Salmon Buddha Bowl: High-Protein

This Salmon Buddha Bowl is a high-protein meal that combines tender baked salmon, charred vegetables, fresh greens, and a creamy lemon yogurt dill sauce. It's packed with protein, healthy fats, and fiber-rich vegetables to create a satisfying bowl that supports steady blood sugar levels.

Close up photo of two salmon buddha bowls in black bowls on a rustic wooden table. We see a bed of arugula, roasted red bell peppers and red onions, tender bite-size pieces of salmon, and lemon yogurt dill sauce drizzled over top.

Why We Love This Meal

High in protein to help keep you satisfied
Rich in omega-3 fats from salmon
Packed with colorful vegetables
Naturally gluten-free
Easy enough for weeknights
A blood sugar-friendly meal that can help reduce insulin resistance

Ingredients for Salmon Buddha Bowl

Salmon: Salmon is one of our favorite protein choices because it provides high-quality protein along with heart-healthy omega-3 fatty acids. Look for wild caught salmon, if your budget allows. If you live in Colorado, check out Savor the Wild for a pick up location near you.
Red Bell Pepper and Red Onion: Roasting brings out the natural sweetness of these vegetables while creating delicious caramelized edges. They add fiber, color, and flavor to the bowl.
Arugula or Spinach: We're partial to the sharp, bright, peppery flavor of arugula, but tender baby spinach is also a great choice here. Both are loaded with nutrients and fiber.
Greek Yogurt: Tangy Greek yogurt is the base of our simple lemon yogurt dill sauce. It adds protein and creaminess that clings beautifully to every delicious bite.
Dill: We used dried dill because it's what we had on hand (keeping things simple), but we certainly recommend fresh dill if you have it. When using fresh dill, use more than the dry stuff for best flavor.
Lemon: Fresh lemon juice in the dressing is the necessary acid that brightens and enhances all of the Buddha bowl ingredients. We won't judge if you use the bottled kind, but fresh juice always tastes better.

Photo of salmon buddha bowl ingredients, including wild caught salmon fillets, red bell pepper, red onion, salt, pepper, arugula, Greek yogurt, fresh lemon juince, dill, and fresh garlic.

How to Make a Salmon Buddha Bowl

Start by roasting the vegetables until they are caramelized and lightly charred, about 20 minutes. We love our Breville Smart Oven Pro (affiliate link) for jobs like this. It's small size makes baking efficient and doesn't heat your kitchen like standard ovens.
While the vegetables bake, blend together the lemon yogurt dill sauce. The Nutribullet mini blender (affiliate link) is our go to tool for making sauces.
Next, roast the salmon using high heat to pre-heat the roasting pan, then lower the oven heat to slowly and gently bake the salmon. This method helps produce moist, flaky salmon with excellent texture.
Finally, assemble the bowls with fresh greens, the roasted vegetables, flaked salmon pieces, and a generous drizzle of the tangy sauce.

Find detailed cooking instructions in the recipe card at the bottom of this post.

Photo of sliced red bell pepper and red onion on a baking sheet, seasoned with olive oil, salt, pepper, and smoked paprika.

Photo of sliced roasted red pepper and red onion on a baking sheet.

Tips for Success

Use an instant-read thermometer for perfectly cooked salmon.
Remove the salmon from the oven when it reaches 125°F for moist, tender results.
Fresh dill provides the best flavor, but dried dill is a convenient alternative.
Broil the veggies briefly towards the end of their cooking time for perfectly charred goodness.
Add smoked paprika to the veggies and the salmon for extra flavor.

Variations For Salmon Buddha Bowl

Add sliced cucumbers for extra crunch.
Top with pumpkin seeds for additional texture.
Substitute mixed greens for the arugula or spinach.
Add avocado for extra creaminess.
Sub tender roasted asparagus for the greens.
Try our Cilantro Lime Greek Yogurt Dressing for a different flavor profile.

Common Questions

What is the best way to store leftovers?

Store the salmon, vegetables, and sauce separately in airtight containers in the refrigerator for up to 3 days. For the best texture, assemble the bowls just before serving.

