The Best 50 Southern DASH Side Dish Recipes: Easy

Southern side dish recipes don’t have to be salty to taste like home. With a few smart swaps, you can keep the comfort food appeal and still stay on track with Southern DASH Side Dish Recipes: Easy that fit weeknights, potlucks, and Sunday supper.

The DASH diet (short for Dietary Approaches to Stop Hypertension) is a simple way of eating that helps many people lower blood pressure. In plain terms, it means less sodium, more fruits and veggies, more whole grains, and lean proteins, plus nuts, beans, and seeds. It also keeps added sugar and saturated fat in check, so meals feel lighter without feeling skimpy, even when adapting beloved elements of Southern cuisine.

In this post, you’ll find 50 Southern-style side dishes that keep flavor high while staying DASH-friendly. Expect classics like greens, slaws, vegetable side dishes, roasted vegetables, bean sides, and lighter casseroles, along with a few fresh twists that still taste familiar. Each recipe is built to pair well with chicken, fish, turkey, or a meatless main, so you can mix and match all week.

To make these sides work for DASH, the focus stays on what actually adds flavor. You’ll see less salt, more herbs and spices, and bright acids like lemon or vinegar to wake everything up. Recipes also lean on healthier fats (like olive oil), lighter dairy options when needed (like low-fat yogurt), and more fiber from beans, veggies, and whole grains to help you feel satisfied.

One quick note before you start, any macros or nutrition numbers are estimates. Brands, ingredient swaps, and portion sizes can change the totals, sometimes a lot, so use them as a guide, not a guarantee.

How to make Southern side dishes DASH-friendly without losing the flavor

Cutting sodium doesn’t mean your classic Southern side dishes have to taste “healthy.” Most Southern sides already have the bones for big flavor, onions in the pan, a little smoke, a little tang, and a long simmer that brings everything together.

The trick is simple: build layers on purpose. Salt is usually doing two jobs, it wakes up flavors and it adds “body.” With DASH-friendly Southern side dishes, you replace those jobs with aromatics, spices, acid, and smart fats so the food still tastes like something you’d bring to a family table.

The Southern flavor toolkit that replaces extra salt

If salt is the microphone, your seasonings are the band. Start flavor early so it has time to bloom, then finish bright so it tastes fresh.

Here are low-sodium pantry staples ideal for homemade sides and easy shortcut recipes that make Southern sides easier on repeat:

No-salt-added broth or stock (chicken or veggie) for beans, greens, and gravies
Tomato paste (check labels, some are lower sodium) to deepen sauces and okra dishes
Unsalted canned tomatoes for stewed veggies and succotash-style sides
Dried beans and lentils (often lower sodium than canned; cook them easily in an Instant Pot)
Brown rice, farro, quinoa, and oats for hearty, whole-grain sides
Plain Greek yogurt and low-fat milk for creamy dishes without heavy salt
Unsalted nuts and seeds (pecans, pumpkin seeds) for crunch on salads and veggies

Next, keep a short list of flavor builders that work in almost every Southern style side:

Garlic and onion: Add early (with a little oil) so they sweeten and mellow.
Celery: Add early for a savory backbone (great in greens and beans).
Black pepper: Add early for warmth; add a pinch at the end for aroma.
Smoked paprika: Add early (briefly) so it toasts and tastes smoky, not dusty.
Cayenne: Add early for background heat; add at the end for a sharper kick.
Thyme: Add early in simmered dishes (greens, beans, braises).
Bay leaf: Add early and remove before serving; it adds that “Sunday pot” flavor.
Vinegar (apple cider, white, or red wine): Add near the end to brighten without turning harsh.
Lemon (zest and juice): Zest near the end for fragrance; juice right before serving.

To build depth fast, use this simple method:

Sauté aromatics first in a teaspoon or two of oil until soft and fragrant.
Bloom spices for 30 to 60 seconds so they wake up in the fat.
Deglaze with a splash of vinegar or lemon juice (or a little no-salt broth) and scrape the browned bits.
Simmer low and slow until tender (just like for a main dish), then finish with acid and a final crack of pepper.

If your side tastes flat, don’t reach for salt first. Add a small splash of vinegar or lemon, then taste again.

DASH-smart ingredient swaps for common Southern sides

You can keep the familiar feel of classic sides, creamy, smoky, rich, without relying on salty meats or heavy dairy. The goal is not “no fat” or “no flavor.” It’s less sodium, better balance.

Start with the usual suspects:

Bacon or ham hock:
Use smoked turkey (neck, wing, or leg) to season greens and beans. For smoky flavor without much meat, use smoked paprika plus a pinch of ground cumin. If you want a bacon note, use a small amount of turkey bacon and stretch it with lots of onion and garlic.
Cream:
Swap in low-fat milk, evaporated skim milk, or plain Greek yogurt. Add yogurt off heat so it doesn’t curdle.
Mayo:
Use Greek yogurt or a half-and-half mix of yogurt and light mayo for slaws and potato salads. You still get that creamy cling, just with less saturated fat.
Cheese:
Use smaller amounts of sharp cheese (sharp cheddar, Parmesan). Stronger cheese means you can use less and still taste it.
Broth:
Choose no-salt-added broth and season it yourself with onion, garlic, bay leaf, and vinegar.
Canned beans:
Buy no-salt-added when possible. If not, rinsing and draining helps.
Cornmeal or flour:
Use whole-grain cornmeal or whole-wheat flour in muffins, hushpuppy-style bakes, and light coatings. The nutty flavor makes the dish taste more “complete.”

Two quick swap examples you can steal for almost any recipe:

Collard greens without a ham hock: Sauté onion, garlic, and celery. Add smoked paprika, thyme, bay leaf, and a smoked turkey wing. Simmer, then finish with apple cider vinegar and black pepper.
Creamy potato salad without a salty bite: Use a dressing of Greek yogurt, a spoon of light mayo, Dijon, celery, onion, and plenty of pepper. Brighten it with lemon juice and chopped dill or parsley.

Finally, watch the fat, because it carries flavor but can sneak up fast. These smart fat choices keep sides satisfying:

Olive oil for sautéing and vinaigrettes
Canola oil for high-heat cooking and neutral flavor
Avocado (small amounts) for creamy texture in salads
Unsalted nut butters (thin with lemon and water for a quick sauce)
Tahini (a little goes a long way in slaws and roasted veggies)

Portions and macros: how to keep sides balanced

Southern sides are the best part of the plate, but portions matter, especially with starchy favorites. A simple plate approach keeps things realistic without measuring every bite.

Use this easy setup:

Half the plate: non-starchy vegetables (greens, cabbage, okra, tomatoes, green beans)
One quarter: lean protein (fish, chicken, turkey, beans)
One quarter: starch (corn, potatoes, rice, cornbread-style bakes)

For typical side portions, these are solid everyday targets:

Starchy sides (mac and cheese-style bakes, potatoes, rice, cornbread dressing): about 1/2 cup
Non-starchy veggies (greens, slaw, roasted vegetables): about 1 cup
Bean-based sides (black-eyed peas, butter beans): about 1/2 to 3/4 cup, depending on the meal

When you see macros in recipes, they’re usually shown as calories, protein, carbs, fat, fiber, and sodium. Treat those numbers as estimates, because brands and serving sizes change totals quickly. A different broth, a different cheese, even a bigger onion can move the numbers.

To keep sodium in check, get in the habit of reading labels. Look at sodium per serving, then check how small the serving size is. Some foods look “reasonable” until you realize the label counts 1/4 cup.

