21 DASH Diet Lunch Recipes

Following the DASH (Dietary Approaches to Stop Hypertension) diet is a proven way to manage blood pressure and improve heart health. A balanced and nutritious lunch is a crucial part of this eating plan, helping to maintain energy levels throughout the afternoon and prevent unhealthy snacking. This article offers 21 DASH-friendly lunch recipes that are not only delicious and satisfying but also align with the core principles of the diet—emphasizing fruits, vegetables, whole grains, and lean proteins while limiting sodium, saturated fats, and added sugars.

These recipes are organized into three convenient categories: Salads and Bowls, Sandwiches and Wraps, and Soups and Stews, making it easy to find the perfect midday meal to suit your tastes and schedule.

Salads and Bowls

1. Chipotle Chicken Quinoa Burrito Bowl

Ingredients:

• 4 oz grilled chicken breast, sliced
• 1 cup cooked quinoa
• 1/2 cup black beans, rinsed
• 1/2 cup corn kernels
• 1/4 cup pico de gallo
• 1/4 avocado, sliced
• 1 tablespoon chipotle sauce

Instructions:

1. In a bowl, combine the quinoa, black beans, and corn.
2. Top with grilled chicken, pico de gallo, and avocado slices.
3. Drizzle with chipotle sauce before serving.

2. Avocado & Shrimp Chopped Salad

Ingredients:

• 4 oz cooked shrimp, peeled and deveined
• 1 cup chopped romaine lettuce
• 1/2 cup chopped cucumber
• 1/4 cup chopped red onion
• 1/4 avocado, diced
• 2 tablespoons cilantro-lime vinaigrette

Instructions:

1. In a large bowl, combine the lettuce, cucumber, red onion, and shrimp.
2. Add the avocado and vinaigrette, and toss gently to combine.

3. Cranberry-Walnut Chickpea Salad

Ingredients:

• 1 cup canned chickpeas, rinsed
• 1/4 cup chopped celery
• 2 tablespoons dried cranberries
• 2 tablespoons chopped walnuts
• 2 tablespoons plain low-fat Greek yogurt
• 1 teaspoon Dijon mustard

Instructions:

1. In a medium bowl, mash the chickpeas with a fork.
2. Stir in the celery, cranberries, walnuts, Greek yogurt, and mustard.
3. Serve on a bed of mixed greens or in a whole-wheat pita.

4. Quinoa, Avocado & Chickpea Salad over Mixed Greens

Ingredients:

• 1 cup mixed greens
• 1/2 cup cooked quinoa
• 1/2 cup chickpeas, rinsed
• 1/4 avocado, sliced
• 2 tablespoons lemon-tahini dressing

Instructions:

1. Arrange the mixed greens on a plate.
2. Top with quinoa, chickpeas, and avocado slices.
3. Drizzle with lemon-tahini dressing.

5. Vegan Superfood Grain Bowl

Ingredients:

• 1 cup cooked quinoa or farro
• 1/2 cup roasted sweet potatoes, cubed
• 1/2 cup steamed kale
• 1/4 cup cooked beets, sliced
• 2 tablespoons hummus

Instructions:

1. In a bowl, combine the quinoa, sweet potatoes, and kale.
2. Top with sliced beets and a dollop of hummus.

6. Mason Jar Power Salad with Chickpeas & Tuna

Ingredients:

• 2 tablespoons vinaigrette dressing
• 1/2 cup chickpeas, rinsed
• 3 oz canned tuna in water, drained
• 1/2 cup chopped bell peppers
• 1 cup spinach

Instructions:

1. Pour the dressing into the bottom of a Mason jar.
2. Layer the chickpeas, tuna, bell peppers, and spinach on top.
3. When ready to eat, shake the jar to distribute the dressing.

7. Mediterranean Quinoa Bowl

Ingredients:

• 1 cup cooked quinoa
• 1/2 cup cherry tomatoes, halved
• 1/2 cup cucumber, diced
• 1/4 cup Kalamata olives, halved
• 2 tablespoons crumbled feta cheese
• 2 tablespoons lemon-herb vinaigrette

Instructions:

1. In a bowl, combine all ingredients and toss to mix.

Sandwiches and Wraps

8. Cucumber Salad Sandwich

Ingredients:

• 2 slices whole-wheat bread
• 1/2 cup thinly sliced cucumber
• 2 tablespoons plain low-fat Greek yogurt
• 1 tablespoon chopped fresh dill
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine the Greek yogurt, dill, lemon juice, salt, and pepper.
2. Gently stir in the cucumber slices.
3. Spread the mixture on one slice of bread and top with the other.

9. Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1/2 cup sliced cucumber
• 4 large lettuce leaves (butter or iceberg)
• 2 tablespoons peanut sauce

Instructions:

1. In a bowl, toss the shredded chicken with the peanut sauce.
2. Spoon the chicken mixture and cucumber slices into the lettuce leaves.

10. Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

Ingredients:

• 1 cup canned chickpeas, rinsed
• 1/2 cup roasted red peppers, chopped
• 4 large lettuce leaves
• 2 tablespoons tahini dressing

Instructions:

1. In a bowl, lightly mash the chickpeas and mix with the roasted red peppers.
2. Spoon the mixture into the lettuce leaves and drizzle with tahini dressing.

11. Copycat Arby’s Chicken Salad Sandwich

Ingredients:

• 4 oz cooked chicken breast, diced
• 1/4 cup diced apple
• 2 tablespoons chopped pecans
• 2 tablespoons plain low-fat Greek yogurt
• 2 slices whole-wheat bread

Instructions:

1. In a bowl, combine the chicken, apple, pecans, and Greek yogurt.
2. Serve the chicken salad between two slices of whole-wheat bread.

12. Veggie & Hummus Sandwich

Ingredients:

• 2 slices whole-wheat bread
• 1/4 cup hummus
• 1/2 cup mixed fresh vegetables (sliced cucumber, bell peppers, and spinach)

Instructions:

1. Spread hummus on both slices of bread.
2. Layer the vegetables on one slice and top with the other.

13. Turkey and Avocado Wrap

Ingredients:

• 1 whole-wheat tortilla
• 3 oz sliced turkey breast (low-sodium)
• 1/4 avocado, sliced
• 1/2 cup mixed greens
• 1 tablespoon honey mustard

Instructions:

1. Spread the honey mustard on the tortilla.
2. Layer the turkey, avocado, and mixed greens.
3. Roll up the tortilla tightly.

14. Caprese Sandwich on Whole Wheat

Ingredients:

• 2 slices whole-wheat bread
• 2 slices fresh mozzarella cheese
• 2 slices tomato
• A few fresh basil leaves
• 1 teaspoon balsamic glaze

Instructions:

1. Layer the mozzarella, tomato, and basil on one slice of bread.
2. Drizzle with balsamic glaze and top with the other slice of bread.

Soups and Stews

15. Slow-Cooker Chicken & White Bean Stew

Ingredients:

• 4 oz boneless, skinless chicken breast
• 1/2 cup canned white beans, rinsed
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 cup low-sodium chicken broth
• 1/2 teaspoon dried thyme

Instructions:

1. Place all ingredients in a slow cooker.
2. Cook on low for 4-6 hours, or until the chicken is tender.
3. Shred the chicken with a fork before serving.

16. Chicken Chili with Sweet Potatoes

Ingredients:

• 4 oz ground chicken
• 1/2 cup diced sweet potato
• 1/2 cup black beans, rinsed
• 1/2 cup canned diced tomatoes, no salt added
• 1/2 cup low-sodium chicken broth
• 1 teaspoon chili powder

Instructions:

1. In a pot, cook the ground chicken until browned.
2. Add the remaining ingredients and bring to a simmer.
3. Cook for 20-25 minutes, or until the sweet potatoes are tender.

17. Lentil Soup

Ingredients:

• 1/2 cup brown or green lentils, rinsed
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1/2 cup chopped onion
• 2 cups low-sodium vegetable broth
• 1 teaspoon cumin

Instructions:

1. In a pot, combine all ingredients.
2. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils are tender.

18. Black Bean Soup

Ingredients:

• 1 cup canned black beans, rinsed
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1 cup low-sodium vegetable broth
• 1 teaspoon smoked paprika
• A squeeze of lime juice

Instructions:

1. In a pot, sauté the onion and bell pepper until softened.
2. Add the black beans, broth, and paprika. Simmer for 15 minutes.
3. Use an immersion blender to partially blend the soup for a thicker consistency.
4. Stir in the lime juice before serving.

19. Tomato Basil Soup

Ingredients:

• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1 cup low-sodium vegetable broth
• 1/4 cup chopped fresh basil
• 1 tablespoon olive oil

Instructions:

1. In a pot, sauté the onion and garlic in olive oil until fragrant.
2. Add the diced tomatoes and broth. Simmer for 15 minutes.
3. Stir in the fresh basil. Serve warm.

20. Vegetable Barley Soup

Ingredients:

• 1/2 cup pearl barley
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1/2 cup frozen peas
• 2 cups low-sodium vegetable broth
• 1/2 teaspoon dried oregano

Instructions:

1. In a pot, combine the barley, carrots, celery, and broth.
2. Bring to a boil, then simmer for 30-40 minutes, or until the barley is tender.
3. Stir in the peas and oregano during the last 5 minutes of cooking.

21. Mushroom and Wild Rice Soup

Ingredients:

• 1/2 cup cooked wild rice
• 1 cup sliced mushrooms
• 1/2 cup chopped onion
• 2 cups low-sodium vegetable broth
• 1/4 cup low-fat milk
• 1 teaspoon dried parsley

Instructions:

1. In a pot, sauté the onion and mushrooms until tender.
2. Add the broth and parsley, and simmer for 10 minutes.
3. Stir in the cooked wild rice and milk. Heat through but do not boil.

Conclusion

These 21 DASH diet lunch recipes offer a wide array of flavors and styles, from refreshing salads and hearty bowls to satisfying sandwiches and comforting soups. By planning your midday meals around these nutrient-dense options, you can easily adhere to the DASH diet’s principles, support your blood pressure management goals, and stay energized throughout your day. Enjoy the variety and taste of these healthy and delicious lunch ideas.

References

[1] EatingWell. (2023, May 19). 14 DASH Diet Lunches for Weight Loss. https://www.eatingwell.com/gallery/8047371/dash-diet-lunches-for-weight-loss/

[2] National Heart, Lung, and Blood Institute. (2025, January 10). DASH Eating Plan. https://www.nhlbi.nih.gov/education/dash-eating-plan

[3] Mayo Clinic Staff. (n.d.). DASH diet recipes. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/recipes/dash-diet-recipes/rcs-20077146