Starting your day off right is crucial for a healthy lifestyle, and that’s where breakfast comes in. As part of the DASH diet, incorporating nutritious ingredients into your morning meals can set you up for success. Whether you’re a busy bee or a slow riser, these 20 delicious Dash Diet breakfast recipes are sure to give you the energy boost you need to tackle the day.
From classic combinations like avocado and egg toast with whole grain bread, to sweet treats like quinoa breakfast bowls with apples and cinnamon, there’s something for everyone in this list. You’ll find a mix of protein-packed scrambles, wholesome smoothies, and satisfying oatmeals that will keep you full until lunchtime. So go ahead, get cooking, and start your day off the right way!
Avocado and Egg Toast with Whole Grain Bread
Start your day with a nutritious and delicious breakfast that combines the creaminess of avocado, the richness of eggs, and the wholesomeness of whole grain bread.
Ingredients:
– 2 slices of whole grain bread
– 1 ripe avocado, mashed
– 2 large eggs
– Salt and pepper to taste
– Optional: red pepper flakes for some heat
Instructions:
1. Toast the bread until it’s lightly browned.
2. Fry the eggs in a non-stick pan over medium heat until they’re cooked to your desired level of doneness.
3. Spread the mashed avocado on top of the toasted bread.
4. Place the fried eggs on top of the avocado.
5. Add salt, pepper, and red pepper flakes (if using) to taste.
6. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Greek Yogurt Parfait with Fresh Berries and Nuts
A refreshing and healthy dessert that combines the tanginess of Greek yogurt with the sweetness of fresh berries and crunch of nuts. This simple parfait is perfect for a quick snack or as a light ending to your meal.
Ingredients:
– 1 cup Greek yogurt
– 1 cup mixed fresh berries (strawberries, blueberries, raspberries)
– 2 tablespoons chopped walnuts
– 2 tablespoons honey (optional)
Instructions:
1. In a small bowl, layer the Greek yogurt.
2. Arrange the fresh berries on top of the yogurt in a single layer.
3. Sprinkle the chopped walnuts over the berries.
4. If desired, drizzle with honey for an added touch of sweetness.
5. Serve immediately and enjoy!
Cooking Time: None
Oatmeal with Banana and Almond Butter
Start your day with a nutritious and delicious bowl of oatmeal infused with the natural sweetness of banana and the richness of almond butter. This recipe is perfect for a quick breakfast or a satisfying snack.
Ingredients:
– 1/2 cup rolled oats
– 1/2 banana, sliced
– 2 tablespoons almond butter
– Pinch of salt
– Optional: honey or maple syrup to taste
Instructions:
1. In a medium saucepan, bring 1/2 cup water to a boil.
2. Add the oats and reduce heat to low. Simmer for 5 minutes, stirring occasionally.
3. Add sliced banana and cook for an additional 30 seconds.
4. Stir in almond butter until well combined.
5. Season with salt to taste.
6. Serve hot and add honey or maple syrup if desired.
Cooking Time: 10 minutes
Spinach and Mushroom Scramble with Whole Wheat Toast
Start your day with a nutrient-packed breakfast that’s both delicious and satisfying! This Spinach and Mushroom Scramble with Whole Wheat Toast is a simple yet flavorful recipe that combines the best of eggs, greens, and whole grains.
Ingredients:
– 2 large eggs
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini work well)
– 2 tablespoons butter
– Salt and pepper to taste
– 4 slices whole wheat bread, toasted
Instructions:
1. In a medium bowl, whisk together eggs and a pinch of salt until frothy.
2. Heat butter in a large non-stick skillet over medium-high heat. Add mushrooms and cook until tender, about 3-4 minutes.
3. Pour in the egg mixture and scramble until almost set, breaking up any curds.
4. Stir in chopped spinach and cook until wilted, about 1 minute.
5. Toast whole wheat bread and serve with scrambled eggs and mushroom mixture.
Cooking Time: 12-15 minutes
Chia Seed Pudding with Coconut Milk and Mango
Elevate your breakfast or snack game with this refreshing chia seed pudding recipe, infused with the sweetness of mango and creaminess of coconut milk.
Ingredients:
– 1/2 cup chia seeds
– 1 can (14 oz) full-fat coconut milk
– 1 ripe mango, diced
– 2 tablespoons honey or maple syrup
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and coconut milk. Stir well to combine.
