The Best 50 Southern DASH Diet Recipes: Easy

Craving Southern comfort food but trying to keep your blood pressure in check? You don’t have to give up the flavors you love to eat a DASH diet friendly plate. This post shares the Best 50 Southern DASH Diet Recipes, from weeknight favorites to Sunday-style classics. Each recipe includes measured ingredients, step-by-step directions on separate lines, and macros when available, so you can cook with confidence and track what matters to you. You’ll see plenty of familiar dishes, just made lighter and less salty without losing that home-cooked feel.

DASH stands for Dietary Approaches to Stop Hypertension. In plain terms, it’s a way of eating ideal for managing high blood pressure by cutting back on sodium and filling your meals with more fruits, veggies, whole grains, beans, nuts, and lean proteins. You still get satisfying food that supports healthy eating and weight loss, just with smarter building blocks.

Along the way, expect smart swaps that keep the taste big and the sodium lower. Think smoked turkey instead of ham hocks, herbs and spices instead of extra salt, olive oil instead of bacon grease, and low-fat dairy in creamy staples. Those small changes to Southern eating patterns add up to help lower cholesterol levels, especially if you cook this way more than once a week.

One quick note before you start: sodium can vary a lot by brand, especially for broth, canned goods, seasoning blends, and smoked meats. Check labels when you shop, then taste your food near the end before adding any salt. That simple habit helps you stay on track while keeping every bite satisfying.

How to make Southern food work for DASH without losing the “down-home” taste

Southern cooking has a reputation for being salty and heavy, but the heart of it is something else. It’s patient seasoning, good ingredients, and food that feels familiar. DASH-friendly Southern food keeps that spirit, then trims the parts that push sodium, saturated fat, and cholesterol too high.

Think of it like tuning a radio. You don’t throw out the song, you just clear up the static from excess sodium, saturated fat, and cholesterol. Once you learn a few targets, a few pantry staples, and a few smart swaps, classics like greens, beans, fish, chicken, gumbo-style bowls, and even cornbread can still taste like home.

Before you cook any recipe in this post, use this quick checklist to stay on track without overthinking it:

Check sodium on the label: broth, canned goods, smoked meats, spice blends, hot sauce, and cheese add up fast. Look for low sodium options whenever possible.
Choose “no-salt-added” first: tomatoes, beans, corn, and broth when possible.
Build flavor early: start with onion, garlic, celery, and peppers, then toast spices in a little oil.
Save “salty” ingredients for the end: if you use any, you’ll need less once everything else tastes rich.
Finish with acid: a squeeze of lemon or a splash of vinegar wakes up the whole pot.
Watch portions of starches: observe proper serving size for grits, rice, and cornbread as a side, not the whole plate.
Add color: aim for increasing your intake of vegetables and fresh fruit at every meal, more if you can.

If the food tastes flat, add acid, heat, or herbs before you add salt. Most “needs salt” moments are really “needs brightness.”

The DASH basics that matter most for Southern cooking

DASH is simple at the plate level. You eat more plants, choose lean protein, pick whole grains often, and keep sodium lower. The reason it works is also simple: less sodium helps reduce water retention, while potassium-rich produce supports healthy blood pressure.

For sodium, many DASH plans aim for about 2,300 mg per day, and some people do better closer to 1,500 mg (your clinician can guide that). For Southern cooking, the biggest wins come from removing hidden sodium, not making bland food. Start by swapping the big offenders: salty broth, seasoned salt, bouillon cubes, and heavily salted smoked meats.

A few “low sodium” choices that make a real difference in everyday recipes:

No-salt-added canned tomatoes (diced, crushed, tomato sauce)
No-salt-added or low sodium beans (or dried beans you cook yourself)
Low sodium broth or stock (chicken, beef, veggie)
Salt-free seasoning blends (Cajun-style, Creole-style, poultry seasoning, lemon pepper without salt)
Plain frozen vegetables (no sauces, no “seasoned” steam bags)

Next comes potassium and fiber, which is where Southern cooking can shine. Collards, mustard greens, sweet potatoes, squash, tomatoes, okra, beans, peas, and fruit all fit naturally. When you build plates around those, the meal tastes abundant even with less salt.

Protein matters too. DASH does best with leaner cuts and smarter portions, so you still feel satisfied. Skinless poultry, fish, shrimp, legumes like beans and peas, and smaller amounts of pork can all work. If you use smoked meat for flavor, treat it like seasoning, not the main event.

Finally, talk gently about portions, because sides can quietly become the whole plate. Grits, rice, and cornbread aren’t “bad,” but big servings crowd out produce.

A simple Southern DASH plate guide:

Half the plate: increasing your intake of vegetables (greens, okra, tomatoes, squash) plus fresh fruit on the side if you like
One quarter: lean protein (fish, skinless poultry, turkey, legumes)
One quarter: whole grains or starchy veg (brown rice, oats, whole wheat cornbread, sweet potato)

Flavor builders that replace salt and heavy fat

The secret to “down-home” taste is not a salt shaker. It’s layers. Traditional Southern cooks have always built flavor in steps, and that method works perfectly for a low-sodium DASH approach.

Start with a strong base. In many Southern kitchens, the foundation looks a lot like a “holy trinity” style mix:

onion
garlic
celery
bell pepper
scallions (great as a finishing touch too)

Then add the flavors that bring tang, warmth, and depth without sodium doing all the work. Keep these close by and you’ll cook with more confidence:

Acid: lemon, apple cider vinegar, red wine vinegar
Bold pantry staples: mustard (check sodium), tomato paste (look for no-salt-added), Worcestershire-style sauces (use sparingly, they can be salty)
Heat: hot sauce (choose lower sodium when you can), cayenne, crushed red pepper
Smoky flavor: smoked paprika (a little goes a long way)
Herbs and spices: thyme, oregano, bay leaf, cumin, coriander, black pepper

Layering is what makes it taste like you cooked all day, even if you didn’t. Here’s an easy rhythm that works for greens, beans, stews, shrimp, chicken, and even roasted vegetables:

Sweat the aromatics in a measured amount of oil until they smell sweet and mellow.
Bloom spices for 30 to 60 seconds (stir so they don’t burn). This makes them taste fuller.
Simmer with bay leaf and herbs so the pot tastes seasoned all the way through.
Finish with acid right at the end. This brightens everything and makes flavors “pop.”
Add fresh herbs last (scallions, parsley, cilantro if you like it). Fresh flavors disappear if they cook too long.

A good pot tastes like a choir, not a solo. Let onions, spices, smoke, and acid all sing a little.

Ingredient swaps that keep recipes heart-healthy (but still Southern)

The goal is to keep the food familiar, so it still scratches that comfort-food itch. Most of the time, you’re swapping the “supporting cast,” not the entire dish.

For smoky greens, peas, and beans, the easiest swap is smoked turkey wing or leg instead of a ham hock. You still get that slow-cooked flavor, but often with less saturated fat. Sodium varies by brand, so read the label and use a smaller piece if needed. Another trick is to add smoked paprika to boost that backyard smoke taste without extra meat.

For crispy favorites, change the method, not the seasoning. Try baked chicken tenderloins or skinless thighs instead of frying. Use a lightly oiled pan, a hot oven, and a well-seasoned coating (garlic powder, paprika, pepper, cayenne, thyme). You’ll keep the crunch factor, especially if you toast the crumbs first.

For creamy dishes like grits, casseroles, and dressings, you have options:

Greek yogurt can stand in for sour cream or mayo in many mixes.
Low-fat milk (or a mix of milk and broth) adds body without heavy cream.
Pureed white beans or cauliflower can thicken soups and sauces while adding fiber.

Whole grains help DASH feel filling, and they work with Southern food when you ease in. Use brown rice for bowls, stone-ground grits in sensible portions, and whole-wheat bread crumbs for baked “fried” coatings. With cornbread, consider using part whole-grain cornmeal, then keep the slice modest.

Cheese can stay, just change the role. Choose reduced-fat cheese when you like it, measure it, and treat it like a garnish instead of the base. A small sprinkle at the end still tastes like comfort.

Two more quick moves that cut sodium without changing the recipe’s soul:

Rinse canned beans in a colander and drain well. You’ll wash away a lot of the sodium from the canning liquid.
Buy frozen vegetables with no sauce. “Seasoned” often means salty, and cheese sauces add sodium fast.

Shopping and prep shortcuts so weeknight Southern DASH is realistic

Good intentions fall apart on busy nights, especially when you’re hungry. A little prep keeps Southern DASH cooking easy, because the flavor base is already done. You don’t need a full Sunday meal prep session either. Even 45 minutes can set you up for several dinners.

