16 DASH Diet Breakfast Ideas By Danielle DeAngelis Danielle DeAngelis Danielle DeAngelis is a journalist and Associate News & Trending Editor for EatingWell. Her current beat is focused on food and health news as well as exclusive celebrity features, regularly interviewing the top names of today’s entertainment industry. She previous worked as the 2022-23 fellow and as an assistant editor for the brand. Her passion for reading, writing and eating local all guide her in her position at EatingWell. EatingWell's Editorial Guidelines Published on October 21, 2022 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Close The DASH diet (AKA the Dietary Approaches to Stop Hypertension) is one of the best eating patterns to support your heart health and help lower blood pressure. These breakfast ideas follow the DASH diet by featuring nutritious ingredients like produce, whole grains, low-fat dairy and lean protein. With low counts of saturated fats and sodium and high counts of potassium, these meals are aligned with our heart-healthy and high-blood pressure recipe parameters, too. Recipes like our Summer Skillet Vegetable & Egg Scramble and Chocolate-Banana Protein Smoothie are tasty choices for a filling and energizing morning meal. 01 of 16 Summer Skillet Vegetable & Egg Scramble View Recipe Save Don't toss out those almost-past-their-prime vegetables and fresh herbs. Toss them into this skillet egg scramble for a quick vegetarian meal. Nearly any vegetable will work in this easy skillet recipe, so choose your favorites or use what you have on hand. 02 of 16 Chocolate-Banana Protein Smoothie View Recipe Save Red lentils give this smoothie a plant-based protein boost. To make this smoothie vegan, try using unsweetened coconut beverage or almond milk in place of the dairy milk. 03 of 16 Mango-Ginger Smoothie View Recipe Save Red lentils are a sneaky source of plant-based protein in this healthy smoothie recipe. The lentils add 3 grams more protein than an equal-size portion of nonfat plain yogurt and 4 grams more fiber than a typical serving of protein powder. 04 of 16 Berry-Almond Smoothie Bowl View Recipe Save A little frozen banana gives creamy texture to this satisfying smoothie bowl. 05 of 16 Fruit & Yogurt Smoothie View Recipe Save This easy fruit smoothie recipe calls for just three ingredients--yogurt, fruit juice and whatever frozen fruit you have on hand. Mix up your combinations from day to day for a healthy breakfast or snack you'll never get bored with. 06 of 16 Breakfast Salad with Egg & Salsa Verde Vinaigrette View Recipe Save Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day. 07 of 16 Raspberry Yogurt Cereal Bowl View Recipe Save For breakfast, snack or a healthy dessert, try using yogurt instead of milk for your cereal. If making this as a to-go snack, keep the cereal separate and top just before eating. 08 of 16 Pumpkin Pie Smoothie View Recipe Save This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this whips into a creamy, luscious grab-&-go breakfast (or snack) in just 5 minutes. 09 of 16 Overnight Quinoa Pudding View Recipe Save This quick and easy recipe blends quinoa and chia seeds for a protein-packed dessert or grab-and-go breakfast. This recipe uses kefir rather than milk for a probiotic boost and instead of refined sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal--just leave the mixture in the refrigerator overnight to firm up. 10 of 16 Pineapple Green Smoothie View Recipe Save Use ripe bananas for this creamy Greek yogurt, spinach and pineapple smoothie. Chia seeds add healthy omega-3 fats, fiber and a little protein for an extra nutritional boost. 11 of 16 Raspberry Overnight Muesli View Recipe Save In this overnight muesli recipe, yogurt softens the oats to make them creamy and delicious. Don't have raspberries on hand? Try adding chopped apple, blueberries or dried cranberries instead to this healthy overnight muesli recipe. 12 of 16 Strawberry-Blueberry-Banana Smoothie View Recipe Save A smoothie with strawberries, blueberries and banana is delicately sweet and entirely kid-friendly, even with a boost of protein from hemp seeds. Freeze the fruits ahead of time for an extra frosty texture once blended. 13 of 16 Homemade Plain Greek Yogurt View Recipe Save Learning how to make Greek yogurt at home is simple with this easy homemade Greek yogurt recipe. Start by making homemade yogurt by heating milk, combining with a little bit of already-cultured yogurt and letting it sit in a warm spot until the milk turns into yogurt. Making protein-rich Greek yogurt takes one more step than making regular yogurt: straining the yogurt to thicken it. You can add the leftover liquid--also known as whey--to smoothies, or you can use it in place of buttermilk in baking. 14 of 16 Really Green Smoothie View Recipe Save The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids. 15 of 16 Vegan Smoothie Bowl View Recipe Save Eat this thick and creamy smoothie bowl with a spoon! Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. We use fruit, nuts and seeds for topping, but feel free to experiment with whatever you like. 16 of 16 Oatmeal-Rhubarb Porridge View Recipe Save Perk up your morning oatmeal with the addition of tangy rhubarb. Using milk for this oatmeal gives it a calcium boost, but the recipe also works well with water--and you'll save about 60 calories. Explore more: Healthy Recipes Health Conditions High Blood Pressure Was this page helpful? Thanks for your feedback! Tell us why! Other Submit