2. Cover the bowl with a lid or plastic wrap and refrigerate for at least 4 hours or overnight.
3. Just before serving, stir in diced mango, honey or maple syrup, and salt.
4. Spoon into individual servings and enjoy!
Cooking Time: 4 hours (or overnight)
Quinoa Breakfast Bowl with Apples and Cinnamon
Start your day with a nutritious and flavorful breakfast bowl that combines the benefits of quinoa, sweetness of apples, and warmth of cinnamon. This recipe is perfect for a quick and easy morning meal.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup diced apple (Granny Smith or your favorite variety)
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt
– Optional: chopped nuts or shredded coconut for topping
Instructions:
1. In a medium-sized bowl, combine cooked quinoa, diced apple, and a drizzle of honey.
2. Sprinkle cinnamon and salt over the top.
3. Toss gently to combine.
4. Top with chopped nuts or shredded coconut, if desired.
5. Serve warm or at room temperature.
Cooking Time: 10-15 minutes (includes cooking quinoa)
Enjoy your delicious Quinoa Breakfast Bowl with Apples and Cinnamon!
Whole Grain Pancakes with Blueberries and Honey
Start your day with a sweet and satisfying breakfast by whipping up a batch of Whole Grain Pancakes with Blueberries and Honey!
Ingredients:
– 1 1/2 cups whole grain flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1 cup milk
– 1 large egg
– 4 tablespoons melted butter, cooled
– 1 cup fresh or frozen blueberries
– Honey (for serving)
Instructions:
1. In a large bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and melted butter.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Gently fold in blueberries.
5. Heat a non-stick skillet or griddle over medium heat. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip pancakes and cook an additional 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes (depending on size of pancakes)
Serve warm with a drizzle of honey and enjoy!
Smoked Salmon and Cream Cheese on Whole Wheat Bagel
Elevate your breakfast or snack game with this simple yet impressive recipe featuring smoked salmon, cream cheese, and whole wheat bagel.
Ingredients:
– 1 whole wheat bagel
– 2 tablespoons softened cream cheese
– 2 slices of smoked salmon (about 1 ounce each)
– 1 tablespoon capers, chopped
– Salt and pepper to taste
– Fresh dill, chopped (optional)
Instructions:
1. Toast the bagel until lightly browned.
2. Spread the softened cream cheese evenly over the bagel.
3. Arrange the smoked salmon slices on top of the cream cheese.
4. Sprinkle the chopped capers and a pinch of salt and pepper to taste.
5. Garnish with chopped fresh dill, if desired.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Veggie Omelet with Bell Peppers and Feta Cheese
A flavorful and filling breakfast or brunch option that combines the sweetness of bell peppers with the tanginess of feta cheese. This veggie omelet is perfect for a quick and easy meal.
Ingredients:
– 2 eggs
– 1/2 cup diced bell pepper (any color)
– 1 tablespoon butter
– 1 tablespoon chopped fresh parsley
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
Instructions:
1. In a small bowl, beat the eggs with a fork until well mixed.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Add the diced bell pepper and cook for 2-3 minutes, or until tender.
4. Pour the beaten eggs over the bell peppers and cook until the edges start to set (about 1-2 minutes).
5. Sprinkle the feta cheese and parsley over the eggs.
6. Use a spatula to gently fold the omelet in half.
7. Cook for an additional 30 seconds, or until the cheese is melted and the eggs are cooked through.
8. Serve hot and enjoy!
Cooking Time: 5-7 minutes
Smoothie Bowl with Kale, Pineapple, and Flaxseeds
Start your day off right with this nutrient-packed smoothie bowl packed with kale, pineapple, and flaxseeds. This refreshing treat is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 2 cups fresh kale leaves
– 1 cup frozen pineapple chunks
– 1/4 cup rolled oats
– 1 tablespoon chia seeds
– 1 tablespoon ground flaxseed
– 1/2 banana, sliced
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Toppings: sliced fruit, granola, or coconut flakes (optional)
Instructions:
