Healthy High Protein Salmon Rice Bowls – Fresh, Filling, and Easy

These salmon rice bowls are the kind of meal you look forward to all day. They’re quick to make, taste great, and actually keep you full thanks to a balanced mix of protein, carbs, and healthy fats. You’ll get crispy salmon, fluffy rice, crunchy veggies, and a simple sauce that ties it all together.

It’s the kind of recipe that works for lunch, dinner, or meal prep. If you’re trying to eat well without overcomplicating things, this is a solid go-to.

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Healthy High Protein Salmon Rice Bowls - Fresh, Filling, and Easy

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 12–16 oz salmon fillet (skin on or off), cut into 2–3 portions
• 2 cups cooked rice (white jasmine, basmati, or brown rice)
• 1 cup shelled edamame (thawed if frozen)
• 1 medium cucumber, diced
• 1 large carrot, shredded or ribboned
• 2 green onions, thinly sliced
• 1 avocado, sliced (optional)
• 1 tablespoon sesame seeds (mixed or toasted)
• Lime or lemon wedges, for serving
• 1 tablespoon soy sauce or tamari
• 1 tablespoon honey or maple syrup
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon sriracha or chili-garlic sauce (optional)
• 1 clove garlic, minced
• 1/2 teaspoon grated fresh ginger (or 1/4 teaspoon ground)
• 1/4 teaspoon black pepper
• 1/2 cup plain Greek yogurt (2% or nonfat)
• 1 tablespoon mayonnaise or olive oil (optional for richness)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon rice vinegar or lime juice
• 1 teaspoon sriracha (adjust to taste)
• 1 teaspoon honey

Method

 

1. Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. Leftover rice works great—reheat with a splash of water to soften.
2. Mix the marinade: In a small bowl, whisk soy sauce, honey, rice vinegar, sesame oil, sriracha, garlic, ginger, and pepper.
3. Marinate the salmon: Pat salmon dry and place in a shallow dish. Pour the marinade over and let sit 10–15 minutes while you prep the veggies.
4. Prep the toppings: Dice cucumber, shred carrot, slice green onions, and thaw edamame. Slice the avocado last so it stays fresh.
5. Make the yogurt sauce: Stir together Greek yogurt, mayo or oil (if using), soy sauce, vinegar or lime, sriracha, and honey until smooth. Adjust salt and heat to taste.
6. Cook the salmon (choose your method): Pan-sear: Heat a nonstick skillet over medium-high with a little oil. Place salmon skin-side down if it has skin. Cook 3–4 minutes, flip, and cook another 2–3 minutes until just opaque and flaky.

What Makes This Recipe So Good

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• High protein and satisfying: Salmon delivers high-quality protein and omega-3s, while edamame and Greek yogurt add extra protein without much fuss.
• Fast and flexible: You can bake, pan-sear, or air-fry the salmon. Use leftover rice or microwave packs to save time.
• Great texture and flavor: Crispy salmon, tender rice, fresh veggies, and a creamy, tangy sauce hit all the right notes.
• Meal-prep friendly: Make extra and assemble bowls during the week.

  The ingredients hold up well in the fridge.

• Customizable: Swap rice, change the veggies, or adjust the spice level to fit your taste and dietary needs.

Ingredients

• 12–16 oz salmon fillet (skin on or off), cut into 2–3 portions
• 2 cups cooked rice (white jasmine, basmati, or brown rice)
• 1 cup shelled edamame (thawed if frozen)
• 1 medium cucumber, diced
• 1 large carrot, shredded or ribboned
• 2 green onions, thinly sliced
• 1 avocado, sliced (optional)
• 1 tablespoon sesame seeds (mixed or toasted)
• Lime or lemon wedges, for serving

For the salmon marinade:

• 1 tablespoon soy sauce or tamari
• 1 tablespoon honey or maple syrup
• 1 teaspoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon sriracha or chili-garlic sauce (optional)
• 1 clove garlic, minced
• 1/2 teaspoon grated fresh ginger (or 1/4 teaspoon ground)
• 1/4 teaspoon black pepper

Creamy yogurt sauce (high-protein topping):

• 1/2 cup plain Greek yogurt (2% or nonfat)
• 1 tablespoon mayonnaise or olive oil (optional for richness)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon rice vinegar or lime juice
• 1 teaspoon sriracha (adjust to taste)
• 1 teaspoon honey

Step-by-Step Instructions

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1. Cook the rice: Prepare your rice according to package directions. Fluff and keep warm. Leftover rice works great—reheat with a splash of water to soften.
2. Mix the marinade: In a small bowl, whisk soy sauce, honey, rice vinegar, sesame oil, sriracha, garlic, ginger, and pepper.
3. Marinate the salmon: Pat salmon dry and place in a shallow dish.

   Pour the marinade over and let sit 10–15 minutes while you prep the veggies.

4. Prep the toppings: Dice cucumber, shred carrot, slice green onions, and thaw edamame. Slice the avocado last so it stays fresh.
5. Make the yogurt sauce: Stir together Greek yogurt, mayo or oil (if using), soy sauce, vinegar or lime, sriracha, and honey until smooth. Adjust salt and heat to taste.
6. Cook the salmon (choose your method):
   • Pan-sear: Heat a nonstick skillet over medium-high with a little oil.

     Place salmon skin-side down if it has skin. Cook 3–4 minutes, flip, and cook another 2–3 minutes until just opaque and flaky.

   • Oven-bake: Bake at 400°F (200°C) for
     

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