Here’s a simple plan that fits the way Southern meals come together:

Cook one pot of brown rice (or another whole grain). Cool it, portion it, and refrigerate or freeze.
Chop a “seasoning mix”: onion, bell pepper, celery (and garlic if you like). Store it in a container so you can start meals fast.
Wash and prep greens: collards, mustard, turnip greens, or kale. Dry them well so they sauté instead of steam.
Make a salt-free Cajun-style blend you’ll actually use. Keep it in a small jar near the stove.
Portion proteins: split chicken, fish, or turkey into meal-size packs. Add a little oil and spices before freezing if you want a head start.

On weeknights, lean on cooking methods that do the work for you. Sheet-pan fish with a mustard, lemon, and herb rub cooks fast and tastes like something you’d order out. A “rotisserie-style” spice mix at home gives chicken that familiar flavor without the sodium load that store-bought versions can bring. When you want true comfort, let the slow cooker handle it. It’s perfect for black-eyed peas, pinto beans, and tender greens, because long simmering builds richness without extra salt.

A practical way to think about it: your future self needs fewer decisions at 6 p.m. If the rice is cooked and the seasoning mix is chopped, dinner becomes heat, stir, simmer, and eat. That’s how Southern cooking stays in your life, even when you’re keeping it low-sodium.

The best 50 Southern DASH diet recipes (ingredients and directions line by line)

These heart healthy DASH diet recipes keep the soul of Southern comfort food, just with smarter choices. You’ll see salt-free seasoning blends, no-salt-added canned goods, and low-sodium broth show up often, because those swaps cut sodium without making dinner taste “diet.”

Use these DASH diet recipes as flexible templates. Brands vary a lot, so check labels on broth, canned tomatoes, legumes like beans and peas, and spice blends. When a recipe lists salt, treat it as truly optional and taste first.

Nutrition facts are estimates per serving and can vary by brands used. These meals can fit into diabetic exchanges with minor adjustments; consult a dietitian for personalized guidance.

Main Dish Recipes and Proteins (20 recipes)

1) Southern Black-Eyed Peas (Serves 6)

A cozy pot of peas with a smoky vibe, without the salty ham hock. It’s hearty enough for meal prep.

Ingredients

1 tbsp olive oil
1 medium yellow onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 garlic cloves, minced
1 tsp smoked paprika
1 tsp dried thyme
1 bay leaf
6 cups cooked black-eyed peas (from about 1 lb dry), drained (or 3 cans no-salt-added, rinsed and drained)
3 cups low-sodium vegetable broth (choose low-sodium)
1 tbsp apple cider vinegar
1/4 tsp black pepper
Salt, optional, to taste
2 tbsp chopped parsley (optional)

Directions

Heat olive oil in a Dutch oven over medium heat.
Add onion, bell pepper, and celery, then cook 6 to 8 minutes until soft.
Stir in garlic, smoked paprika, thyme, and bay leaf, then cook 30 seconds.
Add peas and broth, then bring to a gentle simmer for 15 minutes.
Stir in vinegar and black pepper, then taste and add salt only if needed.
Sprinkle with parsley and serve.

Nutrition facts (estimate, per 1/6 recipe): 240 calories, 13 g protein, 38 g carbs, 4 g fat, 10 g fiber, sodium ~220 mg (varies by brand)

2) Oven-‘Fried’ Chicken (Serves 4)

You still get crunch, because the coating bakes up crisp on a hot pan. Use salt-free spices to keep it DASH-friendly.

Ingredients

1 lb boneless, skinless chicken tenders (or breasts cut into strips)
1/2 cup plain nonfat Greek yogurt
1 tbsp Dijon mustard (lower-sodium if possible)
1 cup whole-wheat panko breadcrumbs (or regular panko)
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp black pepper
1/4 tsp cayenne (optional)
2 tbsp olive oil, divided
Salt, optional, to taste
Lemon wedges (optional)

Directions

Heat oven to 425°F, place a sheet pan inside to preheat.
Mix yogurt and Dijon in a bowl, then coat chicken in the mixture.
Mix panko with paprika, garlic powder, onion powder, pepper, and cayenne.
Press chicken into crumbs to coat.
Carefully remove hot pan, drizzle with 1 tbsp oil, add chicken, then drizzle remaining 1 tbsp oil. Bake 16 to 20 minutes, flipping once, until browned and cooked through.

Macros (estimate, per 1/4 recipe): 360 calories, 39 g protein, 22 g carbs, 13 g fat, 4 g fiber, sodium ~380 mg (varies by brand)

3) Hoppin’ John (Serves 6)

A classic rice and peas bowl that tastes like it simmered all day. Brown rice makes it more filling.

Ingredients

1 tbsp olive oil
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 garlic cloves, minced
1 tsp smoked paprika
1 tsp dried thyme
1/2 tsp black pepper
1 (14.5 oz) can no-salt-added diced tomatoes
4 cups cooked black-eyed peas (or 2 cans no-salt-added, rinsed and drained)
3 cups cooked brown rice
2 cups low-sodium chicken broth (or vegetable broth)
2 tsp apple cider vinegar
Sliced scallions (optional)
Hot sauce, optional (choose lower-sodium)

Directions

Heat oil in a pot over medium heat, then cook onion, pepper, and celery for 6 to 8 minutes.
Add garlic and spices, then stir for 30 seconds.
Stir in tomatoes, peas, rice, and broth, then simmer 10 minutes.
Turn off heat, stir in vinegar, then top with scallions and hot sauce if you like.

Nutrition facts (estimate, per 1/6 recipe): 330 calories, 12 g protein, 63 g carbs, 5 g fat, 10 g fiber, sodium ~210 mg (varies by brand)

4) Chicken Creole (Serves 4)

Tomato-forward, peppery, and bright, this one hits big flavor without much salt. Serve over brown rice or grits.

Ingredients

1 tbsp olive oil
1 lb boneless, skinless chicken thighs (or breasts), cut into bite-size pieces
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 garlic cloves, minced
2 tsp salt-free Creole seasoning (or a salt-free Cajun blend)
1/2 tsp dried thyme
1 (14.5 oz) can no-salt-added diced tomatoes
1 tbsp tomato paste (no-salt-added if available)
1 cup low-sodium chicken broth
1 tbsp red wine vinegar (or apple cider vinegar)
2 tbsp chopped parsley
Salt, optional, to taste

Directions

Heat oil in a skillet over medium-high heat, then brown chicken for 4 minutes.
Add onion, bell pepper, and celery, then cook 6 minutes.
Stir in garlic, seasoning, and thyme, then cook 30 seconds.
Add tomatoes, tomato paste, and broth, then simmer 12 to 15 minutes.
Stir in vinegar and parsley, then taste and adjust.

Macros (estimate, per 1/4 recipe): 320 calories, 32 g protein, 16 g carbs, 14 g fat, 4 g fiber, sodium ~320 mg (varies by brand)

5) Low Country Shrimp & Grits (Serves 4)

Creamy grits, garlicky shrimp, and tomatoes make it feel special. Keeping the cheese measured keeps it lighter.

Ingredients

3/4 cup stone-ground grits (dry)
3 cups water
1 cup low-fat milk (1% or 2%)
1 tbsp unsalted butter (or olive oil)
1/2 cup shredded reduced-fat sharp cheddar (optional)
1 lb shrimp, peeled and deveined
1 tbsp olive oil
3 garlic cloves, minced
1 cup cherry tomatoes, halved
2 cups baby spinach
1 tsp smoked paprika
1/2 tsp black pepper
1 tbsp lemon juice
Salt, optional, to taste
Sliced scallions (optional)

Directions

Cook grits in water according to package directions, stirring often.
Stir in milk and butter, then cook 2 to 3 minutes until creamy.
Fold in cheddar (if using), then cover and keep warm.
Sauté shrimp in olive oil over medium-high heat for 2 minutes.
Add garlic, tomatoes, spinach, paprika, and pepper, then cook 2 minutes more.
Finish with lemon juice, then serve shrimp over grits.

Macros (estimate, per 1/4 recipe, with cheddar): 430 calories, 34 g protein, 43 g carbs, 14 g fat, 4 g fiber, sodium ~520 mg (varies by brand)

6) Baked Fish with Cajun Seasoning (Serves 4)

This is the weeknight “I need dinner now” fish. Pick a salt-free Cajun blend so the spice does the work.

Ingredients

1 1/4 lb white fish (tilapia, cod, or catfish)
1 tbsp olive oil
2 tsp salt-free Cajun seasoning
1 tsp garlic powder
1/2 tsp black pepper
1 lemon, sliced
2 tbsp chopped parsley (optional)
Salt, optional, to taste

Directions

Heat oven to 425°F and lightly oil a baking dish.
Pat fish dry, then rub with olive oil.
Sprinkle Cajun seasoning, garlic powder, and pepper over both sides.
Bake 10 to 14 minutes until fish flakes easily.
Squeeze lemon over the top, then add parsley and serve.