Can I use frozen salmon?

Yes. Thaw the salmon completely and pat it dry before cooking.

Can I make the sauce ahead of time?

Absolutely. The lemon dill yogurt sauce can be prepared up to 3 days in advance and stored in the refrigerator.

What temperature should the salmon be cooked to?

For tender, flaky salmon, we recommend removing it from the oven when the internal temperature reaches 125°F. The temperature will continue to rise slightly as it rests.

Three quarter angle photo of two salmon buddha bowls in black bowls on a rustic wooden table. We see a bed of arugula, roasted red bell peppers and red onions, tender bite-size pieces of salmon, and lemon yogurt dill sauce drizzled over top.

Recipe

Salmon Buddha Bowl

This Salmon Buddha Bowl is a colorful, nourishing meal that combines tender baked salmon, charred vegetables, fresh greens, and a creamy lemon yogurt dill sauce. It's packed with protein, healthy fats, and fiber-rich vegetables to create a satisfying bowl that supports even blood sugar levels and helps reduce insulin resistance.

Print Pin Rate

Course: Dinner

Cuisine: American

Keyword: arugula, baked, creamy, dairy, dressings, easy, gluten-free, healthy, high-protein, meal-prep, non-starchy veggies, nutrient dense, power greens, red bell pepper, red onion, roasted veggies, salad, sauces, spinach

Prep Time: 5

Cook Time: 30

Total Time: 35

Servings:

Calories: 364kcal

Equipment

1 Nutribullet
1 Baking Sheet
1 basting brush optional
1 Breville Smart Convection Oven Pro optional

Ingredients

For the Roasted Vegetables

1 red onion sliced
1 red bell pepper sliced
1 tablespoon olive oil
Salt and pepper to taste
Smoked Paprika optional

For the Lemon Dill Yogurt Sauce

½ cup plain Greek yogurt
Juice of 1 lemon
3 garlic cloves
¼ cup chopped fresh dill or ½ teaspoon dried dill
Salt and pepper to taste

For the Salmon

10 ounces salmon fillets two 5 oz fillets
1 teaspoon olive oil
Salt and pepper to taste
½ teaspoon smoked paprika optional

For the Bowls

2 cups arugula

Get Recipe Ingredients

Instructions

Preheat the oven to 450°F.
Place the sliced onion and bell pepper on a baking sheet. Drizzle with olive oil and season with salt and pepper. Toss to coat.
1 red onion, 1 red bell pepper, 1 tablespoon olive oil, Salt and pepper, Smoked Paprika
Roast for about 20 minutes, or until tender and lightly charred. If you prefer more charring, broil for a minute or two longer, watching carefully to avoid burning. Remove from the oven and set aside.
While the vegetables roast, prepare the sauce. Add the Greek yogurt, lemon juice, garlic, and dill to a blender or small food processor. Blend until smooth. Season with salt and pepper to taste.
½ cup plain Greek yogurt, Juice of 1 lemon, 3 garlic cloves, ¼ cup chopped fresh dill, Salt and pepper
Place a baking sheet in the oven and increase the oven temperature to 500°F (or as high as your oven temperature will go. Some, like the Breville linked here, only go to 480°F).
Dry the salmon fillets with a paper towel and place them on a piece of parchment paper. Brush both sides lightly with olive oil and season with the salt, pepper, and optional smoked paprika.
10 ounces salmon fillets, 1 teaspoon olive oil, Salt and pepper, ½ teaspoon smoked paprika
Carefully transfer the parchment with the salmon onto the hot baking sheet. Reduce the oven temperature to 275°F.
Bake for 10–12 minutes, or until the salmon reaches an internal temperature of 125°F.
Remove the salmon from the oven. Remove the skin and, with a fork, flake the salmon into bite-sized pieces.
Divide the arugula or spinach between two bowls. Top with the roasted vegetables and salmon.
2 cups arugula
Drizzle each bowl with about 3 tablespoons of the lemon dill yogurt sauce and serve immediately.

Notes

Note: If you have two ovens, you can save time by baking the veggies and the salmon at the same time.

Nutrition