You don't need to spend a fortune on fancy poke bowls for takeout. You can do this at home, and it's much cheaper. Plus you can customize the ingredients as you see fit. Skip the canned tuna and upgrade one of summer's coolest dishes into the best Tuna Poke Bowl Meal Prep you have ever had! It's filled with fresh tuna, avocado, whole grain rice, and our favorite add-ins, such as mango, nuts, seeds, and onions for a well-balanced meal. It's super filling, more so than a sushi roll, even our easy avocado and mango sushi roll.
How to Make Tuna Poke Bowls
Fresh tuna is marinated in some delicious ingredients (including coconut aminos and brown rice vinegar). Then, toss it with cubed mango, and add whatever else you want—rice or noodles, chopped nuts, avocado, spinach, green onion, and more. The whole point of this dish is that it's highly customizable.
Tuna Poke Bowl Meal Prep Ingredients
- 2 tablespoon coconut aminos
- 1 teaspoon brown rice vinegar or coconut vinegar
- 1 teaspoon toasted sesame oil
- 1 teaspoon maple syrup
- 1 teaspoon sesame seeds, plus more for garnish
- ½ teaspoon red pepper flakes, plus red jalapeño for garnish
- Pinch of garlic powder
- 1 pound sushi-grade tuna, cubed or sushi-grade salmon
- 1 avocado
- ½ mango, bite-size cubed
- Chopped nuts
- Cooked brown rice
- Cooked rice noodles
- Spring onion
What is Sushi Grade Tuna?
In short, this isn't the tuna you get out of a can. It's the kind of tuna that is of the highest quality and therefore tuna that you can eat raw, like sushi. (It's an unregulated term but one widely used.) Now, keep in mind it's not "raw" per se because the marinade does a good job of introducing acid into the situation in the form of the vinegar. In food science terms, it denatures the proteins in the fish, which is what happens when you heat and cook an animal protein. The acidic environment that's created makes it safe to eat the fish. (Have you ever had ceviche? Same idea.) This is what you want for your poke bowl meal prep.
Ask at the fish counter at the grocery store (or your fishmonger) if the tuna they sell is safe to eat raw. In general, sushi-grade fish will have a vibrant color and no smell. (All fresh fish has no smell!) And check the label if it's already shrink-wrapped at the store; it may indicate "sushi grade."
Tips for Tuna Poke Bowl Meal Prep
If you're completely freaked out by the idea of eating raw fish, feel free to quickly pan-sear the tuna on both sides before cutting it. This will help reduce the risk of any potential microbial contamination.
Substitutions and Alterations
- You might also encounter salmon that's labeled sushi grade. That will work, too.
- Add more mango, if desired.
- Use cauliflower rice instead of noodles or regular rice.
- If you can't find spring onions, use scallions instead.
- Add in chopped carrots, sliced cucumbers, and/or pickled ginger.
How to Store Tuna Poke Bowl Meal Prep
Once prepped, these poke bowls will keep for a few days. They're great to prep for lunch and they'll keep you full until dinner.
We don't recommend freezing a dish like this.
READ MORE: Cauliflower Rice Salmon Poke Bowl Meal Prep
- 2 tablespoon Coconut Aminos
- 1 teaspoon coconut vinegar
- 1 teaspoon sesame oil
- 1 teaspoon maple syrup
- 1 teaspoon Sesame Seeds
- ½ teaspoon red pepper flakes
- pinch Garlic Powder
- 1 pound sushi grade tuna
- ½ large Mango cubed
- Nuts chopped, if desired
- Brown rice if desired
- Rice noodles if desired
- Spring onions if desired
- Spinach if desired
- Whisk together the coconut aminos, vinegar, syrup, oil, seeds, garlic powder and red pepper flakes in a medium mixing bowl.
- Add the cubed tuna, gently stir together to dress the tuna. Marinade for at least 10 minutes.
- Meanwhile, pit and cube the avocado of a similar size to the tuna. Add to the tuna, and gently mix together.
- Take your tray and scoop spinach, spring onion, rice, noodles, jalapeño, chopped nuts and top with tuna poke, mango and drizzle extra sesame seeds.