Macros (estimate, per 1/4 recipe): 210 calories, 29 g protein, 1 g carbs, 10 g fat, 0 g fiber, sodium ~170 mg (varies by brand)

7) Turkey Medallions with Tomato Salad (Serves 4)

Lean turkey stays juicy with a quick sear and a bright tomato topping. It’s like a Southern summer on a plate.

Ingredients

1 lb turkey tenderloin (or turkey cutlets), sliced into medallions
2 tsp olive oil
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp black pepper
2 cups tomatoes, chopped
1/4 cup red onion, thinly sliced
1 tbsp olive oil (for salad)
1 tbsp red wine vinegar
2 tbsp chopped basil or parsley
Salt, optional, to taste

Directions

Season turkey with garlic powder, paprika, and pepper.
Sear turkey in 2 tsp olive oil over medium-high heat, 3 to 4 minutes per side.
Toss tomatoes, onion, salad olive oil, vinegar, and herbs in a bowl.
Spoon tomato salad over turkey and serve.

Macros (estimate, per 1/4 recipe): 260 calories, 33 g protein, 6 g carbs, 11 g fat, 2 g fiber, sodium ~120 mg (varies by brand)

8) Southern Hash (Serves 4)

This lighter hash uses sweet potatoes and black beans with turkey sausage-style seasoning (without the sodium bomb). Great for breakfast-for-dinner.

Ingredients

2 tsp olive oil
1 medium sweet potato, peeled and diced (about 3 cups)
1 small onion, diced
1 red bell pepper, diced
2 garlic cloves, minced
12 oz lean ground turkey
1 (15 oz) can no-salt-added black beans, rinsed and drained
1 tsp smoked paprika
1 tsp dried sage
1/2 tsp black pepper
2 cups baby spinach
1 tbsp apple cider vinegar
Salt, optional, to taste

Directions

Heat oil in a large skillet over medium heat.
Add sweet potato, onion, and bell pepper, then cook 10 to 12 minutes, stirring often.
Add garlic and turkey, then cook until turkey browns, 6 to 8 minutes.
Stir in black beans, spices, spinach, and vinegar, then cook 1 minute until wilted.
Taste and add salt only if needed.

9) Slow Cooker Turkey Chili with Okra (Serves 6)

Okra helps thicken the chili without heavy roux or extra salt. It’s hearty, freezer-friendly, and great with brown rice.

Ingredients

1 lb lean ground turkey
1 medium onion, diced
1 green bell pepper, diced
3 garlic cloves, minced
2 cups frozen sliced okra
1 (14.5 oz) can no-salt-added diced tomatoes
1 (8 oz) can no-salt-added tomato sauce
1 (15 oz) can no-salt-added black beans, rinsed and drained
1 1/2 cups low-sodium chicken broth (choose low-sodium)
2 tbsp chili powder (salt-free)
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp black pepper
Salt, optional, to taste
Chopped cilantro (optional)

Directions

Brown turkey in a skillet over medium-high heat, then drain any liquid.
Add turkey to slow cooker with onion, pepper, garlic, okra, tomatoes, sauce, black beans, and broth.
Stir in spices and pepper.
Cook on Low for 6 to 7 hours (or High for 3 to 4 hours).
Taste and add salt only if needed, then top with cilantro.

Macros (estimate, per 1/6 recipe): 290 calories, 26 g protein, 28 g carbs, 9 g fat, 8 g fiber, sodium ~320 mg (varies by brand)

10) Sheet-Pan Cajun Salmon and Veggies (Serves 4)

You get crisp edges and bold spice with almost no cleanup. Choose a salt-free Cajun blend to control sodium.

Ingredients

4 salmon fillets (about 5 oz each)
4 cups broccoli florets
1 red bell pepper, sliced
1 small red onion, sliced
2 tbsp olive oil, divided
2 tsp salt-free Cajun seasoning
1 tsp garlic powder
1/2 tsp black pepper
1 lemon, cut into wedges
Salt, optional, to taste

Directions

Heat oven to 425°F and line a sheet pan with parchment.
Toss broccoli, bell pepper, and onion with 1 tbsp olive oil and half the seasoning.
Roast veggies 10 minutes.
Rub salmon with remaining 1 tbsp oil, then season with remaining spices.
Add salmon to pan and roast 10 to 12 minutes more.
Squeeze lemon over everything and serve.

Macros (estimate, per 1/4 recipe): 460 calories, 35 g protein, 14 g carbs, 29 g fat, 5 g fiber, sodium ~180 mg (varies by brand)

11) BBQ Pulled Chicken (no-sugar-added sauce) (Serves 6)

This tastes like backyard BBQ, but it’s weeknight simple. Use no-sugar-added sauce and pick a lower-sodium brand.

Ingredients

2 lb boneless, skinless chicken breasts
1 cup no-sugar-added BBQ sauce (lower-sodium if possible, varies by brand)
1/2 cup low-sodium chicken broth
1 tbsp apple cider vinegar
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp black pepper
1/4 tsp cayenne (optional)

Directions

Add chicken, BBQ sauce, broth, vinegar, and spices to a slow cooker.
Cook on Low for 6 hours (or High for 3 to 4 hours).
Shred chicken with two forks, then stir back into sauce.
Simmer 10 minutes with lid off if you want it thicker.
Serve on whole-wheat buns or over slaw.

Macros (estimate, per 1/6 recipe, chicken only): 230 calories, 36 g protein, 8 g carbs, 6 g fat, 0 g fiber, sodium ~380 mg (varies by brand)

12) Turkey and Veggie Jambalaya (brown rice) (Serves 6)

All the jambalaya comfort, with brown rice and lots of veg. Keep the sausage flavor with spices instead of salty links.

Ingredients

1 tbsp olive oil
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 garlic cloves, minced
1 lb lean ground turkey
2 tbsp salt-free Cajun seasoning
1 tsp dried thyme
1 (14.5 oz) can no-salt-added diced tomatoes
2 1/2 cups low-sodium chicken broth
1 1/2 cups dry brown rice, rinsed
2 cups frozen okra, sliced (or green beans)
2 scallions, sliced
Salt, optional, to taste

Directions

Heat oil in a large pot, then cook onion, pepper, and celery 6 minutes.
Add garlic and turkey, then cook until browned.
Stir in seasoning and thyme for 30 seconds.
Add tomatoes, broth, rice, and okra, then bring to a simmer.
Cover and cook 35 to 40 minutes until rice is tender.
Stir in scallions, then taste and adjust.

Macros (estimate, per 1/6 recipe): 380 calories, 24 g protein, 48 g carbs, 11 g fat, 7 g fiber, sodium ~300 mg (varies by brand)

13) Skillet Tomato Braised Chicken (Serves 4)

This one feels like Sunday supper, but it cooks in one pan. Tomatoes, garlic, and herbs build plenty of flavor.

Ingredients

1 1/2 lb bone-in, skinless chicken thighs (about 6)
2 tsp olive oil
1 medium onion, sliced
3 garlic cloves, minced
1 tsp dried oregano
1/2 tsp black pepper
1 (28 oz) can no-salt-added crushed tomatoes
1/2 cup low-sodium chicken broth
2 tbsp red wine vinegar
2 tbsp chopped basil or parsley
Salt, optional, to taste

Directions

Heat oil in a deep skillet over medium-high heat, then brown chicken 3 minutes per side.
Remove chicken, then sauté onion 5 minutes.
Add garlic, oregano, and pepper, then stir 30 seconds.
Add crushed tomatoes and broth, then return chicken to pan.
Cover and simmer 25 minutes, then finish with vinegar and herbs.
Taste and add salt only if needed.

Macros (estimate, per 1/4 recipe): 360 calories, 32 g protein, 15 g carbs, 19 g fat, 4 g fiber, sodium ~260 mg (varies by brand)

14) Catfish with Cornmeal-Oat Crust (baked) (Serves 4)

You get that cornmeal crunch, but the oven keeps it light. Oats add a nutty bite and extra fiber.

Ingredients

1 1/4 lb catfish fillets
2 tbsp olive oil, divided
1/2 cup yellow cornmeal
1/2 cup old-fashioned oats, pulsed into coarse crumbs
1 tsp paprika
1 tsp garlic powder
1/2 tsp black pepper
1/4 tsp cayenne (optional)
1 tbsp lemon zest (optional)
Salt, optional, to taste
Lemon wedges

Directions

Heat oven to 425°F and lightly oil a baking sheet with 1 tbsp oil.
Mix cornmeal, oat crumbs, paprika, garlic powder, pepper, cayenne, and zest.
Brush fish with remaining 1 tbsp oil.
Press fish into coating and place on baking sheet.
Bake 12 to 15 minutes until fish flakes easily.
Serve with lemon.

Macros (estimate, per 1/4 recipe): 360 calories, 28 g protein, 23 g carbs, 17 g fat, 4 g fiber, sodium ~140 mg (varies by brand)

15) Red Beans and Brown Rice (low sodium) (Serves 6)

This is pure comfort in a bowl. Spices and aromatics give you that slow-cooked taste without salty sausage.