Here are easy ways to cut sodium in canned goods without changing the dish:

Rinse and drain beans in a colander for 20 to 30 seconds.
Choose no-salt-added tomatoes, corn, and beans when available.
Dilute salty broth with water and add your own aromatics and vinegar.
Use less of the can liquid (especially in corn and beans), then add fresh water or no-salt broth.
Balance with acid (lemon or vinegar) so you don’t miss the salt.

A good rule: if one ingredient has a lot of sodium, make the rest of the recipe low-sodium on purpose.

When you want more precision, run your ingredients through a nutrition calculator and use the exact brands you bought. It takes two minutes, and it keeps surprises off your plate.

The best 50 Southern DASH side dish recipes (ingredients, steps, and macros)

These Southern side dish recipes keep the comfort of classic Southern flavors, while pulling back on sodium and heavy fats. The main trick is simple: build flavor with onion, garlic, pepper, herbs, vinegar, citrus, and a little smoke, then use salt only if you truly need it. You’ll find beloved options like collard greens, potato salad, fried green tomatoes, sweet potato casserole, black-eyed peas, slow cooker dishes, and corn pudding among these Southern side dish recipes.

Macros are estimates per serving and will shift with brands and exact portions. For the lowest sodium, pick no-salt-added canned goods and broth, then taste at the end.

Classic Southern side dishes: Vegetables and greens (20 recipes)

1) Slow-Cooker Collard Greens (with ham hock)

A long, slow simmer makes these greens tender and smoky without needing much salt.
Servings: 4

Ingredients

1 1/2 lb collard greens, washed well and chopped
1 small smoked ham hock (about 4 oz)
1 medium onion, sliced
3 cloves garlic, minced
2 cups no-salt-added chicken broth
1 cup water
1 tbsp apple cider vinegar
1/2 tsp smoked paprika
1/4 tsp black pepper
Pinch cayenne (optional)

Directions

Rinse the ham hock under cool water, then pat dry.
Add onion, garlic, broth, water, vinegar, paprika, pepper, and cayenne to the slow cooker.
Stir in collards, then nestle the ham hock on top.
Cook on Low for 7 to 8 hours (or High for 4 to 5 hours) until very tender.
Skim visible fat from the surface, then remove the ham hock.
Pull off a small amount of meat, chop, and stir back in (discard bone and skin).
Taste, then add salt only if needed.

Macro estimates (per serving)

Calories: 130
Protein: 10 g
Carbs: 12 g
Fat: 5 g
Fiber: 6 g
Sodium: 320 mg

2) Classic Southern Coleslaw (vinegar-based)

This crisp slaw stays bright and punchy, thanks to vinegar and a hint of mustard.
Servings: 4

Ingredients

5 cups shredded green cabbage
1 cup shredded carrot
1/4 cup thin-sliced red onion
3 tbsp apple cider vinegar
1 tbsp olive oil
2 tsp sugar
1 tsp Dijon mustard
1/2 tsp celery seed
1/4 tsp black pepper
Salt to taste (optional)

Directions

Toss cabbage, carrot, and onion in a large bowl.
Whisk vinegar, olive oil, sugar, mustard, celery seed, and pepper.
Pour dressing over slaw, then toss well.
Chill 20 to 30 minutes so it softens slightly.
Toss again and taste, then add salt only if needed.

Macro estimates (per serving)

Calories: 95
Protein: 2 g
Carbs: 12 g
Fat: 5 g
Fiber: 4 g
Sodium: 90 mg

3) Roasted Okra

Roasting gives okra crisp edges and less slime with almost no effort, offering a healthier DASH alternative to beloved fried okra.
Servings: 4

Ingredients

1 lb fresh okra, trimmed and halved lengthwise
1 tbsp avocado oil
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp black pepper
1 tbsp lemon juice
Salt to taste (optional)

Directions

Heat oven to 425°F.
Toss okra with oil, garlic powder, paprika, and pepper.
Spread on a sheet pan in one layer.
Roast 15 to 20 minutes, stirring once, until browned and tender.
Finish with lemon juice, then taste for salt.

Macro estimates (per serving)

Calories: 80
Protein: 2 g
Carbs: 9 g
Fat: 5 g
Fiber: 4 g
Sodium: 40 mg

4) Fried Green Tomatoes (pan-seared in olive oil)

You get that classic crisp coating, but with a light pan-sear instead of deep-frying.
Servings: 4

Ingredients

2 medium green tomatoes, sliced 1/3-inch thick
1/2 cup cornmeal
1/4 cup whole-wheat flour
1 tsp paprika
1/2 tsp black pepper
1 large egg
2 tbsp low-fat milk
2 tbsp olive oil (for the pan)
Salt to taste (optional)

Directions

Pat tomato slices dry with paper towels.
Mix cornmeal, flour, paprika, and pepper in a shallow bowl.
Whisk egg and milk in a second shallow bowl.
Dip tomatoes in egg, then coat in cornmeal mix.
Heat oil in a skillet over medium heat.
Sear 3 to 4 minutes per side until crisp and golden, then drain on a rack.
Taste and add salt only if needed.

Macro estimates (per serving)

Calories: 190
Protein: 6 g
Carbs: 26 g
Fat: 8 g
Fiber: 4 g
Sodium: 120 mg

5) Sautéed Summer Squash and Zucchini

Fast, buttery-tasting veggies without butter, thanks to good heat and garlic.
Servings: 4

Ingredients

2 medium zucchini, sliced
2 medium yellow squash, sliced
1 tbsp olive oil
1/2 medium onion, sliced
2 cloves garlic, minced
1/2 tsp Italian seasoning
1/4 tsp black pepper
1 tbsp lemon juice
Salt to taste (optional)

Directions

Heat oil in a large skillet over medium-high heat.
Add onion and cook 3 minutes until soft.
Add squash and zucchini, then cook 6 to 8 minutes until browned-tender.
Stir in garlic and Italian seasoning, then cook 30 seconds.
Finish with lemon juice, then taste for salt.

Macro estimates (per serving)

Calories: 85
Protein: 2 g
Carbs: 9 g
Fat: 5 g
Fiber: 3 g
Sodium: 35 mg

6) Creamed Corn (made with milk, lower-fat cream)

Creamy corn that tastes rich, even with lighter dairy and no added salt.
Servings: 4

Ingredients

3 cups corn kernels (fresh or frozen)
1 tsp olive oil
1 tbsp all-purpose flour
3/4 cup low-fat milk
1/4 cup half-and-half
1/4 tsp black pepper
1/8 tsp cayenne (optional)
1 tbsp chopped chives (optional)

Directions

Warm oil in a saucepan over medium heat.
Stir in flour and cook 1 minute.
Whisk in milk and half-and-half, then simmer 2 to 3 minutes to thicken.
Add corn and cook 5 to 7 minutes, stirring often.
Season with pepper and cayenne, then top with chives.

Macro estimates (per serving)

Calories: 170
Protein: 6 g
Carbs: 28 g
Fat: 5 g
Fiber: 4 g
Sodium: 75 mg

7) Green Beans with Turkey Bacon

A healthier take on green beans with bacon, where a small amount of turkey bacon adds a smoky note and achieves crispy bacon textures without overwhelming sodium.
Servings: 4

Ingredients

1 lb fresh green beans, trimmed
2 slices turkey bacon, chopped
1 tsp olive oil (if needed)
1/2 onion, diced
2 cloves garlic, minced
1/2 cup no-salt-added chicken broth
1/4 tsp black pepper
1 tsp apple cider vinegar

Directions

Cook turkey bacon in a skillet over medium heat until lightly crisp.
Add onion and cook 3 minutes (add oil if the pan looks dry).
Stir in garlic and cook 30 seconds.
Add green beans and broth, then cover and simmer 8 to 10 minutes.
Uncover and cook 2 minutes to reduce liquid.
Add pepper and vinegar, then toss and serve.

