Salmon poke bowls have become one of the most popular healthy meals—and for good reason. They’re quick to make, full of flavor, and packed with nutrients. This version is designed specifically for fitness and lifestyle goals, with around 100 grams of protein, making it perfect for muscle-building, recovery, and clean eating.
Whether you’re meal prepping or just craving something fresh and satisfying, this salmon poke bowl is an amazing option.
⭐ Why You’ll Love This High-Protein Salmon Poke Bowl
- ✔ Fresh, clean ingredients
- ✔ Takes less than 15 minutes
- ✔ Over 100g of protein
- ✔ Balanced with carbs, healthy fats, and fiber
- ✔ Great for weight loss or muscle gain
- ✔ Easy to customize
🍣 Ingredients (100g Protein Version)
This version includes two protein sources to reach the 100g target:
salmon + extra protein add-ins (edamame + Greek yogurt sauce)
Proteins
- 12 oz (340 g) sushi-grade salmon (≈ 70g protein)
- 1 cup cooked edamame (≈ 17g protein)
- ½ cup plain Greek yogurt (for sauce) (≈ 11g protein)
Total protein ≈ 98–102g, depending on type/brand.
Base
- 1 cup cooked jasmine rice or brown rice
- OR 1 cup cauliflower rice for low-carb option
Vegetables / Toppings
- ½ avocado, sliced
- 1 small cucumber, diced
- 1 small carrot, shredded
- Green onions
- Sesame seeds
- Nori strips (optional)
Poke Marinade
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp honey or maple syrup
- ½ tsp grated ginger
- ½ tsp sriracha (optional)
High-Protein Yogurt Sauce
- ½ cup Greek yogurt
- 1 tbsp lemon juice
- 1 tsp soy sauce
- ½ tsp garlic powder
- Salt + pepper to taste
🔪 How to Make the Salmon Poke Bowl (Step-by-Step)
Step 1: Prepare the salmon
- Make sure you are using sushi-grade salmon.
- Remove the skin and pat the salmon dry with a paper towel.
- Dice the salmon into small, even cubes (½–1 inch).
- Transfer the diced salmon into a medium bowl.
Step 2: Mix the poke marinade
In a small bowl, whisk together:
- Soy sauce
- Rice vinegar
- Sesame oil
- Honey
- Ginger
- Sriracha (optional)
Pour the marinade over the salmon cubes.
Gently mix so every piece is coated.
👉 Marinate for 10 minutes while you prepare the rest of the bowl.
Step 3: Cook or thaw your edamame
Edamame adds plant protein + fiber.
- If frozen, microwave for 2–3 minutes.
- If fresh, quickly boil for 2 minutes.
Set aside.
Step 4: Prepare the toppings
Chop or prepare:
- Avocado
- Cucumber
- Carrot
- Green onions
- Any other veggies you want
The more color, the better.
Step 5: Prepare the Greek yogurt high-protein sauce
In a small bowl, mix:
- Greek yogurt
- Lemon juice
- Soy sauce
- Garlic powder
- Salt + pepper
This adds about 11g protein and gives the bowl a creamy balance.
Step 6: Build the poke bowl
In a large bowl:
- Add your rice base.
- Add the marinated salmon cubes.
- Add the edamame.
- Fill in the sides with the veggies.
- Drizzle with yogurt sauce.
- Top with sesame seeds and green onions.
Your 100g protein salmon poke bowl is ready!
📊 Nutrition Breakdown (Approximate)
Per bowl (full recipe):
- Protein: ~100g
- Carbs: 55–65g (depends on rice)
- Fat: 30–35g (mostly healthy fats)
- Calories: 780–840 kcal
Great for:
🏋️♂️ Muscle gain
🔥 Weight loss (just reduce rice)
⚡ Energy and recovery
🥗 Clean eating
🔁 Variations You Can Try
High-Carb Training Bowl
- Extra ½ cup rice
- Mango chunks
Low-Carb Bowl
- Cauliflower rice
- Extra cucumber + greens
Extra Protein Upgrade
- Add tofu cubes or more yogurt
- Add cooked shrimp (+20g protein)
📝 Final Tips
- Always choose fresh sushi-grade salmon for raw poke.
- If you prefer cooked fish, use air-fried salmon instead.
- Build multiple bowls at once for weekly meal prep.
- Adjust the rice to match your goals (more for weight gain, less for cutting).
