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High-Protein Teriyaki Salmon Bowls with quinoa, broccoli, and carrots in a glass meal prep container, bright light.

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.
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Equipment

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

Ingredients
  

  • 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

Instructions
 

  • Preheat the oven: 400 °F (200 °C). Line a baking tray with parchment paper.
  • Prepare the glaze: Whisk soy sauce, honey, sesame oil, ginger, garlic, and rice vinegar in a small bowl.
  • Marinate the salmon: Brush fillets with half the glaze and let sit 10 minutes.
  • Bake or pan-sear: Bake 12–15 minutes (or pan-sear 5–6 minutes per side) until salmon flakes easily. Brush with remaining glaze.
  • Assemble bowls: Layer rice, broccoli, carrots, and salmon in meal prep containers. Sprinkle sesame seeds.
  • 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.