Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest
  • youtube
Home | Recipes | Salmon Quinoa Bowls

Salmon Quinoa Bowls

Published on April 14, 2023 by Stephanie Kay

Jump to Recipe

Ready in under 30 minutes, this salmon quinoa bowl is perfect for a quick, easy, and healthy dinner. Filled with protein, complex carbohydrates, and healthy fats, these bowls are sure to fill you up without forgoing flavor.

Bowl with cooked quinoa, baked salmon, and cucumber salad covered in a creamy dressing.

Tired of the same old dinner routine? Tell me about it! These quinoa salmon bowls were inspired by a dinner rut, and they do not disappoint. The combination of salmon and quinoa makes these bowls super high in protein, with over 30 grams per serving, and can be enjoyed hot or cold, making them a great meal prep idea too.

Prefer to watch the video?

[adthrive-in-post-video-player video-id=”fIUwmlyI” upload-date=”2023-04-14T10:29:06.000Z” name=”Salmon Quinoa Bowl” description=”Filled with roasted salmon, quinoa, cucumber, and a creamy dressing, this healthy salmon quinoa bowl is packed full of protein and flavor.” player-type=”collapse” override-embed=”false”]

And, while they are clearly designed to include salmon and quinoa, the recipe is very versatile, so you can easily swap salmon for another fish or chicken, and you can use another whole grain, such as rice, brown rice, or bulgur if you’re not a fan of quinoa.

Ingredients for salmon and quinoa bowls; salmon fillets, quinoa, cucumber, arugula, dill, lemon, and spices.

Ingredients for Salmon Quinoa Bowls

You’ll need the following ingredients to make the protein, fiber, and flavor-packed bowls:

  • Salmon: The star ingredient of these salmon bowls – you can use any cut of fresh or frozen salmon. If using frozen salmon, just be sure to thaw it first.
  • Quinoa: The base to the bowls – you can use red, white, or tri-color quinoa. If you’re not a fan of quinoa, use rice instead.
  • Olive Oil: To cook the salmon and dress the salad.
  • Lemon: For the salmon marinade, cucumber salad, and sauce.
  • Honey: To balance the spices and create a bit of a sticky texture.
  • Spices: A mixture of paprika, garlic powder, onion powder, and salt to season the salmon.
  • Cucumber: You can use any style of cucumber you like and add it unpeeled or peeled.
  • Arugula: To mix with the cucumber. Feel free to add more if you want a heartier salad.
  • Fresh Herbs: Some dill to season the cucumber salad and finish the bowls, you can also use fresh parsley if you like.
  • Mayonnaise: To make the creamy sauce.
  • Dijon Mustard: To flavor the sauce.
  • Salt and Pepper: To season everything.

If you prefer things with a bit of heat (like I do), you can add a pinch of ground cayenne pepper to the salmon marinade and a few red pepper flakes to the cucumber salad.

Dietary Adaptions

To Make them Gluten-Free: No adaptations are needed, the bowls are gluten-free.

To Make them Dairy-Free: No adaptations are needed, the bowls are dairy-free.

Raw salmon pieces on a baking sheet covered in marinade.
Cooked salmon bites on a baking sheet.

How to Make Salmon Quinoa Bowls

Ready in under 30 minutes, these bowls are quick and easy to make, here’s what you’ll do:

  1. Cook the quinoa. Begin by cooking the quinoa.
  2. Season the salmon. Combine the marinade ingredients in a bowl, add diced salmon, and stir gently until all the salmon is well coated.
  3. Bake the salmon. Transfer the salmon to a sheet pan, place it in the oven, and bake to your liking.
  4. Make the cucumber salad. Combine all the salad ingredients in a bowl and toss until well combined.
  5. Make the sauce. Combine the sauce ingredients and whisk until creamy.
  6. Assemble the bowls. Once all the components are ready, assemble the bowls, serve, and enjoy!

See the recipe card below for detailed instructions.

Bowl with cucumber, arugula, and dill salad.

Red’s Nutrition Tip

Not only is salmon a wonderful source of animal protein but it’s filled with omega-3 fatty acids. Omega-3 fats are considered essential fatty acids because the body cannot produce them and, therefore, they must be obtained through the diet. While there is a debate as to whether wild salmon or farmed-raised salmon is better, overall, both are great choices, so simply use whatever you have access to and fits your budget.

Bowls with quinoa and salmon.

FAQs

How many calories are in a salmon and quinoa bowl?

This salmon quinoa bowl contains 566 calories per serving.

What do season quinoa with?

Quinoa can be a little bland on its own, however, it takes on flavor very well. Quinoa can be seasoned during the cooking process with salt, pepper, dried herbs, and spices such as turmeric or cumin, or cooked in broth for additional flavor.

