This Low-Calorie High-Protein Spicy Salmon Rice Bowl is a clean, flavorful, and nutrient-packed meal perfect for weight loss and muscle support. Made with tender spicy salmon, fluffy rice, fresh veggies, and a light creamy sauce — all for under 430 calories. A delicious, balanced bowl you can enjoy for lunch, dinner, or weekly meal prep.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients
| Ingredient | Quantity | Calories |
|---|---|---|
| Salmon fillet | 120g | 240 kcal |
| Cooked white or brown rice | 1/2 cup | 108 kcal |
| Cucumber (diced) | 1/3 cup | 5 kcal |
| Carrots (shredded) | 1/4 cup | 10 kcal |
| Green onions (sliced) | 1 tbsp | 2 kcal |
| Low-fat Greek yogurt (for sauce) | 1.5 tbsp | 12 kcal |
| Sriracha | 1 tsp | 6 kcal |
| Soy sauce (or low-sodium) | 1 tsp | 3 kcal |
| Lime juice | 1 tsp | 1 kcal |
➡️ Total Calories (1 bowl): ≈ 387 kcal
➡️ Protein per serving: ≈ 34 g
➡️ Protein per serving: ≈ 34 g
👩🍳 Preparation Steps
- Season the salmon: Mix soy sauce, sriracha, lime juice, salt, and pepper. Coat the salmon evenly.
- Cook salmon: Air-fry for 8 minutes at 200°C (400°F) or pan-sear for 4–5 minutes per side until flaky.
- Build the bowl: Add cooked rice to the bottom of a bowl.
- Add fresh toppings: Layer cucumbers, shredded carrots, and sliced green onions.
- Make the spicy yogurt sauce: Mix Greek yogurt + 1 tsp sriracha until creamy.
- Assemble: Place cooked salmon on top and drizzle with the spicy yogurt sauce.
- Serve: Garnish with sesame seeds or nori strips (optional).
Tip: For even lower calories, replace rice with cauliflower rice — cuts 80+ calories per bowl.
🍽 Nutritional Facts (Per Bowl)
| Nutrient | Amount |
|---|---|
| Calories | 387 kcal |
| Protein | 34 g |
| Carbs | 40 g |
| Fat | 12 g |
| Omega-3 | High |
| Fiber | 3 g |
🌿 Key Benefits
🐟 High protein: Over 34g of lean protein per bowl.
🔥 Low calorie: Under 400 calories and very filling.
❤️ Rich in omega-3: Supports heart and brain health.
🥗 Balanced meal: Perfect mix of protein, carbs, and veggies.
⚡ Quick & easy: Ready in just 22 minutes.
❓ FAQ
Can I make it with canned salmon?
Yes — use 1 can drained. Calories stay similar.
Is this good for meal prep?
Absolutely. Store in 3 airtight containers for up to 2 days.
Can I make it spicier?
Add extra sriracha, chili flakes, or gochujang.
✨ You May Also Like
👉 Low-Calorie Spicy Shrimp Bowl
👉 High-Protein Tuna Quinoa Power Bowl
👉 Salmon Poke Bowl (Light Version)
👉 Low-Calorie Asian Chicken Rice Bowl
🍽️ Did you make this recipe?
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I love hearing from you! Leave a comment or rating below!
Keywords
low calorie salmon bowl, high protein salmon recipe, spicy salmon rice bowl, healthy seafood meals, weight loss salmon bowl, clean eating bowls, salmon rice meal prep