Ingredients

1 tbsp olive oil
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 garlic cloves, minced
2 tsp smoked paprika
1 tsp dried thyme
1 tsp ground cumin
1/2 tsp black pepper
2 (15 oz) cans no-salt-added red beans, rinsed and drained
2 cups low-sodium vegetable broth
2 tsp apple cider vinegar
3 cups cooked brown rice
Sliced scallions (optional)
Salt, optional, to taste

Directions

Heat oil, then cook onion, pepper, and celery 6 to 8 minutes.
Add garlic and spices, then cook 30 seconds.
Add beans and broth, then simmer 15 minutes.
Mash a cup of beans in the pot to thicken, then stir back in.
Stir in vinegar, then serve over brown rice with scallions.

Macros (estimate, per 1/6 recipe): 410 calories, 16 g protein, 74 g carbs, 6 g fat, 14 g fiber, sodium ~230 mg (varies by brand)

16) Stuffed Bell Peppers with Turkey and Collards (Serves 4)

Stuffed peppers feel like comfort food, yet they’re portion-friendly. Collards add a Southern twist and a lot of nutrients.

Ingredients

4 large bell peppers, tops removed and seeded
1 tsp olive oil
1 medium onion, diced
2 garlic cloves, minced
12 oz lean ground turkey
2 cups chopped cooked collards (or chopped fresh, sautéed until tender)
1 1/2 cups cooked brown rice
1 (14.5 oz) can no-salt-added diced tomatoes, drained
1 tsp smoked paprika
1/2 tsp black pepper
1/2 cup shredded reduced-fat mozzarella (optional)
Salt, optional, to taste

Directions

Heat oven to 400°F and place peppers in a baking dish.
Sauté onion in oil 4 minutes, then add garlic and turkey and cook until browned.
Stir in collards, rice, tomatoes, paprika, and pepper.
Spoon filling into peppers, then top with mozzarella if using.
Bake 25 to 30 minutes until peppers soften.

17) Lemon Pepper Shrimp Boil Packets (low sodium) (Serves 4)

This scratches the shrimp boil itch with less mess and less salt. Foil packets keep everything tender and juicy.

Ingredients

1 lb shrimp, peeled and deveined
12 oz baby potatoes, halved
2 cups corn kernels (frozen, no sauce)
1 cup green beans, trimmed
2 tbsp olive oil
2 tsp salt-free lemon pepper seasoning
1 tsp smoked paprika
2 garlic cloves, minced
1 lemon, sliced
2 tbsp chopped parsley
Salt, optional, to taste

Directions

Heat oven to 425°F.
Microwave potatoes with a splash of water for 4 minutes to speed cooking, then drain.
Divide potatoes, corn, green beans, and shrimp among 4 foil packets.
Drizzle with olive oil, then add seasonings, garlic, and lemon slices.
Seal packets and bake 12 to 14 minutes.
Open carefully, then top with parsley and taste for salt.

Macros (estimate, per 1/4 recipe): 360 calories, 26 g protein, 35 g carbs, 14 g fat, 6 g fiber, sodium ~260 mg (varies by brand)

18) Pork Tenderloin with Peach Salsa (Serves 4)

Pork tenderloin is lean and cooks fast. Sweet peaches and vinegar bring that tangy Southern summer flavor.

Ingredients

1 1/4 lb pork tenderloin, trimmed
2 tsp olive oil
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp black pepper
2 ripe peaches, diced
1/4 cup red onion, finely diced
1 jalapeño, seeded and minced (optional)
2 tbsp chopped cilantro (or parsley)
1 tbsp lime juice
1 tbsp apple cider vinegar
Salt, optional, to taste

Directions

Heat oven to 425°F.
Rub pork with olive oil, paprika, garlic powder, and pepper.
Roast 18 to 22 minutes until it reaches a safe internal temp, then rest 5 minutes.
Mix peaches, onion, jalapeño, herbs, lime juice, and vinegar.
Slice pork and spoon salsa over the top.

Macros (estimate, per 1/4 recipe): 260 calories, 32 g protein, 12 g carbs, 9 g fat, 2 g fiber, sodium ~95 mg (varies by brand)

19) Chicken and Okra Gumbo (roux-light) (Serves 6)

You still get gumbo vibes, just with a lighter roux and plenty of okra. A salt-free seasoning blend is the easiest win here.

Ingredients

2 tbsp olive oil
2 tbsp all-purpose flour
1 medium onion, diced
1 green bell pepper, diced
2 celery ribs, diced
3 garlic cloves, minced
2 tsp salt-free Cajun seasoning
1/2 tsp black pepper
1 (14.5 oz) can no-salt-added diced tomatoes
6 cups low-sodium chicken broth (choose low-sodium)
1 lb boneless, skinless chicken thighs, diced
3 cups frozen sliced okra
2 bay leaves
2 tsp apple cider vinegar
3 cups cooked brown rice (for serving)
Salt, optional, to taste

Directions

Heat oil in a pot over medium heat, then whisk in flour for 2 minutes until lightly tan.
Add onion, pepper, and celery, then cook 6 minutes.
Stir in garlic and seasoning for 30 seconds.
Add tomatoes, broth, chicken, okra, and bay leaves, then simmer 25 minutes.
Turn off heat, stir in vinegar, then taste and add salt only if needed.
Serve over brown rice.

Macros (estimate, per 1/6 recipe, without rice): 250 calories, 24 g protein, 14 g carbs, 11 g fat, 4 g fiber, sodium ~380 mg (varies by brand)

20) Grilled Flank Steak with Chimichurri (Southern herb version) (Serves 4)

This feels like a cookout plate, but the sauce is herb-heavy and salt-light. It’s bold, fresh, and great with roasted veggies.

Ingredients

1 1/4 lb flank steak, trimmed
2 tsp olive oil (for steak)
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp black pepper
1/2 cup fresh parsley, finely chopped
1/4 cup fresh cilantro, finely chopped (optional)
2 tbsp minced red onion
1 small garlic clove, grated
3 tbsp red wine vinegar
2 tbsp olive oil (for chimichurri)
1/4 tsp crushed red pepper (optional)
Salt, optional, to taste

Directions

Rub steak with olive oil, garlic powder, paprika, and pepper.
Grill over medium-high heat 4 to 6 minutes per side (depending on thickness).
Rest steak 5 to 10 minutes, then slice against the grain.
Stir parsley, cilantro, onion, garlic, vinegar, olive oil, and crushed red pepper.
Spoon chimichurri over sliced steak and serve.

Macros (estimate, per 1/4 recipe): 340 calories, 32 g protein, 3 g carbs, 22 g fat, 1 g fiber, sodium ~120 mg (varies by brand)

Side Dish Recipes, Greens, Salads, and Soups (20 recipes)

21) Southern-Style Collard Greens (Serves 6)

Slow-simmered greens can taste rich without a salty hock. Smoked paprika and vinegar do the heavy lifting.

Ingredients

2 tsp olive oil
1 medium onion, sliced
3 garlic cloves, minced
2 lb collard greens, washed and chopped
4 cups low-sodium chicken broth (or vegetable broth)
1 tsp smoked paprika
1/2 tsp black pepper
1 bay leaf
2 tbsp apple cider vinegar
Pinch crushed red pepper (optional)
Salt, optional, to taste

Directions

Heat oil in a pot, then cook onion 5 minutes.
Add garlic, smoked paprika, and pepper, then stir 30 seconds.
Add collards, broth, and bay leaf, then simmer 35 to 45 minutes.
Stir in vinegar and crushed red pepper.
Taste and add salt only if needed.

Macros (estimate, per 1/6 recipe): 70 calories, 4 g protein, 10 g carbs, 2 g fat, 5 g fiber, sodium ~240 mg (varies by brand)

22) Easy Peas and Greens (Serves 4)

This is a fast skillet side dish recipe that eats like a meal. Use no-salt-added beans and finish with vinegar.

Ingredients

2 tsp olive oil
2 garlic cloves, minced
1/2 tsp black pepper
1 (15 oz) can no-salt-added black-eyed peas, rinsed and drained
4 cups chopped kale (or collards)
2 tbsp low-sodium chicken broth (or water)
1 tbsp apple cider vinegar
Hot sauce, optional (lower-sodium)

Directions

Heat oil in a skillet, then cook garlic and pepper for 30 seconds.
Add peas, greens, and broth, then cover 3 minutes.
Uncover and stir until greens wilt and liquid reduces.
Finish with vinegar and hot sauce if you like.

23) Cheesy Jalapeño Grits (Serves 4)

A small bowl of creamy, cheesy grits can still fit DASH. Measure the cheese, then let jalapeño and pepper bring the pop.