What to add to cooked quinoa?

Once cooked, you can season quinoa with fresh herbs, such as parsley, dill, basil, or mint, or toss the quinoa in a salad dressing or simple sauce such as pesto.

Baked salmon and quinoa bowl with cucumber salad and dressing.

Storage + Reheating

To Store: Store the components (quinoa, salmon, cucumber salad, and sauce) in separate airtight containers in the fridge for 3 to 4 days.

To Freeze: The salmon and quinoa can be stored in an airtight container and frozen for up to 3 months, however, the cucumber salad and sauce cannot be frozen.

To Reheat: While the bowls can be enjoyed cold if you prefer to eat them warm it is best to leave the components unassembled so that the quinoa and salmon can be reheated on their own before serving. Transfer the quinoa and salmon to a microwave-safe bowl and reheat for 1-2 minutes until warm and then top with cold cucumber salad and sauce.

More Quinoa and Salmon Recipes:

  • Mediterranean Quinoa Bowl
  • Spicy Salmon Roll Bowls
  • Quinoa Chickpea Salad
  • Slow-Roasted Salmon with Fresh Herbs
  • Baked Pesto Salmon
Print
Bowl with cooked quinoa, baked salmon, and cucumber salad covered in a creamy dressing.

Salmon Quinoa Bowls

Author: Stephanie Kay

Filled with protein, healthy fats, and whole grains, these healthy salmon quinoa bowls can be enjoyed hot or cold and work well for lunch and dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Dinner
  • Method: Stovetop and Baked
  • Cuisine: American
Print Recipe
Pin Recipe
Units Scale

Ingredients

Bowls:

  • 1 cup quinoa, raw
  • 1 pound salmon fillets, cut into bite-size chunks
  • 2 tablespoons olive oil
  • 1 tablespoon honey
  • 1/2 lemon, juiced
  • 1 tablespoon paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt

Cucumber Salad:

  • 1 cucumber, diced
  • 1 cup arugula, finely chopped
  • 1/4 cup dill, finely chopped
  • 2 tablespoons olive oil
  • 1/2 lemon, juiced
  • Salt
  • Pepper

Sauce:

  • 1/4 cup mayonnaise
  • 1 teaspoon Dijon mustard
  • 1/2 lemon, juiced
  • 1/4 teaspoon dill, finely chopped
  • Salt
  • Pepper

Instructions

  1. Preheat the oven to 450°F.
  2. Fill a saucepan with water and bring it to a boil. Once boiling, add a generous pinch of salt and quinoa and cook for 15 minutes, or as per package directions, until tender. Once cooked, strain quinoa in a fine mesh colander and shake the colander to remove as much excess water as possible. Set aside.
  3. In a medium bowl, combine the salmon marinade ingredients; olive oil, honey, lemon juice, paprika, garlic powder, onion powder, and salt, and whisk until well combined.
  4. Add cubed salmon to the bowl of marinade and toss gently, with a spoon or your hands, until all of the salmon pieces are well coated. Transfer the salmon to a baking sheet, separating the salmon so there is room in between the pieces, then place in the oven to bake for 10-12 minutes or until the salmon is cooked to your liking. 
  5. In a medium bowl, make the salad by combining the cucumber, arugula, and dill, then drizzle with olive oil and lemon juice, and season with a pinch of salt. Toss until well combined, then taste and adjust seasoning as needed, and set aside.
  6. In a small bowl, make the sauce by combining mayonnaise, mustard, lemon juice, dill, salt, and black pepper, and whisk until well combined. Taste and adjust seasoning as needed, then set aside.
  7. Once the quinoa and salmon are cooked, assembled the bowls with a layer of quinoa, salmon, cucumber salad, and a drizzle of sauce, and serve.
  8. Leftovers of the quinoa, salmon, salad, and sauce an be stored in separate airtight containers in the fridge for 3 to 4 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 566 calories
  • Sugar: 6 grams
  • Fat: 33 grams
  • Carbohydrates: 39 grams
  • Fiber: 5 grams
  • Protein: 33 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Healthy groceries in a paper bag on a kitchen counter.
How To Eat Healthy on a Budget PREVIOUS
Dark Chocolate Peanut Butter Cups NEXT
Four homemade dark chocolate peanut cups stacked on top of each other with a bite taken out of the top one
Jump to Recipe

Learn How To Make A Balanced Meal!

Grab a copy of my balanced meal formula guide and learn to make well-balanced meals for breakfast, lunch, and dinner.