1. Add kale, pineapple, oats, chia seeds, and flaxseed to a blender.
2. Blend on high speed until smooth and creamy.
3. Add banana, almond milk, and honey; blend until well combined.
4. Pour into a bowl and top with your favorite fruits, granola, or coconut flakes (if using).
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Sweet Potato Hash with Turkey Sausage and Eggs
A hearty breakfast or brunch option that combines the natural sweetness of sweet potatoes with the savory flavor of turkey sausage and eggs. This recipe is a perfect balance of flavors and textures to start your day off right.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 lb turkey sausage, sliced
– 4 large eggs
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Cooking oil or butter for frying
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with a drizzle of oil and season with salt and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
3. Cook turkey sausage in a large skillet over medium-high heat, breaking apart with a spoon as it cooks.
4. Crack eggs into the same skillet and scramble them with the cooked sausage.
5. Add roasted sweet potatoes to the skillet and stir to combine with the eggs and sausage.
6. Season with salt, pepper, and parsley. Serve hot.
Cooking Time: 40-45 minutes
Whole Wheat Waffles with Strawberries and Greek Yogurt
Elevate your breakfast game with this tasty combination of crispy whole wheat waffles, fresh strawberries, and creamy Greek yogurt. Perfect for a quick and satisfying morning meal.
Ingredients:
– 1 1/2 cups whole wheat flour
– 3 1/2 teaspoons baking powder
– 1 teaspoon salt
– 1 tablespoon sugar
– 2 large eggs
– 1 cup milk
– 4 tablespoons melted butter
– Fresh strawberries, hulled and sliced
– Greek yogurt (plain or flavored)
Instructions:
1. Preheat waffle iron according to manufacturer’s instructions.
2. In a bowl, whisk together flour, baking powder, salt, and sugar.
3. In another bowl, whisk eggs, milk, and melted butter. Add dry ingredients and mix until just combined (do not overmix).
4. Pour batter onto preheated waffle iron and cook for 3-5 minutes or until golden brown.
5. Serve warm waffles with sliced strawberries and a dollop of Greek yogurt.
Cooking Time: 10-15 minutes
Turkey and Spinach Breakfast Wrap with Whole Wheat Tortilla
Start your day off right with this healthy and delicious breakfast wrap, packed with flavorful turkey, fresh spinach, and creamy avocado. Perfect for a quick and easy morning meal.
Ingredients:
– 1 whole wheat tortilla
– 2 oz cooked turkey breast, diced
– 1/4 cup fresh spinach leaves
– 1/2 avocado, sliced
– 1 tablespoon hummus
– Salt and pepper to taste
– Optional: shredded cheddar cheese for added flavor
Instructions:
1. Lay the whole wheat tortilla flat on a clean surface.
2. Arrange the diced turkey breast along the center of the tortilla, leaving a small border at each end.
3. Add the fresh spinach leaves on top of the turkey.
4. Spread the sliced avocado and hummus over the spinach.
5. Season with salt and pepper to taste.
6. If desired, sprinkle shredded cheddar cheese on top.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a neat wrap.
Cooking Time: 0 minutes (assembled just before serving)
Baked Eggs in Avocado with Cherry Tomatoes
Elevate your breakfast game with this creamy, flavorful dish that combines the richness of avocado and eggs with the sweetness of cherry tomatoes. Perfect for a quick and satisfying morning meal.
Ingredients:
– 4 large eggs
– 2 ripe avocados, halved and pitted
– 1 pint cherry tomatoes, halved
– Salt and pepper to taste
– Optional: feta cheese, chopped fresh herbs (such as parsley or chives)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Place an avocado half in each of four ramekins or small baking dishes.
3. Crack an egg into each avocado half.
4. Top with a cherry tomato half and sprinkle with salt and pepper.
5. Bake for 12-15 minutes, or until the whites are set and yolks are still slightly runny.
6. Garnish with feta cheese and chopped fresh herbs, if desired.
Cooking Time: 12-15 minutes
Apple Cinnamon Overnight Oats with Walnuts
Start your day off right with this deliciously comforting apple cinnamon oatmeal recipe. The combination of tender apples, crunchy walnuts, and warm spices will keep you cozy and satisfied until lunchtime.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup milk (dairy or non-dairy)
– 1/4 cup diced apples
– 1 tablespoon honey
– 1/2 teaspoon ground cinnamon
– Pinch of salt
– 1/4 cup chopped walnuts
Instructions:
1. In a jar or container, combine oats, milk, apples, honey, cinnamon, and salt. Stir until well combined.
2. Cover the jar and refrigerate overnight (or for at least 4 hours).
3. In the morning, give the mixture a stir and top with chopped walnuts.
4. Serve chilled and enjoy!
Cooking Time: Overnight (4+ hours)
Low-Sodium Cottage Cheese with Peach Slices
This recipe offers a deliciously tangy and sweet combination of low-sodium cottage cheese paired with fresh peach slices, perfect for a healthy snack or light dessert.
