 cup pearl barley
3 cups water
1 cup 1% milk
1 teaspoon cinnamon
1 teaspoon vanilla extract
2 tablespoons maple syrup
1/2 cup sliced strawberries or peaches (optional)

Directions

Combine barley and water, bring to a boil.
Reduce heat, cover, simmer 35 to 45 minutes until tender.
Stir in milk, cinnamon, vanilla, and maple syrup, warm 2 minutes.
Serve with fruit if using.

Macros per serving (estimated, without fruit)

Calories: about 250
Protein: 8 g
Carbs: 48 g
Fat: 3 g
Fiber: 7 g
Sodium: about 60 mg

Whole Wheat Biscuit Breakfast Sandwich with Turkey Bacon and Egg (serves 4, makes 4 sandwiches)

You still get that Southern biscuit feel with these homemade biscuits, but with whole wheat and smarter sodium choices.

Ingredients

1 1/2 cups whole wheat flour
1 tablespoon baking powder
1/2 teaspoon sugar
3 tablespoons cold unsalted butter
3/4 cup low-fat buttermilk
4 large eggs
4 slices low-sodium turkey bacon
4 tomato slices
2 cups baby spinach
Black pepper to taste

Directions

Heat oven to 425°F.
Mix flour, baking powder, and sugar.
Cut in butter until crumbly.
Stir in buttermilk, pat dough, cut 4 biscuits.
Bake 12 to 14 minutes.
Cook turkey bacon in a nonstick pan.
Scramble or fry eggs in a nonstick pan (use cooking spray).
Split biscuits, add spinach, tomato, egg, and turkey bacon, add pepper.

Macros per sandwich (estimated)

Calories: about 360
Protein: 22 g
Carbs: 40 g
Fat: 13 g
Fiber: 7 g
Sodium: about 450 mg (varies by turkey bacon)

For lower sodium, pick the lowest-sodium turkey bacon you can find, or swap in sliced avocado and extra tomato.

Sweet Potato Hash with Thyme and Onions (serves 4)

This skillet hash is naturally sweet and savory, with crispy edges and soft centers.

Ingredients

2 medium sweet potatoes, peeled and diced (about 4 cups)
1 medium onion, diced
1 red bell pepper, diced
1 tablespoon olive oil
1 teaspoon dried thyme
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
2 tablespoons water
2 tablespoons chopped scallions (optional)

Directions

Heat olive oil in a large skillet over medium.
Add sweet potatoes, onion, and bell pepper.
Add thyme, paprika, pepper, and water.
Cover and cook 10 minutes, stirring once.
Uncover and cook 8 to 10 minutes until browned and tender.
Top with scallions.

Macros per serving (estimated)

Calories: about 190
Protein: 3 g
Carbs: 34 g
Fat: 5 g
Fiber: 6 g
Sodium: about 45 mg

Eggs, skillets, and casseroles that feel like a Southern brunch (10 protein-packed recipes)

A Southern-style egg breakfast, perfect for a weekend brunch, can stay DASH-friendly if you build flavor first, then add salt only if you truly need it. Start by loading the pan with fresh vegetables (greens, mushrooms, tomatoes, peppers, okra). They add volume and potassium, plus they make eggs taste richer. Next, pick high-quality protein like low-sodium ham in a measured amount, or skip meat and use beans or tofu instead. Cheese can still fit, just keep it reduced-fat and use a light hand so sodium stays reasonable.

Seasoning matters more than ever for a skillet breakfast. Use black pepper, smoked paprika, garlic powder, dried oregano, fresh herbs, and a squeeze of lemon for a bright finish. Those choices give you the “brunch” feel without a salty aftertaste.

For food safety, cook eggs and egg casseroles to 160°F in the center. If you’re meal-prepping, cool leftovers quickly and refrigerate within 2 hours. When you reheat, warm portions until steaming hot.

For a heart-healthy breakfast, if your eggs taste “flat,” add acid first (lemon juice or salsa), then herbs, then spice. Salt is the last step, not the first.

Crustless Ham and Collard Green Quiche (serves 6)

This breakfast casserole brings the brunch energy you want, just without the crust. Collards bring that slow-cooked Southern taste, while the eggs set into neat, sliceable wedges for grab-and-go mornings. Use the lowest-sodium ham you can find, because that’s where most of the salt hides.

Ingredients

Cooking spray
2 cups chopped collard greens (stems removed)
1/2 cup diced onion
1 teaspoon olive oil
6 large eggs
1 cup 1% milk
3/4 cup diced low-sodium ham
1/2 cup shredded reduced-fat Swiss
1/4 teaspoon black pepper
1/8 teaspoon nutmeg (optional)

Directions

Heat oven to 375°F.
Sauté collards and onion in olive oil 5 to 7 minutes, until tender.
Whisk eggs, milk, pepper, and nutmeg.
Stir in ham, collards, and cheese.
Pour into a sprayed 9-inch pie dish.
Bake 30 to 35 minutes, until set (aim for 160°F in the center).
Rest 10 minutes, then slice.

Macros per serving (estimated)

Calories: about 190
Protein: 16 g
Carbs: 6 g
Fat: 11 g
Fiber: 1 g
Sodium: about 420 mg (varies by ham and cheese)

Spinach and Mushroom Frittata (serves 4)

Think of this as a skillet “omelet pie.” Mushrooms add a meaty bite, and spinach melts right in, so every slice feels hearty. Feta gives tang, so you don’t miss extra salt.

Ingredients

1 teaspoon olive oil
2 cups sliced mushrooms
2 cups baby spinach
6 large eggs
1/4 cup 1% milk
1/4 cup crumbled feta (reduced sodium if available)
1/4 teaspoon black pepper
1/2 teaspoon dried oregano

Directions

Heat oven to 375°F.
Sauté mushrooms in olive oil 5 minutes.
Add spinach, cook 1 minute, until wilted.
Whisk eggs, milk, pepper, and oregano.
Pour eggs into an oven-safe skillet over the vegetables.
Sprinkle feta on top.
Bake 12 to 15 minutes, until set (160°F in the center).
Cool 5 minutes, then slice.