Macro estimates (per serving)

Calories: 95
Protein: 5 g
Carbs: 10 g
Fat: 4 g
Fiber: 4 g
Sodium: 210 mg

8) Roasted Asparagus with Lemon

Bright, crisp-tender asparagus that pairs with almost any Southern main.
Servings: 4

Ingredients

1 lb asparagus, trimmed
1 tbsp olive oil
1 clove garlic, minced
1/4 tsp black pepper
1 tsp lemon zest
1 tbsp lemon juice
Salt to taste (optional)

Directions

Heat oven to 425°F.
Toss asparagus with oil, garlic, and pepper.
Roast 10 to 12 minutes until tender-crisp.
Sprinkle with lemon zest and lemon juice.
Taste and add salt only if needed.

Macro estimates (per serving)

Calories: 70
Protein: 3 g
Carbs: 5 g
Fat: 5 g
Fiber: 3 g
Sodium: 25 mg

9) Stewed Tomatoes and Okra

A healthy version of maque choux style flavors, this classic Southern pot of tangy tomatoes and tender okra is finished with vinegar.
Servings: 4

Ingredients

1 tbsp olive oil
1 small onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
3 cups no-salt-added diced tomatoes
1 tbsp tomato paste (no-salt-added if available)
2 cups okra, sliced (fresh or frozen)
1/2 tsp dried thyme
1/4 tsp black pepper
1 tbsp apple cider vinegar

Directions

Heat oil in a saucepan over medium heat.
Cook onion and bell pepper 5 minutes until soft.
Add garlic and cook 30 seconds.
Stir in tomatoes and tomato paste, then bring to a simmer.
Add okra, thyme, and pepper, then simmer 15 minutes.
Finish with vinegar and serve.

Macro estimates (per serving)

Calories: 95
Protein: 3 g
Carbs: 14 g
Fat: 4 g
Fiber: 5 g
Sodium: 80 mg

10) Garlic Roasted Carrots

Roasting turns carrots sweet, while garlic and pepper keep them savory.
Servings: 4

Ingredients

1 lb carrots, peeled and cut into sticks
1 tbsp avocado oil
3 cloves garlic, minced
1/2 tsp dried parsley
1/4 tsp black pepper
1 tsp lemon juice

Directions

Heat oven to 425°F.
Toss carrots with oil, garlic, parsley, and pepper.
Roast 20 to 25 minutes, stirring once, until browned and tender.
Finish with lemon juice, then serve.

Macro estimates (per serving)

Calories: 90
Protein: 1 g
Carbs: 12 g
Fat: 5 g
Fiber: 4 g
Sodium: 55 mg

11) Skillet-Roasted Cabbage Wedges

Cabbage gets sweet and a little jammy in a hot skillet, like a steak for your veggie plate.
Servings: 4

Ingredients

1 medium green cabbage, cut into 4 wedges (core left in)
1 1/2 tbsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp black pepper
2 tbsp no-salt-added chicken broth
1 tbsp apple cider vinegar

Directions

Brush cabbage wedges with oil on both sides.
Sprinkle with paprika, garlic powder, and pepper.
Heat a large skillet over medium-high heat, then sear wedges 4 to 5 minutes per side.
Add broth, cover, and steam 4 to 6 minutes until tender.
Uncover and cook 1 minute, then splash in vinegar and serve.

Macro estimates (per serving)

Calories: 110
Protein: 3 g
Carbs: 11 g
Fat: 7 g
Fiber: 5 g
Sodium: 70 mg

12) Brussels Sprouts with Balsamic Glaze

A simple balsamic finish makes these sprouts taste restaurant-good without extra salt.
Servings: 4

Ingredients

1 lb Brussels sprouts, halved
1 tbsp olive oil
1/4 tsp black pepper
3 tbsp balsamic vinegar
1 tsp honey
Salt to taste (optional)

Directions

Heat oven to 425°F.
Toss Brussels sprouts with oil and pepper.
Roast 18 to 22 minutes, stirring once, until browned.
Simmer balsamic and honey in a small pan for 2 to 3 minutes until syrupy.
Drizzle glaze over sprouts, then taste for salt.

Macro estimates (per serving)

Calories: 115
Protein: 4 g
Carbs: 14 g
Fat: 5 g
Fiber: 5 g
Sodium: 40 mg

13) Roasted Broccoli

Crisp edges, tender stems, and a peppery bite, all from high heat and a little oil.
Servings: 4

Ingredients

1 lb broccoli florets
1 tbsp avocado oil
1/2 tsp garlic powder
1/4 tsp black pepper
1 tbsp lemon juice
Salt to taste (optional)

Directions

Heat oven to 425°F.
Toss broccoli with oil, garlic powder, and pepper.
Roast 15 to 18 minutes, stirring once, until browned-tender.
Add lemon juice, toss, then taste for salt.

Macro estimates (per serving)

Calories: 85
Protein: 3 g
Carbs: 9 g
Fat: 5 g
Fiber: 4 g
Sodium: 35 mg

14) Glazed Sweet Potatoes (low brown sugar)

Just enough brown sugar to feel classic, plus warm spices to carry the flavor.
Servings: 4

Ingredients

2 medium sweet potatoes, peeled and sliced into rounds
1 tbsp olive oil
1 1/2 tbsp brown sugar
1/2 tsp cinnamon
1/8 tsp nutmeg
1/4 tsp black pepper
2 tbsp orange juice
Salt to taste (optional)

Directions

Heat oven to 400°F.
Toss sweet potatoes with oil, brown sugar, cinnamon, nutmeg, and pepper.
Spread on a sheet pan and roast 25 minutes, flipping once.
Drizzle with orange juice, then roast 5 more minutes until glossy.
Taste and add salt only if needed.

Macro estimates (per serving)

Calories: 190
Protein: 3 g
Carbs: 34 g
Fat: 5 g
Fiber: 5 g
Sodium: 60 mg

15) Sautéed Spinach and Mushrooms

A quick skillet side that tastes meaty and rich, even without much oil.
Servings: 4

Ingredients

8 oz mushrooms, sliced
1 tbsp olive oil
2 cloves garlic, minced
10 oz fresh spinach
1/4 tsp black pepper
1 tbsp lemon juice

Directions

Heat oil in a skillet over medium-high heat.
Cook mushrooms 6 to 8 minutes until browned.
Add garlic and cook 30 seconds.
Add spinach and cook 1 to 2 minutes until wilted.
Season with pepper and lemon juice, then serve.

Macro estimates (per serving)

Calories: 80
Protein: 3 g
Carbs: 6 g
Fat: 6 g
Fiber: 2 g
Sodium: 55 mg

16) Green Bean Casserole (fresh beans, lighter mushroom sauce)

All the comfort of popular holiday side dishes, with fresh green beans and a creamy sauce that doesn’t rely on salty soup.
Servings: 6

Ingredients

1 1/2 lb fresh green beans, trimmed and cut in half
1 tbsp olive oil
8 oz mushrooms, chopped
1/2 onion, diced
2 cloves garlic, minced
2 tbsp all-purpose flour
1 1/4 cups low-fat milk
1/2 cup no-salt-added chicken broth
1/4 tsp black pepper
1/2 cup crispy fried onions (look for lower-sodium if possible)

Directions

Heat oven to 375°F.
Blanch green beans in boiling water 3 minutes, then drain.
Sauté mushrooms and onion in oil 6 minutes, then add garlic for 30 seconds.
Stir in flour, then whisk in milk and broth and simmer 3 minutes to thicken.
Mix beans with sauce, spread in a baking dish, then top with fried onions.
Bake 20 to 25 minutes until bubbly.

