Teriyaki Salmon Rice Bowls are perfect for meal prep lunch and dinners! They are a well rounded meal with tender salmon, roasted vegetables and rice.
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Teriyaki Salmon Rice Bowls (Meal Prep) Recipe
If you are looking for a delicious and unique meal prep recipe you are in the right place! Sometimes the thought of meal prep or "eating the same thing everyday" can sound boring. But don't worry, these teriyaki salmon rice bowls are packed with flavor so they are far from boring.
A great way to stay on track with healthy eating and budget friendly lunches, is having a batch of meals prepped in the fridge for the week. Whether they be for lunch or dinner, it is a great way to avoid last minute take out.
The main reason I purchase "fast-food" for lunch or dinner is simply due to lack of time to cook. However, when I have a batch of meals already prepped in the fridge I have no excuse to not eat these healthy, delicious meals and more cost effective meals.
What are Teriyaki Salmon Rice Bowls (Meal Prep)?
Teriyaki salmon rice bowls are a combination of roasted vegetables, teriyaki roasted salmon and white rice. They are a well rounded meal that is perfect for lunch or dinner. You can get creative with the bowls and use a variety of your favorite vegetables. I personally love the colorful combination of broccoli, red bell peppers and carrots.
When meal prepping it is important to prepare foods that have the same (or roughly the same) reheating time. These rice bowls are perfect because the salmon, veggies and rice all reheat at the same time so you can store them in microwave safe containers and just microwave them for 2-3 minutes and enjoy!
What is in Teriyaki Salmon Rice Bowls (Meal Prep)?
- Salmon - when frozen salmon fillets are on sale I like to buy a few bags from Costco and keep them in the freezer. They come individually vacuum sealed so they can stay in the freezer for a while. They thaw quickly, you can thaw them in the fridge overnight on Saturday and then cook your meal prep on Sunday. You can also use fresh salmon and slice it into fillets.
- Broccoli - I love using broccoli for meal prep because when it is reheated it does not get overly mushy or soggy. It stays nice and crispy and crunchy. It also adds a nice green color to the meal prep containers.
- Red Bell Pepper - this is the sweetest variety of bell pepper. You can use red, yellow, orange, green or a combination. If you don't like peppers you can swap for zucchini, eggplant, or cauliflower.
- Carrot - they stay nice and crunchy while cooking and reheating and they are packed with nutrients.
- Teriyaki Sauce - store bought or homade teriyaki sauce can be used. I like to make my own homemade sauce so that I can control exactly what goes in it and control the sodium level (you can try my Teriyaki Sauce Recipe here)
- Rice - this meal prep is great because the rice cooker cooks your rice in just about the same time that the salmon and veggies take to bake in the oven. Using a rice cooker makes it so easy to make perfectly cooked rice in 15 - 20 minutes! You can also make the rice stove top.
- Water - for cooking the rice. For extra protein and nutrients you can swap the water for bone broth, or vegetable broth for added flavor.
- Green Onion - for garnish. I absolutely love the color and great flavor that green onions add to this meal.
- Sesame Seeds (Optional) - for garnish and adds a great flavor if you use roasted sesame seeds.
How to Make Teriyaki Salmon Rice Bowls (Meal Prep)
Full Printable Recipe at Bottom of Page
1 Preheat oven to 375°F. Line a baking sheet with edges with parchment paper or tin foil.
2 Toss the broccoli, carrots and sliced pepper in the oil.
3 Arrange the pieces of salmon on one side of the baking sheet. Add the vegetables on the other side.
4 Spoon teriyaki sauce over the salmon to evenly coat the top. Spoon a small amount of teriyaki sauce over the vegetables. Cover the vegetable side of the sheet pan with foil.
5 Bake for 15-20 minutes or until the salmon is cooked through and fork tender. Drizzle the salmon and vegetables with additional teriyaki sauce if you would like extra sauce for serving.
6 In a rice cooker or stove top, prepare rice according to package directions (adjust rice to water ratio according to package directions). When the rice is done cooking fluff with a fork.
