Healthy Low Calorie Mediterranean Salmon Bowls – Fresh, Bright, and Satisfying

These salmon bowls are light, colorful, and full of fresh Mediterranean flavors. Think flaky salmon, crisp veggies, lemony herbs, and a tangy yogurt drizzle—all in a simple bowl that comes together quickly. It’s the kind of meal that feels special but doesn’t take much effort.

Each bite is bright, satisfying, and balanced. If you want a weeknight recipe that tastes like a vacation and supports your goals, this is it.

Healthy Low Calorie Mediterranean Salmon Bowls - Fresh, Bright, and Satisfying

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the salmon:
• 1 lb (450 g) salmon fillets, skin on or off
• 1 tablespoon extra-virgin olive oil
• 1 lemon, zested and halved
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika (smoked or sweet)
• Salt and black pepper, to taste
• For the bowls:
• 2 cups cooked quinoa, brown rice, or cauliflower rice (for lower calories)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 small red onion, thinly sliced
• 1/3 cup Kalamata olives, pitted and halved
• 1/3 cup crumbled feta (optional, but delicious)
• 1/4 cup fresh parsley or dill, chopped
• Lemony yogurt sauce:
• 1/2 cup plain Greek yogurt (2% is a nice balance)
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1 small garlic clove, grated
• Pinch of salt and pepper

Method

 

1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
2. Season the salmon: In a small bowl, mix olive oil, lemon zest, minced garlic, oregano, cumin, paprika, salt, and pepper. Rub the mixture over the salmon. Squeeze half the lemon over the top.
3. Bake: Place salmon on the lined sheet. Bake for 10–12 minutes, or until the salmon flakes easily with a fork. Thicker fillets may need a couple more minutes.
4. Cook the base: While the salmon bakes, prepare your base. Warm cooked quinoa or brown rice, or lightly steam cauliflower rice to keep it low-carb and low-calorie.
5. Make the sauce: Stir together Greek yogurt, lemon juice, olive oil, grated garlic, salt, and pepper. Add a splash of water if you want a thinner drizzle.
6. Prep the veggies: Halve cherry tomatoes, dice cucumber, slice red onion, and chop herbs. Toss with a pinch of salt and a squeeze of lemon for brightness.
7. Assemble the bowls: Divide the base among bowls. Add tomatoes, cucumber, onion, olives, and feta. Flake the salmon into large pieces and place on top.
8. Finish and serve: Drizzle with the yogurt sauce, sprinkle with fresh herbs, and serve with lemon wedges. Taste and add more salt, pepper, or lemon if needed.

What Makes This Recipe So Good

• Light but filling: Lean protein, fiber-rich veggies, and whole grains keep calories low and satisfaction high.
• Fast and flexible: Cooks in about 30 minutes and adapts to whatever you have on hand.
• Fresh Mediterranean flavors: Lemon, garlic, olive oil, and herbs bring brightness without heavy sauces.
• Meal-prep friendly: Easy to portion, store, and reheat for healthy lunches or dinners.
• Nutrient-dense: Packed with omega-3s, fiber, and antioxidants.

Ingredients

• For the salmon:
• 1 lb (450 g) salmon fillets, skin on or off
• 1 tablespoon extra-virgin olive oil
• 1 lemon, zested and halved
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika (smoked or sweet)
• Salt and black pepper, to taste
• For the bowls:
• 2 cups cooked quinoa, brown rice, or cauliflower rice (for lower calories)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 small red onion, thinly sliced
• 1/3 cup Kalamata olives, pitted and halved
• 1/3 cup crumbled feta (optional, but delicious)
• 1/4 cup fresh parsley or dill, chopped
• Lemony yogurt sauce:
• 1/2 cup plain Greek yogurt (2% is a nice balance)
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 1 small garlic clove, grated
• Pinch of salt and pepper

Instructions

1. Preheat and prep: Heat the oven to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
2. Season the salmon: In a small bowl, mix olive oil, lemon zest, minced garlic, oregano, cumin, paprika, salt, and pepper.

   Rub the mixture over the salmon. Squeeze half the lemon over the top.

3. Bake: Place salmon on the lined sheet. Bake for 10–12 minutes, or until the salmon flakes easily with a fork.

   Thicker fillets may need a couple more minutes.

4. Cook the base: While the salmon bakes, prepare your base. Warm cooked quinoa or brown rice, or lightly steam cauliflower rice to keep it low-carb and low-calorie.
5. Make the sauce: Stir together Greek yogurt, lemon juice, olive oil, grated garlic, salt, and pepper. Add a splash of water if you want a thinner drizzle.
6. Prep the veggies: Halve cherry tomatoes, dice cucumber, slice red onion, and chop herbs.

