Mediterranean Salmon Bowl

Mediterranean salmon bowl is your ticket to a vibrant, fresh, and nourishing meal that comes together effortlessly. Perfect for weeknight dinners or meal prep lunches, this bowl combines flaky baked salmon with fluffy quinoa, crisp vegetables, tangy feta, briny olives, and a cool drizzle of homemade tzatziki. Every bite bursts with color, texture, and classic Mediterranean flavor—balanced, healthy, and satisfying.

❤️ Why You’ll Love This Recipe

this recipe

• Packed with protein, fiber, and healthy fats
• Perfect for make-ahead lunches or light dinners
• Naturally gluten-free, with easy dairy-free or vegan swaps
• Bright, fresh, and endlessly customizable
• Easy cleanup and minimal prep time

📝 Ingredients

For the Salmon

• 4 salmon fillets (5–6 oz each)
• 2 tbsp olive oil
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1 tsp dried oregano
• Salt and black pepper to taste

For the Bowl

• 1 cup cooked quinoa (or couscous, farro, brown rice)
• 2 cups chopped romaine or baby spinach
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ small red onion, thinly sliced
• 1 cup canned chickpeas, drained and rinsed
• 1 avocado, sliced
• ¼ cup crumbled feta cheese
• ¼ cup Kalamata olives, pitted
• Fresh parsley or mint for garnish

Optional Add-ins

• Pickled onions
• Hummus or baba ganoush
• Roasted red peppers

For the Tzatziki Sauce

• ½ cup plain Greek yogurt
• ⅓ cup cucumber, finely grated and drained
• 1 clove garlic, minced
• 1 tbsp fresh dill or mint, chopped
• 1 tbsp lemon juice
• Salt to taste

🔪 Instructions

1. Marinate and Cook the Salmon

In a small bowl, whisk olive oil, lemon juice, garlic, oregano, salt, and pepper. Pour over salmon fillets and let marinate for 15–20 minutes. Bake at 400°F for 12–15 minutes, or pan-sear until cooked through.

2. Prepare the Tzatziki

Combine Greek yogurt, grated cucumber, garlic, lemon juice, and herbs in a small bowl. Mix well and season to taste. Chill until ready to serve.

3. Assemble the Bowls

Start with a base of quinoa and greens. Arrange tomatoes, cucumber, onion, chickpeas, avocado, feta, olives, and salmon on top. Drizzle with tzatziki and sprinkle with fresh herbs.

⏱️ Recipe Details

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Difficulty: Easy
Cuisine: Mediterranean

🧮 Nutrition Facts (Per Serving)

Calories: 540
Protein: 38g
Carbohydrates: 28g
Fat: 30g
Fiber: 8g
Sugar: 6g
Sodium: 480mg

Nutrition values are estimates and will vary based on toppings and sides.

💡 Tips & Variations

Tips

• Pat salmon dry before cooking for a crispier finish
• Use leftover salmon or canned salmon for a quick version
• Chill tzatziki ahead for best flavor

Variations

• Vegan: Replace salmon with grilled tofu or falafel, skip feta, use non-dairy yogurt
• Low-carb: Replace quinoa with cauliflower rice
• Spicy: Add a dash of harissa or serve with spicy hummus
• No-cook version: Use smoked salmon or canned salmon, and pre-chopped veggies

❓ FAQs

Can I make this ahead of time?
Yes! Assemble everything except avocado and tzatziki. Store separately and assemble when ready to eat.

What’s a good substitute for quinoa?
Try farro, couscous, or brown rice. For low-carb, go with cauliflower rice.

Can I grill the salmon instead of baking?
Absolutely! Grilled salmon adds delicious smoky flavor.

How long will leftovers keep?
Store components separately for up to 3 days in the fridge.

Mediterranean Salmon Bowl

A fresh, flavorful Mediterranean salmon bowl with quinoa, crisp veggies, and creamy tzatziki. A healthy, easy meal ready in 30 minutes.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 12 minutes mins

Total Time 32 minutes mins

Servings: 4

Course: dinner

Cuisine: Asian, Mediterranean

Calories: 540

Ingredients Equipment Method Notes

Ingredients

  

• **Salmon**
• – 4 salmon fillets 5–6 oz
• – 2 tbsp olive oil
• – Juice of 1 lemon
• – 2 garlic cloves minced
• – 1 tsp dried oregano
• – Salt & pepper
• **Bowl Base**
• – 1 cup cooked quinoa
• – 2 cups chopped romaine or spinach
• – 1 cup cherry tomatoes halved
• – 1 cucumber diced
• – ½ red onion sliced
• – 1 cup chickpeas drained
• – 1 avocado sliced
• – ¼ cup feta crumbled
• – ¼ cup Kalamata olives
• – Fresh parsley or mint
• **Tzatziki**
• – ½ cup Greek yogurt
• – ⅓ cup cucumber grated & drained
• – 1 clove garlic minced
• – 1 tbsp fresh dill or mint
• – 1 tbsp lemon juice
• – Salt to taste

Equipment

• Baking sheet
• Mixing bowls
• Knife and cutting board

Method

 

1. **Marinate Salmon**: Mix oil, lemon, garlic, oregano, salt, and pepper. Pour over salmon and marinate 15–20 minutes.
2. **Cook Salmon**: Bake at 400°F for 12–15 mins or pan-sear until done.
3. **Make Tzatziki**: Combine all sauce ingredients. Chill.
4. **Assemble Bowls**: Layer quinoa and greens. Top with veggies, chickpeas, salmon, feta, olives. Drizzle tzatziki and garnish.

Notes

– For vegan: sub tofu or chickpeas and use dairy-free yogurt
– Prep ahead by storing toppings and dressing separately
– Customize with roasted red pepper, hummus, or pickled onions

🍽️ Conclusion

The Mediterranean salmon bowl brings together the best of clean eating and bold flavor in one simple, colorful meal. Whether you’re craving something light but satisfying, or prepping nutritious lunches for the week, this bowl checks all the boxes. With endless ways to customize and a delicious balance of creamy, crunchy, tangy, and savory—this one’s a keeper.