Macros per serving (estimated)

Calories: about 200
Protein: 15 g
Carbs: 5 g
Fat: 13 g
Fiber: 1 g
Sodium: about 300 mg

Egg White Scramble with Tomatoes and Okra (serves 2)

Okra and tomatoes cook down into a saucy base that feels like something you’d eat at a weekend brunch counter. This scrambled eggs dish keeps it light but still high-protein, and smoked paprika adds that “bacon-y” aroma without meat.

Ingredients

1 teaspoon olive oil
1 cup sliced okra (fresh or frozen)
1 cup diced tomatoes
1/4 cup diced onion
1 cup liquid egg whites
1/4 teaspoon black pepper
1/2 teaspoon smoked paprika
1 tablespoon chopped fresh parsley

Directions

Sauté okra and onion in olive oil 5 minutes.
Add tomatoes, cook 2 minutes.
Pour in egg whites, then stir gently until set.
Season with pepper and smoked paprika.
Top with parsley and serve hot.

Macros per serving (estimated)

Calories: about 140
Protein: 18 g
Carbs: 10 g
Fat: 3.5 g
Fiber: 4 g
Sodium: about 220 mg (varies by egg whites brand)

Southwest Egg Scramble with Black Beans and Salsa (serves 2)

This easy breakfast scramble eats like a breakfast bowl from your favorite diner, but you control the sodium. Rinsing the beans helps, and a low-sodium salsa does most of the seasoning for you. The result is filling, high-fiber, and bright with scrambled eggs.

Ingredients

4 large eggs
1/2 cup no-salt-added black beans, rinsed and drained
1/2 cup low-sodium salsa
1/2 cup diced bell pepper
2 tablespoons chopped cilantro
1 teaspoon olive oil
1/4 teaspoon cumin
Black pepper to taste

Directions

Sauté bell pepper in olive oil 3 minutes.
Add beans, salsa, cumin, and black pepper, warm 2 minutes.
Whisk eggs, then pour into the skillet.
Stir until eggs are cooked and no liquid remains.
Top with cilantro and serve.

Macros per serving (estimated)

Calories: about 290
Protein: 19 g
Carbs: 18 g
Fat: 16 g
Fiber: 6 g
Sodium: about 320 mg (depends on salsa)

Spiralized Sweet Potato and Egg Nests (serves 4)

These look fancy, but they’re basically a hash brown and egg baked together. Sweet potatoes bring fiber and natural sweetness, while the egg adds protein and that brunch-plate finish. If you like a firmer yolk, bake 1 to 2 minutes longer.

Ingredients

Cooking spray
2 medium sweet potatoes, spiralized (about 5 cups)
1 teaspoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
4 large eggs
2 tablespoons chopped chives

Directions

Heat oven to 400°F.
Toss sweet potato spirals with olive oil, garlic powder, paprika, and pepper.
Spray a muffin tin.
Press spirals into 4 cups to form nests.
Bake 12 minutes.
Crack 1 egg into each nest.
Bake 8 to 10 minutes, until whites set (cook through to 160°F if you prefer).
Top with chives and serve warm.

Macros per nest (estimated)

Calories: about 180
Protein: 7 g
Carbs: 22 g
Fat: 7 g
Fiber: 4 g
Sodium: about 70 mg

Poached Eggs on Asparagus Spears with Lemon Pepper (serves 2)

This is the “light but satisfying” brunch plate. Asparagus stays crisp-tender, and the lemon brightens everything so the dish tastes seasoned without salt. If poaching feels fussy, crack eggs into small cups first, then slide them in.

Ingredients

1 bunch asparagus, trimmed (about 1 pound)
2 large eggs
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon black pepper
1/4 teaspoon garlic powder

Directions

Steam or sauté asparagus until crisp-tender, about 4 to 6 minutes.
Poach eggs in gently simmering water 3 to 4 minutes, until whites set.
Plate asparagus, then drizzle with olive oil and lemon juice.
Top with poached eggs.
Sprinkle pepper and garlic powder before serving.

Macros per serving (estimated)

Calories: about 170
Protein: 9 g
Carbs: 8 g
Fat: 11 g
Fiber: 4 g
Sodium: about 70 mg

Egg and Veggie Breakfast Tacos on Corn Tortillas (serves 2, makes 4 tacos)

These taste like a weekend treat, but the base is simple: eggs, sautéed veggies, corn tortillas, and creamy avocado. Corn tortillas also keep portions easy. For even lower sodium, choose a no-salt-added salsa or use extra lemon or lime.

Ingredients

4 small corn tortillas
4 large eggs
1/2 cup diced tomatoes
1/2 cup diced onion
1 cup chopped spinach
1 teaspoon olive oil
1/2 avocado, sliced
2 tablespoons salsa (low sodium if possible)
Black pepper to taste

Directions

Warm tortillas in a dry skillet, then cover to keep warm.
Sauté onion and tomatoes in olive oil 3 minutes.
Add spinach, cook 1 minute.
Crack eggs into the skillet, then scramble into the vegetables until set.
Fill tortillas, then top with avocado and salsa.
Add black pepper and serve right away.

Macros per 2 tacos (estimated)

Calories: about 360
Protein: 16 g
Carbs: 32 g
Fat: 19 g
Fiber: 8 g
Sodium: about 260 mg

Scrambled Eggs with Tofu and Fresh Herbs (serves 2)

This scramble is soft, fluffy, and extra filling because tofu stretches the eggs without tasting “bean-y.” Fresh herbs do the heavy lifting, and turmeric adds color if you want that golden diner look.

Ingredients

4 large eggs
1/2 cup firm tofu, crumbled
1 teaspoon olive oil
2 tablespoons chopped fresh dill or parsley
1 tablespoon chopped chives
1/4 teaspoon turmeric (optional)
1/4 teaspoon black pepper

Directions

Warm olive oil in a skillet over medium heat.
Add tofu and turmeric, cook 2 minutes.
Whisk eggs, then pour into the skillet.
Stir gently until eggs are cooked to your liking.
Stir in herbs and black pepper, then serve hot.

