Teriyaki Salmon Rice Bowls: Easy Meal Prep Recipe

If you’re looking for a delicious and convenient meal prep solution, look no further than these flavorful Meal Prep Teriyaki Salmon Rice Bowls. This recipe has been a game-changer for busy weekdays, offering a perfect blend of protein-packed salmon, nutrient-rich veggies, and satisfying jasmine rice all in one bowl. With just 20 minutes of prep time, you can have five days’ worth of lunches ready to go, saving you both time and money.

I first discovered the magic of these teriyaki salmon rice bowls during a hectic work week when I needed quick, wholesome meals to power me through long days. The star of the show is the irresistible teriyaki sauce that caramelizes beautifully on the salmon, creating a mouthwatering glaze that will have your taste buds singing. My family and friends have all fallen in love with these bowls, making them a regular request at potlucks and gatherings. From the convenience of meal prepping to the amazing flavors and nutritional benefits, these Meal Prep Teriyaki Salmon Rice Bowls are sure to become a staple in your kitchen too.

Quick Benefits

• Convenient Meal Prep: Get five days of delicious and nutritious lunches in just 20 minutes.
• Customizable and Versatile: Easily swap ingredients like rice, vegetables, or protein to suit your dietary preferences and keep meals interesting.
• Nutrient-Dense and Balanced: Each bowl provides high-quality protein, fiber, vitamins, and antioxidants for sustained energy and overall well-being.
• Long-lasting Freshness: Properly stored bowls can stay fresh in the refrigerator for up to 5 days, making it a great make-ahead option for busy days.

Why You’ll Love This Teriyaki Salmon Rice Bowls: Easy Meal Prep Recipe Recipe

• Convenience: Perfect for busy weeknights or meal prepping, this recipe offers a balanced meal in just 20 minutes.
• Cost-Effective: Save money by cooking at home and avoiding takeout while enjoying delicious and nutritious meals.
• Delicious Teriyaki Glaze: The caramelized teriyaki sauce on the salmon creates an irresistible glaze that will have your family asking for more.
• Versatile: With various ingredient substitutions and seasonal modifications, you can keep your meals interesting and adapt the recipe to your preferences.
• Nutrient-Dense: Packed with high-quality protein, fiber, vitamins, antioxidants, and complex carbs, these bowls offer exceptional nutritional value for sustained energy and overall health.
• Long Shelf Life: The meal prep bowls can be stored for up to 5 days without losing quality, making them ideal for planning ahead.
• Easy Reheating: Reheat gently in the microwave or oven for a quick and convenient meal.
• Customizable: Adjust ingredients like rice, vegetables, or protein to suit your dietary needs and preferences.

Ingredients for Teriyaki Salmon Rice Bowls: Easy Meal Prep Recipe

Main Ingredients

• 1 ½ cups jasmine rice (or white rice of choice)
• 1 head broccoli (cut into florets)
• 5 salmon fillets (approximately 5 oz each)
• 2 medium carrots (peeled, sliced into rings)
• 1 ½ cups water
• 1 red pepper (cut into bite-sized pieces)
• 2 tablespoons cooking oil of choice
• ½ cup teriyaki sauce (homemade or store-bought)
• 2 green onions (thinly sliced, optional for garnish)

How to Make Teriyaki Salmon Rice Bowls: Easy Meal Prep Recipe

Step 1: Preheat Oven

Preheat oven to 375°F and line a rimmed baking sheet with parchment paper or aluminum foil.

Step 2: Prepare Vegetables

Coat broccoli, carrots, and red pepper with cooking oil.

Step 3: Arrange Salmon and Vegetables

Place the salmon fillets on one side of the baking sheet and the vegetables on the other side.

Step 4: Apply Teriyaki Sauce

Drizzle teriyaki sauce over the salmon and vegetables. Cover the vegetables with foil.

Step 5: Bake

Bake for 15-20 minutes until the salmon is fully cooked and tender. Add more teriyaki sauce on top if desired.

Step 6: Cook Rice

Prepare rice in a rice cooker or on the stove according to package instructions and adjust the rice-to-water ratio as specified. Fluff cooked rice with a fork.

Step 7: Assemble Meal Prep Bowls

Evenly distribute the cooked rice into 5 containers. Divide the roasted vegetables among the containers. Place a piece of salmon on top of the rice and vegetables in each container. Optionally, garnish with sliced green onions.

Step 8: Storage and Reheating

Keep the meal bowls in the refrigerator for up to 5 days. Reheat in a microwave-safe container for 2 minutes or transfer to a plate before heating.

Storage Tips

Once you have prepared the teriyaki salmon rice bowls, you can store them in airtight containers in the refrigerator for up to 5 days without compromising their quality. It is essential to allow the components to cool completely before sealing the containers to prevent condensation that might make the rice soggy. When reheating, remove any fresh garnishes first, then gently reheat in the microwave for about 2 minutes or until heated through. The salmon will retain its moisture when reheated carefully.

These meal prep bowls offer versatility for variation throughout the week. You can customize them by swapping jasmine rice for brown rice, quinoa, or cauliflower rice for added fiber or a lower-carb option. Adjust the vegetable medley seasonally with different vegetables like asparagus, zucchini, butternut squash, or brussels sprouts. You can also modify the teriyaki sauce by using honey for sweetness or adding sriracha for a spicy kick. Additionally, if you prefer, you can substitute chicken thighs for the salmon to suit your taste preferences.

