12 DASH Diet Snack Ideas

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Snacks are an important part of a balanced diet, helping to manage hunger and provide energy between meals. On the DASH (Dietary Approaches to Stop Hypertension) diet, snacks should be just as thoughtful and nutritious as your main meals. Choosing snacks that are low in sodium and rich in nutrients like potassium, calcium, and fiber can help you stay on track with your health goals.

Here are 12 DASH diet-friendly snack ideas, complete with recipes, that are both delicious and easy to prepare.

1. Greek Yogurt with Berries

A simple and classic snack that is rich in protein and antioxidants.

Ingredients:

1 cup plain low-fat Greek yogurt
½ cup mixed berries (fresh or frozen)
1 tablespoon chopped nuts (optional)

Instructions:

Simply top the Greek yogurt with mixed berries and a sprinkle of nuts if desired.

2. Apple Slices with Almond Butter

A crunchy, sweet, and satisfying snack that provides fiber and healthy fats.

Ingredients:

1 medium apple, sliced
2 tablespoons natural almond butter (no salt added)

Instructions:

Serve the apple slices with a side of almond butter for dipping.

3. Veggie Sticks with Hummus

A classic and refreshing snack that is packed with fiber and nutrients.

Ingredients:

1 cup mixed vegetable sticks (e.g., carrots, cucumbers, bell peppers)
¼ cup hummus (low-sodium)

Instructions:

Serve the vegetable sticks with a side of hummus for dipping.

4. Handful of Unsalted Nuts

A simple and convenient snack that is a great source of healthy fats, protein, and fiber.

Ingredients:

¼ cup mixed unsalted nuts (e.g., almonds, walnuts, pistachios)

Instructions:

Enjoy a handful of mixed nuts for a quick and easy snack.

5. Hard-Boiled Egg

A portable and protein-packed snack to keep you full between meals.

Ingredients:

1 large egg

Instructions:

Boil the egg to your desired hardness, peel, and enjoy.

6. Roasted Chickpeas

A crunchy and savory snack that is a healthy alternative to chips.

Ingredients:

1 can (15 oz) chickpeas, rinsed and dried
1 tablespoon olive oil
½ teaspoon smoked paprika
A pinch of black pepper

Instructions:

Preheat oven to 400°F (200°C).
Toss the chickpeas with olive oil, smoked paprika, and black pepper.
Spread on a baking sheet and roast for 20-30 minutes, until crispy.

7. Cherry-Cocoa-Pistachio Energy Balls

These no-bake energy balls are a perfect sweet treat for a midday pick-me-up.

Ingredients:

½ cup dried cherries, minced
½ cup unsalted pistachios, chopped
¼ cup almond butter
2 tablespoons unsweetened cocoa powder
1 tablespoon honey or maple syrup

Instructions:

In a bowl, combine all ingredients and mix well.
Roll the mixture into small balls.
Store in the refrigerator.

8. Air-Fryer Sweet Potato Chips

A healthy and crispy alternative to traditional potato chips.

Ingredients:

1 medium sweet potato, thinly sliced
1 teaspoon olive oil
A pinch of cinnamon

Instructions:

Toss the sweet potato slices with olive oil and cinnamon.
Arrange in a single layer in the air fryer basket.
Air fry at 375°F (190°C) for 10-15 minutes, flipping halfway through, until crispy.

9. Tuna Salad on Cucumber Slices

A light and refreshing snack that is high in protein.

Ingredients:

3 oz canned tuna in water, drained
2 tablespoons plain low-fat Greek yogurt
1 tablespoon chopped celery
1 medium cucumber, sliced into rounds

Instructions:

In a bowl, mix together the tuna, Greek yogurt, and celery.
Spoon the tuna salad onto cucumber slices.

10. Kale Chips

A crispy and nutrient-dense snack that is easy to make at home.

Ingredients:

2 cups kale leaves, stems removed
1 teaspoon olive oil
A pinch of garlic powder

Instructions:

Preheat oven to 350°F (175°C).
Tear the kale into bite-sized pieces. Toss with olive oil and garlic powder.
Spread on a baking sheet and bake for 10-15 minutes, until crispy.

11. Roasted Beet Hummus with Whole-Wheat Pita

A vibrant and flavorful hummus that is perfect for dipping.

Ingredients:

1 can (15 oz) chickpeas, rinsed
1 cup cooked beets, chopped
2 tablespoons tahini
2 tablespoons lemon juice
1 clove garlic
Serve with whole-wheat pita bread, cut into wedges.

Instructions:

In a food processor, combine the chickpeas, beets, tahini, lemon juice, and garlic.
Blend until smooth.
Serve with whole-wheat pita wedges.

12. Homemade Trail Mix

A customizable and portable snack for on-the-go energy.

Ingredients:

¼ cup unsalted almonds
¼ cup unsalted walnuts
2 tablespoons pumpkin seeds
2 tablespoons dried cranberries or raisins

Instructions:

Combine all ingredients in a small bag or container.

These DASH diet snack ideas are designed to be both nutritious and delicious, helping you to stay satisfied and energized throughout the day. Enjoy these simple recipes as part of your heart-healthy eating plan.