Macros per serving (estimated)

Calories: about 230
Protein: 18 g
Carbs: 4 g
Fat: 16 g
Fiber: 1 g
Sodium: about 140 mg (varies by tofu)

Tomato and Onion Skillet Potatoes (serves 4)

Every Southern brunch table needs a skillet breakfast side. These potatoes get tender under a quick steam, then brown up once the lid comes off. Tomatoes and smoked paprika add a savory edge, so you don’t need salty seasoning blends.

Ingredients

1 1/2 pounds Yukon gold potatoes, diced
1 tablespoon olive oil
1 medium onion, sliced
1 cup diced tomatoes
1/2 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
2 tablespoons water
2 tablespoons chopped parsley

Directions

Heat olive oil in a skillet over medium heat.
Add potatoes and water, then cover 10 minutes.
Add onion, cook 5 minutes, stirring once or twice.
Add tomatoes, paprika, garlic powder, and pepper.
Cook uncovered 8 to 10 minutes, until browned and tender.
Top with parsley and serve.

Macros per serving (estimated)

Calories: about 190
Protein: 4 g
Carbs: 34 g
Fat: 5 g
Fiber: 4 g
Sodium: about 40 mg

Poached Eggs with Sautéed Spinach and Garlic (serves 2)

If you like eggs and greens, this is the cleanest version. Garlic perfumes the spinach in seconds, and lemon wakes everything up at the end. Pair it with fruit or whole-grain toast if you want more staying power.

Ingredients

4 cups baby spinach
2 cloves garlic, minced
1 teaspoon olive oil
2 large eggs
1 teaspoon lemon juice
1/4 teaspoon black pepper

Directions

Sauté garlic in olive oil 30 seconds, until fragrant.
Add spinach, cook 1 to 2 minutes, until wilted.
Poach eggs in simmering water 3 to 4 minutes, until whites set.
Plate spinach, then top with poached eggs.
Add lemon juice and black pepper before serving.

Macros per serving (estimated)

Calories: about 150
Protein: 9 g
Carbs: 5 g
Fat: 10 g
Fiber: 3 g
Sodium: about 70 mg

Lightened-up Southern sweet breakfasts that fit the DASH plan (10 comfort recipes)

Sweet Southern comfort food breakfasts can still work with the DASH plan, as long as you build them on the right base. First, keep portions sensible, because muffins, waffles, and bakes add up fast. Next, push flavor with fruit and spice instead of extra sugar. Cinnamon, nutmeg, ginger, and vanilla make whole grains taste like dessert, even when the sweetener stays modest. Whole wheat flour, rolled oats, and whole-grain bread also add fiber, which helps keep you full and steadier through the morning.

Fat matters, too. When you can, choose canola oil (or other liquid oils) instead of loading up on butter. You still get tenderness, just with a lighter finish. Low-fat milk, buttermilk, and nonfat Greek yogurt keep recipes moist and satisfying without overdoing saturated fat.

One more quick habit helps a lot for a low sodium breakfast: check labels for sodium. Baking powder, packaged bread, buttermilk, and boxed mixes can sneak in salt. If you’re watching sodium closely, pick lower-sodium bread, and measure baking powder carefully.

Blueberry Streusel Muffins with Whole Wheat Flour (serves 12)

These taste like bakery muffins, but whole wheat flour and blueberries do the heavy lifting. The oat streusel gives you that classic crumb topping without a sugar pile.

Ingredients (muffins)

1 1/2 cups whole wheat flour
1/2 cup all-purpose flour
1/2 cup brown sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon cinnamon
2 large eggs
1 cup 1% milk
1/3 cup canola oil
1 teaspoon vanilla extract
1 1/2 cups blueberries (fresh or frozen)

Ingredients (streusel)

1/4 cup rolled oats
2 tablespoons brown sugar
1 tablespoon canola oil
1/2 teaspoon cinnamon

Directions

Heat oven to 375°F.
Line a muffin pan.
Mix dry muffin ingredients in a large bowl.
Whisk eggs, milk, oil, and vanilla in a second bowl.
Stir wet into dry, then fold in blueberries.
Mix streusel ingredients in a small bowl.
Fill muffin cups, then top with streusel.
Bake 16 to 20 minutes, cool 10 minutes.

Macros per muffin (estimated)

Calories: about 190
Protein: 4 g
Carbs: 29 g
Fat: 7 g
Fiber: 3 g
Sodium: about 170 mg

Cinnamon-Raisin Whole Wheat Biscuits (serves 8)

Think “cinnamon toast” energy, but in a warm biscuit. Raisins add sweetness so you don’t need much honey.

Ingredients

2 cups whole wheat flour
1 tablespoon baking powder
1 teaspoon cinnamon
1/4 cup raisins
3 tablespoons cold unsalted butter
1 cup low-fat buttermilk
1 tablespoon honey (optional)

Directions

Heat oven to 425°F.
Mix flour, baking powder, cinnamon, and raisins.
Cut in butter until crumbly.
Stir in buttermilk (and honey if using).
Pat dough, cut 8 biscuits.
Bake 12 to 14 minutes.

Macros per biscuit (estimated)

Calories: about 170
Protein: 5 g
Carbs: 30 g
Fat: 4.5 g
Fiber: 4 g
Sodium: about 240 mg

Baked Buttermilk French Toast Casserole with Peaches (serves 6)

This one feels like Sunday brunch, but it’s easy enough for a weekday bake. Peaches melt into the bread cubes, so every bite tastes saucy.

Ingredients

Cooking spray
6 cups cubed whole grain bread (about 8 slices)
3 large eggs
1 1/2 cups low-fat buttermilk
1 teaspoon vanilla extract
1 1/2 teaspoons cinnamon
2 cups sliced peaches (fresh or frozen)
2 tablespoons chopped unsalted pecans (optional)
2 tablespoons maple syrup

Directions

Heat oven to 350°F.
Spray a 9×13-inch dish.
Add bread cubes and peaches.
Whisk eggs, buttermilk, vanilla, cinnamon, and maple syrup.
Pour over bread, press lightly.
Top with pecans.
Bake 35 to 40 minutes until set.

Macros per serving (estimated)

Calories: about 260
Protein: 10 g
Carbs: 45 g
Fat: 6 g
Fiber: 6 g
Sodium: about 310 mg (depends on bread)

Pumpkin Pie Smoothie (serves 1)

It drinks like a milkshake, but it’s really fiber, fruit, and spice in a glass. Flax thickens it and adds a nutty finish.

