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Healthy Salmon Rice Bowl — A TikTok Trend Worth Trying
Paula Gallagher on
Some TikTok food trends are just fun to watch — but others are so good, they deserve a permanent spot in your weekly meal rotation. One of our favorites? The Healthy Salmon Rice Bowl — a viral recipe that's quick, customizable, and packed with protein, fiber, and heart-healthy fats.
Here’s our nutritionist-approved version of the famous TikTok salmon bowl — delicious, nourishing, and ready in under 15 minutes.
Why You’ll Love This Healthy Salmon Bowl
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Rich in omega-3s for brain and heart health
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Full of fiber from whole grains and veggies
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Easy to customize for any diet
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Meal-prep friendly and budget-friendly
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Naturally gluten-free and dye-free
Ingredients You’ll Need
(Serves 1)
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½ cup cooked brown rice (or cauliflower rice for low carb)
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3–4 oz cooked salmon (leftover, grilled, or canned)
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½ avocado, sliced
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½ small cucumber, sliced
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1 small carrot, shredded
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1 tbsp low-sodium soy sauce or coconut aminos
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1 tsp toasted sesame oil
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1 tbsp plain Greek yogurt (optional, for creaminess)
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1 tsp sriracha (optional, for spice)
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½ sheet nori (seaweed), crumbled
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1 tsp sesame seeds
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Lime wedge, for serving
How to Make a Salmon Rice Bowl (Step-by-Step)
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Flake the cooked salmon into bite-sized pieces.
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If using leftovers, heat the salmon and rice in a non-stick pan until warmed through.
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Drizzle in soy sauce and sesame oil. Stir to combine.
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Transfer to a bowl and top with avocado, cucumber, carrot, nori, and sesame seeds.
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(Optional): Mix Greek yogurt with sriracha for a creamy spicy drizzle. Spoon over the top.
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Squeeze fresh lime juice over everything. Enjoy!
Healthy Swaps & Add-ons
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Plant-based? Use tofu, tempeh, or edamame instead of salmon.
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Low-carb? Swap rice for cauliflower rice or shredded cabbage.
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Need more crunch? Add radishes, slivered almonds, or kimchi.
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Extra protein? Top with a soft-boiled egg.
Why This Salmon Bowl is So Nutritious
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Salmon = High-quality protein + omega-3s
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Brown rice & veggies = Gut-friendly fiber and essential vitamins
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Avocado & sesame oil = Healthy fats that support heart health
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Naturally gluten-free, dye-free, and easy to make low sodium or low carb
This TikTok salmon rice bowl isn’t just a trend — it’s a balanced, satisfying meal you’ll want in your regular rotation.
Meal prep tip: Cook a batch of rice and salmon ahead of time, then mix and match toppings throughout the week!
Build Bowls That Fuel You — We’ll Show You How
Want more easy, healthy recipes tailored to your needs — or support with special diets like gluten-free, anti-inflammatory, or heart-smart eating? Book a free consultation with our expert nutritionists here.
Frequently Asked Questions (FAQ)
Can I use canned salmon in this recipe?
Yes! Canned salmon is an affordable and convenient option. Just be sure to choose wild-caught if possible for the best quality.
What’s a good substitute for rice?
Try cauliflower rice, shredded cabbage, or quinoa for low-carb or grain-free alternatives.
Is this recipe gluten-free?
Yes, as long as you use gluten-free soy sauce or coconut aminos, this bowl is naturally gluten-free.
Can I make this bowl ahead of time?
Absolutely! Store the ingredients separately and assemble just before eating for best freshness.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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