30 Days of DASH Diet Recipes

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.

The DASH diet (Dietary Approaches to Stop Hypertension) may help you lower your blood pressure, lose weight, reduce your diabetes risk and improve your overall health. The DASH diet plan is all about filling your plate with healthy, wholesome foods like fruits and vegetables, low-fat dairy, whole grains and lean protein. Recipes like Slow-Cooker Chicken & Chickpea Soup and Walnut-Rosemary Crusted Salmon make healthy eating easy and delicious.

Slow-Cooker Chicken & Chickpea Soup

The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you're also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that's always good to stock up on.

Roasted Root Vegetables with Goat Cheese Polenta

This is true healthy comfort food—a bowl of soft, creamy polenta topped with warm roasted vegetables infused with garlic and sage.

EatingWell's Eggplant Parmesan

Here, we bake breaded eggplant for crispy results with fewer calories to boot. This makeover of the classic eggplant Parmesan recipe was originally developed by our Test Kitchen in 1995 and got an update in 2020 for our 30 th -anniversary issue.

Chickpea Pasta with Mushrooms & Kale

Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, but it also makes the meal more satisfying.

Walnut-Rosemary Crusted Salmon

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy walnut-crusted salmon recipe with a simple salad and a side of roasted potatoes for dinner.

Hasselback Eggplant Parmesan

The coolest way to make classic eggplant Parm—and easier too! Use the hasselback technique to make partial cuts into the whole eggplant every 1/4 inch or so to fill up with melty cheese, flavorful sauce and crunchy breadcrumbs.

Chicken & Vegetable Penne with Parsley-Walnut Pesto

Homemade pesto may seem daunting, but in this quick pasta recipe, you can make a simple sauce in minutes while the pasta water comes to a boil. You can substitute frozen green beans and cauliflower for fresh; cook the frozen vegetables according to package directions before tossing them with the pasta and pesto.

Sheet-Pan Chicken with Roasted Spring Vegetables & Lemon Vinaigrette

This Greek-inspired chicken and vegetable sheet-pan meal is bursting with flavor. The chicken is coated in a mayonnaise and breadcrumb mixture, roasted alongside asparagus, cremini mushrooms and grape tomatoes, and then served with a lemon-feta vinaigrette.

Chicken Caesar Pasta Salad

This scrumptious and healthy salad combines elements of Caesar salad, pasta salad and chicken salad for an easy weeknight dinner that comes together in less than 30 minutes (and most of the prep can be done ahead). Use your blender to whip together the tangy buttermilk-based dressing, which would also be great on a salmon or chickpea salad.

Dijon Salmon with Green Bean Pilaf

In this quick dinner recipe, the delicious garlicky-mustardy mayo that tops baked salmon is very versatile. Make extra to use as a dip for fries or to jazz up tuna salad. Precooked brown rice helps get this healthy dinner on the table fast, but if you have other leftover whole grains, such as quinoa or farro, they work well here too.

Slow-Cooker Vegetarian Bolognese

Beans stand in place of ground beef in this hearty vegetarian sauce that's ready when you are—thanks to the crock pot. The prep is quick and easy to do in the morning before heading off to work. When you get home, just cook up some whole-wheat pasta to serve it over and dinner is ready. If you have leftovers, freeze them for an easy meal another day.

Creamy Lemon Pasta with Shrimp

Yogurt makes a fine substitute for cream in the sauce for this easy pasta recipe. Just warm the yogurt (do not boil) and add some pasta-cooking water to thin it out. Lemon and fresh basil brighten up the whole-wheat pasta and complement the shrimp in this quick dinner recipe.

Chicken Souvlaki with Herbed Couscous

Fennel adds a nice flavoring to the marinade in this healthy chicken souvlaki dish. The kabobs are perfectly paired with a veggie-packed, yogurt-dressed Israeli couscous.

Roasted Salmon with Smoky Chickpeas & Greens

In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on six or more servings of dark, leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: Spice them up and roast until crispy.

Curried Cauliflower Steaks with Red Rice & Tzatziki

Gone are the days when your rice choices were limited to white and brown. In this healthy vegetarian dinner recipe, the aromatic flavor of red rice or brown basmati jibes deliciously with fragrant curry powder. Because you need two whole heads of cauliflower to get four cauliflower steaks, you'll have leftover cauliflower florets to use up. Roast the florets alongside the steaks, then toss them with some chickpeas and tzatziki sauce for a healthy lunch.

Slow-Cooker Pasta e Fagioli Soup Freezer Pack

Your favorite restaurant soup just got easier and healthier with this freezer-to-crock pot recipe. If you keep a special bottle of olive oil on hand for standout dishes, this is the recipe to pull it out for. The headiness of the fruity olive oil truly elevates the flavors in this Italian meal-prep slow-cooker soup.

Salmon Couscous Salad

This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon, lightly brush with olive oil, then roast in a 450°F oven until the fish is opaque and firm, 8 to 12 minutes.

Quinoa Power Salad

Make this satisfying salad in the evening and enjoy one portion for dinner, then pack the remaining portion for lunch the next day. Loaded with protein- and fiber-rich ingredients like chicken, sweet potato and quinoa plus power greens, this meal is nutrition packed!

Slow-Cooker Chicken & Orzo with Tomatoes & Olives

Perk up basic chicken breast and whole-wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal; just add a green salad.

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

Chocolate & Nut Butter Bites

Sweet satisfaction in seconds.

One-Pot Garlicky Shrimp & Spinach

Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

Fig & Goat Cheese Salad

The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

One-Pot Chicken Pesto Pasta with Asparagus

This healthy chicken pesto pasta recipe is easy to make thanks to convenience ingredients like rotisserie chicken and store-bought pesto. The addition of fresh asparagus brightens up the look and flavors of this easy one-pot dinner. Fresh basil, if you have it on hand, is a nice finishing touch.

Veggie & Hummus Sandwich

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables, depending on your mood.

Easy Salmon Cakes

These healthy salmon cakes are a delicious way to boost your intake of omega-3s. It is also a great way to use convenient canned (or leftover) salmon.

Sweet Potato Carbonara with Spinach & Mushrooms

Loaded with veggies, this spiralized sweet potato vegetable noodles recipe—our healthy take on a traditional carbonara recipe—achieves superfood status with the addition of spinach and mushrooms. Look for large, straight sweet potatoes to make the longest veggie noodles.

Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg

Crushed coriander seeds and lemon zest give this quick salmon recipe a praiseworthy flavor that pairs beautifully with a shaved asparagus and poached egg salad. Served with a glass of white wine, this healthy recipe makes the ultimate lunch or light dinner.

Hazelnut-Parsley Roast Tilapia

Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo.

Mixed Vegetable Salad with Lime Dressing

Using potatoes and green beans gives this gorgeous and healthy vegetable salad a Niçoise salad feel, but you can use whatever suits your fancy.

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