Ingredients

3/4 cup stone-ground grits (dry)
3 1/2 cups water
1/2 cup low-fat milk
1 jalapeño, seeded and minced
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 cup shredded reduced-fat cheddar
1 tbsp chopped scallions
Salt, optional, to taste

Directions

Bring water to a boil, whisk in grits, then reduce heat to low.
Cook 20 to 25 minutes, stirring often.
Stir in milk, jalapeño, garlic powder, and pepper.
Turn off heat, stir in cheddar and scallions, then taste for salt.

Macros (estimate, per 1/4 recipe): 250 calories, 10 g protein, 38 g carbs, 7 g fat, 2 g fiber, sodium ~260 mg (varies by brand)

24) Southern Succotash (Serves 6)

Corn and beans make a naturally satisfying side dish recipe. Using frozen corn and no-salt-added beans keeps sodium easy to manage.

Ingredients

2 tsp olive oil
1 small onion, diced
1 red bell pepper, diced
2 cups frozen corn (plain)
1 (15 oz) can no-salt-added lima beans, rinsed and drained
1 tsp smoked paprika
1/2 tsp black pepper
2 tbsp chopped parsley
1 tbsp apple cider vinegar
Salt, optional, to taste

Directions

Heat oil, then cook onion and bell pepper 5 minutes.
Add corn and lima beans, then cook 5 minutes.
Stir in paprika and pepper, then cook 1 minute.
Finish with parsley and vinegar, then taste for salt.

Macros (estimate, per 1/6 recipe): 140 calories, 6 g protein, 26 g carbs, 3 g fat, 6 g fiber, sodium ~90 mg (varies by brand)

25) Roasted Sweet Potatoes (Serves 4)

Roasting brings out sweetness, so you don’t need much added anything. Cinnamon is optional but nice.

Ingredients

2 large sweet potatoes, peeled and cubed (about 6 cups)
1 tbsp olive oil
1 tsp smoked paprika (or cinnamon for a sweeter version)
1/2 tsp black pepper
Salt, optional, to taste

Directions

Heat oven to 425°F and line a sheet pan.
Toss sweet potatoes with olive oil, paprika, and pepper.
Roast 25 to 30 minutes, flipping once, until browned and tender.
Taste and add salt only if needed.

Macros (estimate, per 1/4 recipe): 200 calories, 3 g protein, 35 g carbs, 6 g fat, 5 g fiber, sodium ~60 mg

26) Garlic Roasted Green Beans (Serves 4)

Simple, crisp-tender green beans that go with everything. Garlic and pepper keep it lively.

Ingredients

1 lb fresh green beans, trimmed
1 tbsp olive oil
3 garlic cloves, minced
1/2 tsp black pepper
1 tbsp lemon juice
Salt, optional, to taste

Directions

Heat oven to 425°F.
Toss green beans with olive oil, garlic, and pepper.
Roast 12 to 15 minutes, shaking pan once.
Finish with lemon juice, then taste for salt.

27) Asparagus with Lemon Sauce (Serves 4)

A quick pan sauce makes asparagus feel fancy with almost no effort. Greek yogurt adds creaminess without heavy cream.

Ingredients

1 lb asparagus, trimmed
2 tsp olive oil
1/2 tsp black pepper
1/2 cup plain nonfat Greek yogurt
2 tbsp lemon juice
1 tsp lemon zest
1 small garlic clove, grated
1 tbsp water (to thin, as needed)
Salt, optional, to taste

Directions

Roast asparagus at 425°F with olive oil and pepper for 10 to 12 minutes.
Stir yogurt, lemon juice, zest, and garlic until smooth.
Thin sauce with water to your liking.
Spoon sauce over asparagus and serve.

28) Blackened Chicken Berry Salad (Serves 4)

Sweet berries and spicy chicken are a great contrast in this salad recipe. Keep seasoning salt-free and let fruit do the brightening.

Ingredients

1 lb boneless, skinless chicken breast
2 tsp olive oil
2 tsp salt-free blackening seasoning
8 cups mixed greens
2 cups strawberries, sliced
1 cup blueberries
1/4 cup chopped pecans
1/4 cup crumbled goat cheese (optional)
3 tbsp olive oil (dressing)
2 tbsp balsamic vinegar
1 tsp Dijon mustard (lower-sodium)
1/4 tsp black pepper
Salt, optional, to taste

Directions

Rub chicken with oil and blackening seasoning.
Sear in a hot skillet 5 to 6 minutes per side, then rest and slice.
Whisk dressing ingredients in a small bowl.
Toss greens with berries and pecans, then top with chicken and goat cheese.
Drizzle dressing and serve.

Macros (estimate, per 1/4 recipe, with goat cheese): 430 calories, 33 g protein, 20 g carbs, 26 g fat, 6 g fiber, sodium ~320 mg (varies by brand)

29) Vinegar Slaw with No Added Sugar (Serves 6)

This is the slaw for pulled chicken nights, a crisp and tangy salad recipe that’s not sweet.

Ingredients

6 cups shredded green cabbage
1 cup shredded carrots
1/2 cup thinly sliced red onion
1/4 cup apple cider vinegar
2 tbsp olive oil
1 tsp Dijon mustard (lower-sodium)
1/2 tsp celery seed
1/2 tsp black pepper
Salt, optional, to taste

Directions

Toss cabbage, carrots, and onion in a large bowl.
Whisk vinegar, olive oil, mustard, celery seed, and pepper.
Pour dressing over slaw and toss well.
Chill 20 minutes, then taste and add salt if needed.

Macros (estimate, per 1/6 recipe): 80 calories, 1 g protein, 6 g carbs, 6 g fat, 2 g fiber, sodium ~120 mg (varies by brand)

30) Baked Okra “Fries” (Serves 4)

Okra gets crisp in a hot oven, especially with panko. A quick spray of oil helps browning.

Ingredients

1 lb fresh okra, trimmed and halved lengthwise
1/2 cup plain nonfat Greek yogurt
1 tsp hot sauce, optional (lower-sodium)
2/3 cup whole-wheat panko
1/3 cup cornmeal
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp black pepper
Olive oil spray (or 1 tbsp olive oil, drizzled)
Salt, optional, to taste

Directions

Heat oven to 450°F and line a sheet pan.
Mix yogurt and hot sauce, then coat okra.
Mix panko, cornmeal, and seasonings.
Press okra into coating and arrange on pan.
Spray lightly with oil, then bake 14 to 18 minutes, flipping once.

31) Tomato and Cucumber Salad with Dill (Serves 4)

Cool, crunchy, and perfect next to spicy mains. Use it to add volume to your plate.

Ingredients

2 cups tomatoes, chopped
2 cups cucumber, chopped
1/4 cup red onion, thinly sliced
2 tbsp chopped fresh dill (or 2 tsp dried)
2 tbsp red wine vinegar
1 tbsp olive oil
1/4 tsp black pepper
Salt, optional, to taste

Directions

Combine tomatoes, cucumber, onion, and dill in a bowl.
Whisk vinegar, olive oil, and pepper.
Toss dressing with salad and serve, or chill 15 minutes.

32) Corn and Avocado Salsa (Serves 4)

This doubles as a side dish recipe and a topping for fish or chicken. Choose no-salt-added corn.

Ingredients

2 cups corn kernels (frozen, thawed, or canned no-salt-added, drained)
1 avocado, diced
1/2 cup diced tomatoes
1/4 cup red onion, finely diced
1 jalapeño, minced (optional)
2 tbsp chopped cilantro
2 tbsp lime juice
1/4 tsp black pepper
Salt, optional, to taste

Directions

Stir corn, avocado, tomatoes, onion, jalapeño, and cilantro in a bowl.
Add lime juice and pepper, then mix gently.
Taste and add salt only if needed.

Macros (estimate, per 1/4 recipe): 190 calories, 3 g protein, 21 g carbs, 11 g fat, 6 g fiber, sodium ~40 mg (varies by brand)

33) Buttermilk-Style Ranch Dip (Greek yogurt) (Serves 6)

This scratches the ranch itch for veggies and baked “fries.” It’s tangy, creamy, and easy to keep low-sodium.

Ingredients

1 1/2 cups plain nonfat Greek yogurt
2 tbsp lemon juice
2 tbsp water (to thin)
1 tsp dried dill
1 tsp garlic powder
1 tsp onion powder
1/2 tsp black pepper
2 tbsp chopped chives (optional)
Salt, optional, to taste

Directions

Stir yogurt, lemon juice, and water until smooth.
Mix in seasonings and chives.
Chill 15 minutes, then taste and adjust.

Macros (estimate, per 1/6 recipe): 50 calories, 8 g protein, 3 g carbs, 0 g fat, 0 g fiber, sodium ~70 mg (varies by brand)

34) Creamy Cauliflower “Grits” (Serves 4)

Cauliflower turns into a cozy, spoonable base. It’s great under shrimp, fish, or saucy chicken.