Ingredients

1 cup unsweetened almond milk
1/2 cup pumpkin puree
1 frozen banana
1 tablespoon ground flaxseed
1/2 teaspoon pumpkin pie spice
1/2 teaspoon vanilla extract
1 tablespoon plain nonfat Greek yogurt (optional for more protein)

Directions

Add all ingredients to a blender.
Blend until smooth.
Taste and add ice if you want it thicker.

Macros per smoothie (estimated, with yogurt)

Calories: about 260
Protein: 10 g
Carbs: 44 g
Fat: 6 g
Fiber: 9 g
Sodium: about 200 mg

Baked Banana and Nut Oatmeal Casserole (serves 6)

This bakes up like a soft breakfast bar, so it’s perfect for slice-and-go mornings. Bananas sweeten the whole pan and help it stay moist.

Ingredients

2 cups rolled oats
2 ripe bananas, mashed
1 1/2 cups 1% milk
2 large eggs
1/4 cup chopped unsalted walnuts
1 teaspoon cinnamon
1 1/2 teaspoons baking powder
1 teaspoon vanilla extract
2 tablespoons maple syrup (optional)

Directions

Heat oven to 375°F.
Mix bananas, milk, eggs, vanilla, and maple syrup.
Stir in oats, baking powder, cinnamon, and walnuts.
Bake in an 8×8-inch dish for 30 to 35 minutes.

Macros per serving (estimated)

Calories: about 260
Protein: 9 g
Carbs: 40 g
Fat: 8 g
Fiber: 6 g
Sodium: about 120 mg

Whole Wheat Peach Cobbler Breakfast Bake (serves 6)

You get the cobbler vibe without the heavy butter crust. Lemon juice brightens the peaches, so the sweetness tastes sharper and cleaner.

Ingredients

Cooking spray
3 cups sliced peaches (fresh or frozen)
1 tablespoon lemon juice
1 1/4 cups whole wheat flour
1 tablespoon baking powder
1 teaspoon cinnamon
1 cup 1% milk
1 large egg
2 tablespoons canola oil
2 tablespoons maple syrup

Directions

Heat oven to 375°F.
Spray an 8×8-inch dish.
Add peaches and lemon juice.
Whisk flour, baking powder, and cinnamon.
Whisk milk, egg, oil, and maple syrup.
Stir wet into dry.
Pour batter over peaches.
Bake 30 to 35 minutes until golden.

Macros per serving (estimated)

Calories: about 240
Protein: 6 g
Carbs: 44 g
Fat: 5 g
Fiber: 6 g
Sodium: about 210 mg

Honey-Baked Pears with Walnuts and Yogurt (serves 2)

This is like a warm fruit “sundae,” but it fits breakfast. Baking turns pears silky, and yogurt adds the creamy tang you’d normally get from ice cream.

Ingredients

2 pears, halved and cored
2 teaspoons honey
1/2 teaspoon cinnamon
2 tablespoons chopped unsalted walnuts
1/2 cup plain nonfat Greek yogurt

Directions

Heat oven to 375°F.
Place pears cut-side up in a baking dish.
Drizzle honey and sprinkle cinnamon.
Bake 20 to 25 minutes until tender.
Top with walnuts.
Serve with yogurt.

Macros per serving (estimated)

Calories: about 260
Protein: 12 g
Carbs: 45 g
Fat: 6 g
Fiber: 7 g
Sodium: about 80 mg

Whole-Grain Waffles with Stewed Berries (serves 4, makes 4 waffles)

Stewed berries give you that syrupy finish with way less added sugar. Keep the waffle crisp by serving right away, or re-toast leftovers.

Ingredients (waffles)

1 cup whole wheat flour
1 tablespoon baking powder
1 large egg
1 cup 1% milk
2 tablespoons canola oil
1 teaspoon vanilla extract
Cooking spray

Ingredients (berries)

2 cups mixed berries
2 tablespoons water
1 teaspoon maple syrup (optional)
1/2 teaspoon lemon zest (optional)

Directions

Preheat waffle iron and lightly spray.
Mix flour and baking powder.
Whisk egg, milk, oil, and vanilla.
Stir wet into dry.
Cook waffles per iron directions.
Simmer berries with water 5 to 7 minutes until saucy.
Spoon berries over waffles.

Macros per waffle with 1/2 cup berries (estimated)

Calories: about 300
Protein: 9 g
Carbs: 50 g
Fat: 8 g
Fiber: 8 g
Sodium: about 240 mg

Spiced Sweet Potato Muffins (serves 12)

Sweet potato makes these tender and naturally sweet, like a muffin and a slice of sweet potato pie had a baby. The warm spices carry the “Southern bakery” smell.

Ingredients

1 1/2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon ginger
1/4 teaspoon nutmeg
2 large eggs
1 cup mashed cooked sweet potato
3/4 cup 1% milk
1/3 cup canola oil
1/3 cup brown sugar
1 teaspoon vanilla extract

Directions

Heat oven to 375°F.
Line a muffin pan.
Mix flour, baking powder, and spices.
Whisk eggs, sweet potato, milk, oil, sugar, and vanilla.
Stir wet into dry.
Bake 16 to 18 minutes.

Macros per muffin (estimated)

Calories: about 180
Protein: 4 g
Carbs: 27 g
Fat: 7 g
Fiber: 4 g
Sodium: about 160 mg

Easy Buttermilk Waffles (lighter Southern-style) (serves 4, makes 4 waffles)

These hit that classic buttermilk tang, but whole wheat flour boosts fiber. Fruit on top keeps the plate bright, not heavy.

Ingredients

1 cup whole wheat flour
1/2 cup all-purpose flour
1 tablespoon baking powder
1 large egg
1 1/4 cups low-fat buttermilk
2 tablespoons canola oil
1 teaspoon vanilla extract
Cooking spray
1 cup sliced strawberries or peaches for topping

Directions

Preheat waffle iron and spray.
Mix flours and baking powder.
Whisk egg, buttermilk, oil, and vanilla.
Stir wet into dry.
Cook waffles per iron directions.
Top with fruit instead of butter and heavy syrup.

