Mediterranean Salmon Bowl

This salmon bowl takes on a Mediterranean flavor and features lots of awesome shortcuts for a high-protein, gluten-free easy meal prep.

We thought we'd put our own spin on the viral Greek Pita Bowl video going around TikTok. This one's a little different, naturally; we had to make a super healthy meal prep out of it. Our Mediterranean salmon bowl is a delicious meal prep and can be made with salmon, chicken, shrimp, or falafel! It's high in protein, easy to put together, and works equally well for lunch or dinner. Plus, this recipe is gluten free.

Mediterranean Salmon Bowl Ingredients

  • 20 oz salmon
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 lemon, thinly sliced sliced
  • 1 cup rice
  • 1 ½ tbsp turmeric
  • 1 bay leaf
  • 2 Roma tomatoes, diced
  • ½ red onion, diced
  • 1 cucumber, diced
  • ¼ cup feta cheese
  • ½ cup hummus
  • ¼ cup kalamata olives

How to Make Mediterranean Salmon Bowl

First, you sprinkle the salmon with salt and pepper, and layer some thin lemon slices on top. Bake it in the oven for about half an hour at 400 degrees Fahrenheit. While that's happening, cook the rice in some water with some good seasonings such as turmeric, bay leaf, and a bit of pepper. (Remove that bay leaf when the rice has cooked!) The chopped tomatoes, red onion, and cucumber will be served raw alongside the rice and salmon in a bowl. Top it all with some hummus and kalamata olives for the full Mediterranean treatment.

How to Store and Serve Mediterranean Salmon Bowl

This will prep great for 4 days or so and can be eaten cold or at room temperature, which makes it a great candidate for lunch or dinner on the go. You can also freeze the salmon and rice very easily; we'd skip the fresh veggies because they'll lose their crunchy texture if you freeze them and then thaw them. If you are going to freeze any of this as leftovers or from the get-go, we'd recommend skipping the veggies. Instead, chop them after everything else thaws and reheats, and right before serving. (Similarly, don't freeze the hummus and olives, but you probably figured that out, right?)

The beauty of a meal like this? It's self-contained and offers you a healthy mix of protein, fats, carbohydrates, and lots of vitamins and minerals from the veggies.

Substitutions and Alterations

If you don't want regular rice, try our recipe for Cauliflower Rice instead. Farro, short pasta, or quinoa would work with these flavors, too.

Try this recipe with grilled chicken or baked chicken thighs, pork tenderloin or flank steak. You could also make it vegetarian and use tofu or tempeh instead. Falafel would be a natural swap (plus it's vegetarian), and grilled shrimp can work, too.

Chopped fresh oregano would be delicious sprinkled over the top of the grilled salmon; it's an herb that's often found with Greek and Mediterranean dishes. Similarly, you could add some torn basil leaves if desired, and that would add some brightness.


Mediterranean Salmon Bowls

Mediterranean Salmon Bowls

This quick and easy Greek Salmon Bowl recipe comes together in less than a half hour and is loaded with fresh veggies.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Course: Lunch
Cuisine: Mediterranean
Keyword: lunch, Salmon
Servings: 4 Servings
Calories: 435kcal
Author: Meal Prep Mondays


  • 20 oz salmon
  • 1 teaspoon salt
  • ½ teaspoon black pepper
  • 1 lemon sliced
  • 1 cup rice
  • 1 ½ tablespoon turmeric
  • 1 bay leaf
  • 2 Roma tomatoes diced
  • ½ red onion diced
  • 1 cucumber diced
  • ¼ cup feta cheese
  • ½ cup hummus
  • ¼ cup kalamata olives


  • Season the salmon with salt and pepper, and layer lemon slices on top of the filets. Place them skin-side down and bake in the oven at 400° for 35 minutes. Remove from the oven and set aside.
  • Bring 1 cup of rice and the appropriate amount of water (check the package), along with ½ tablespoon turmeric, 1 bay leaf and ¼ tsp. pepper to boil in a small pot. Once the rice comes to a boil, turn it down and simmer for 15 minutes or until the water has been absorbed and the rice is fluffy.
  • Portion the salmon into four slices (5 oz each) and transfer to your meal prep containers. Add the rice in equal portions, along with a scoop of diced veggies.
  • Top with a couple of tablespoons of hummus, a few kalamata olives and sprinkle with paprika.



Serving: 1meal | Calories: 435kcal | Carbohydrates: 42g | Protein: 35g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Cholesterol: 93mg | Sodium: 258mg | Potassium: 954mg | Fiber: 2g | Sugar: 3g | Vitamin A: 441IU | Vitamin C: 8mg | Calcium: 131mg | Iron: 2mg
Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

AboutMeal Prep Mondays

Meal Prep Monday is the day that meal preppers around the globe are sharing and inspiring others to lead a healthier lifestyle.

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