    Leave a Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    Comments

    1. Carolyn says

      April 15, 2023 at 6:56 pm

      Thank you for an easy and delicious recipe. This salmon quinoa bowl was easy to put together. Used frozen sockeye salmon from Costco. I used a cast iron skillet and the skillet in the oven while it was pre-heating. Cooked the salmon for 5 mins, took it out and then flip and let it sit in the cast iron pan for about 5 mins so that residual heat cooks it without overcooking. Had a home-made salad dressing that I dressed the greens with and the I made the mayo sauce as written. Yum!

      Reply
      • Stephanie Kay says

        April 16, 2023 at 3:51 pm

        I’m so happy you liked it, and thank you so much for sharing your swaps/tips! Much appreciated. 🙂

        Reply
    2. chel says

      April 19, 2023 at 12:30 pm

      skin on salmon?

      Reply
      • Stephanie Kay says

        April 19, 2023 at 3:48 pm

        I left mine on, but you can remove it if you like!

        Reply
    3. Kate says

      May 2, 2023 at 11:07 pm

      This will be in regular rotation at our house. Simple, healthy, and delicious – my 7 year old went back for seconds and the 4 year old ate all of his, too! Huge wins!

      Reply
      • Stephanie Kay says

        May 6, 2023 at 5:28 am

        Amazing, love it when a recipe is kid approved! Thank you for sharing, Kate. 🙂

        Reply
    4. Lisa Clark says

      May 3, 2023 at 12:06 pm

      This is a DELICIOUS and filling recipe! I love that it uses salmon as the protein source because I don’t often think about making salmon at lunch time. The flavors all mix together beautifully and it is tasty and filling, but still pretty light. I didn’t have quinoa so I subbed in some jasmine rice and it was delicious! This is definitely going in my regular rotation.

      Reply
      • Stephanie Kay says

        May 6, 2023 at 5:35 am

        Yay! I’m so happy you like them and really appreciate your sharing. Thanks, Lisa!

        Reply
    5. AllyT says

      May 3, 2023 at 2:23 pm

      This was so good. I love that I already had the majority of the ingredients on hand. The salmon nuggets are super tasty.

      Reply
      • Stephanie Kay says

        May 4, 2023 at 5:30 am

        I’m so happy you liked it, thank you for sharing!

        Reply
    6. Melanie says

      May 6, 2023 at 4:06 am

      Delicious – all my family loved this, and I felt like a proper chef! I didn’t have quinoa so substituted couscous. It wasn’t difficult to make, and the flavours were really good. This will become a regular dish in our house

      Reply
      • Stephanie Kay says

        May 6, 2023 at 5:19 am

        Amazing! I’m so happy you liked it and absolutely love that you felt like a proper chef. Thank you so much for sharing!

        Reply
    7. Cindy says

      May 10, 2023 at 1:34 pm

      This meal is so good, especially the salmon. The sauce also has a real kick to it. Cucumber salad was also good but we found it a bit too much arugula, so will cut that back next time. Thanks again for another keeper!

      Reply
      • Stephanie Kay says

        May 11, 2023 at 6:16 am

        So happy you liked them, thank you for sharing!

        Reply
    8. Jen Foster says

      May 27, 2023 at 7:46 pm

      I didn’t have all the ingredients for this whole recipe but did have salmon on hand. I prepared it and the sauce as per recipe. We had it with some carrots and basmati rice. It was delicious!

      Reply
      • Stephanie Kay says

        May 28, 2023 at 3:49 pm

        So happy you enjoyed it!

        Reply
    9. Lisa says

      July 18, 2023 at 8:48 pm

      I made it for my family and my friend. They all loved it! I realized I ran out of Dijon mustard so I substituted it with Sriracha. It was a win in our book. Definitely will make again and highly recommend!

      Reply
      • Stephanie Kay says

        July 20, 2023 at 1:27 pm

        I’m so happy you all liked it, and love the swap/sub for sriracha! Thank you so much for sharing!

        Reply
    10. JPI26 says

      September 4, 2023 at 10:07 am

      Followed exactly, was delicious, but my cucumbewr salad was not good, it sat for about an hour and the water leeched out of he cucumber and it was a watery soup. I thin I’ll substitute zuchinni next time for the cumcumber….thanks for the recipe..

      Reply
      • Stephanie Kay says

        September 4, 2023 at 10:09 am

        Happy you enjoyed it!
        Note that it’s normal for water to leach out of cucumber after salt is added, this will happen with any vegetable with a high water content, including zucchini. If you want to make the cucumber salad ahead of time, simply wait to add the salt until you’re ready to serve. Moreover, you can remove the seedy part of the cucumber to further reduce the water content.