Macros per waffle (estimated, without fruit)

Calories: about 290
Protein: 9 g
Carbs: 44 g
Fat: 9 g
Fiber: 6 g
Sodium: about 330 mg

Quick, grab-and-go Southern DASH breakfasts for busy mornings (10 fast recipes)

When mornings feel like a sprint, build these healthy breakfast ideas like a three-piece band: protein plus fiber plus fruit or veggies. Protein (Greek yogurt, eggs, milk, nut butter) keeps you steady. Fiber (whole grains, chia, flax, nuts, greens) helps you stay full. Then fruit or veggies add volume and that fresh, Southern produce vibe (think peaches, melon, tomatoes).

To make a 5-minute DASH breakfast realistic with breakfast meal prep, set yourself up once, then coast all week. A little breakfast meal prep works like laying your clothes out the night before, supporting portion control perfect for diabetic exchanges.

Here are simple prep moves that pay off fast:

Wash and slice fruit (peaches, melon, apples), then store in clear containers so you actually use them.
Portion unsalted nuts into small bags or jars (2 tablespoons each).
Boil a batch of eggs and keep them front and center in the fridge for make ahead breakfast.
Stir together a few chia cups in jars, then add fruit right before eating.
Freeze peeled bananas, a fresh fruit option, for thick smoothies that feel like a milkshake, without added sugar.

If you can grab it with one hand and it still has fiber and protein, you’re on the right track.

Greek Yogurt Parfait with Pecans and Fresh Peaches (serves 1)

This tastes like peaches and cream, but it’s built for the DASH plan. The crunch from pecans and granola makes it feel like a treat, even on a Tuesday.

Ingredients

3/4 cup plain nonfat Greek yogurt
1 medium peach, sliced
2 tablespoons chopped unsalted pecans
1/4 cup low-sugar granola (or toasted oats)
1/2 teaspoon cinnamon

Directions

Spoon half the yogurt into a bowl or jar.
Add half the peaches and granola.
Repeat the layers with the remaining yogurt, peaches, and granola.
Top with pecans and cinnamon.

Macros per serving (estimated)

Calories: about 380
Protein: 24 g
Carbs: 50 g
Fat: 12 g
Fiber: 6 g
Sodium: about 95 mg

Avocado Toast on Whole Grain Bread with Tomato (serves 1)

This is the Southern garden sandwich vibe, just breakfast-style. Pick a lower-sodium whole grain bread and let the lemon and pepper do the heavy lifting.

Ingredients

2 slices whole grain bread (look for lower sodium)
1/2 avocado, mashed
1/2 cup sliced cherry tomatoes
1 teaspoon lemon juice
1/4 teaspoon black pepper
1 tablespoon chopped cilantro (optional)

Directions

Toast the bread.
Mix the avocado with lemon juice and black pepper.
Spread the avocado mixture over the toast.
Top with tomatoes and cilantro (if using).

Macros per serving (estimated)

Calories: about 330
Protein: 10 g
Carbs: 40 g
Fat: 16 g
Fiber: 11 g
Sodium: about 320 mg (depends on bread)

Banana Peanut Butter Smoothie (serves 1)

This one drinks like comfort food. Cinnamon nudges it toward banana bread, without extra sugar or salt.

Ingredients

1 banana
1 tablespoon natural peanut butter (no added salt if possible)
1 cup 1% milk
1/2 cup ice
1/2 teaspoon cinnamon (optional)

Directions

Add banana, peanut butter, milk, ice, and cinnamon (if using) to a blender.
Blend until smooth.

Macros per serving (estimated; check diabetic exchanges for precise nutrition planning)

Calories: about 340
Protein: 14 g
Carbs: 45 g
Fat: 13 g
Fiber: 5 g
Sodium: about 130 mg

Cottage Cheese with Sliced Melon and Pecans (serves 1)

This feels like a front-porch breakfast: cool, creamy, and refreshing. Cottage cheese can run salty, so choosing a lower-sodium brand makes a big difference.

Ingredients

3/4 cup low-fat cottage cheese (choose lower sodium if possible)
1 cup diced cantaloupe or honeydew
1 tablespoon chopped unsalted pecans
1/4 teaspoon cinnamon (optional)

Directions

Add cottage cheese to a bowl.
Top with melon and pecans.
Sprinkle cinnamon (if using).

Macros per serving (estimated)

Calories: about 260
Protein: 20 g
Carbs: 22 g
Fat: 10 g
Fiber: 2 g
Sodium: about 450 mg (varies by cottage cheese)

Pistachio and Peach Toast (serves 1)

Think of this as a simpler cousin to peach cobbler, but on toast. Ricotta makes it rich, while pistachios add that salty-sweet crunch, without the salt when you buy them unsalted.

Ingredients

1 slice whole grain bread
2 tablespoons ricotta (part-skim) or plain Greek yogurt
1 small peach, sliced
1 tablespoon unsalted pistachios, chopped
1/2 teaspoon honey (optional)

Directions

Toast the bread.
Spread ricotta (or Greek yogurt) over the toast.
Add peach slices.
Sprinkle with pistachios.
Drizzle honey (if using).

Macros per serving (estimated)

Calories: about 260
Protein: 12 g
Carbs: 34 g
Fat: 9 g
Fiber: 5 g
Sodium: about 200 mg

Green Smoothie with Spinach, Apple, and Almond Milk (serves 1)

This is the easiest way to “eat a salad” before 9 a.m. Apple and banana keep it sweet, while flax adds fiber that sticks with you.

Ingredients

1 cup baby spinach
1 small apple, cored and chopped
1/2 banana
1 tablespoon ground flaxseed
1 cup unsweetened almond milk
1/2 cup ice
1 teaspoon lemon juice

Directions

Add spinach, apple, banana, flaxseed, almond milk, ice, and lemon juice to a blender.
Blend until smooth.

Macros per serving (estimated)

Calories: about 230
Protein: 6 g
Carbs: 45 g
Fat: 6 g
Fiber: 9 g
Sodium: about 180 mg

Chia Seed Pudding with Mango (serves 1)

Chia pudding is a make-ahead lifesaver. It sets up thick like a custard, then mango adds that bright, sunny flavor that fits a Southern breakfast table.