Macro estimates (per serving)

Calories: 150
Protein: 6 g
Carbs: 18 g
Fat: 6 g
Fiber: 4 g
Sodium: 240 mg

17) Marinated Cucumber and Onion Salad

Cool, crisp, and vinegary, like a reset button for heavier plates.
Servings: 4

Ingredients

2 large cucumbers, thin-sliced
1/2 red onion, thin-sliced
1/3 cup white vinegar
1 tbsp olive oil
2 tsp sugar
1/4 tsp black pepper
2 tbsp chopped fresh dill (optional)
Salt to taste (optional)

Directions

Toss cucumbers and onion in a bowl.
Whisk vinegar, olive oil, sugar, and pepper.
Pour dressing over cucumbers, then toss.
Chill 30 minutes before serving.
Add dill, toss again, then taste for salt.

Macro estimates (per serving)

Calories: 70
Protein: 1 g
Carbs: 7 g
Fat: 5 g
Fiber: 1 g
Sodium: 20 mg

18) Roasted Beet Salad with Vinaigrette

Earthy beets and tangy vinaigrette with a Southern feel perfect for summer cookouts when you add crunch on top.
Servings: 4

Ingredients

4 medium beets, scrubbed and trimmed
1 tsp olive oil (for roasting)
2 tbsp olive oil (for dressing)
2 tbsp red wine vinegar
1 tsp Dijon mustard
1 tsp honey
1/4 tsp black pepper
2 tbsp chopped parsley
2 tbsp chopped unsalted pecans (optional)

Directions

Heat oven to 400°F.
Rub beets with 1 tsp oil, wrap in foil, and roast 45 to 60 minutes until tender.
Cool slightly, then peel and slice.
Whisk dressing oil, vinegar, mustard, honey, and pepper.
Toss beets with dressing and parsley, then top with pecans if using.

Macro estimates (per serving)

Calories: 170
Protein: 3 g
Carbs: 18 g
Fat: 10 g
Fiber: 5 g
Sodium: 80 mg

19) Creamed Spinach

Creamy and cozy, but built on milk and a modest amount of Parmesan.
Servings: 4

Ingredients

1 tbsp olive oil
1/2 onion, finely diced
2 cloves garlic, minced
2 tbsp all-purpose flour
1 cup low-fat milk
10 oz frozen chopped spinach, thawed and squeezed dry
2 tbsp grated Parmesan
1/4 tsp black pepper
Pinch nutmeg (optional)

Directions

Heat oil in a saucepan over medium heat.
Cook onion 4 minutes, then add garlic for 30 seconds.
Stir in flour, cook 1 minute, then whisk in milk.
Simmer 2 to 3 minutes to thicken, then stir in spinach.
Add Parmesan, pepper, and nutmeg, then serve warm.

Macro estimates (per serving)

Calories: 140
Protein: 7 g
Carbs: 12 g
Fat: 7 g
Fiber: 4 g
Sodium: 170 mg

20) Collard Green Pesto

This pesto is bold and peppery, and it’s a great way to use extra cooked greens.
Servings: 4

Ingredients

2 cups cooked collard greens, cooled and squeezed dry
1/4 cup fresh basil (optional)
1/4 cup grated Parmesan
1/4 cup unsalted pecans
1 clove garlic
3 tbsp olive oil
2 tbsp lemon juice
1/4 tsp black pepper

Directions

Add collards, basil, Parmesan, pecans, garlic, lemon juice, and pepper to a food processor.
Pulse until chopped.
Stream in olive oil and blend until thick and spoonable.
Taste, then adjust lemon and pepper as needed.
Serve on roasted veggies, fish, or whole-grain pasta.

Macro estimates (per serving)

Calories: 190
Protein: 6 g
Carbs: 6 g
Fat: 17 g
Fiber: 2 g
Sodium: 160 mg

Starches and grains (20 recipes), including adaptations of classics like squash casserole

1) Buttermilk Cornbread (lower sodium)

Classic cornbread flavor, with baking powder kept modest and salt optional.
Servings: 8

Ingredients

1 cup yellow cornmeal
1 cup whole-wheat flour
1 tbsp baking powder
2 tbsp sugar
1/2 tsp salt (optional)
1 cup low-fat buttermilk
2 large eggs
2 tbsp olive oil

Directions

Heat oven to 400°F and oil an 8-inch square pan.
Whisk cornmeal, flour, baking powder, sugar, and salt (if using).
Whisk buttermilk, eggs, and oil in a second bowl.
Stir wet into dry until just combined.
Bake 18 to 22 minutes until golden and set.
Cool 10 minutes before slicing.

Macro estimates (per serving)

Calories: 170
Protein: 5 g
Carbs: 27 g
Fat: 5 g
Fiber: 3 g
Sodium: 190 mg (lower if salt omitted)

2) Sweet Potato Casserole (no marshmallows)

Warm spices and crunchy pecans make this feel holiday-worthy without a sugar pile-up.
Servings: 8

Ingredients

3 cups mashed cooked sweet potato
1/2 cup low-fat milk
1 large egg
2 tbsp maple syrup
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp black pepper
1/3 cup chopped unsalted pecans
2 tbsp oats
1 tbsp olive oil

Directions

Heat oven to 375°F and oil an 8-inch baking dish.
Mix sweet potato, milk, egg, maple syrup, cinnamon, nutmeg, and pepper.
Spread into the baking dish.
Mix pecans, oats, and olive oil, then sprinkle on top.
Bake 25 to 30 minutes until hot and lightly browned.

Macro estimates (per serving)

Calories: 190
Protein: 4 g
Carbs: 28 g
Fat: 8 g
Fiber: 4 g
Sodium: 75 mg

3) Red Potato Salad (with Greek yogurt, low-fat mayo)

Creamy, tangy, and picnic-ready, with a lighter dressing that still clings.
Servings: 6

Ingredients

1 1/2 lb red potatoes, cut into 1-inch chunks
1/2 cup plain nonfat Greek yogurt
2 tbsp low-fat mayonnaise
1 tsp Dijon mustard
2 tbsp lemon juice
2 celery stalks, chopped
2 tbsp chopped dill or parsley
1/4 tsp black pepper
Salt to taste (optional)

Directions

Boil potatoes 10 to 12 minutes until fork-tender, then drain and cool.
Whisk yogurt, mayo, mustard, lemon juice, pepper, and salt (if using).
Toss potatoes with celery and herbs.
Fold in dressing until coated.
Chill 30 minutes, then taste and adjust seasoning.

Macro estimates (per serving)

Calories: 170
Protein: 5 g
Carbs: 30 g
Fat: 3 g
Fiber: 3 g
Sodium: 120 mg

4) Hoppin’ John (black-eyed peas and brown rice)

A hearty, smoky bowl that eats like tradition, but stays DASH-friendly with smart shortcuts.
Servings: 6

Ingredients

1 tbsp olive oil
1 small onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
1 1/2 cups cooked brown rice
2 (15 oz) cans no-salt-added black-eyed peas, rinsed and drained
1 cup no-salt-added chicken broth
1/2 tsp smoked paprika
1/4 tsp black pepper
1 tbsp apple cider vinegar
2 tbsp sliced green onions (optional)

Directions

Heat oil in a pot over medium heat.
Cook onion and bell pepper 5 minutes, then add garlic for 30 seconds.
Stir in peas, broth, smoked paprika, and pepper.
Simmer 8 minutes, then fold in rice.
Warm 2 minutes, then finish with vinegar and green onions.