Ingredient Substitutions

If you prefer a different protein option, you can easily swap the salmon fillets for chicken thighs in this recipe. Chicken thighs provide a flavorful and budget-friendly alternative that pairs well with the teriyaki sauce and vegetable medley. Simply adjust the cooking time to ensure the chicken is cooked through before assembling your meal prep bowls.

For a gluten-free or soy-free alternative, you can opt for a teriyaki sauce that fits your dietary preferences. Look for a gluten-free teriyaki sauce or make your own using coconut aminos as a soy-free substitute. You can also experiment with different flavors by using a different marinade or sauce of your choice, such as a honey-garlic glaze or a sesame ginger dressing, to customize the bowls to your taste.

To cater to seasonal availability and personal preferences, feel free to swap out the vegetables listed in the recipe for ones you enjoy or have on hand. Vegetables like zucchini, snap peas, mushrooms, or asparagus can be excellent substitutes or additions to the broccoli, carrots, and red pepper. This flexibility allows you to create diverse variations of these meal prep bowls, keeping your lunches exciting and satisfying throughout the week.

Serving Suggestions

For a creative serving suggestion, try assembling these Meal Prep Teriyaki Salmon Rice Bowls in mason jars for a fun and portable meal option. Layer the jasmine rice at the bottom, followed by the teriyaki-glazed salmon, and then pack in the colorful vegetable medley on top. Seal the jars tightly and refrigerate until ready to enjoy. This not only makes for a visually appealing presentation but also allows for easy grab-and-go lunches or dinners throughout the week.

Another creative idea is to turn these teriyaki salmon rice bowls into deconstructed sushi bowls. Instead of serving the salmon fillets whole, flake the cooked salmon into bite-sized pieces and mix it with the teriyaki sauce. Serve this over a bowl of sushi rice and arrange the assorted vegetables around the salmon mixture. Drizzle extra teriyaki sauce on top, sprinkle with sesame seeds, and garnish with sliced green onions for a sushi-inspired twist that’s sure to impress your family or guests.

FAQs for Teriyaki Salmon Rice Bowls: Easy Meal Prep Recipe

Can I use frozen salmon for this recipe?

Yes, you can use frozen salmon, but ensure they are fully thawed before cooking to ensure even baking.

Can I substitute the vegetables listed with others?

You can substitute with vegetables like zucchini, snap peas, or mushrooms based on your preference.

How long can I store these meal prep bowls in the refrigerator?

When stored properly in airtight containers, they will stay fresh in the refrigerator for up to 5 days.

Can I use brown rice or quinoa instead of jasmine rice?

Yes, brown rice or quinoa are great substitutes for jasmine rice, though cooking times may vary.

Conclusion

As you embark on your meal prep journey with these flavorful Meal Prep Teriyaki Salmon Rice Bowls, remember that investing a little time upfront can yield tremendous benefits throughout your week. The convenience of having a wholesome and delicious meal ready to enjoy will not only save you time and money but also nourish your body with the nutrients it deserves.

Experiment with different variations and ingredients to keep your meals exciting and varied. Whether you choose to swap out the type of rice, try new vegetables, or even explore different protein options, the versatility of these bowls ensures that you’ll never grow tired of enjoying them. Embrace the flexibility of this recipe to suit your preferences and dietary needs, making it a staple in your meal planning repertoire.

With the Meal Prep Teriyaki Salmon Rice Bowls in your culinary arsenal, you’re equipped to tackle your busy days with a satisfying and wholesome meal that will keep you energized and fueled. So, carve out some time to prep these bowls ahead, savor the delicious flavors throughout the week, and feel good knowing that you’re taking care of yourself one tasty meal at a time.

Teriyaki Salmon Rice Bowls: Easy Meal Prep Recipe

“Teriyaki-glazed salmon paired with vibrant veggies and fluffy jasmine rice – a meal prep dream that’s easy, flavorful, and perfect for busy weeknights!”

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Prep Time10 Minutes

Cook Time20 Minutes

Total Time30 Minutes

CuisineAsian-inspired

Skill LevelEasy

Servings5 Servings

Ingredients

Main Ingredients

• 1 ½ cups jasmine rice (or white rice of choice)
• 1 head broccoli (cut into florets)
• 5 salmon fillets (approximately 5 oz each)
• 2 medium carrots (peeled, sliced into rings)
• 1 ½ cups water
• 1 red pepper (cut into bite-sized pieces)
• 2 tablespoons cooking oil of choice
• ½ cup teriyaki sauce (homemade or store-bought)
• 2 green onions (thinly sliced, optional for garnish)

Instructions

1. Preheat Oven: Preheat oven to 375°F and line a rimmed baking sheet with parchment paper or aluminum foil.
2. Prepare Vegetables: Coat broccoli, carrots, and red pepper with cooking oil.
3. Arrange Salmon and Vegetables: Place the salmon fillets on one side of the baking sheet and the vegetables on the other side.
4. Apply Teriyaki Sauce: Drizzle teriyaki sauce over the salmon and vegetables. Cover the vegetables with foil.
5. Bake: Bake for 15-20 minutes until the salmon is fully cooked and tender. Add more teriyaki sauce on top if desired.
6. Cook Rice: Prepare rice in a rice cooker or on the stove according to package instructions and adjust the rice-to-water ratio as specified. Fluff cooked rice with a fork.
7. Assemble Meal Prep Bowls: Evenly distribute the cooked rice into 5 containers. Divide the roasted vegetables among the containers. Place a piece of salmon on top of the rice and vegetables in each container. Optionally, garnish with sliced green onions.
8. Storage and Reheating: Keep the meal bowls in the refrigerator for up to 5 days. Reheat in a microwave-safe container for 2 minutes or transfer to a plate before heating.