Ingredients

1 large head cauliflower, cut into florets (about 6 cups)
1/2 cup low-fat milk
2 tsp olive oil (or 1 tbsp unsalted butter)
1/4 cup shredded reduced-fat cheddar (optional)
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp chopped scallions
Salt, optional, to taste

Directions

Steam cauliflower until very tender, 10 to 12 minutes.
Blend with milk, olive oil, garlic powder, and pepper until mostly smooth.
Warm in a pot 2 minutes, then stir in cheddar (if using).
Top with scallions and serve.

Macros (estimate, per 1/4 recipe, with cheddar): 140 calories, 8 g protein, 12 g carbs, 7 g fat, 4 g fiber, sodium ~180 mg (varies by brand)

35) Red Pepper Hummus with Crudites (Serves 6)

A snacky side dish recipe that helps you eat more veggies without trying. Use no-salt-added chickpeas if you can.

Ingredients

1 (15 oz) can no-salt-added chickpeas, rinsed and drained
1/4 cup jarred roasted red peppers, drained (choose lower-sodium, varies by brand)
2 tbsp tahini
2 tbsp lemon juice
1 tbsp olive oil
1 garlic clove
1/2 tsp ground cumin
1/4 tsp black pepper
2 to 3 tbsp water, as needed
Carrot sticks, cucumber slices, and bell pepper strips (for serving)

Directions

Blend chickpeas, peppers, tahini, lemon juice, olive oil, garlic, cumin, and pepper.
Add water a little at a time until smooth.
Serve with raw veggies.

Macros (estimate, per 1/6 recipe): 140 calories, 5 g protein, 14 g carbs, 8 g fat, 4 g fiber, sodium ~90 mg (varies by brand)

36) Skillet Cabbage with Apple Cider Vinegar (Serves 4)

This tastes like something your grandma made, but lighter. It’s sweet, tangy, and perfect with pork or chicken.

Ingredients

2 tsp olive oil
1 medium onion, sliced
6 cups shredded green cabbage
2 tbsp apple cider vinegar
1/4 cup water (or low-sodium broth)
1/2 tsp black pepper
1/2 tsp caraway seeds (optional)
Salt, optional, to taste

Directions

Heat oil in a large skillet, then cook onion 5 minutes.
Add cabbage, water, and pepper, then cover 5 minutes.
Uncover, stir, and cook 6 to 8 minutes until tender.
Stir in vinegar and caraway, then taste for salt.

37) Sweet Potato and Black Bean Salad (Serves 4)

Roasted sweet potatoes make this salad recipe feel satisfying. Use no-salt-added black beans, then punch it up with lime.

Ingredients

3 cups sweet potato cubes (about 1 large)
1 tbsp olive oil
1/2 tsp smoked paprika
1/2 tsp black pepper
1 (15 oz) can no-salt-added black beans, rinsed and drained
1/2 cup chopped red bell pepper
1/4 cup chopped cilantro
2 tbsp lime juice
1 tbsp red wine vinegar
Salt, optional, to taste

Directions

Roast sweet potatoes at 425°F with olive oil, paprika, and pepper for 20 to 25 minutes.
Cool 10 minutes, then toss with black beans, bell pepper, and cilantro.
Stir in lime juice and vinegar, then taste for salt.

Macros (estimate, per 1/4 recipe): 300 calories, 10 g protein, 52 g carbs, 7 g fat, 12 g fiber, sodium ~120 mg (varies by brand)

38) Slow Cooker Vegetable Soup with Collards (Serves 6)

This is an easy “fill the fridge” soup. Low-sodium broth matters here, because soup can get salty fast.

Ingredients

1 medium onion, diced
2 carrots, sliced
2 celery ribs, sliced
2 garlic cloves, minced
1 zucchini, diced
1 cup frozen okra, sliced
1 (14.5 oz) can no-salt-added diced tomatoes
6 cups low-sodium vegetable broth (choose low-sodium)
4 cups chopped collards
1 (15 oz) can no-salt-added cannellini beans, rinsed and drained
1 tsp dried thyme
1/2 tsp black pepper
2 tbsp lemon juice
Salt, optional, to taste

Directions

Add all ingredients except lemon juice to a slow cooker.
Cook on Low for 6 to 7 hours (or High for 3 to 4 hours).
Stir in lemon juice, then taste and add salt only if needed.

Macros (estimate, per 1/6 recipe): 190 calories, 9 g protein, 32 g carbs, 3 g fat, 9 g fiber, sodium ~320 mg (varies by brand)

39) Spicy Roasted Chickpeas (Serves 4)

Crunchy, snacky, and great on salads. Rinse chickpeas well to reduce sodium.

Ingredients

1 (15 oz) can no-salt-added chickpeas, rinsed and drained
1 tbsp olive oil
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp garlic powder
1/4 tsp cayenne (optional)
1/4 tsp black pepper
Salt, optional, to taste

Directions

Heat oven to 425°F and pat chickpeas very dry.
Toss chickpeas with oil and spices.
Roast 22 to 28 minutes, shaking pan twice, until crisp.
Cool 10 minutes, then taste and add salt if needed.

Macros (estimate, per 1/4 recipe): 150 calories, 6 g protein, 20 g carbs, 6 g fat, 5 g fiber, sodium ~60 mg (varies by brand)

40) Brown Rice Pilaf with Mushrooms and Herbs (Serves 6)

A cozy side dish recipe that feels like a “real dinner” base. Use low-sodium broth and plenty of herbs.

Ingredients

2 tsp olive oil
8 oz mushrooms, sliced
1 small onion, diced
2 garlic cloves, minced
1 1/2 cups dry brown rice, rinsed
3 cups low-sodium chicken broth (or vegetable broth)
1/2 tsp black pepper
1 tsp dried thyme (or 1 tbsp fresh)
2 tbsp chopped parsley
Salt, optional, to taste

Directions

Heat oil in a pot, then cook mushrooms 6 minutes until browned.
Add onion and cook 4 minutes, then stir in garlic 30 seconds.
Add rice, broth, pepper, and thyme, then bring to a simmer.
Cover and cook 35 to 40 minutes, then rest 5 minutes.
Stir in parsley, then taste for salt.

Macros (estimate, per 1/6 recipe): 180 calories, 4 g protein, 34 g carbs, 3 g fat, 3 g fiber, sodium ~220 mg (varies by brand)

Breakfast, Snacks, and Desserts (10 recipes)

41) Mock-Southern Sweet Potato Pie (Serves 8)

All the sweet potato pie comfort, with less sugar and lighter dairy. A little cinnamon does a lot here.

Ingredients

2 cups mashed cooked sweet potato (about 2 medium)
2 large eggs
1/2 cup evaporated skim milk (or low-fat milk)
1/4 cup maple syrup
1 tsp vanilla extract
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp black pepper (tiny pinch, optional)
1 (9-inch) whole-wheat pie crust (store-bought or homemade, sodium varies by brand)

Directions

Heat oven to 375°F.
Whisk sweet potato, eggs, milk, maple syrup, vanilla, and spices until smooth.
Pour into crust.
Bake 40 to 45 minutes until set with a slight jiggle in the center.
Cool at least 1 hour before slicing.

Macros (estimate, per 1/8 slice): 210 calories, 6 g protein, 33 g carbs, 6 g fat, 4 g fiber, sodium ~180 mg (varies by brand)

42) Southern Banana Pudding (Serves 6)

This version uses yogurt and lighter pudding, so it still feels creamy. Keep portions modest and it fits just fine.

Ingredients

2 cups low-fat milk
1 (3.4 oz) box instant vanilla pudding mix (sodium varies by brand)
1 cup plain nonfat Greek yogurt
2 tsp vanilla extract
3 medium bananas, sliced
2 cups vanilla wafer-style cookies (look for lower-sodium if possible, varies by brand)

Directions

Whisk milk with pudding mix for 2 minutes, then chill 5 minutes.
Stir in yogurt and vanilla.
Layer cookies, bananas, and pudding in a dish.
Chill at least 1 hour before serving.

Macros (estimate, per 1/6 serving): 260 calories, 10 g protein, 46 g carbs, 4 g fat, 3 g fiber, sodium ~260 mg (varies by brand)

43) 1-2-3 Peach Cobbler (Serves 6)

A simple cobbler built on fruit, not sugar. Use frozen peaches when fresh aren’t great.

Ingredients

4 cups sliced peaches (fresh or frozen, thawed)
1 tbsp lemon juice
2 tbsp sugar
1 tsp ground cinnamon
3/4 cup whole-wheat self-rising flour (or flour plus baking powder, sodium varies by brand)
3/4 cup low-fat milk
2 tbsp canola oil (or melted unsalted butter)
1 tsp vanilla extract

Directions

Heat oven to 375°F and lightly oil an 8-inch baking dish.
Toss peaches with lemon juice, sugar, and cinnamon, then spread in dish.
Whisk flour, milk, oil, and vanilla until smooth.
Pour batter over peaches.
Bake 30 to 35 minutes until golden and set.