Macro estimates (per serving)

Calories: 230
Protein: 10 g
Carbs: 42 g
Fat: 4 g
Fiber: 9 g
Sodium: 140 mg

5) Creamy Grits (with skim milk, cheddar)

Creamy and cheesy texture with sharp cheddar punch, and no need to salt the pot heavily.
Servings: 4

Ingredients

3 cups water
1 cup skim milk
3/4 cup stone-ground grits
1/2 cup shredded sharp cheddar
1 tsp olive oil or unsalted butter (optional)
1/4 tsp black pepper

Directions

Bring water and milk to a gentle boil.
Whisk in grits, then reduce heat to low.
Simmer 15 to 20 minutes, stirring often, until thick.
Stir in cheddar and oil or butter (if using).
Season with pepper, then serve.

Macro estimates (per serving)

Calories: 240
Protein: 10 g
Carbs: 32 g
Fat: 8 g
Fiber: 2 g
Sodium: 210 mg

6) Baked Sweet Potato Mash

Baking concentrates sweetness, so the mash tastes rich with minimal add-ins.
Servings: 4

Ingredients

2 large sweet potatoes
1/3 cup low-fat milk
1 tbsp olive oil
1/2 tsp cinnamon
1/4 tsp black pepper
Salt to taste (optional)

Directions

Heat oven to 400°F.
Bake sweet potatoes 45 to 55 minutes until very soft.
Split and scoop flesh into a bowl.
Mash with milk, olive oil, cinnamon, and pepper.
Taste and add salt only if needed.

Macro estimates (per serving)

Calories: 210
Protein: 4 g
Carbs: 39 g
Fat: 6 g
Fiber: 6 g
Sodium: 80 mg

7) Roasted Potato Salad

Roasting makes potatoes taste deeper and less watery, which helps a lighter dressing shine.
Servings: 6

Ingredients

1 1/2 lb baby potatoes, halved
1 tbsp avocado oil
1/4 tsp black pepper
1/2 cup plain nonfat Greek yogurt
1 tbsp olive oil
2 tbsp apple cider vinegar
1 tsp Dijon mustard
2 celery stalks, chopped
2 tbsp chopped parsley

Directions

Heat oven to 425°F.
Toss potatoes with avocado oil and pepper.
Roast 25 to 30 minutes until browned and tender, then cool 10 minutes.
Whisk yogurt, olive oil, vinegar, and mustard.
Toss potatoes with celery and parsley, then fold in dressing.

Macro estimates (per serving)

Calories: 175
Protein: 5 g
Carbs: 28 g
Fat: 5 g
Fiber: 3 g
Sodium: 95 mg

8) Corn Pudding

Soft, spoonable corn pudding that feels indulgent, but uses lighter dairy.
Servings: 8

Ingredients

3 cups corn kernels (fresh or frozen)
2 large eggs
1 cup low-fat milk
2 tbsp olive oil
1/4 cup whole-wheat flour
2 tbsp sugar
1/2 tsp baking powder
1/4 tsp black pepper

Directions

Heat oven to 350°F and oil an 8-inch baking dish.
Whisk eggs, milk, and olive oil.
Stir in flour, sugar, baking powder, and pepper.
Fold in corn, then pour into the dish.
Bake 40 to 45 minutes until set and lightly golden.
Cool 10 minutes before serving.

Macro estimates (per serving)

Calories: 160
Protein: 5 g
Carbs: 22 g
Fat: 6 g
Fiber: 2 g
Sodium: 90 mg

9) Sweet Potato Rolls

Soft, lightly sweet rolls that rise well, with simple pantry ingredients.
Servings: 12 rolls

Ingredients

3/4 cup warm low-fat milk (about 110°F)
2 1/4 tsp active dry yeast
1 tbsp honey
1 cup mashed cooked sweet potato (cooled)
2 tbsp olive oil
1 large egg
2 3/4 cups whole-wheat flour (plus more as needed)
1/2 tsp cinnamon
1/2 tsp salt (optional)

Directions

Stir milk, yeast, and honey, then rest 5 to 10 minutes until foamy.
Mix in sweet potato, olive oil, egg, flour, cinnamon, and salt (if using).
Knead 5 minutes, adding flour as needed, until smooth and slightly tacky.
Cover and rise 60 to 75 minutes until doubled.
Shape 12 rolls, place in a greased pan, then rise 30 to 40 minutes.
Bake at 375°F for 16 to 20 minutes until golden.

Macro estimates (per roll)

Calories: 155
Protein: 4 g
Carbs: 26 g
Fat: 4 g
Fiber: 3 g
Sodium: 95 mg (lower if salt omitted)

10) Skillet-Fried Potatoes (low-sodium, olive oil)

Crispy edges and tender centers, with spices doing the heavy lifting.
Servings: 4

Ingredients

1 1/2 lb Yukon gold potatoes, diced small
1 1/2 tbsp olive oil
1/2 onion, diced
1/2 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp black pepper
2 tbsp water
Salt to taste (optional)

Directions

Parboil potatoes 6 minutes, then drain well.
Heat oil in a skillet over medium-high heat.
Add potatoes and onion, then spread into an even layer.
Cook 10 minutes, stirring only a few times to brown.
Add spices and water, then cook 3 to 5 minutes until tender and crisp.
Taste and add salt only if needed.

Macro estimates (per serving)

Calories: 210
Protein: 4 g
Carbs: 34 g
Fat: 7 g
Fiber: 4 g
Sodium: 60 mg

11) Spoonbread

A soft, custardy cornbread cousin that feels fancy, but comes together fast.
Servings: 8

Ingredients

1 cup cornmeal
3 cups low-fat milk
2 large eggs, separated
1 tbsp olive oil
1 tbsp sugar
1/4 tsp black pepper
1/2 tsp salt (optional)

Directions

Heat oven to 375°F and oil an 8-inch baking dish.
Simmer milk in a saucepan, then whisk in cornmeal.
Cook 5 minutes, stirring, until thick, then cool 5 minutes.
Whisk in egg yolks, olive oil, sugar, pepper, and salt (if using).
Beat egg whites to soft peaks, then fold into batter.
Bake 30 to 35 minutes until puffed and set.

Macro estimates (per serving)

Calories: 145
Protein: 5 g
Carbs: 23 g
Fat: 4 g
Fiber: 2 g
Sodium: 110 mg (lower if salt omitted)

12) Quinoa Salad with Black-Eyed Peas

A high-fiber, potluck-friendly salad that holds up well in the fridge.
Servings: 4

Ingredients

1 cup cooked quinoa (cooled)
1 (15 oz) can no-salt-added black-eyed peas, rinsed and drained
1 cup diced cucumber
1 cup cherry tomatoes, halved
1/4 cup diced red onion
2 tbsp olive oil
2 tbsp lemon juice
1 tsp Dijon mustard
1/4 tsp black pepper
2 tbsp chopped parsley

Directions

Combine quinoa, peas, cucumber, tomatoes, and red onion in a bowl.
Whisk olive oil, lemon juice, mustard, and pepper.
Pour dressing over salad and toss.
Stir in parsley.
Chill 20 minutes, then serve.