Ingredients

3 tablespoons chia seeds
1 cup 1% milk or unsweetened almond milk
1/2 teaspoon vanilla extract
1/2 cup diced mango
1 teaspoon honey (optional)

Directions

Stir chia seeds, milk, vanilla, and honey (if using) in a jar.
Refrigerate 4 hours or overnight.
Stir once after 10 minutes to prevent clumps.
Top with mango right before eating.

Macros per serving (estimated, with 1% milk, without honey)

Calories: about 300
Protein: 12 g
Carbs: 32 g
Fat: 14 g
Fiber: 12 g
Sodium: about 110 mg

Hard-Boiled Eggs with Cucumber Slices and Pepper (serves 1)

This is simple, crisp, and surprisingly satisfying. Boil a batch on Sunday, then you’ve got a grab-and-go protein you can pair with anything.

Ingredients

2 large eggs
1 cup cucumber slices
1 teaspoon Dijon mustard (optional, check sodium)
1/4 teaspoon black pepper

Directions

Place eggs in a pot and cover with water.
Bring water to a boil, then turn off heat and cover for 10 to 12 minutes.
Cool eggs in cold water, then peel.
Serve eggs with cucumbers.
Add Dijon and black pepper (if using).

Macros per serving (estimated, without mustard)

Calories: about 170
Protein: 12 g
Carbs: 4 g
Fat: 12 g
Fiber: 1 g
Sodium: about 140 mg

Peanut Butter and Banana Smoothie (extra creamy) (serves 1)

Frozen banana turns this into a thick shake, no ice cream required. Greek yogurt boosts protein, so it’s more “breakfast” than “snack.”

Ingredients

1 frozen banana
1 tablespoon natural peanut butter
3/4 cup plain nonfat Greek yogurt
1/2 cup water
1/2 teaspoon vanilla extract
Ice as needed

Directions

Add frozen banana, peanut butter, Greek yogurt, water, vanilla, and ice (if using) to a blender.
Blend until thick and smooth.
Add a little more water to thin it, if needed.

Macros per serving (estimated)

Calories: about 360
Protein: 26 g
Carbs: 41 g
Fat: 11 g
Fiber: 5 g
Sodium: about 120 mg

Peanut Butter, Strawberry, and Kale Smoothie (serves 1)

This one tastes like a PB and J, but it sneaks in greens. Strawberries bring the sweetness, while kale and flax quietly build fiber in the background.

Ingredients

1 cup frozen strawberries
1 cup chopped kale (stems removed)
1 tablespoon natural peanut butter
1 cup 1% milk or soy milk
1 tablespoon ground flaxseed
1/2 banana (optional for sweetness)

Directions

Add strawberries, kale, peanut butter, milk, flaxseed, and the optional banana to a blender.
Blend until smooth.
Taste, then add the banana if you want it sweeter.

Macros per serving (estimated, with milk, no banana)

Calories: about 310
Protein: 15 g
Carbs: 36 g
Fat: 12 g
Fiber: 9 g
Sodium: about 140 mg

Savory Southern twists and smart DASH tips to keep sodium low (10 unique recipes plus a simple guide)

Savory Southern breakfasts can fit the DASH plan without tasting bland. The trick is to treat salt like a finishing touch, not the foundation. Start with no-salt-added staples when you can (check the nutrition facts), because they give you room to season your way.

First, keep sodium down with a few repeatable moves. Choose no-salt-added beans, corn, and tomatoes, then rinse and drain canned foods to wash away some surface sodium. When a recipe calls for broth, reach for low-sodium broth (or dilute it with water). Also, watch the “sneaky” stuff: cured meats, smoked fish, low fat cheese, salsa, mustard, Worcestershire, and hash browns can climb fast. If you use them, use smaller portions and let vegetables carry the volume.

Next, build flavor the Southern way, just with smarter tools. Aromatics (onion, bell pepper, garlic, scallions) create depth, while smoked paprika gives that “slow-cooked” vibe without bacon. For heat, a pinch of cayenne or chili powder wakes up eggs and grits. Then add acid at the end (lemon juice, lime juice, vinegar, or salsa), because acid brightens the whole dish the way sunshine lifts a cloudy morning.

Finally, balance the plate so breakfast keeps you full. Aim for protein plus fiber, then add a fruit or veggie on the side. If your main dish is a casserole or scramble, pair it with something fresh (cucumber, tomatoes, oranges, berries). That “fresh bite” makes low-sodium cooking feel easy, not strict.

Shrimp and Grits Casserole with Low-Sodium Broth (serves 6)

Creamy grits and tender shrimp feel like a brunch treat, but this version stays DASH-friendly by leaning on low-sodium broth and just enough cheese for comfort. Stone-ground grits also bring a better texture, like a cozy blanket instead of instant porridge.

Ingredients

Cooking spray
1 cup stone-ground grits
3 cups low-sodium chicken broth
1 cup 1% milk
1 pound shrimp, peeled and deveined
1 tablespoon olive oil
1/2 cup diced bell pepper
1/2 cup diced onion
2 cloves garlic, minced
1/2 teaspoon smoked paprika
1/4 teaspoon black pepper
1/2 cup shredded reduced-fat cheddar
2 tablespoons chopped scallions

Directions

Heat oven to 375°F.
Cook grits in broth per package directions, whisking often.
Stir in milk and cheddar, then remove from heat.
Heat olive oil in a skillet over medium heat.
Sauté onion and bell pepper for 4 minutes.
Add garlic, smoked paprika, black pepper, and shrimp.
Cook 2 to 3 minutes, until shrimp turn just pink.
Stir shrimp mixture into the grits.
Pour into a sprayed 9×13-inch baking dish.
Bake 15 minutes, until hot and lightly set.
Top with scallions and serve.

Macros per serving (estimated)

Calories: about 320
Protein: 26 g
Carbs: 30 g
Fat: 12 g
Fiber: 2 g
Sodium: about 430 mg (depends on broth and cheese)

Black Bean and Corn Salsa Scramble (serves 2)

This scramble tastes like a quick diner plate, but it’s built from pantry basics that work well on DASH. Rinsed beans add fiber and creaminess, while salsa gives you instant flavor without needing a salty seasoning blend.