Sodium note: Self-rising flour and baking powder can add sodium (varies by brand).

44) Apple Coffee Cake (Serves 9)

This is a “slice with coffee” treat that still stays reasonable. Apples add moisture, so you need less oil.

Ingredients

2 cups diced apples (about 2 medium)
1 1/2 cups whole-wheat flour
1 tsp baking powder (sodium varies by brand)
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp black pepper (optional)
1/3 cup brown sugar
2 large eggs
1/2 cup unsweetened applesauce
1/3 cup low-fat milk
2 tbsp canola oil
1 tsp vanilla extract
1/4 cup chopped pecans (optional)

Directions

Heat oven to 350°F and grease an 8-inch square pan.
Mix flour, baking powder, cinnamon, nutmeg, pepper, and brown sugar.
Whisk eggs, applesauce, milk, oil, and vanilla.
Stir wet into dry, then fold in apples and pecans.
Bake 28 to 32 minutes until a toothpick comes out clean.

Macros (estimate, per 1/9 slice): 200 calories, 5 g protein, 34 g carbs, 6 g fat, 4 g fiber, sodium ~160 mg (varies by brand)

45) Omelet Cups (Serves 4, makes 8 cups)

These are great for grab-and-go mornings. Keep cheese light, then pack in veggies.

Ingredients

6 large eggs
1/4 cup low-fat milk
1/2 tsp black pepper
1/2 tsp garlic powder
1 cup baby spinach, chopped
1/2 cup diced bell pepper
1/4 cup diced onion
1/2 cup diced tomatoes (seeded)
1/3 cup shredded reduced-fat cheddar (optional)
Olive oil spray
Salt, optional, to taste

Directions

Heat oven to 375°F and spray a muffin tin well.
Whisk eggs, milk, pepper, and garlic powder.
Stir in spinach, bell pepper, onion, tomatoes, and cheese (if using).
Fill cups about 3/4 full.
Bake 16 to 20 minutes until set.

Macros (estimate, per 2 cups): 220 calories, 18 g protein, 5 g carbs, 14 g fat, 1 g fiber, sodium ~260 mg (varies by brand)

46) Overnight Oats with Pecans and Peaches (Serves 2)

This tastes like peach cobbler for breakfast, but it’s mostly fiber and protein. Choose unsalted nuts.

Ingredients

1 cup old-fashioned oats
1 cup low-fat milk
1/2 cup plain nonfat Greek yogurt
1 tbsp chia seeds
1 tbsp maple syrup
1 tsp cinnamon
1 cup diced peaches (fresh or thawed frozen)
2 tbsp chopped pecans (unsalted)

Directions

Stir oats, milk, yogurt, chia, maple syrup, and cinnamon in a bowl.
Fold in peaches.
Refrigerate overnight.
Top with pecans before eating.

Macros (estimate, per 1/2 recipe): 420 calories, 20 g protein, 58 g carbs, 13 g fat, 11 g fiber, sodium ~140 mg (varies by brand)

47) Whole-Wheat Buttermilk-Style Pancakes (Serves 4, makes about 8 pancakes)

These are fluffy without being heavy. Baking powder adds sodium, so keep an eye on brands and don’t oversize the stack.

Ingredients

1 1/4 cups whole-wheat flour
1 tbsp baking powder (sodium varies by brand, choose lower-sodium if possible)
1 tsp cinnamon
1/4 tsp black pepper (optional)
1 large egg
1 1/4 cups low-fat milk
2 tbsp lemon juice (to mimic buttermilk)
1 tbsp maple syrup
2 tbsp canola oil
1 tsp vanilla extract
Oil spray for skillet

Directions

Stir milk and lemon juice, then rest 5 minutes.
Whisk flour, baking powder, cinnamon, and pepper.
Whisk egg, “buttermilk,” maple syrup, oil, and vanilla.
Stir wet into dry until just combined.
Cook 1/4 cup batter per pancake on a lightly oiled skillet, 2 minutes per side.

Sodium estimate: ~250 to 450 mg per 2 pancakes (varies by baking powder brand and toppings).

48) Savory Grits Bowl with Spinach and Egg (Serves 2)

This is comfort food that still feels balanced. Pepper, garlic, and greens keep every bite interesting.

Ingredients

1/2 cup stone-ground grits (dry)
2 1/2 cups water
1/2 cup low-fat milk
2 cups baby spinach
2 tsp olive oil, divided
2 large eggs
1/2 tsp garlic powder
1/2 tsp black pepper
Hot sauce, optional (lower-sodium)
Salt, optional, to taste

Directions

Cook grits in water, stirring often, until thick and tender.
Stir in milk, garlic powder, and pepper, then keep warm.
Sauté spinach in 1 tsp oil until wilted.
Fry or poach eggs using remaining 1 tsp oil (or poach with water).
Build bowls with grits, spinach, and egg, then add hot sauce if you like.

Macros (estimate, per 1/2 recipe): 420 calories, 18 g protein, 56 g carbs, 14 g fat, 3 g fiber, sodium ~150 mg (varies by brand)

49) Yogurt Parfait with Berries and Toasted Oats (Serves 2)

This is the fastest “dessert-for-breakfast” that still supports DASH. Toasted oats add crunch without salty granola.

Ingredients

2 cups plain nonfat Greek yogurt
2 cups mixed berries (fresh or frozen, thawed)
1/2 cup old-fashioned oats
1 tbsp maple syrup (optional)
2 tbsp chopped walnuts or pecans (unsalted)
1/2 tsp cinnamon

Directions

Toast oats in a dry skillet over medium heat for 4 to 6 minutes, stirring often.
Layer yogurt and berries in two glasses or bowls.
Top with toasted oats, nuts, cinnamon, and a drizzle of maple syrup if desired.

50) Cinnamon Roasted Apples with Walnuts (Serves 4)

This is a warm, cozy dessert that’s mostly fruit. It also works as a topping for yogurt or oatmeal.

Ingredients

4 medium apples, cored and sliced
1 tbsp lemon juice
1 tbsp maple syrup
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tbsp canola oil (or melted unsalted butter)
1/4 cup chopped walnuts (unsalted)

Directions

Heat oven to 375°F and lightly oil a baking dish.
Toss apples with lemon juice, maple syrup, cinnamon, nutmeg, and oil.
Bake 20 minutes, stir, then bake 10 minutes more until tender.
Sprinkle walnuts on top and serve warm.

Macros (estimate, per 1/4 recipe): 180 calories, 2 g protein, 28 g carbs, 8 g fat, 4 g fiber, sodium ~5 mg (varies by brand)

Make these recipes fit your goals: sodium, portions, meal plans, and leftovers

Southern DASH cooking works best when you treat these recipes like building blocks, not strict rules. A few smart swaps keep sodium in check, portions stay satisfying, and leftovers turn into tomorrow’s lunch without feeling like “repeat dinner.”

Use the tips below to make the whole list easier to live with, whether you’re cooking for one, feeding a family, or trying to hit a specific nutrition target.

How to keep sodium low without bland results

Low-sodium doesn’t mean low flavor. It just means you stop letting salt do all the work. The best Southern pots get their taste from layers, like a stew that starts quiet and finishes loud.

Here are 8 tactics that keep food bold while you control sodium:

Start with no-salt-added tomatoes. Use them in Chicken Creole, Skillet Tomato Braised Chicken, and Slow Cooker Turkey Chili with Okra. Tomatoes bring depth, but regular canned versions can be sneaky salty.
Use low-sodium broth, then reduce for intensity. In soups and gumbo-style bowls, simmer uncovered for a few minutes to concentrate flavor without adding salt.
Rinse canned beans and peas every time. A quick rinse and drain helps in Red Beans and Brown Rice (low sodium), Hoppin’ John, and Easy Peas and Greens.
Measure cheese instead of “eyeballing.” Cheese is a salt delivery system. Keep it as a topping in Low Country Shrimp & Grits, Cheesy Jalapeño Grits, and Creamy Cauliflower “Grits”.
Finish with acid at the end. Add lemon juice or vinegar right before serving. It brightens the whole dish, so you miss salt less (try this with Collard Greens, Gumbo, and BBQ Pulled Chicken).
Make your own spice blends. “Cajun” and “Creole” mixes often contain salt. Mix paprika, garlic powder, onion powder, thyme, oregano, black pepper, cayenne, and smoked paprika, then salt stays optional.
Pick a lower-sodium hot sauce, then use less. You still get that vinegar heat pop. Taste first, because brands vary a lot.
Skip seasoning packets and soup bases. They’re convenient, but they can blow up your sodium in one step. Build flavor with aromatics and spices instead.

When a dish tastes “flat,” add lemon, vinegar, herbs, or heat first. Salt is the last resort, not the first fix.

