These teriyaki salmon meal prep bowls bring a little variety to your usual lunch rotation — flaky, glazed salmon paired with fluffy rice and crisp vegetables, all coated in a sweet and savory homemade teriyaki sauce. It’s a lighter, protein-packed option that still feels satisfying, and it comes together in about 25 minutes.
Prep it once on a Sunday, and you’ve got a week of lunches that actually feel like a treat instead of a chore.
Why you’ll love this recipe
- Ready in about 25 minutes — quick enough for a Sunday prep session
- Protein-packed and balanced — salmon, rice, and vegetables in every bowl
- Simple homemade sauce — no store-bought teriyaki needed
- Great for mixing up your usual meal prep routine
Ingredients
For the teriyaki sauce
- ¼ cup soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 tablespoon cornstarch mixed with 2 tablespoons water
For the bowls
- 4 salmon fillets (about 5–6 oz each)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 2 cups broccoli florets
- 2 cups shredded carrots
- 2 cups cooked rice
- Sesame seeds and sliced green onion, for topping
Instructions
- Make the teriyaki sauce. In a small saucepan, whisk together the soy sauce, honey, rice vinegar, sesame oil, garlic, and ginger. Bring to a gentle simmer over medium heat.
- Thicken the sauce. Stir in the cornstarch slurry and cook for 1–2 minutes, stirring constantly, until the sauce thickens slightly. Remove from heat and set aside.
- Roast the broccoli. Preheat the oven to 400°F (200°C). Toss the broccoli florets with a little olive oil, salt, and pepper, then spread on a baking sheet. Roast for 12–15 minutes, until tender and lightly charred.
- Cook the salmon. Pat the salmon fillets dry and season with salt and pepper. Heat olive oil in a skillet over medium-high heat and cook the salmon for 3–4 minutes per side, until it flakes easily with a fork.
- Glaze the salmon. In the last minute of cooking, brush the salmon with a few tablespoons of the teriyaki sauce, letting it caramelize slightly in the pan.
- Assemble the bowls. Divide the rice, roasted broccoli, and shredded carrots among 4 meal prep containers. Top each with a piece of salmon.
- Finish and store. Drizzle the remaining teriyaki sauce over each bowl, then top with sesame seeds and green onion. Let cool slightly before sealing containers and refrigerating.
Tips for success
- Don’t overcook the salmon — it’s done as soon as it flakes easily with a fork, usually just a few minutes per side.
- Roast the vegetables while the sauce simmers to save time and keep everything moving at once.
- Store sauce separately if you prefer a fresher glaze when reheating, though it holds up well stored together too.
- Let bowls cool before sealing to avoid trapping steam, which can make the rice soggy.
Storage and reheating
- Store in airtight containers in the fridge for up to 3 days.
- Reheat gently in the microwave in 30-second intervals to avoid overcooking the salmon.
- This recipe isn’t ideal for freezing, since cooked salmon can change texture after thawing — best enjoyed fresh within a few days.
Frequently asked questions
Can I use a different protein? Yes — this teriyaki sauce works well with chicken, shrimp, or tofu, adjusting cook time as needed.
Can I use frozen salmon? Yes, just thaw it fully in the fridge overnight and pat dry before cooking for the best sear.
Is this recipe good for beginners? Absolutely — the sauce comes together in one saucepan, and the salmon cooks quickly with no complicated technique.
Can I make this gluten-free? Use a gluten-free soy sauce (tamari) in place of regular soy sauce, and the rest of the recipe stays the same.