        Reply
    11. Caroline says

      January 14, 2024 at 9:17 pm

      Absolutely delicious and refreshing

      Reply
      • Stephanie Kay says

        January 15, 2024 at 7:46 am

        Thank you for sharing, Caroline!

        Reply
    12. Betty Jablonski says

      January 15, 2024 at 7:53 am

      Loving all your recipes and this one we tried. Very nice, easy and we love salmon. I’ve printed off a few handfuls of your recipes to give them a try. They all sound so good and sometimes hard to choose which one we want to try first. You’ve really helped us out and I’m so glad we found your website. Now Christmas is over and a new year upon us, we’re looking forward to creating our weekly menu from your recipes. Next one up is your beautiful looking squash casserole. We’ll leave more comments as we try them out. Thank you so much.

      Reply
    13. Stephanie says

      February 6, 2024 at 8:12 am

      Our family loved this recipe! Quick, easy, tasty, healthy…what more could you ask for?

      Reply
    14. Erin says

      March 4, 2024 at 3:17 pm

      This recipe is on high rotation in our house. So quick when you’re in a time crunch! Today I swapped quinoa for rice and added mango. Amazing.

      Reply
      • Stephanie Kay says

        March 5, 2024 at 6:12 am

        I’m so happy you like it Erin, and, love the swap for rice and addition of mango! Thanks for sharing. 🙂

        Reply
    15. Anne McDougall says

      June 9, 2024 at 10:22 am

      This was super easy to make, and absolutely delicious. I didn’t have any arugula, so I made a small olive oil and caramelized balsamic, cherry tomato and red onion salad to add some change and colour.

      Reply
      • Stephanie Kay says

        June 9, 2024 at 11:31 am

        Love the swaps, thanks for sharing, Anne!

        Reply
    16. Casey says

      June 30, 2024 at 6:06 pm

      This recipe is very easy to make, all with fresh healthy ingredients. It tasted delicious and I will definitely be making it again!

      Reply
      • Stephanie Kay says

        July 1, 2024 at 8:05 am

        Thank you for sharing, Casey!

        Reply
    17. Julie says

      September 11, 2024 at 7:48 pm

      Very good! Family ate it up.

      Reply
      • Stephanie Kay says

        September 12, 2024 at 6:38 am

        Thank you for sharing, Julie!

        Reply
    18. Darren says

      November 5, 2024 at 3:20 pm

      Absolutely banging this meal is. Loved it. I changed the cucumber salad for a more crunchy salad will take a picture next time. No need for storage as me and the wife devoured it all

      Reply
      • Stephanie Kay says

        November 6, 2024 at 7:56 am

        Happy you enjoyed it, Darren. 🙂

        Reply
    19. Sonny says

      December 18, 2024 at 7:43 pm

      Easy to make and delicious, 1st time making it too

      Reply
      • Stephanie Kay says

        December 19, 2024 at 6:49 am

        So happy you liked them, thanks for sharing, Sonny!

        Reply
      • Sheryl says

        March 29, 2025 at 9:14 am

        Can you sub greek yogurt for the mayo? Can’t wait to try it!

        Reply
        • Stephanie Kay says

          March 31, 2025 at 9:22 am

          Absolutely!

          Reply
    20. M.C. says

      January 22, 2025 at 7:45 pm

      I never leave reviews, but this was an absolutely AMAZING dish! Fresh, flavorful, and filling! My kids loved it, too!

      This is definitely going to be on rotation in our home- it was quick and easy to make, too. I added sriracha to the salmon glaze and it was THE BOMB!

      Reply
      • Stephanie Kay says

        January 23, 2025 at 8:15 am

        Yay! So happy to hear it. 🙂

        Reply
    21. Lisa says

      April 12, 2025 at 6:58 pm

      This was absolutely fantastic. I did add edamame to the cucumber and it was great. Will definitely make this again.

      Reply
      • Stephanie Kay says

        April 13, 2025 at 7:30 am

        So happy you liked it, Lisa!

        Reply
    Stephanie Kay Nutrition

    Hey, I’m Stephanie

    – AKA RED –

    I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

    Get to Know Me

    Want A 7-Day Meal Plan?

    Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

      • facebook
      • instagram
      • pinterest

      Shop My Cookbooks

      My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

      Learn More

      Recipes

      • Dinner
      • Breakfast
      • Meal Prep
      • Snacks

      Nutrition

      • FAQs
      • Tips
      • This vs. That
      • Weight Loss

      Connect

      • Instagram
      • Youtube
      • About
      • Cookbooks

      About Stephanie

      I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

      Learn More

      Site Credits
      2023 © Stephanie Kay Nutrition | Privacy Policy
      To Top