Ingredients

4 large eggs
1/2 cup no-salt-added black beans, rinsed and drained
1/2 cup no-salt-added corn
1/2 cup low-sodium salsa
1 teaspoon olive oil
1/2 teaspoon cumin
Black pepper to taste
2 tablespoons chopped cilantro

Directions

Warm olive oil in a nonstick skillet over medium heat.
Add black beans and corn, cook for 2 minutes.
Stir in salsa, cumin, and black pepper, heat 1 minute.
Beat eggs in a bowl until blended.
Pour eggs into the skillet.
Scramble gently until set, 2 to 4 minutes.
Top with cilantro and serve hot.

Macros per serving (estimated)

Calories: about 300
Protein: 19 g
Carbs: 20 g
Fat: 16 g
Fiber: 7 g
Sodium: about 300 mg (depends on salsa)

Savory Grits with Sautéed Mushrooms (serves 2)

If you want savory grits without piling on cheese, mushrooms are your best friend. They brown up with a deep, almost meaty flavor, and that richness makes the bowl taste “seasoned” even with minimal sodium.

Ingredients

1/2 cup stone-ground grits
2 cups water
1/2 cup 1% milk
2 cups sliced mushrooms
1 teaspoon olive oil
1 teaspoon Worcestershire sauce (optional, check sodium)
1/4 teaspoon black pepper
1 tablespoon chopped parsley

Directions

Bring water to a gentle boil in a saucepan.
Whisk in grits and reduce heat to low.
Simmer until creamy, stirring often, following package timing.
Stir in milk and keep warm on low.
Heat olive oil in a skillet over medium-high heat.
Add mushrooms and cook 6 to 8 minutes, stirring sometimes, until browned.
Stir in Worcestershire (if using) and black pepper.
Spoon grits into bowls and top with mushrooms.
Finish with parsley and serve right away.

Macros per serving (estimated)

Calories: about 240
Protein: 10 g
Carbs: 38 g
Fat: 6 g
Fiber: 2 g
Sodium: about 120 mg (more if using Worcestershire)

Low-Sodium Sausage and Egg Bake (serves 6)

This sausage and egg bake delivers the comforting feel of a hash brown casserole without turning your morning into a sodium splurge. The key is choosing low-sodium turkey sausage and no-salt-added hash browns if you can find them. Peppers and onion add sweetness and crunch, so the dish tastes full even with less salt.

Ingredients

Cooking spray
8 ounces low-sodium turkey sausage, crumbled
1 cup diced onion
1 cup diced bell pepper
8 large eggs
1 cup 1% milk
2 cups shredded hash brown potatoes (fresh or frozen, no added salt if possible)
1/2 cup shredded reduced-fat cheddar
1/4 teaspoon black pepper
1/2 teaspoon garlic powder

Directions

Heat oven to 375°F.
Spray a 9×13-inch baking dish with cooking spray.
Brown sausage in a skillet over medium heat, then drain if needed.
Add onion and bell pepper, sauté 3 minutes.
Whisk eggs, milk, black pepper, and garlic powder in a bowl.
Stir hash browns, sausage mixture, and cheddar into the egg mixture.
Pour into the prepared baking dish.
Bake 30 to 35 minutes, until set in the center (aim for 160°F).
Rest 5 to 10 minutes, then slice and serve.

Macros per serving (estimated)

Calories: about 260
Protein: 19 g
Carbs: 16 g
Fat: 14 g
Fiber: 2 g
Sodium: about 480 mg (varies by sausage and potatoes)

Smoked Salmon on Whole Wheat Toast with Dill Yogurt (serves 1)

Smoked salmon brings big flavor fast, but it can bring big sodium too. This version keeps the portion small and stretches flavor with lemon, dill, and cool cucumber. Think of the yogurt spread as a “creamy sauce” that makes two ounces feel like plenty.

Ingredients

1 slice whole wheat bread
2 ounces smoked salmon (use a smaller portion to control sodium)
2 tablespoons plain nonfat Greek yogurt
1 teaspoon lemon juice
1 teaspoon chopped fresh dill
1/4 teaspoon black pepper
1/4 cup sliced cucumber

Directions

Toast the bread until crisp.
Mix Greek yogurt, lemon juice, dill, and black pepper in a small bowl.
Spread the dill yogurt over the toast.
Top with smoked salmon.
Add sliced cucumber and serve right away.

Smoked salmon is naturally salty. If you’re keeping sodium very low, swap in cooked salmon or trout and add extra lemon and dill.

Macros per serving (estimated)

Calories: about 240
Protein: 18 g
Carbs: 22 g
Fat: 9 g
Fiber: 4 g
Sodium: about 600 mg (smoked salmon is salty)

Sweet Potato and Black Bean Hash with Lime (serves 4)

Sweet potatoes caramelize as they cook, so you get that crispy-edge comfort without needing much seasoning. Black beans add fiber and a creamy bite, while lime wakes everything up at the end. It’s like a skillet breakfast sunrise, bright and warm.

Ingredients

2 medium sweet potatoes, diced (about 4 cups)
1 tablespoon olive oil
1 red bell pepper, diced
1/2 cup diced onion
1 cup no-salt-added black beans, rinsed and drained
1 teaspoon chili powder
1/2 teaspoon cumin
1 tablespoon lime juice
Black pepper to taste
2 tablespoons chopped cilantro

Directions

Heat olive oil in a large skillet over medium heat.
Add sweet potatoes and cover, cooking 10 minutes, stirring once.
Add bell pepper and onion, then cook uncovered 5 minutes.
Stir in black beans, chili powder, cumin, and black pepper.
Cook 3 minutes, until everything is hot and tender.
Turn off heat and stir in lime juice.
Top with cilantro and serve.

Macros per serving (estimated)

Calories: about 230
Protein: 6 g
Carbs: 40 g
Fat: 6 g
Fiber: 9 g
Sodium: about 80 mg

Baked Egg Cups with Spinach and Feta (serves 6, makes 6 cups)

These egg cups are a weeknight meal-prep trick that works just as well for breakfast. Spinach keeps them light, while feta adds tang so you don’t miss extra salt. Bake them once, then reheat in short bursts for an easy grab-and-go option.