Macro estimates (per serving)

Calories: 280
Protein: 11 g
Carbs: 41 g
Fat: 9 g
Fiber: 9 g
Sodium: 120 mg

13) Wild Rice Pilaf with Pecans

Nutty wild rice and toasted pecans taste like a special-occasion side, even on Tuesday.
Servings: 4

Ingredients

1 cup cooked wild rice blend
1 tbsp olive oil
1/2 onion, diced
1 celery stalk, diced
1/2 cup sliced mushrooms
1/3 cup chopped unsalted pecans
1/2 tsp dried thyme
1/4 tsp black pepper
2 tbsp chopped parsley

Directions

Heat oil in a skillet over medium heat.
Cook onion, celery, and mushrooms 6 minutes until soft.
Stir in pecans, thyme, and pepper, then cook 1 minute.
Fold in cooked rice and warm 2 minutes.
Top with parsley and serve.

Macro estimates (per serving)

Calories: 260
Protein: 7 g
Carbs: 30 g
Fat: 13 g
Fiber: 3 g
Sodium: 55 mg

14) Baked Beans (homemade, low sodium)

A sweet-smoky bean pot that avoids salty canned sauces and lets you control everything.
Servings: 6

Ingredients

2 (15 oz) cans no-salt-added navy beans, rinsed and drained
1 tbsp olive oil
1/2 onion, diced
2 cloves garlic, minced
1 cup no-salt-added crushed tomatoes
2 tbsp tomato paste (no-salt-added if available)
2 tbsp molasses
1 tbsp apple cider vinegar
1 tsp smoked paprika
1/4 tsp black pepper

Directions

Heat oven to 350°F.
Sauté onion in oil 4 minutes, then add garlic for 30 seconds.
Stir in tomatoes, tomato paste, molasses, vinegar, paprika, and pepper.
Fold in beans, then pour into a baking dish.
Bake 30 to 35 minutes, stirring once, until thick and bubbly.

Macro estimates (per serving)

Calories: 210
Protein: 11 g
Carbs: 38 g
Fat: 4 g
Fiber: 10 g
Sodium: 140 mg

15) Hashbrown Casserole (lightened up)

That familiar creamy hashbrown bake, but with yogurt and reduced cheese.
Servings: 8

Ingredients

24 oz frozen shredded hashbrowns, thawed
1 cup plain nonfat Greek yogurt
1/2 cup low-fat milk
1 cup shredded sharp cheddar
1/2 onion, finely diced
1 tbsp olive oil
1/4 tsp black pepper
1/2 cup cornflake crumbs (unsalted or low-sodium if possible)

Directions

Heat oven to 375°F and oil a 9×13-inch baking dish.
Mix hashbrowns, yogurt, milk, cheddar, onion, oil, and pepper.
Spread into the dish.
Sprinkle cornflake crumbs on top.
Bake 35 to 45 minutes until hot and browned on top.
Rest 10 minutes before serving.

Macro estimates (per serving)

Calories: 190
Protein: 7 g
Carbs: 24 g
Fat: 7 g
Fiber: 2 g
Sodium: 230 mg

16) Macaroni and Cheese (whole wheat pasta, light cheese)

Comforting mac and cheese that still tastes indulgent, just not a sodium bomb.
Servings: 6

Ingredients

8 oz whole-wheat elbow macaroni
1 tbsp olive oil
2 tbsp all-purpose flour
2 cups low-fat milk
1 1/4 cups shredded sharp cheddar
2 tbsp grated Parmesan
1/2 tsp Dijon mustard
1/4 tsp black pepper
1/2 cup whole-wheat breadcrumbs

Directions

Heat oven to 375°F and oil an 8-inch baking dish.
Cook pasta until just tender, then drain.
In a pot, heat oil, whisk in flour, then cook 1 minute.
Whisk in milk, simmer 3 minutes, then stir in cheeses, mustard, and pepper.
Combine sauce with pasta, pour into dish, and top with breadcrumbs.
Bake 18 to 22 minutes until bubbly and lightly browned.

Macro estimates (per serving)

Calories: 320
Protein: 16 g
Carbs: 44 g
Fat: 9 g
Fiber: 6 g
Sodium: 290 mg

17) Corn and Okra Creole

A spicy-tangy skillet side that tastes like it came from a well-seasoned cast-iron pan.
Servings: 4

Ingredients

1 tbsp olive oil
1/2 onion, diced
1 green bell pepper, diced
2 cloves garlic, minced
2 cups okra, sliced
1 1/2 cups corn kernels
1 cup no-salt-added diced tomatoes
1/2 tsp smoked paprika
1/4 tsp black pepper
Pinch cayenne (optional)
1 tbsp apple cider vinegar

Directions

Heat oil in a skillet over medium heat.
Cook onion and bell pepper 5 minutes.
Add garlic and cook 30 seconds.
Stir in okra, corn, tomatoes, paprika, pepper, and cayenne.
Simmer 10 minutes until thickened.
Finish with vinegar and serve.

Macro estimates (per serving)

Calories: 150
Protein: 4 g
Carbs: 24 g
Fat: 6 g
Fiber: 5 g
Sodium: 85 mg

18) Cauliflower “Grits”

Creamy, peppery, and surprisingly satisfying, especially under saucy mains.
Servings: 4

Ingredients

1 large head cauliflower, cut into florets
1/2 cup low-fat milk
1/2 cup shredded sharp cheddar
1 tsp olive oil
1/4 tsp black pepper
1 tbsp chopped chives (optional)

Directions

Steam cauliflower 10 to 12 minutes until very soft.
Blend cauliflower with milk until mostly smooth.
Pour into a pot over low heat.
Stir in cheddar, olive oil, and pepper until creamy.
Top with chives and serve.

Macro estimates (per serving)

Calories: 165
Protein: 9 g
Carbs: 12 g
Fat: 10 g
Fiber: 4 g
Sodium: 220 mg

19) Warm Three-Bean Salad

A tangy-sweet bean side that feels like a church potluck staple, in the best way.
Servings: 6

Ingredients

1 (15 oz) can no-salt-added green beans, rinsed and drained
1 (15 oz) can no-salt-added kidney beans, rinsed and drained
1 (15 oz) can no-salt-added chickpeas, rinsed and drained
1/2 red onion, thin-sliced
1/4 cup apple cider vinegar
1 tbsp olive oil
1 tbsp honey
1 tsp Dijon mustard
1/4 tsp black pepper

Directions

Combine beans and onion in a saucepan over medium-low heat.
Whisk vinegar, olive oil, honey, mustard, and pepper.
Pour dressing into the pan and stir.
Warm 5 minutes, stirring often.
Rest 10 minutes, then serve warm or chilled.

Macro estimates (per serving)

Calories: 220
Protein: 10 g
Carbs: 36 g
Fat: 4 g
Fiber: 9 g
Sodium: 160 mg

20) Sweet Potato and Mushroom Bake

Savory mushrooms and sweet potatoes bake into a cozy, weeknight-friendly casserole.
Servings: 6

Ingredients

2 large sweet potatoes, peeled and thin-sliced
8 oz mushrooms, sliced
1 tbsp olive oil
1/2 onion, thin-sliced
2 cloves garlic, minced
1 cup no-salt-added vegetable broth
1 tsp dried thyme
1/4 tsp black pepper
Salt to taste (optional)

Directions

Heat oven to 375°F and oil a baking dish.
Sauté mushrooms and onion in olive oil 6 minutes, then add garlic for 30 seconds.
Layer sweet potatoes and mushroom mix in the dish.
Pour broth over top and sprinkle with thyme and pepper.
Cover and bake 35 minutes.
Uncover and bake 10 to 15 minutes until tender and lightly browned.

