Salmon Rice Bowl is a high-protein lunch or dinner made with air fryer salmon cubes, fluffy jasmine rice, fresh vegetables, avocado and spicy mayo. It is a balanced option for anyone looking for a filling meal with lean protein, satisfying carbs and plenty of fresh texture.
If you love this high protein recipe, try Garlic Steak and Potatoes next!
Salmon Rice Bowl
This Salmon Rice Bowl is fresh, savoury and satisfying, with tender salmon, soft jasmine rice, crunchy vegetables and creamy avocado. The salmon is coated in soy sauce, honey, garlic, paprika and seasoning, giving it a sweet, salty and lightly smoky flavour. Each bowl feels filling without being heavy, with plenty of protein to support a balanced high-protein meal.
It is a lighter, macro-friendly take on a takeaway-style salmon bowl because the salmon is air fried instead of cooked in extra oil. The measured rice, vegetables and toppings help keep the bowl balanced, while the spicy mayo adds just enough richness. Cooking the salmon in cubes also helps it cook quickly and evenly, with crisp edges and a tender centre.
This recipe serves 4, making it ideal for family dinners, meal prep or easy lunches. Each serving has 32g of protein and 644 calories, making it a satisfying option for steady energy and fullness.
Why We Love this Recipe
- High in Protein: Each bowl contains 32g of protein from salmon, making it a strong choice for a balanced lunch or dinner.
- Big Flavour: The soy, honey, garlic, paprika and spicy mayo give this bowl a sweet, savoury and lightly smoky flavour.
- Meal Prep Friendly: The salmon, rice and vegetables can be prepped ahead and stored separately for easy high-protein meals during the week.
What is Salmon Rice Bowl?
A Salmon Rice Bowl is a simple meal bowl made with cooked rice, seasoned salmon, vegetables and toppings. It brings protein, carbs, healthy fats and fresh ingredients together in one easy dish.
This version is high protein and macro-friendly because salmon is the main protein source, while the rice, vegetables and toppings are portioned for balance. It suits anyone who wants a filling homemade meal that still feels fresh and easy to prepare.
Salmon Rice Bowl Nutrition
This Salmon Rice Bowl gives you a balanced mix of protein, carbohydrates and fats in one filling meal. Salmon provides high-quality protein and healthy fats, jasmine rice adds satisfying carbs, and the vegetables bring freshness, colour and volume. Here’s the nutritional breakdown per serving:
Calories: 644
Protein: 32g
Carbs: 61g
Fat: 31g
Ingredients
- Salmon fillets: The main protein source, cut into cubes so it cooks quickly and evenly in the air fryer.
- Seasoning: Light soy sauce, honey, all purpose seasoning, garlic granules, paprika, salt and black pepper create a sweet, savoury and lightly smoky coating for the salmon.
- Jasmine rice: A soft, fluffy base that makes the bowl filling and pairs well with the seasoned salmon.
- Fresh vegetables: Cucumber, carrots and spring onions add crunch, colour and freshness.
- Avocado: Adds creaminess and healthy fats, making the bowl more satisfying.
- Sesame seeds, spicy mayo and lime: These finish the bowl with nuttiness, heat, creaminess and brightness.
How to Make Salmon Rice Bowl
See recipe card for ingredient quantities and full instructions.
Start by cooking the jasmine rice according to the packet instructions. This recipe uses 180g uncooked jasmine rice, which makes around 500g cooked rice for the four bowls, and the rice cooking time is included in the total cook time.
Cut the salmon fillets into bite-sized cubes, keeping the pieces as even as possible so they cook at the same pace. Coat the salmon with light soy sauce, honey, all purpose seasoning, garlic granules, paprika, salt and black pepper until every piece is covered.
Place the seasoned salmon cubes in the air fryer basket in a single layer. Air fry at 200°C for 10 to 15 minutes, checking at the 10 minute mark so the salmon stays tender and does not overcook.
While the rice and salmon cook, prepare the toppings. Chop the cucumber, grate the carrots, slice the spring onions and avocado, then divide everything between the bowls.