Ingredients

Cooking spray
6 large eggs
1 cup chopped spinach
1/4 cup crumbled feta (reduced sodium if available)
1/4 cup diced red bell pepper
1 tablespoon chopped green onion
1/4 teaspoon black pepper
1/4 teaspoon garlic powder

Directions

Heat oven to 375°F.
Spray a 6-cup muffin tin with cooking spray.
Divide spinach and red bell pepper evenly among the cups.
Crack 1 egg into each cup.
Top evenly with feta and green onion.
Season with black pepper and garlic powder.
Bake 12 to 15 minutes, until set (aim for 160°F).
Cool 5 minutes, then loosen and remove.

Macros per cup (estimated)

Calories: about 110
Protein: 8 g
Carbs: 2 g
Fat: 7 g
Fiber: 0 g
Sodium: about 170 mg

Collard Green and Sausage Frittata (lower sodium) (serves 4)

Collards bring that classic Southern backbone, earthy and slightly sweet once they soften. Using a smaller amount of low-sodium turkey sausage gives you the savory kick, while thyme adds a “slow-cooked” feel in minutes.

Ingredients

1 teaspoon olive oil
2 cups chopped collard greens
1/2 cup diced onion
6 large eggs
1/4 cup 1% milk
4 ounces low-sodium turkey sausage, cooked and crumbled
1/4 teaspoon black pepper
1/2 teaspoon dried thyme

Directions

Heat oven to 375°F.
Heat olive oil in an oven-safe skillet over medium heat.
Add collards and onion, sauté 6 to 8 minutes until tender.
Whisk eggs, milk, black pepper, and thyme in a bowl.
Stir sausage into the egg mixture.
Pour eggs over the collards in the skillet.
Bake 12 to 15 minutes, until set in the center (160°F).
Rest 5 minutes, then slice and serve.

Macros per serving (estimated)

Calories: about 240
Protein: 18 g
Carbs: 6 g
Fat: 16 g
Fiber: 2 g
Sodium: about 360 mg (varies by sausage)

Low-Sodium Egg Salad on Toast (serves 2)

Egg salad can quietly turn salty because of bread, mustard, and mix-ins. This version uses Greek yogurt for creaminess and lemon juice for lift, so you don’t need much else. Pepper and crunch from celery keep it lively.

Ingredients

4 large hard-boiled eggs, chopped
3 tablespoons plain nonfat Greek yogurt
1 teaspoon Dijon mustard (optional, check sodium)
1 tablespoon finely chopped celery
1 tablespoon finely chopped green onion
1 teaspoon lemon juice
1/4 teaspoon black pepper
2 slices whole grain bread
1 cup baby arugula or spinach

Directions

Combine chopped eggs, Greek yogurt, Dijon (if using), celery, green onion, lemon juice, and black pepper in a bowl.
Mix until creamy but still chunky.
Toast the bread.
Add arugula or spinach on each slice.
Spoon egg salad on top and serve.

Macros per serving (estimated)

Calories: about 320
Protein: 20 g
Carbs: 26 g
Fat: 15 g
Fiber: 5 g
Sodium: about 360 mg (depends on bread and mustard)

Okra and Brown Rice Breakfast Casserole (serves 6)

Okra in breakfast casserole sounds unusual until you taste it. It turns tender and silky, helping the eggs and rice hold together like a hearty slice you can actually pick up. Smoked paprika brings that Southern “pit-smoke” aroma, especially when you top with low fat cheese and keep the tomatoes no-salt-added.

Ingredients

Cooking spray
2 cups cooked brown rice
2 cups sliced okra (fresh or frozen)
1 cup diced tomatoes (no-salt-added if canned)
1/2 cup diced onion
1 teaspoon olive oil
6 large eggs
1 cup 1% milk
1 teaspoon smoked paprika
1/4 teaspoon black pepper
1/2 cup shredded reduced-fat cheddar (optional)

Directions

Heat oven to 375°F.
Spray a 9×13-inch baking dish with cooking spray.
Heat olive oil in a skillet over medium heat.
Sauté onion and okra for 5 minutes.
Stir in tomatoes and smoked paprika, cook 2 minutes.
Whisk eggs, milk, and black pepper in a large bowl.
Stir in brown rice and the okra mixture.
Pour into the prepared baking dish.
Top with cheddar if using.
Bake 30 to 35 minutes, until set in the center (160°F).
Rest 10 minutes, then slice and serve.

Macros per serving (estimated, with cheese)

Calories: about 260
Protein: 14 g
Carbs: 30 g
Fat: 10 g
Fiber: 4 g
Sodium: about 260 mg (less without cheese)

Enjoy!

Southern breakfast comfort can work with the DASH plan when you make a few smart swaps. These 50 recipes keep the flavors you want, peaches, sweet potatoes, grits, greens, and spices, while keeping sodium in check and fiber high. Better yet, they’re set up for real mornings, so you can rotate sweet, savory, and grab-and-go options without getting bored.

Here’s a simple 7-day breakfast map to make this list easy to use:

Mon: Grab-and-go (yogurt parfait or chia pudding)
Tue: Grab-and-go (smoothie plus a handful of unsalted nuts)
Wed: Egg bake (egg cups or frittata slices)
Thu: Grain bowl (oats, barley, or quinoa with fruit)
Fri: Grab-and-go (toast combo, hard-boiled eggs, or cottage cheese)
Sat: Egg bake (quiche or breakfast casserole portion)
Sun: Grain bowl (grits or baked oatmeal, add fruit)

Keep these quick reminders in your back pocket:

Watch sodium in bread, cheese, and cured meats, they add up fast.
Rinse and drain canned beans, corn, and tomatoes before cooking.
Use herbs, spices, and acids (lemon, lime, vinegar, salsa) for big flavor.
Plan make-ahead breakfasts so weekdays stay calm.
Aim for a fruit or veggie every morning, even if it’s just a side.

Thanks for reading and cooking along with these Southern DASH breakfast recipes. Save this recipe list, pick two DASH diet recipes that sound good, and try them this week so your next morning feels like delicious Southern breakfast recipes that are DASH-friendly.