High-Protein Teriyaki Salmon Bowls – Healthy Meal Prep Lunch

These High-Protein Teriyaki Salmon Bowls are packed with lean protein, omega-3 fatty acids, and complex carbs for a balanced meal that fuels your day.
The homemade teriyaki glaze keeps it clean and naturally sweet — no additives, just real ingredients and amazing flavor.
Each bowl delivers the perfect mix of nutrition, convenience, and taste — ideal for meal prep, post-workout recovery, or a wholesome weeknight dinner. 🐟✨

⚙️ Summary

• Prep Time: 10 minutes
  
• Cook Time: 15 minutes
  
• Total Time: 25 minutes
  
• Servings: 4
  
• Difficulty: Easy
  

Recipe Summary:
Flaky teriyaki salmon served with brown rice, broccoli, and carrots. A clean, high-protein meal prep bowl rich in omega-3s and natural flavor.

🧰 Equipment

• Baking tray or non-stick skillet
  
• Small saucepan (for sauce)
  
• Mixing bowl & whisk
  
• Measuring cups and spoons
  
• Meal prep containers
  

🧾 Ingredients High-Protein Teriyaki Salmon Bowls

For the Salmon

• 4 salmon fillets (5–6 oz each)
  
• 1 tbsp soy sauce (or tamari for GF)
  
• 1 tbsp honey or pure maple syrup
  
• 1 tsp sesame oil
  
• 1 tsp fresh grated ginger
  
• 1 clove garlic, minced
  
• 1 tsp rice vinegar (optional)
  

For the Bowls

• 1 cup cooked brown rice (or quinoa for extra fiber)
  
• 1 cup steamed broccoli florets
  
• ½ cup shredded carrots
  
• ¼ cup edamame (optional)
  
• 1 tsp sesame seeds for garnish
  

👩‍🍳 Directions High-Protein Teriyaki Salmon Bowls

1. Preheat the oven: 400 °F (200 °C). Line a baking tray with parchment paper.
   
2. Prepare the glaze: Whisk soy sauce, honey, sesame oil, ginger, garlic, and rice vinegar in a small bowl.
   
3. Marinate the salmon: Brush fillets with half the glaze and let sit 10 minutes.
   
4. Bake or pan-sear: Bake 12–15 minutes (or pan-sear 5–6 minutes per side) until salmon flakes easily. Brush with remaining glaze.
   
5. Assemble bowls: Layer rice, broccoli, carrots, and salmon in meal prep containers. Sprinkle sesame seeds.
   
6. Serve or store: Enjoy warm or store up to 3 days in the refrigerator. Reheat gently and add a spoon of extra sauce for moisture.
   

💡 Tips & Variations

• Use quinoa instead of rice for more fiber and micronutrients.
  
• Add a side of steamed edamame for extra plant protein.
  
• For meal prep, portion the sauce separately to keep fish fresh.
  
• Swap salmon for tofu to make it pescatarian-to-vegan friendly.
  
• Add a squeeze of lime before serving to brighten flavors.
  

⚡ Nutrition Facts (Per Serving)

🧠 Nutritional Highlights

✔️ Omega-3 rich salmon supports heart health and anti-inflammatory balance
✔️ Low-sugar homemade teriyaki sauce
✔️ High in protein for muscle recovery
✔️ Perfect for meal prep or fitness lunches

👩‍⚕️ Dietitian Tips

• Serve with quinoa instead of rice for extra fiber and micronutrients.
  
• Add a side of steamed edamame for plant protein.
  
• Drizzle extra sauce after reheating to retain moisture.
  

🧘‍♀️ Conclusion

These High-Protein Teriyaki Salmon Bowls are your go-to for clean, macro-balanced meal prep.
They combine lean protein, healthy fats, and complex carbs in a flavor-forward recipe that keeps you satisfied and energized throughout the day.
Simple to make, delicious to eat, and perfect for a healthy lifestyle. 🐟💚

igh-Protein Teriyaki Salmon Bowls – Healthy Meal Prep Lunch

Flaky teriyaki salmon served with brown rice, broccoli, and carrots. A clean, high-protein meal prep bowl rich in omega-3s and natural flavor.

Imprimer la recette Pin Recipe

Ingredients Equipment Method Notes

Ingrédients

  

• For the Salmon
• 4 salmon fillets 5–6 oz each
• 1 tbsp soy sauce or tamari for GF
• 1 tbsp honey or pure maple syrup
• 1 tsp sesame oil
• 1 tsp fresh grated ginger
• 1 clove garlic minced
• 1 tsp rice vinegar optional
• For the Bowls
• 1 cup cooked brown rice or quinoa for extra fiber
• 1 cup steamed broccoli florets
• ½ cup shredded carrots
• ¼ cup edamame optional
• 1 tsp sesame seeds for garnish

Equipment

• Baking tray or non-stick skillet
• Small saucepan (for sauce)
• Mixing bowl & whisk
• Measuring cups and spoons
• Meal prep containers

Method

 

1. Preheat the oven: 400 °F (200 °C). Line a baking tray with parchment paper.
2. Prepare the glaze: Whisk soy sauce, honey, sesame oil, ginger, garlic, and rice vinegar in a small bowl.
3. Marinate the salmon: Brush fillets with half the glaze and let sit 10 minutes.
4. Bake or pan-sear: Bake 12–15 minutes (or pan-sear 5–6 minutes per side) until salmon flakes easily. Brush with remaining glaze.
5. Assemble bowls: Layer rice, broccoli, carrots, and salmon in meal prep containers. Sprinkle sesame seeds.
6. Serve or store: Enjoy warm or store up to 3 days in the refrigerator. Reheat gently and add a spoon of extra sauce for moisture.

Notes

💡 Tips & Variations

Use quinoa instead of rice for more fiber and micronutrients.

Add a side of steamed edamame for extra plant protein.

For meal prep, portion the sauce separately to keep fish fresh.

Swap salmon for tofu to make it pescatarian-to-vegan friendly.

Add a squeeze of lime before serving to brighten flavors.

 

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