7 Evenly divide the rice into 5 glass containers or Tupperware containers.
8 Evenly divide the vegetables between the 5 containers.
9 Add one piece of salmon on top of the rice and vegetables.
10 Optional: garnish with fresh sliced green onions.
11 Store in the fridge for up to 5 days. To reheat, microwave for 2-3 minutes in a microwave safe container or transfer to a plate. Enjoy!
Tips for the Best Teriyaki Salmon Rice Bowls (Meal Prep)
- Salmon - for this recipe I like to use frozen salmon fillets. I thaw them in the fridge overnight and then prepare the recipe. For my meal prep I usually do the cooking on Sunday so I thaw the salmon in the fridge overnight on Saturday. That way I can have my meal prep for Monday - Friday. You can also use fresh salmon fillets. I recommend using salmon that has the skin removed because when the skin is microwaved it gets soggy.
- Vegetables - the great thing about these rice bowls is they are extremely versatile and 100% customizable. You can use any of your favorite vegetables. I recommend using veggies on the harder side so they do not get mushy or soggy when cooked and reheated. For example, broccoli, cauliflower, carrots, bell peppers, zucchini or eggplant.
- Rice - for these bowls I personally like having them with plain white rice. However, you can also make them with fried rice, yellow rice, or white rice that has been made with bone broth for added nutrients.
FAQs Teriyaki Salmon Rice Bowls (Meal Prep)
To reheat the bowls, remove the lid from the containers. Reheat in the microwave for 2-3 minutes or until warmed through.
Store the prepared bowls in air tight containers in the fridge for up to 4 - 5 days. If the recipe is made with fresh (i.e. not previously frozen salmon) you can store the bowls in freezer safe containers in the freezer for up to 3 months.
Yes! This recipe is made for meal prep and created to be made in advance. Follow the recipe and store the rice bowls in microwave safe containers. Store in the fridge for up to 4 - 5 days.
If the recipe is made with fresh (i.e. not previously frozen) salmon, then you can prepare the recipe and store them in freezer safe containers and freeze. Thaw in the fridge overnight and reheat in the microwave. If you are using previously frozen salmon, you should not freeze it again after cooking.
Yes! This recipe is a well, rounded, high protein and nutritious meal. To keep the recipe as healthy as possible use my homemade teriyaki sauce recipe instead of store bought.
For a gluten free recipe you can follow my homemade teriyaki sauce recipe. If using store bought teriyaki sauce be sure to check the label to ensure it is gluten free.
This recipe is dairy free.
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Enjoy!
- Sab
Meal Prep Teriyaki Salmon Rice Bowls
Ingredients
- 5 salmon fillets (approximately 5 oz each)
- 1 head broccoli (cut into florets)
- 2 medium carrots (peeled, sliced into rings)
- 1 red pepper (cut into bite sized pieces)
- 2 tablespoon oil (or cooking oil of choice)
- ½ cup teriyaki sauce (homemade or store bought)
- 1 ½ cup jasmine rice (or white rice of choice)
- 1 ½ cup water
- 2 green onions (thinly sliced)
Instructions
- Preheat oven to 375°F. Line a baking sheet with edges with parchment paper or tin foil.
- Toss the broccoli, carrots and sliced pepper in the oil.
- Arrange the pieces of salmon on one side of the baking sheet. Add the vegetables on the other side.
- Spoon teriyaki sauce over the salmon to evenly coat the top. Spoon a small amount of teriyaki sauce over the vegetables. Cover the vegetable side of the sheet pan with foil.
- Bake for 15-20 minutes or until the salmon is cooked through and fork tender. Drizzle the salmon and vegetables with additional teriyaki sauce if you would like extra sauce for serving.
- In a rice cooker or stove top, prepare rice according to package directions (adjust rice to water ratio according to package directions). When the rice is done cooking fluff with a fork.
- Evenly divide the rice into 5 glass containers or Tupperware containers.
- Evenly divide the vegetables between the 5 containers.
- Add one piece of salmon on top of the rice and vegetables.
- Optional: garnish with fresh sliced green onions.
- Store in the fridge for up to 5 days. To reheat, microwave for 2 minutes in a microwave safe container or transfer to a plate. Enjoy!
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Nutrition
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