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High-Protein Salmon Rice Bowls for Meal Prep
Everyday Protein Kitchen circular brand logoEveryday Protein Kitchen

High-Protein Salmon Rice Bowls for Meal Prep

Tender baked salmon, rice, edamame, crisp vegetables, and lemon dill Greek yogurt sauce packed as two high-protein meal-prep bowls.
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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Servings: 2 bowls
Course: Dinner
Cuisine: American
Calories: 620
Ingredients Equipment Method Notes

Ingredients
  

Salmon
  • 12 oz salmon fillet or salmon portions skin removed if preferred
  • 2 tsp olive oil
  • 1 tsp lemon juice
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/2 tsp fine salt
  • 1/4 tsp black pepper
Bowls
  • 2 cups cooked rice white, jasmine, basmati, or brown rice
  • 1 cup shelled edamame cooked and cooled
  • 1 cup cucumber diced
  • 1 cup shredded red cabbage or bagged coleslaw mix
  • 1 medium carrot shredded or cut into matchsticks
  • 2 green onions thinly sliced
  • 1 tbsp sesame seeds optional
  • 1/2 avocado sliced, optional
  • Nori strips or pickled onions optional
Lemon dill yogurt sauce
  • 1/2 cup plain Greek yogurt 2% or full-fat
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 small garlic clove grated or very finely minced
  • 1 tbsp chopped fresh dill or parsley
  • 1/4 tsp fine salt
  • 1/8 tsp black pepper
  • 1 to 2 tsp water only if needed to thin

Equipment

  • Small sheet pan for baking salmon
  • Parchment paper
  • Small mixing bowl for sauce
  • Meal-prep containers for packing bowls

Method
 

  1. Heat the oven to 400°F. Line a small sheet pan with parchment paper. Pat the salmon dry. Place it on the pan and rub it with olive oil, lemon juice, garlic powder, smoked paprika, salt, and black pepper.
  2. Bake the salmon for 10 to 14 minutes, depending on thickness, until it flakes easily with a fork and is just cooked through. Try not to overbake it. Let the salmon rest for 5 minutes, then flake it into large pieces or keep it in portions.
  3. In a small bowl, stir together Greek yogurt, lemon juice, Dijon mustard, garlic, dill or parsley, salt, and pepper. Add 1 to 2 teaspoons of water only if you want a thinner drizzle. If packing the bowls for later, keep the sauce in a separate small container.
  4. Divide the cooked rice between 2 bowls or meal-prep containers. Add the salmon, edamame, cucumber, cabbage, carrot, and green onion.
  5. Top with sesame seeds, avocado, nori strips, or pickled onions if using. If eating right away, spoon the sauce over the bowls. If meal prepping, pack the sauce separately and add it after reheating or right before eating.
  6. Cool the salmon before closing the containers. Refrigerate the bowls promptly in airtight containers. For best quality, eat within 3 days. Keep sauce separate until serving.

Notes

Storage: Refrigerate promptly in airtight containers and use within 3 days. Keep sauce separate until serving.
Reheating: Warm the rice first with a small splash of water. Add the salmon near the end or heat gently at lower power so it does not turn dry. Add cold vegetables and sauce after reheating.
Air fryer option: Cut the salmon into larger chunks, season the same way, and air fry at 390°F for about 6 to 8 minutes, depending on the size of the pieces.
Estimated nutrition per bowl: about 620 calories, 50 g protein, 55 g carbohydrates, 25 g fat, and 7 g fiber. Nutrition is an estimate and will vary by salmon portion, yogurt brand, rice, and vegetables.