A few sneaky sodium foods that show up a lot in Southern cooking:

Biscuit mixes and self-rising mixes
Cured meats (bacon, ham, sausage, smoked turkey with added sodium)
Bouillon cubes, paste, and “soup base”
Bottled BBQ sauce and bottled marinades

If you keep just one habit, make it this: taste near the end. Long simmering changes flavor, so salting early often leads to oversalting later.

Portion help for Southern staples like grits, rice, and cobbler

Comfort food gets tricky when the starch takes over the whole plate. The goal is not tiny servings. It’s balance, so you feel good after you eat.

Mastering portion control starts with the plate method, a simple way to manage serving sizes in Southern meals:

Half your plate: non-starchy veggies (greens, okra, tomatoes, cabbage, green beans, broccoli, salad)
One quarter: protein (fish, chicken, turkey, beans)
One quarter: starch (grits, brown rice, potatoes, cornbread, cobbler)

Portion control like this supports long-term healthy eating while keeping meals satisfying. Use this quick table as an easy range for serving sizes for most adults (adjust for your needs, hunger, and your clinician’s advice). Tracking nutrition facts and diabetic exchanges can help those with specific medical needs.

Food group	Easy portion range	What it looks like in this recipe list
Cooked grains (rice, grits)	1/2 to 1 cup	Brown Rice Pilaf, Cheesy Jalapeño Grits, Hoppin’ John
Protein (meat, fish, shrimp)	3 to 5 oz cooked	Sheet-Pan Cajun Salmon, Baked Fish with Cajun Seasoning, Oven-‘Fried’ Chicken
Beans/peas (as protein)	3/4 to 1 1/2 cups	Red Beans and Brown Rice, Southern Black-Eyed Peas, Sweet Potato and Black Bean Salad
Added fats (oil, butter, nuts)	1 to 2 tsp oil (or 1 tbsp nuts) to limit saturated fat	Roasted veggies, salad toppings, Overnight Oats with Pecans and Peaches
Dessert (cobbler, pudding, cake)	1/2 cup (or 1 small slice)	1-2-3 Peach Cobbler, Southern Banana Pudding, Apple Coffee Cake

Want your bowl to feel bigger without adding tons of calories or sodium? Stretch flavor with veggies. Add more onion, bell pepper, tomatoes, and greens than the recipe calls for. It’s like turning up the music without touching the volume knob on salt.

A few easy examples:

Add extra peppers and onions to Turkey and Veggie Jambalaya.
Stir spinach into Shrimp & Grits right at the end.
Double the cabbage in Vinegar Slaw and serve it with BBQ Pulled Chicken.

This portion control works great for holiday eating too. Navigate traditional Southern celebrations by sticking to the plate method, enjoying smaller serving sizes of favorites alongside extra veggies to stay on track.

A simple 7-day heart healthy Southern DASH meal plan using recipes from this list

This plan keeps prep realistic, repeats ingredients on purpose, and uses leftovers so you cook less. It also includes 2 seafood dinners and 2 bean-based meals.

Day 1

Breakfast: Overnight Oats with Pecans and Peaches
Lunch: Leftover Vinegar Slaw topped with leftover chicken (or add chickpeas)
Dinner: Sheet-Pan Cajun Salmon and Veggies
Optional snack: Yogurt Parfait with Berries and Toasted Oats

Day 2

Breakfast: Omelet Cups
Lunch: Leftover salmon over Tomato and Cucumber Salad with Dill
Dinner: Southern Black-Eyed Peas with a side of Garlic Roasted Green Beans
Optional snack: Red Pepper Hummus with Crudites

Day 3

Breakfast: Savory Grits Bowl with Spinach and Egg (keep grits to 1/2 cup cooked)
Lunch: Leftover Black-Eyed Peas over warmed Brown Rice Pilaf with Mushrooms and Herbs
Dinner: Oven-‘Fried’ Chicken with Baked Okra “Fries”
Optional snack: A small bowl of berries with yogurt

Day 4

Breakfast: Whole-Wheat Buttermilk-Style Pancakes (2 pancakes, fruit on the side)
Lunch: Leftover Oven-‘Fried’ Chicken sliced onto Blackened Chicken Berry Salad
Dinner: Slow Cooker Vegetable Soup with Collards
Optional snack: Spicy Roasted Chickpeas

Day 5

Breakfast: Yogurt Parfait with Berries and Toasted Oats
Lunch: Leftover Vegetable Soup with Collards (add extra greens if you want)
Dinner: Baked Fish with Cajun Seasoning with Southern Succotash
Optional snack: Corn and Avocado Salsa with cucumber slices

Day 6

Breakfast: Omelet Cups (finish the batch)
Lunch: Sweet Potato and Black Bean Salad (make a double batch for Day 7)
Dinner: Chicken and Okra Gumbo (roux-light) over 1/2 cup cooked brown rice
Optional snack: Cinnamon Roasted Apples with Walnuts

Day 7

Breakfast: Leftover Overnight Oats (or Apple Coffee Cake if you planned it)
Lunch: Leftover Sweet Potato and Black Bean Salad plus a side of Tomato and Cucumber Salad
Dinner: Chicken Creole (make extra for lunch tomorrow)
Optional snack: A small serving of Southern Banana Pudding

Storing and reheating, fast tips: Cool leftovers within 2 hours, store in shallow containers, and label them. Reheat soups and stews until steaming hot. For rice and grits, add a splash of water or low-sodium broth before reheating, then cover.

Smart make-ahead and freezer tips so nothing goes to waste

Meal prep doesn’t need matching containers and a perfect schedule. It just needs a few “future you” wins. Start with recipes that hold up well, then save the fresh stuff for the day you eat it.

Freezer-friendly picks (best texture after thawing):

Southern Black-Eyed Peas
Slow Cooker Turkey Chili with Okra
Chicken and Okra Gumbo (roux-light)
Slow Cooker Vegetable Soup with Collards
Cooked brown rice (from Brown Rice Pilaf, plain batches, or leftover from bowls)

Best eaten fresh (texture drops fast):

Tomato and Cucumber Salad with Dill
Blackened Chicken Berry Salad
Berry toppings and parfait builds (keep components separate)
Corn and Avocado Salsa (avocado browns, add lime and eat within a day)

For simple fridge life, use these ranges:

Cooked seafood: 1 to 2 days
Cooked chicken and turkey: 3 to 4 days
Soups, beans, chili: 3 to 5 days
Cooked rice and grains: 3 to 4 days
Cut fresh produce: 2 to 4 days (shorter for tomatoes and berries)

Reheating without drying food out is easy if you add moisture and trap steam:

Add a splash of broth or water to beans, rice, and shredded chicken.
Cover the bowl in the microwave, then stir halfway through.
Warm grits low and slow, then loosen with milk or water.

Here’s a quick “if this, then that” guide for common needs:

If you need…	Then do this with these recipes
Higher protein	Add an extra egg to Savory Grits Bowl, use Greek yogurt in snacks, choose Sheet-Pan Cajun Salmon, Turkey Medallions, and Oven-‘Fried’ Chicken more often.
Gluten-free	Skip breadcrumbs and use crushed gluten-free oats or cornmeal in coatings (works for Catfish with Cornmeal-Oat Crust with certified GF oats). For cobbler, use a trusted gluten-free flour blend.
Dairy-free	Make grits with water and a drizzle of olive oil, skip cheese, and use unsweetened dairy-free yogurt in parfaits and ranch-style dip. Choose Baked Fish, Black-Eyed Peas, and Collard Greens often.

Once you’ve got sodium, portions, and leftovers handled, these Southern DASH recipes stop feeling like “diet food.” They just become your normal comfort meals, with fewer regrets later.

Enjoy!

These 50 Southern DASH diet recipes prove you can keep the comfort, the spice, and the weeknight ease while still eating in a heart-smart way. From gumbo-style bowls and oven-crisp chicken to tangy slaws, greens, and lighter desserts, the common thread is simple, clear steps and familiar ingredients that don’t rely on heavy salt to taste good. The best results come from the same habits you saw throughout the list, build flavor with aromatics and spices, finish with lemon or vinegar, and let salt stay optional.

To get started, pick three recipes for this week, one main dish, one side, and one breakfast or dessert. Then shop once and keep it simple, choose no-salt-added tomatoes and beans, grab low-sodium broth, and use salt-free Cajun or Creole seasoning when you can. Most importantly, check labels, because sodium swings a lot by brand, especially for broth, BBQ sauce, and seasoning blends.

If you want this to stick, focus on consistency, not perfection. These simple tweaks to Southern eating through DASH diet recipes offer a powerful way to manage high blood pressure and cholesterol. Save this post, share it with someone who loves Southern food, then rotate a few recipes each week until they feel like your normal menu. Embrace heart healthy choices as your new consistent habit.

Dive into more heart healthy DASH diet recipes and Southern eating favorites perfect for managing high blood pressure and cholesterol: