This salmon buddha bowl is packed full of protein, fresh vegetables, and a creamy homemade tzatziki sauce. The recipe is very versatile with lots of options to use up ingredients you have on hand or to make it to your own tastes.
Salmon grain bowls are one of my favorite meals to make. Most of it can be made as meal prep so it's ready to go the day you need it.
It can be served warm or cold which makes it a great option for lunch on days you don't have time to cook.
Looking for some more grain bowl inspiration? I love this Greek meatball buddha bowl or this lentil buddha bowl when I'm craving something vegetarian.
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Why You Will Love This Recipe
- Salmon makes a great protein for meals!
- The Mediterranean flavors work perfectly with the salmon and fresh veggies.
- Easy to make ahead of time.
- Works great for an easy lunch or to carry on the go.
Ingredients
Here’s the highlights of what’s needed to make this salmon buddha bowl recipe. Be sure to check the recipe card for the full list and quantities of each ingredient.
- Salmon filets: You can use fresh or frozen. I buy mine with the skin on from Costco.
- Salmon seasoning: Salt, black pepper, garlic powder, and Italian seasoning.
- Olive oil: Used to cook the salmon and the caramelized onions. It’s my favorite oil for cooking but you can swap with another oil if you prefer.
- Greek yogurt: The base for the homemade tzatziki sauce. You can also use sour cream.
- Cucumber: The other main component of the tzatziki sauce.
- Lemon juice and garlic: Use fresh for the brightest and freshest flavor.
- Farro: Farro is an ancient grain that comes in several forms. My favorite and the easiest to cook, I think, is the Italian pearled Farro. Most grocery stores with a decent selection of foods will carry this type. If not, Amazon.
- Onion: Caramelized onions add a bit of sweetness to this easy salmon buddha bowl that really sets it apart from other recipes.
- Bowl ingredients: I love to add chickpeas, tomatoes, cucumbers, kalamata olives, fresh spinach, and feta cheese.
Substitutions and Variations
- Vegetarian or vegan: This is a simple, easily adjustable recipe. Omit the salmon. I like to replace it with tofu or even sauteed mushrooms. If you are vegan, sub the feta for vegan cheese, and make adjustments for the tsatsiki recipe below as well.
- Swap the farro: This salmon Buddha bowl would also go great with cooked barley, wheat berries, or bulgur.
- Want to make a gluten-free option? Swap the farro with brown rice or quinoa.
For more about different grains check out How to Cook Whole Grains.
How to Make a Salmon Buddha Bowl
Let's get started with the prep to make this salmon farro bowl recipe. Check the recipe card for the full details.
Step 1: Cook the Farro
- Cook the farro. Add the water, salt, and farro to your Instant Pot and on high for 30 minutes. Let it naturally release for 10 minutes, then release the remaining pressure. If there is any excess liquid you can drain it off.
Step 2: Make the Caramelized Onions
- Heat your pan over medium heat and when hot add the olive oil, and then add the sliced onions to the pan.
- Cook the onions on low, stirring occasionally for at least 15-25 minutes. The onions will start to cook down and caramelize. You can add a touch of water if they start to dry out a bit.
- Remove them from the heat when they're done caramelizing and set them aside for serving.
Step 3: Make the Salmon
- Heat your nonstick skillet over medium-high heat. When it's hot, add the olive oil. When the oil is heated, add the salmon, skin side down. Sprinkle the tops of the filets with salt, pepper, and garlic salt.
- Cook for 3 minutes on one side. It will cook quickly as the pan and oil are very hot.
- Flip the salmon over and peel off the skin. This is a nice trick for easily removing the skin.
- Cook for a few minutes, then use a fork to break apart the salmon into chunks. Sprinkle it with the Italian seasoning. Then cook for a few more minutes. Remember, salmon cooks quickly, so don't overcook them.
- Remove the salmon from the pan and set it aside to cool while you prep everything else.
Step 4: Make the Tzatziki Sauce
- Combine all ingredients and mix well. Sprinkle it with salt and pepper and then taste. Adjust the lemon juice and salt to get the right combination.
Step 5: Assemble Your Bowls
Once everything is prepped, it's time to put it all together! Serve it up in a bowl or large platter.
How to Make Ahead and Store
This salmon grain bowl is great to make ahead for easy lunches during the week. It works great warm or cold which makes it ideal to carry with you to the office or school. Here are tips to follow if you're making it ahead of time.
- Store the salmon in the fridge for 4 days after cooking. It's best to plan to eat it cold as it will dry out quite a bit when reheated.
- Store all the other components separately. The farro and caramelized onions will last up to five days in the fridge while the other veggies are more fragile and may only last 2-3 days after prepping.
- If taking it with you, assemble your bowl in a container the night before and carry the tzatziki sauce separately.