Macro estimates (per serving)

Calories: 160
Protein: 4 g
Carbs: 28 g
Fat: 5 g
Fiber: 5 g
Sodium: 120 mg

Salads, slaws, and relishes (10 recipes)

1) Ambrosia Salad (Greek yogurt base)

A lighter, creamy fruit salad that still tastes like the potluck classic.
Servings: 6

Ingredients

1 1/2 cups pineapple chunks (in juice), drained
1 1/2 cups mandarin oranges (in juice), drained
1 cup seedless grapes, halved
1 cup plain nonfat Greek yogurt
1 tbsp honey
1/2 tsp vanilla extract
1/3 cup unsweetened shredded coconut
2 tbsp chopped pecans (optional)

Directions

Pat drained fruit dry with paper towels.
Whisk yogurt, honey, and vanilla in a bowl.
Fold in fruit and coconut.
Chill 30 minutes so flavors blend.
Top with pecans before serving.

Macro estimates (per serving)

Calories: 155
Protein: 6 g
Carbs: 26 g
Fat: 4 g
Fiber: 2 g
Sodium: 45 mg

2) Watermelon, Feta, and Mint Salad

Sweet watermelon and salty feta give you that perfect summer contrast, use feta lightly.
Servings: 4

Ingredients

4 cups watermelon cubes
2 oz feta, crumbled
2 tbsp chopped fresh mint
1 tbsp lime juice
1 tsp olive oil
1/4 tsp black pepper

Directions

Add watermelon to a serving bowl.
Sprinkle feta and mint over top.
Whisk lime juice, olive oil, and pepper.
Drizzle dressing on the salad and toss gently.
Serve cold.

Macro estimates (per serving)

Calories: 110
Protein: 4 g
Carbs: 16 g
Fat: 4 g
Fiber: 1 g
Sodium: 210 mg

3) Seven-Layer Salad (light mayo)

All the layers you want, with a lighter dressing and lots of crunch.
Servings: 8

Ingredients

4 cups chopped romaine
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 cup shredded carrot
1/2 cup thawed green peas
1/3 cup thin-sliced red onion
1/2 cup plain nonfat Greek yogurt
2 tbsp light mayonnaise
1 tbsp lemon juice
1/4 tsp black pepper

Directions

Layer romaine, tomatoes, cucumber, carrot, peas, and onion in a glass bowl.
Whisk yogurt, mayo, lemon juice, and pepper.
Spread dressing over the top layer.
Cover and chill at least 1 hour.
Scoop down through the layers to serve.

Macro estimates (per serving)

Calories: 85
Protein: 4 g
Carbs: 10 g
Fat: 4 g
Fiber: 3 g
Sodium: 95 mg

4) Broccoli-Grape Salad

Crunchy broccoli and sweet grapes, tied together with a tangy yogurt dressing.
Servings: 6

Ingredients

4 cups broccoli florets, chopped small
1 1/2 cups red grapes, halved
1/4 cup red onion, finely diced
1/3 cup chopped unsalted sunflower seeds
1/2 cup plain nonfat Greek yogurt
1 tbsp apple cider vinegar
2 tsp honey
1/4 tsp black pepper

Directions

Combine broccoli, grapes, onion, and sunflower seeds in a bowl.
Whisk yogurt, vinegar, honey, and pepper.
Toss dressing with salad until coated.
Chill 30 minutes.
Toss again and serve.

Macro estimates (per serving)

Calories: 160
Protein: 7 g
Carbs: 18 g
Fat: 8 g
Fiber: 4 g
Sodium: 70 mg

5) Pickled Beet Salad

Sweet-tangy beets that taste better the next day.
Servings: 4

Ingredients

2 cups cooked beets, sliced
1/3 cup apple cider vinegar
1/2 cup water
1 tbsp sugar
1/4 tsp black pepper
1/4 cup thin-sliced red onion (optional)

Directions

Add beets (and onion if using) to a jar or container.
Warm vinegar, water, sugar, and pepper just until sugar dissolves.
Pour brine over beets and cool to room temp.
Refrigerate at least 4 hours before serving.
Store refrigerated up to 7 days.

Macro estimates (per serving)

Calories: 70
Protein: 2 g
Carbs: 16 g
Fat: 0 g
Fiber: 3 g
Sodium: 60 mg

6) Cucumber-Tomato-Avocado Salad

Creamy avocado stands in for heavy dressing, while lemon keeps it bright.
Servings: 4

Ingredients

2 cups cucumber, diced
2 cups chopped tomatoes
1 avocado, diced
2 tbsp red onion, finely diced
1 tbsp olive oil
2 tbsp lemon juice
1/4 tsp black pepper
Salt to taste (optional)

Directions

Combine cucumber, tomatoes, avocado, and onion in a bowl.
Drizzle olive oil and lemon juice over top.
Add pepper and toss gently.
Chill 10 minutes if you have time.
Taste and add salt only if needed.

Macro estimates (per serving)

Calories: 160
Protein: 2 g
Carbs: 10 g
Fat: 13 g
Fiber: 6 g
Sodium: 25 mg

7) Pepper Sauce Watermelon Wedges

A Southern porch-snack vibe, sweet fruit with a sharp little kick.
Servings: 4

Ingredients

4 cups watermelon wedges
2 tsp hot pepper sauce (vinegar-based)
1 tbsp lime juice
1/4 tsp black pepper

Directions

Arrange watermelon on a platter.
Mix hot sauce, lime juice, and pepper.
Drizzle lightly over watermelon.
Rest 5 minutes, then serve cold.

Macro estimates (per serving)

Calories: 55
Protein: 1 g
Carbs: 14 g
Fat: 0 g
Fiber: 1 g
Sodium: 120 mg

8) Chow Chow Relish

Crunchy, tangy relish that wakes up beans, greens, and sandwiches.
Servings: 12 (about 2 tbsp each)

Ingredients

2 cups green cabbage, finely chopped
1 cup green bell pepper, finely chopped
1 cup onion, finely chopped
1 cup shredded carrot
1 1/2 cups apple cider vinegar
1/2 cup water
2 tbsp sugar
1 tsp mustard seeds
1/2 tsp celery seed
1/4 tsp turmeric
1/4 tsp black pepper

Directions

Pack chopped vegetables into clean jars or a glass container.
Bring vinegar, water, sugar, seeds, turmeric, and pepper to a simmer.
Simmer 2 minutes, then pour brine over vegetables.
Cool, then refrigerate at least 24 hours before using.
Store refrigerated up to 3 weeks.

Macro estimates (per serving)

Calories: 15
Protein: 0 g
Carbs: 3 g
Fat: 0 g
Fiber: 1 g
Sodium: 25 mg

9) Fruit Salad with Poppyseed Dressing

A fresh fruit bowl with a lightly sweet, creamy-tangy drizzle.
Servings: 6

Ingredients

2 cups strawberries, sliced
2 cups blueberries
2 cups pineapple chunks, drained
2 kiwis, peeled and sliced
1/2 cup plain nonfat Greek yogurt
1 tbsp honey
1 tbsp lemon juice
1 tsp poppy seeds
1/2 tsp vanilla extract

Directions

Combine fruit in a large bowl.
Whisk yogurt, honey, lemon juice, poppy seeds, and vanilla.
Drizzle dressing over fruit and toss gently.
Chill 20 minutes.
Serve cold.

Macro estimates (per serving)

Calories: 120
Protein: 4 g
Carbs: 26 g
Fat: 1 g
Fiber: 4 g
Sodium: 35 mg

10) Spicy Pineapple Slaw

Sweet pineapple and heat play nice together, especially next to grilled chicken or fish.
Servings: 4

Ingredients

4 cups shredded cabbage
1 cup pineapple tidbits (in juice), drained and chopped
1/4 cup cilantro, chopped (optional)
1/4 cup red onion, thin-sliced
1/4 cup plain nonfat Greek yogurt
2 tbsp lime juice
1 tsp honey
1/4 tsp black pepper
1/8 tsp cayenne (optional)

Directions

Toss cabbage, pineapple, cilantro, and onion in a bowl.
Whisk yogurt, lime juice, honey, pepper, and cayenne (if using).
Pour dressing over slaw and toss.
Chill 20 minutes.
Toss again and serve.

Macro estimates (per serving)

Calories: 95
Protein: 3 g
Carbs: 16 g
Fat: 2 g
Fiber: 3 g
Sodium: 60 mg

Mix and match menu ideas: build a full Southern DASH plate for any night

A good Southern DASH plate feels like a band with every instrument playing its part. You want something hearty, something crisp, something saucy, and one bright, vinegary note that wakes up the whole meal. The easiest formula is one lean main + two vegetable side dishes + one smart starch (or skip the starch if your main is already hearty).

Use the menus below as plug-and-play combos. Swap based on what’s in your fridge, because the flavor “shape” still works.

Fast weeknight pairings (under 45 minutes)

These menus pair a quick main dish with fast sides like roasted veggies, quick salads, and skillet greens. Keep your oven hot, keep your knife work low, and dinner moves.

Menu 1: Lemon-pepper chicken plate (weeknight classic)

Main: Pan-seared chicken cutlets with lemon, black pepper, and garlic
Sides: Roasted Broccoli, Marinated Cucumber and Onion Salad, Buttermilk Cornbread (lower sodium)
Why it works: The broccoli brings crisp edges, the cucumbers add snap and tang, and cornbread makes it feel like a full Southern supper without extra salt.
Make-ahead tip: Mix the cucumber salad first so it chills while you cook. Cornbread also bakes well earlier in the day.

Menu 2: “Fish fry” without the fry (fast, bright, and light)

Main: Blackened or paprika-rubbed baked tilapia (or catfish) with a squeeze of lemon
Sides: Skillet-Roasted Cabbage Wedges, Roasted Okra, Cucumber-Tomato-Avocado Salad
Why it works: You get crunch (okra), a “meaty” veggie (cabbage wedges), and a creamy-cool bite (avocado) to balance the spice.
Time-saver: Roast okra and cabbage at the same time on two sheet pans. Start the salad while the oven heats.

Menu 3: Meatless Monday bowl that still feels Southern

Main: Hoppin’ John (black-eyed peas and brown rice)
Sides: Sautéed Spinach and Mushrooms, Chow Chow Relish
Why it works: The peas and rice bring comfort, the mushrooms add savory depth, and chow chow cuts through everything with a sharp, sweet tang.
Shortcut: Use microwavable brown rice, then simmer it briefly with the peas and spices so it tastes “cooked together.”

If a quick dinner tastes a little flat, finish with acid first (lemon or vinegar), then decide if it needs salt.

Sunday supper and holiday spreads that still fit DASH

For big family-style meals like Thanksgiving side dishes, the goal is the same: deep flavor, less sodium. Think smoke from spices, richness from small amounts of cheese, and body from no-salt-added broth instead of salty meats.

Menu 4: Classic Sunday chicken dinner (greens and cornbread, DASH-style)

Main: Oven-roasted chicken thighs rubbed with smoked paprika, black pepper, and garlic powder
Sides: Slow-Cooker Collard Greens (with ham hock) (use a small hock or swap smoked turkey), Baked Sweet Potato Mash, Buttermilk Cornbread (lower sodium)
Why it works: You hit all the Sunday comfort food notes: silky greens, sweet potatoes, and cornbread. Smoked paprika gives that potlikker vibe without heavy salting.
Cook-first plan: Start the greens first (slow cooker buys you time). Next, bake sweet potatoes. Roast chicken last so it’s hot at the table, then bake cornbread while the chicken rests.

Menu 5: Holiday table that doesn’t taste “diet”

Main: Herb-roasted turkey breast (or pork tenderloin) with black pepper and a splash of lemon
Sides: Green Bean Casserole (fresh beans, lighter mushroom sauce), Sweet Potato Casserole (no marshmallows), Wild Rice Pilaf with Pecans
Why it works: You get creamy, sweet, and nutty holiday side dishes on one plate, so nobody misses salty stuffing. Keeping cheese modest (and choosing sharp cheddar) still gives big flavor.
Cook-first plan: Bake the sweet potato casserole first since it holds heat well. While it bakes, prep the green bean casserole filling on the stove. Bake the bean casserole next, then warm the wild rice pilaf right before serving.

For holiday cooking, “make ahead” wins. Casseroles reheat well, while salads and slaws taste best cold and fresh.

Potluck and cookout favorites people will actually eat at potlucks

Potlucks are where DASH can shine, because crisp salads and bean sides are naturally low in sodium when you control the dressing. These also travel like champs.

Menu 6: Backyard barbecue plate (no one notices it’s DASH)

Main: Grilled chicken (or pulled smoked turkey) with a vinegar-based mop sauce
Sides: Classic Southern Coleslaw (vinegar-based), Baked Beans (homemade, low sodium), Pepper Sauce Watermelon Wedges
Why it works: The slaw is crunchy and sharp, the beans feel hearty, and watermelon cools everything down. It’s the same cookout rhythm for summer cookouts, just lighter.
What travels well: Slaw and beans both ride well in sealed containers. Watermelon travels best cut into wedges and kept cold.

Menu 7: Potluck “bring-a-bowl” spread (easy, filling, safe)

Main: Grilled salmon fillet (served room temp) or rotisserie-style no-salt-added chicken (if you can find it)
Sides: Quinoa Salad with Black-Eyed Peas, Warm Three-Bean Salad, Broccoli-Grape Salad
Why it works: You get protein plus fiber, crunch, and a little sweet pop from grapes. The mix feels colorful and generous on a buffet table.
Make-ahead tip: These salads taste better after 2 to 4 hours in the fridge, because the dressing soaks in.

For food safety, keep it simple:

Keep cold foods cold: Pack salads in a cooler with ice packs until serving.
Don’t leave food out too long: Put small portions out, then refill from the cooler as needed. If it’s hot outside, refresh the bowl more often.

Enjoy!

These Southern DASH side dish recipes prove you can keep the comfort while cutting back on sodium with delicious homemade sides. Between slow-simmered greens, crisp slaws, smart starches, hearty bean bowls, and even an adapted squash casserole, you have plenty of ways to build a plate that tastes like home and still supports blood pressure goals.

Start with three or four sides that match how you really eat, in true Southern style. Pick one quick roast, one crunchy salad, and one cozy pot style veggie or bean dish, then repeat them for a week. As you cook, taste before salting, because black pepper, garlic, onion, herbs, crispy bacon, and a splash of vinegar or lemon can add balance fast.

Save this list of easy shortcut recipes, then use it like a mix-and-match board for meal prep. Roast a sheet pan of veggies, cook a pot of brown rice or beans in the Instant Pot, and stash a tangy slaw for easy lunches. If you like spice, bump up cayenne or hot sauce, if you don’t, keep the heat low and let citrus and herbs do the work.

Thanks for cooking along with me. Before you serve, remember macros are estimates, and labels matter, especially for broth, canned goods, cheese, and condiments. Which two Southern side dish recipes, like green beans with bacon, are you adding to your next weeknight dinner?