Ingredients:
– 1 cup low-fat, low-sodium cottage cheese
– 1 ripe peach, sliced
– 1 tablespoon honey (optional)
– Pinch of salt-free seasoning (optional)
Instructions:
1. In a small bowl, drain excess liquid from the cottage cheese.
2. Arrange the peach slices on top of the cottage cheese.
3. Drizzle with honey and sprinkle with salt-free seasoning, if desired.
4. Serve immediately or refrigerate for up to 2 hours before serving.
Cooking Time: None required – this recipe is a quick and easy assemble!
Almond Butter and Banana Smoothie with Chia Seeds
Start your day with a boost of nutrition and flavor from this creamy smoothie, packed with protein-rich almond butter, potassium-filled bananas, and omega-3 rich chia seeds.
Ingredients:
– 1 ripe banana
– 2 tbsp almond butter
– 1/2 tsp vanilla extract
– 1/4 cup unsweetened almond milk
– 1 tablespoon chia seeds
– Ice cubes (optional)
Instructions:
1. Peel the banana and place it in a blender.
2. Add the almond butter, vanilla extract, and almond milk to the blender.
3. Blend on high speed until smooth and creamy.
4. Stir in the chia seeds.
5. Add ice cubes if you prefer a thicker consistency.
6. Blend again until the ice is crushed and the mixture is well combined.
Cooking Time: None! Just blend and enjoy!
Broccoli and Cheddar Egg Muffins
A delicious breakfast or brunch option that’s packed with nutritious broccoli and melted cheddar cheese, all wrapped up in a flaky egg muffin.
Ingredients:
– 6 large eggs
– 1 cup broccoli florets
– 1/2 cup shredded cheddar cheese
– 1 tablespoon butter, melted
– Salt and pepper to taste
– 1 pie crust (homemade or store-bought)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together eggs, salt, and pepper.
3. Add broccoli florets and stir until well combined.
4. Pour egg mixture into the pie crust.
5. Sprinkle shredded cheddar cheese on top of the egg mixture.
6. Dot the top with melted butter.
7. Bake for 25-30 minutes or until the eggs are set and the crust is golden brown.
Cooking Time: 25-30 minutes
Whole Grain Toast with Hummus and Sliced Cucumbers
Looking for a healthy and flavorful snack that’s quick to prepare? This recipe combines the creaminess of hummus with the crunch of cucumbers on top of whole grain toast.
Ingredients:
– 2 slices whole grain bread
– 1/4 cup hummus
– 1 large cucumber, sliced into thin rounds
– Salt and pepper to taste
– Optional: paprika or other herbs for garnish
Instructions:
1. Toast the bread until lightly browned.
2. Spread 1-2 tablespoons of hummus on each slice of toast.
3. Arrange the sliced cucumbers on top of the hummus.
4. Season with salt and pepper to taste.
5. Garnish with paprika or other herbs if desired.
6. Serve immediately and enjoy!
Cooking Time: 5 minutes
Berry and Spinach Protein Smoothie
Start your day with a refreshing and nutritious Berry and Spinach Protein Smoothie, packed with antioxidants and protein to keep you energized throughout the morning!
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 cups fresh spinach leaves
– 1/2 banana, sliced
– 1 scoop vanilla protein powder
– 1 tablespoon almond butter
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add frozen berries, spinach leaves, sliced banana, and protein powder to a blender.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides as needed.
3. Add almond butter and almond milk; blend until well combined.
4. Taste and adjust sweetness or thickness as desired (add ice cubes if too thin).
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes
Enjoy your delicious Berry and Spinach Protein Smoothie!
Summary
Get your day started on the right foot with these delicious Dash Diet breakfast recipes! From avocado toast to quinoa bowls, and from omelets to smoothie bowls, there’s something for everyone. Try making whole grain pancakes with blueberries and honey, or a veggie omelet with bell peppers and feta cheese. You can also whip up a chia seed pudding with coconut milk and mango, or indulge in a sweet potato hash with turkey sausage and eggs. With these healthy recipes, you’ll be fueling your body for the day ahead.