Low Calorie Meal Prep Lemon Garlic Salmon Bowls – Fresh, Bright, and Ready for the Week

These lemon garlic salmon bowls are simple, bright, and perfect for quick lunches or light dinners. The salmon roasts in minutes, the flavors are clean and fresh, and everything fits neatly into meal prep containers. You’ll get protein, fiber, and healthy fats without weighing yourself down.

If you’re trying to keep calories in check while still eating well, this is a solid go-to. The ingredients are affordable, and the whole recipe is easy to scale for the week.

Low Calorie Meal Prep Lemon Garlic Salmon Bowls - Fresh, Bright, and Ready for the Week

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Salmon: 4 skin-on salmon fillets (about 4–5 ounces each)
• Lemons: 2 lemons (zest and juice)
• Garlic: 4–5 cloves, minced
• Olive oil: 2–3 tablespoons (or avocado oil)
• Fresh herbs: Dill and parsley (or one of them)
• Vegetables: Broccoli florets, cherry tomatoes, cucumber, and red onion
• Greens: Baby spinach or arugula
• Grain base: Cooked quinoa, brown rice, or cauliflower rice for a lower-carb option
• Spices: Sea salt, black pepper, smoked paprika, red pepper flakes (optional)
• Yogurt sauce (optional but recommended): Plain nonfat Greek yogurt, lemon juice, garlic powder, salt, pepper
• Pantry extras: Dijon mustard and honey (optional) for a light glaze

Method

 

1. Preheat and prep. Heat your oven to 400°F (200°C). Line a baking sheet with parchment. Pat salmon dry with paper towels for better browning.
2. Make the lemon garlic marinade. In a small bowl, combine 2 tablespoons olive oil, zest of 1 lemon, juice of 1 lemon, minced garlic, 1 teaspoon Dijon (optional), a small pinch of honey (optional), 1 teaspoon smoked paprika, 1/2 teaspoon salt, and black pepper.
3. Season the salmon. Place fillets skin-side down on the sheet. Spoon the marinade over the top and sides. Let sit for 10–15 minutes while you prep the sides.
4. Prep veggies. Chop broccoli into small florets, halve the cherry tomatoes, slice cucumber and red onion thin, and set aside the greens. Toss broccoli with a drizzle of oil, salt, and pepper on a separate baking pan.
5. Cook the grain. Prepare quinoa or brown rice per package directions. For a lower-calorie option, steam cauliflower rice with a pinch of salt and lemon zest for flavor.
6. Roast the broccoli. Bake for 15–18 minutes until tender and lightly charred at the edges. If using the same oven shelf as the salmon, start broccoli first.
7. Bake the salmon. Slide the salmon into the oven for 10–12 minutes, depending on thickness. It’s ready when it flakes easily and reaches 125–130°F in the center for medium. Avoid overcooking.
8. Make the yogurt sauce (optional). Stir together 1/2 cup plain nonfat Greek yogurt, juice of 1/2 lemon, a pinch of garlic powder, salt, pepper, and chopped dill or parsley. Thin with a splash of water if needed.
9. Assemble the bowls. Divide the grain among 4 containers. Top with a handful of greens, roasted broccoli, tomatoes, cucumber, and a few slices of red onion. Add the salmon fillet on top.
10. Finish with fresh flavor. Squeeze lemon over each bowl and sprinkle with chopped dill or parsley. Add a spoonful of yogurt sauce or pack it separately.
11. Cool before sealing. Let bowls cool 15–20 minutes to reduce condensation. Seal and refrigerate.

What Makes This Recipe So Good

• Light but satisfying: Each bowl focuses on lean protein, veggies, and a controlled portion of carbs, keeping calories modest while still filling.
• Bright flavors: Lemon, garlic, and herbs add punchy flavor without extra calories.
• Fast cook time: The salmon bakes in about 10–12 minutes, and the rest comes together quickly.
• Meal prep friendly: Components hold up well for several days, and they reheat nicely.
• Flexible: Swap the grain, change the greens, or add a different veggie without losing the core balance.

Shopping List

• Salmon: 4 skin-on salmon fillets (about 4–5 ounces each)
• Lemons: 2 lemons (zest and juice)
• Garlic: 4–5 cloves, minced
• Olive oil: 2–3 tablespoons (or avocado oil)
• Fresh herbs: Dill and parsley (or one of them)
• Vegetables: Broccoli florets, cherry tomatoes, cucumber, and red onion
• Greens: Baby spinach or arugula
• Grain base: Cooked quinoa, brown rice, or cauliflower rice for a lower-carb option
• Spices: Sea salt, black pepper, smoked paprika, red pepper flakes (optional)
• Yogurt sauce (optional but recommended): Plain nonfat Greek yogurt, lemon juice, garlic powder, salt, pepper
• Pantry extras: Dijon mustard and honey (optional) for a light glaze

Step-by-Step Instructions

1. Preheat and prep. Heat your oven to 400°F (200°C). Line a baking sheet with parchment.

   Pat salmon dry with paper towels for better browning.

2. Make the lemon garlic marinade. In a small bowl, combine 2 tablespoons olive oil, zest of 1 lemon, juice of 1 lemon, minced garlic, 1 teaspoon Dijon (optional), a small pinch of honey (optional), 1 teaspoon smoked paprika, 1/2 teaspoon salt, and black pepper.
3. Season the salmon. Place fillets skin-side down on the sheet. Spoon the marinade over the top and sides. Let sit for 10–15 minutes while you prep the sides.
4. Prep veggies. Chop broccoli into small florets, halve the cherry tomatoes, slice cucumber and red onion thin, and set aside the greens.