Expert Tips
- This is a slow-food dish so it won't come together in 10 minutes. However, it's great to make ahead and with the combination of flavors, it is worth it!
- Save time by cooking the food all at the same time. Start the farro first. While it is cooking, caramelize the onions. While the onions are cooking, start the salmon. This will help cut down on time and keep everything moving along.
- If you are not a fan of kalamata olives, you can always use black or green olives.
- All the add-ins are optional. So feel free to add whatever you like to these bowls.
- Salmon does not reheat well, but you can still use these buddha bowls as meal prep. Simply serve the salmon cold. It will hold well in the fridge for up to 4 days.
- Use fresh salmon filets or frozen ones. If you are using frozen, just be sure to thaw it out first. You can do this overnight in the fridge or on the counter for about 1 hour.
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For more inspiration
Mediterranean Salmon Buddha Bowl
This salmon buddha bowl is packed full of protein, fresh vegetables, and a creamy homemade tzatziki sauce. The recipe is very versatile with lots of options to use up ingredients you have on hand or to make it to your own tastes.
Ingredients
Mediterranean Salmon
- ½ pound salmon filets I buy mine with the skin on from Costco
- 2 tablespoons olive oil
- 1 teaspoons salt
- 1 teaspoon garlic powder
- ½ teaspoon ground black pepper
- 1 teaspoon Italian seasoning
Tsatsiki
- 1 cup greek yogurt or sour cream
- 1 cup grated cucumber make sure and squeeze after it is grated to get all the liquid out.
- 1 teaspoon minced garlic
- 2-3 tablespoons fresh lemon juice
- salt and pepper to taste
Cooked farro
- 4 cups water or broth you can use vegetable or chicken broth
- 1 cup farro
- 1 teaspoon salt
Caramelized onions
- 4 cups sliced onion
- ¼ cup olive oil
Bowl ingredients
- 1 cup chopped tomatoes
- 2 cups chopped cucumbers
- ½ cup kalamata olives
- 1 cup feta cheese
- ½ cup chickpeas
- 1 ½ cups fresh spinach
Instructions
Cooked farro
- Add the water, salt, and farro to your Instant Pot. Seal and set to cook on high for 30 minutes.
- Let it naturally release for 10 minutes, then release the pressure. If there is excess liquid, drain the liquid off.
Caramelized onions
- Heat your pan over medium heat. Once it is heated, add the olive oil and heat.
- Add the sliced onions to the pan. Turn the heat to low and cook, stirring occasionally for at least 15-25 minutes.
- The onions will start to cook down and caramelize. You can add a touch of water if they start to dry out a bit.
- Keep mixing occasionally. When they are caramelized, remove the from the heat and set them aside for serving.
Mediterranean salmon
- Heat your nonstick skillet over medium-high heat. Once it is heated, add the olive oil and let this heat until it is hot.
- Add in the salmon, skin side down. Sprinkle the filets with salt, pepper, and garlic salt.
- Let this cook for 3 minutes on one side. It will cook quickly as the pan and oil are very hot.
- Flip the salmon over and peel off the skin. This is a nice trick for easily removing the skin. Simply cook it on high heat in olive oil for a few minutes, it will peel right off. I use small tongs to peel it off.
- Once it has cooked a couple of minutes on the other side, use a fork to break apart the salmon into chunks.
- Sprinkle with the Italian seasoning and mix and cook for a few more minutes. Remember, these cook quickly, so don't overcook them. Remove from the pan and set it aside to cool while you prep everything else.
Tzatziki
- Combine all ingredients and mix well. Sprinkle with salt and pepper, then taste. It is all about creating just the right amount of salt and lemon juice. So, you might need to add a little more of one or the other to get it just right.
Putting it all together
- Once all the foods are ready, assemble your bowls!
Video
Notes
- This is a slow-food dish, meaning it won't come together in 10 minutes. But, with the combination of flavors, it is worth it!
- I like to have all the food cooked at the same time. Start the farro first. While it is cooking, caramelize the onions. While the onions are cooking, start the salmon. This will help cut down on time and keep everything moving along.
- If you are not a fan of kalamata olives, you can always use black or green olives.
- All the add-ins are optional. Add whatever you like to these bowls.
- Salmon does not reheat well, but you can still use these buddha bowls as meal prep. Simply serve the salmon cold. It will hold well in the fridge for up to 4 days.
- Farro can also be cooked on the cooktop. Just know it will take at least an hour and you might need to add in a little more liquid.
- I do not recommend canned salmon for this recipe as it just does not cook or taste the same as a filet.
- You can use fresh salmon filets or frozen ones. If you are using frozen, just be sure to thaw first. You can do this overnight in the fridge or on the counter for about 1 hour.
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