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Looking for a quick, low sodium breakfast or snack that supports healthy blood pressure? This Banana–Peanut Butter Yogurt Parfait is not only creamy, sweet, and satisfying—it’s also designed with the DASH diet in mind. Packed with potassium, protein, and heart-healthy fats, this is a smart choice for anyone trying to lower their blood pressure naturally.
Why This Recipe Is Good for High Blood Pressure
This parfait is perfect for people following a low sodium or DASH (Dietary Approaches to Stop Hypertension) diet because:
- Low in sodium: Just 80mg per serving
- High in potassium: 670mg per serving helps counteract sodium
- Rich in magnesium and calcium: Essential for blood pressure regulation
- Free from added sugars and processed ingredients
The DASH diet emphasizes foods that are:
- Low in sodium
- High in fruits, vegetables, and low-fat dairy
- Rich in potassium, magnesium, and fiber
This recipe checks all the boxes—plus it’s done in just minutes!
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Banana–Peanut Butter Yogurt Parfait Recipe (DASH Diet Friendly!)
Prep time: 5 minutes
Total Time: 5 minutes
Serves: 1 serving
Ingredients
1 ripe banana
⅛ teaspoon ground cinnamon
1 tablespoon natural peanut butter (unsalted)
¼ cup low-fat plain Greek yogurt
1 tablespoon unsalted roasted peanuts
Instructions
- Slice the banana and place half of the slices in a small bowl or jar.
- Sprinkle with cinnamon and mash with the back of a fork.
- Top with peanut butter and layer with Greek yogurt.
- Add the remaining banana slices and sprinkle peanuts on top.
- Serve immediately or store covered in the fridge for up to 1 day.
Nutrition Information (Per Serving) – 1 smoothie
Calories: 301
Total Fat: 14g
Sodium: 80mg
Total Carbohydrates: 35g
Sugars: 18g
Protein: 13g
Dietary fiber: 5g
Potassium: 670mg
Magnesium: 85mg
Tips to Make It Even Healthier:
- Use unsweetened yogurt to avoid added sugars
- Add chia seeds or flaxseed for an omega-3 boost
- Swap banana for berries to lower sugar and increase antioxidants
- Double the recipe for a filling, protein-rich post-workout snack
