By Delicious, hot or cold, these smoked salmon bowls can be enjoyed for a quick yet fancy brunch or made as a high-protein meal prep. They're one of our favorite breakfast recipes with over 30g of protein and take just 15 minutes to prepare! Pro tip: grab smoked salmon on sale or at a bulk supplier like Costco, so when paired with staple ingredients like cucumbers, red onion, and eggs, it makes for a delicious, nutritious, and more economical breakfast!
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I might be the odd man out, but I thought I didn't like smoked salmon until I was 29. It wasn't until I had some at a fellow bloggers house that I about lost my mind at how delicious it is!! What I've since learned is that I don't like lox, which is cold-smoked and gives off raw vibes.
What I do love is flaky, warm smoked salmon which gives off delicious vibes. This bowl is made with the latter, the warm smoked salmon. Not only does it make for one heck of a delicious brunch, it also is great for meal prep so you can enjoy a high protein breakfast all week!
Jump to:
you have to try this bowl
- Fueling for adventure: Each bowl is packed with high-quality protein from salmon, eggs, and Greek yogurt so you'll be ready for the day to come.
- Quick and easy: Minimal cooking is required. Just fry up an egg and call it good!
- Great for meal prep: These bowls store well and can be enjoyed warm or straight from the fridge. There's nothing I love more than a meal prep breakfast that actually tastes good on day 4.
ingredient notes & substitutions
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Quinoa: Provides a hearty base full of fiber and protein. We used white quinoa, but any variety will work, or you can swap it with brown rice or farro.
- Hot smoked salmon: This is the kind found in the refrigerated section, usually near the deli and other fresh fish or shrimp. You can use canned salmon or cooked fresh salmon in a pinch. To keep costs done, we buy our smoked salmon at Costco or stock up when it's on sale since it lasts a long time in the fridge.
- Eggs: Poached, soft-boiled, or fried (my favorite!!) all work.
- English cucumber: These have a thinner skin and are sweeter than standard cucumbers. You can substitute with mini cucumbers.
- Red onion: Brings a sharp bite. Swap with pickled onions for extra flavor! If raw onions are too punchy for you, soak the slices in water for 5 minutes or so while you prepare the bowls and just dry them before adding. This draws out that almost spicy flavor.
- Tzatziki sauce: You can buy tzatziki sauce at the grocery store or make your own high protein tzatziki sauce!
- Greek yogurt: This gets added to store-bought tzatziki to boost the protein content while adding a tangy, creamy element. Substitute with cottage cheese for extra protein. If you're using our high-protein tzatziki sauce, you probably don't also need to add this yogurt.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: smoked salmon
Smoked salmon is a powerhouse ingredient, packing about 16g of protein per 3.5 oz serving, along with healthy omega-3 fatty acids. It's known for its flaky texture and slightly salty, smoky flavor (sometimes sweet), making it a great addition to protein-rich meals like these bowls. Smoked salmon is also super versatile and can be enjoyed on its own, in bagels, salads, wraps, and even omelets!
here's how to make smoked salmon bowls
Be sure to scroll to the recipe card for the full salmon protein bowl recipe!
- Make the quinoa: Make as directed on the package but with bone broth instead of water.
- Get the rest ready: Finely chop the cucumber and red onion. Combine the tzatziki sauce and Greek yogurt together. Also, fry the eggs on the stove.
- Plate up: Dish up your smoked salmon bowl with all the ingredients and enjoy!
quick recipe video
expert tips
- Rinse your quinoa before cooking to remove bitterness from the natural coating called saponin.
- Use a lid while frying your eggs to help cook the whites evenly while keeping the yolks runny.
- Assemble just before eating if you prefer a mix of warm and cold elements for the best texture contrast.
common questions
Use a 2:1 water-to-quinoa ratio, bring to a boil, then simmer covered for 15 minutes. Let it rest off the heat for 5 minutes before fluffing with a fork. This is key to that fluffy quinoa! Also, don't make ti in the microwave, even if your package says you can. We've tried - ha!
Yes, in general it's best to eat smoked salmon cold. It's already cooked, so there's no need to heat it up.
troubleshooting & testing notes
If there is too much moisture in your bowl
Make sure the quinoa is fully drained and fluffy, and the cucumber is patted dry; otherwise, your meal prep bowls can get soggy. You can also store the components separately to keep everything dry.
Bone broth quinoa
When testing this recipe I decided to try cooking the quinoa in bone broth instead of water to add some extra protein. And let me tell you, it is a game-changer! So don't skip this part!
how to store & meal prep it
These bowls are great for meal prep so you can have breakfast throughout the week! Here's how to store them:
- Fridge: Store assembled bowls in airtight containers for up to 3 days. Keep the tzatziki/Greek yogurt sauce separate for the best freshness. Also, we prefer to make a fresh egg for each bowl if you have time.
- Meal Prep: Prepare all components ahead of time and store them separately. Assemble when ready to eat to maintain texture.
- Reheating: Enjoy cold or heat quinoa and eggs before assembling.
How I serve my smoked salmon bowls
This bowl is fantastic on its own, but here are some great ways to round out the meal:
- With pita bread or crackers: Delicious on the side or for scooping up everything int he bowl all mixed together.
- Side of roasted potatoes: Parboiled roasted potatoes, hash browns, or veggies make this a whole brunch spread.
- Extra toppings: Avocado, capers, crispy kale chips, protein hummus, or feta cheese add even more flavor!
And if you have leftover salmon, use it to make sped-up versions of my creamy Mediterranean salmon or these bang bang salmon bowls!
Recipe
Smoked Salmon Bowl
Ingredients
- 8 oz smoked salmon (hot smoked)
- 1 cup white quinoa (dry)
- 2 cups bone broth
- 4 eggs
- 1 English cucumber (diced)
- ⅓ red onion ((diced, about ⅓ cup))
- ½ cup Tzatziki sauce
- ½ cup Greek yogurt
Before you start!
If you make this recipe, please take a moment to leave us a review. We love to hear from you!
Instructions
- Rinse quinoa with cold water for 30 seconds using a fine mesh strainer.
- Pour 2 cups bone broth and 1 cup white quinoa into a pot on the stove. Turn the stove on to high heat and bring it to a boil. Once boiling, turn to low, cover, and let simmer for 15 minutes. Fluff/stir quinoa a couple of times throughout cooking.
- Prepare the other ingredients while the quinoa cooks. Finely chop the 1 English cucumber⅓ red onion. Combine the ½ cup Tzatziki sauce and ½ cup Greek yogurt together. Also, fry the eggs on the stove.If you're using our high protein tzatziki sauce recipe you can skip adding the greek yogurt.
- Dish up your smoked salmon bowl with all the ingredients, and enjoy! This recipe makes four servings, so be sure to check our notes below on how to store and reserve if you have leftovers and/or are making this as meal prep for the week.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
the problem with a lot of these recipes is the reliance on eggs, as a diabetic that can't eggs , I am always looking for high protein meals without eggs. I have the same issue with keto, the recipes are also really reliant on eggs. lately I have been using cottage cheese as an egg replacement and cream cheese to replace mayo, as I can't eat that either.
Hey there, I understand your frustration. We do have a collection of breakfast recipes that aren't eggs that you can find here: https://joytothefood.com/23-high-protein-breakfast-recipes-that-arent-eggs/
This roundup hasn't been updated for a while, so I'll put it on my list to add our most recent recipes that don't use eggs for even more options. I hope this helps!