Add the cooked rice to each bowl, then top with the vegetables, avocado and air fried salmon. Finish with sesame seeds, spicy mayo and a lime wedge. Serve and enjoy!
Tips
- Cut the salmon into even cubes. Similar-sized pieces cook more evenly and help stop smaller pieces from drying out before the larger ones are ready.
- Use a single layer in the air fryer. This helps the salmon cook evenly and gives the edges a better texture.
- Pat the salmon dry before seasoning. Removing excess moisture helps the seasoning stick better and gives the salmon a better texture in the air fryer.
Recipe Variations & Substitutions
- Swap the rice: Use basmati rice, sushi rice or brown rice if preferred, but follow the packet instructions as cooking times will vary.
- Change the vegetables: Edamame, red cabbage, sweetcorn or peppers can be added for extra colour and crunch.
- Adjust the sauce: Use sriracha mayo, garlic mayo, light mayo or a yoghurt-based sauce depending on your flavour preference and calorie target.
- Make it less spicy: Use plain mayo or mix spicy mayo with Greek yoghurt for a milder, lighter topping.
Storage
Store the cooked salmon, rice and vegetables in separate airtight containers in the fridge for up to 3 days. Reheat the salmon and rice until piping hot, then add the fresh toppings, spicy mayo and lime after reheating. Avocado is best sliced fresh before serving.
Frequently Asked Questions
Use less spicy mayo or swap it for plain light mayo, garlic mayo or Greek yoghurt mixed with a little lime juice. You can also serve the spicy mayo on the side so each portion can be adjusted.
You can use sriracha mayo, garlic yoghurt sauce, teriyaki sauce, sweet chilli sauce or a simple mix of Greek yoghurt, lime juice and a pinch of salt. Choose a lighter sauce if you want to reduce the fat or calories.
Yes, this recipe works well for meal prep. Store the salmon, rice and vegetables separately in airtight containers, then add the avocado, sauce, sesame seeds and lime just before serving.
More High Protein Dinner Ideas
After you try this Salmon Rice Bowl Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Salmon Rice Bowl
Equipment
- 1 Air fryer
- 1 Saucepan
- 1 Mixing Bowl
- 1 Knife
- Chopping Board
Ingredients
Salmon
- 4 Salmon Fillets (cubes)
- 4 tbsp Light Soy Sauce
- 2 tsp Honey
- 1 tsp All Purpose Seasoning
- 1 tsp Salt
- 1 tsp Black Pepper
- 4 tsp Garlic Granules
- 2 tsp Paprika
Vegetables & Toppings
- 180 g Jasmine Rice (uncooked)
- 1 Large Cucumber (chopped)
- 2 Carrots (grated)
- 4 tsp Spring Onions (sliced)
- 2 Avocados
To Serve (Per Serving)
- 1 tsp Sesame Seeds
- 1 tbsp Spicy Mayo
- 1 Lime Wedge
Instructions
- Cook the jasmine rice according to the packet instructions until fluffy. Set aside while preparing the salmon and toppings.
- Cut the salmon fillets into bite-sized cubes and place them in a mixing bowl.
- Add the light soy sauce, honey, all purpose seasoning, garlic granules, paprika, salt and black pepper. Mix until the salmon is evenly coated.
- Place the salmon cubes in the air fryer basket in a single layer.
- Air fry at 200°C for 10 to 15 minutes, or until the salmon is cooked through and lightly crisp on the edges.
- Divide the cooked rice between 4 bowls.
- Add the cucumber, grated carrot, spring onions and avocado to each bowl.
- Top each bowl with the cooked salmon.
- Finish each serving with sesame seeds, spicy mayo and a lime wedge.
- Serve and enjoy!
Notes
- The recipe uses 180 g uncooked jasmine rice, which makes approximately 500 g cooked rice.
- Air fryer timings may vary depending on salmon cube size and air fryer model. Check the salmon at 10 minutes and continue cooking until fully cooked through.
- To bake the salmon instead, preheat the oven to 200°C fan. Spread the seasoned salmon cubes on a lined baking tray and bake for 12 to 18 minutes, or until cooked through.
