Spicy Mayo Salmon Rice Bowl
- itsjdieb
- Mar 19
- 6 min read
Welcoming you to my 6 day series called: 10, 20, 30 - 10 grams of fiber, 20 grams of protein, in 30(ish) minutes. Recently people have been discovering the beauty of protein and fiber, but I constantly see people prioritizing one or the other, when in reality, you should be having both. I wanted to create a series to show you that you can have both in a meal and be able to enjoy a delicious meal that doesn't take long to make.
So let's talk about fiber first - fiber comes our plant-based sources of foods, our fruits, vegetables, legumes, nuts, seeds, and whole grains. Our bodies do not digest fiber, so when fiber reaches the colon undigested, the trillions of bacteria that live in our gut microbiome will ferment the fiber and produce compounds called short-chain fatty acids (SCFAs). These play a key part in our gut health, but also our overall health and well being. SCFAs have a role in our immunity, inflammatory responses, and digestive health. Beyond our gut health, fiber helps support regularity (aka making sure you're going) and promotes satiety, ensuring you stay fuller for longer.
Now protein - protein, on the other hand, is an essential macronutrient for building and repairing our tissues, supporting our muscle health, and playing a role in satiety. Protein can be found in both animal and plant-based sources of food, from fish, to poultry, to legumes, to dairy.
While each play different, crucial roles in the body, combining both fiber and protein in your meals is what will help you achieve optimal health. Why? Because together, they'll help slow down digestion, help regulate blood sugar levels, and keep you energized throughout your day.
So, over the next two weeks, I'll be sharing 6 easy, balanced recipes that deliver 10 grams of fiber, 20 grams of protein, and come together in 30(ish) minutes—because eating well shouldn’t mean spending hours in the kitchen. Expect meals inspired by Mediterranean and Middle Eastern flavors that are gut-friendly, filling, and absolutely delicious.
Our 4th recipe of this six-day series: Spicy Mayo Salmon Rice Bowl
My Spicy Mayo Salmon Rice Bowl is the bowl you need to learn how to make when you're craving a $25 poke bowl, but don't want to pay that price. This is the ultimate comfort meal after a long day at work or after a good workout session. For anyone who is a salmon fan or is trying to add more salmon into their diets, this recipe is for you! It's packed with protein, healthy fats, and fiber to keep you feeling full and satisfied. Plus, it's completely customizable—swap out the veggies, use quinoa for an extra fiber boost, or even try it with tofu if you're plant-based. The best part? It comes together in under 30 minutes, making it perfect for a quick and nourishing weeknight meal. Trust me, once you make this at home, you'll never want to overpay for a takeout bowl again!
Why You'll Obsess Over This Spicy Mayo Salmon Rice Bowl
Whether you want to enjoy this recipe for lunch or dinner, it's going to be a quick one to prep and a recipe you can meal prep for school or work. Remember all of my recipes during this series take less than 30 minutes to make. This recipe is customizable too, you can add any other toppings you want or omit any you want.
Quick & Easy: Ready in just 30 minutes, this recipe is perfect for after a long, busy day or when you want something filling without spending much time in the kitchen.
Healthy & Nutritious: you have fiber from the brown rice, edamame, carrots, cucumber, and avocado, protein from the salmon, edamame, and Greek yogurt, and and healthy fats from the sesame seeds and avocado.
Gut-Friendly: Salmon is rich in omega-3 fatty acids. Omega 3s have been linked to reducing symptoms of certain inflammatory bowel diseases (IBD), like colitis and Crohn’s.
Gluten-Free: Naturally free of gluten, making it perfect for a variety of dietary preferences. If you follow a dairy-free lifestyle, you can easily make the base of the spicy mayo using just mayonnaise and skip the Greek yogurt entirely.
Customizable: Make this recipe your own and adjust the toppings to your liking. You can add or subtract ingredients to make it enjoyable for you and the lifestyle you follow. I've provided you with options down below.
Yields: 1
Portion: 1 bowl
Prep time: 20 minutes
Total time: 30 minutes
Ingredients:
Salmon:
1 (4 oz) salmon fillet
1 tsp extra virgin olive oil or sesame oil
¼ tsp chili powder
½ tsp garlic powder
½ tsp paprika
Pinch of salt
Bowl base:
1 cup cooked brown rice
½ cup edamame (shelled)
1/3 cup thinly sliced cucumber
1/2 cup shredded carrot
1/2 sliced avocado
Spicy mayo sauce:
2 tbsp Greek yogurt
1 tbsp mayonnaise
3 tsp sriracha (adjust to taste)
½ tsp sesame oil
1 tsp lemon juice
Garnish:
Sliced green onions
Sesame seeds
*Vegetarian/Vegan Swaps:
½ block (150g) extra-firm tofu = ~20g protein
Tip: Press the tofu to remove excess water, cube it, and pan-sear with your favorite seasonings.
Tempeh (100g) = ~19g protein (nutty + chewy)
Tips for Customizing Your Spicy Mayo Salmon Rice Bowl
Switch the base out: No brown rice on hand? Swap it out another grain that is as protein and fiber packed - quinoa! ½ cup cooked quinoa contains approximately 4 grams of protein and 2.5 grams of fiber. White rice also would work well in this bowl as well. 1 cup cooked white rice contains approximately 4 grams of protein and 0.6 grams of fiber.
Make it spicier: want to add an extra kick of flavor? Add more sriracha into the spicy mayo or season the salmon with more chili powder or red pepper flakes.
Dairy-free option: If you follow a dairy-free lifestyle, you can easily make the base of the spicy mayo using just mayonnaise and skip the Greek yogurt entirely. To enhance the flavor, consider adding a squeeze of lemon juice for brightness or a splash of coconut aminos for extra depth.
Instructions:
1. Prepare the salmon: heat a skillet over medium heat. Pat the salmon fillet dry and rub with extra virgin olive oil, chili powder, garlic powder, paprika, and a pinch of salt. Pan-sear for 3-4 minutes per side until cooked through.
2. Prep the bowl base: while the salmon cooks, prepare the brown rice and warm the edamame if needed (to make your life easy, use frozen brown rice and edamame, all you have to do is place them into a microwavable bowl and heat according to the box directions. Feel free to make fresh brown rice if you would prefer to). Thinly slice the cucumber, shredded carrot, avocado, and green onion.
3. Make the spicy mayo sauce: in a small bowl, whisk together Greek yogurt, mayonnaise, sriracha, lemon juice, and sesame oil. Adjust spice to your liking.
4. Assemble the bowl: start with a base of brown rice and edamame. Add your cooked salmon. Arrange the cucumber, carrots, avocado around the bowl.
5. Serve: drizzle the spicy mayo sauce over the salmon. Add optional toppings like green onions and sesame seeds.
Recipe Notes:
Switch up the toppings: Feel free to add some nori or fresh seaweed to the bowl.
Try a different spread: Not a spicy mayo fan? Feel free to make a miso ginger dressing or buy an already made Asian-inspired dressing that would pair well with the bowl.
Change the carb base: No brown rice on hand? Swap it out another grain that is as protein and fiber packed - quinoa! ½ cup cooked quinoa contains approximately 4 grams of protein and 2.5 grams of fiber. White rice also would work well in this bowl as well. 1 cup cooked white rice contains approximately 4 grams of protein and 0.6 grams of fiber.
Frequently Asked Questions
Could I prep this in advance?: I don’t recommend prepping the salmon ahead of time, as it’s best enjoyed fresh. However, you can prep the vegetables, edamame, and brown rice in advance to make assembling your bowl quick and easy!
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