   Toss with a pinch of salt and a squeeze of lemon for brightness.

7. Assemble the bowls: Divide the base among bowls. Add tomatoes, cucumber, onion, olives, and feta. Flake the salmon into large pieces and place on top.
8. Finish and serve: Drizzle with the yogurt sauce, sprinkle with fresh herbs, and serve with lemon wedges.

   Taste and add more salt, pepper, or lemon if needed.

Storage Instructions

• Refrigerator: Store components separately in airtight containers for 3–4 days. Keep the sauce and veggies separate from the warm base for best texture.
• Make-ahead tips: Cook the grain, mix the sauce, and chop the veggies up to 2 days ahead. Bake salmon fresh for best flavor, or cook it a day in advance and gently reheat.
• Reheating: Warm the grain and salmon briefly in the microwave (30–60 seconds).

  Add fresh veggies and sauce after reheating.

• Freezer: Freeze cooked salmon and grains up to 2 months. Thaw overnight in the fridge. Do not freeze the fresh veggies or yogurt sauce.

Benefits of This Recipe

• Low in calories, big on nutrition: Lean protein plus high-fiber vegetables keeps you full with fewer calories.
• Heart-healthy fats: Salmon and olive oil provide omega-3s and monounsaturated fats.
• Balanced macros: Protein, complex carbs, and healthy fats support steady energy.
• Anti-inflammatory ingredients: Herbs, garlic, lemon, and colorful vegetables add antioxidants.
• Gluten-free friendly: Use quinoa or cauliflower rice to keep it naturally gluten-free.

Common Mistakes to Avoid

• Overcooking the salmon: It should flake and still look moist inside.

  Start checking at 10 minutes.

• Skipping seasoning: Salt, lemon, and herbs make a big difference. Taste and adjust at the end.
• Watery cucumbers: If your cucumbers are extra juicy, pat them dry so the bowl doesn’t get soggy.
• Heavy-handed with oil: Olive oil is healthy, but it’s calorie-dense. Measure instead of pouring.
• Mixing hot and cold too soon: Let the grains cool slightly before adding fresh veggies to keep them crisp.

Recipe Variations

• Lower calorie base: Use cauliflower rice or a mix of cauliflower rice and quinoa to lighten it up.
• Herb swaps: Try dill, mint, or basil.

  A little fresh mint with cucumber is especially refreshing.

• Spice twist: Add a pinch of red pepper flakes or sumac for a lemony tang.
• Dairy-free: Skip the feta and use a tahini-lemon sauce instead of yogurt.
• Grill it: Grill the salmon for a smoky flavor. Brush the grates with oil to prevent sticking.
• Add greens: Serve over baby spinach or arugula with a light squeeze of lemon and olive oil.
• Veggie boost: Add roasted red peppers, artichoke hearts, or shredded carrots for extra crunch and color.

FAQ

How many calories are in a bowl?

It depends on your portions and base. A typical bowl with cauliflower rice, 4–5 oz of salmon, plenty of veggies, a light drizzle of yogurt sauce, and a small sprinkle of feta usually lands around 400–500 calories.

Using quinoa or extra feta will increase the count slightly.

Can I use canned salmon?

Yes. It’s a budget-friendly, protein-rich option. Drain it well, season with lemon and herbs, and flake it into the bowl.

Fresh or baked salmon has a nicer texture, but canned works in a pinch.

What can I substitute for salmon?

Try shrimp, cod, chicken breast, or crispy chickpeas for a vegetarian version. Adjust cook times as needed and keep the same seasonings.

Is the yogurt sauce necessary?

No, but it adds creaminess and tang without many calories. If you prefer dairy-free, use a simple tahini-lemon drizzle or a light vinaigrette with olive oil and red wine vinegar.

Can I make this spicy?

Absolutely.

Add red pepper flakes to the salmon rub or whisk a pinch of cayenne into the yogurt sauce. A drizzle of harissa also works well.

Do I need to remove the salmon skin?

It’s up to you. Baking with the skin on helps keep the fish moist.

After baking, the skin peels off easily, or you can crisp it and enjoy it if you like.

How do I keep the onions from being too strong?

Slice them thin and soak in cold water for 10 minutes. Drain and pat dry. This softens the sharp bite without losing flavor.

In Conclusion

Healthy Low Calorie Mediterranean Salmon Bowls are fresh, simple, and reliable any night of the week.

With bright herbs, juicy veggies, and tender salmon, you get a meal that tastes great and supports your goals. Keep the components on hand, and you can build a beautiful bowl in minutes. It’s a wholesome, feel-good recipe you’ll come back to again and again.