   Toss broccoli with a drizzle of oil, salt, and pepper on a separate baking pan.

5. Cook the grain. Prepare quinoa or brown rice per package directions. For a lower-calorie option, steam cauliflower rice with a pinch of salt and lemon zest for flavor.
6. Roast the broccoli. Bake for 15–18 minutes until tender and lightly charred at the edges. If using the same oven shelf as the salmon, start broccoli first.
7. Bake the salmon. Slide the salmon into the oven for 10–12 minutes, depending on thickness.

   It’s ready when it flakes easily and reaches 125–130°F in the center for medium. Avoid overcooking.

8. Make the yogurt sauce (optional). Stir together 1/2 cup plain nonfat Greek yogurt, juice of 1/2 lemon, a pinch of garlic powder, salt, pepper, and chopped dill or parsley. Thin with a splash of water if needed.
9. Assemble the bowls. Divide the grain among 4 containers.

   Top with a handful of greens, roasted broccoli, tomatoes, cucumber, and a few slices of red onion. Add the salmon fillet on top.

10. Finish with fresh flavor. Squeeze lemon over each bowl and sprinkle with chopped dill or parsley. Add a spoonful of yogurt sauce or pack it separately.
11. Cool before sealing. Let bowls cool 15–20 minutes to reduce condensation.

    Seal and refrigerate.

Storage Instructions

• Fridge: Store bowls airtight for up to 3–4 days. Keep the yogurt sauce in a separate small container.
• Reheating: Warm the salmon and grains lightly in the microwave (45–60 seconds). Add fresh cucumber, greens, and sauce after reheating to keep them crisp.
• Freezer: You can freeze the salmon and grains (without fresh veggies or yogurt) up to 2 months.

  Thaw overnight in the fridge and add fresh toppings later.

Health Benefits

• High-quality protein: Salmon supports muscle maintenance and satiety, which can help manage appetite on lower-calorie plans.
• Omega-3 fats: Salmon provides EPA and DHA for heart and brain health, and may help reduce inflammation.
• Fiber-rich sides: Broccoli, greens, tomatoes, and whole grains add fiber for digestion and steady energy.
• Nutrient density: Lemon, herbs, and colorful vegetables provide vitamins C, K, and antioxidants with minimal calories.
• Controlled portions: Pre-portioned bowls help avoid mindless overeating while keeping meals balanced.

Pitfalls to Watch Out For

• Overcooking salmon: Dry salmon is the fastest way to ruin the bowl. Pull it as soon as it flakes easily.
• Too much oil: Olive oil is healthy, but calories add up. Measure rather than eyeballing.
• Soggy veggies: Add fresh cucumber and greens after reheating or keep them in a separate compartment.
• Not seasoning enough: Low-calorie doesn’t mean low flavor.

  Use citrus, herbs, and spices generously.

• Using only white rice: It’s fine if you prefer it, but whole grains or cauliflower rice make the bowl more filling for fewer calories.

Alternatives

• Protein swaps: Try cod, trout, shrimp, or chicken breast. For vegetarian, use grilled tofu or chickpeas with the same lemon garlic marinade.
• Grain swaps: Farro, bulgur, barley, or cauliflower rice. For ultra-light bowls, skip grains and add extra veggies.
• Veggie swaps: Roasted asparagus, green beans, zucchini, or bell peppers all roast quickly and stay crisp-tender.
• Sauce swaps: Use a light tahini-lemon drizzle, salsa verde, or a splash of balsamic.

  Keep portions small to manage calories.

• Herb variations: Dill is classic with salmon, but parsley, basil, or cilantro also work.

FAQ

How many calories are in each bowl?

A typical bowl with 4–5 ounces of salmon, 1/2 cup cooked quinoa, a generous serving of vegetables, and a spoon of yogurt sauce usually lands around 400–500 calories. Exact numbers depend on your portions and any extras.

Can I use frozen salmon?

Yes. Thaw it overnight in the fridge, pat dry very well, and proceed with the marinade.

If it releases a lot of moisture during baking, broil for the last minute to get some color.

Do I have to use the yogurt sauce?

No, but it adds creaminess and protein with very few calories. If you skip it, add extra lemon and herbs for brightness.

What’s the best way to reheat without drying out the salmon?

Reheat gently at 50–70% power for 45–60 seconds. You can also flake the salmon and mix it into the grains to warm more evenly.

Add fresh toppings after.

Can I make this dairy-free?

Absolutely. Skip the yogurt sauce and use a tahini-lemon drizzle or a quick vinaigrette with olive oil, lemon juice, and Dijon.

How long does the salmon stay fresh?

Cooked salmon is best within 3 days in the fridge. If you need more time, freeze the salmon and grains and assemble with fresh veggies later.

Is this recipe gluten-free?

Yes, if you use gluten-free grains like rice or quinoa and check labels on mustard and yogurt.

Most basic versions are naturally gluten-free.

Can I air fry the salmon?

Yes. Air fry at 390°F (200°C) for 7–9 minutes depending on thickness. Check early to avoid overcooking.

Final Thoughts

These lemon garlic salmon bowls are clean, bright, and easy to pull off, even on a busy weeknight.

The flavor comes from fresh lemon, garlic, and herbs, not heavy sauces, so each bite tastes light but satisfying. With a little prep, you’ll have a stack of balanced meals ready to go, helping you stay on track without feeling restricted. Keep the portions reasonable, lean on veggies, and season generously—simple choices that make healthy eating feel effortless.