Name: Mediterranean Salmon & Cucumber Quinoa Meal Prep Bowl
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4 bowls
Ingredients: 1 cup (240 ml) quinoa, rinsed; 1 3/4 cups (420 ml) water; 4 salmon fillets (5 oz / 140 g each), skinless; 1 tablespoon (15 ml) olive oil, for the salmon; 2 tablespoons (30 ml) fresh dill, chopped; 2 tablespoons (30 ml) fresh flat-leaf parsley, chopped; 1 teaspoon (5 ml) kosher salt, divided; 3 tablespoons (45 ml) extra virgin olive oil, for the dressing; 3 tablespoons (45 ml) lemon juice; 1 teaspoon (5 ml) dried oregano; 1 English cucumber, diced; 1 cup (240 ml) cherry tomatoes, halved; 1/3 cup (80 ml) Kalamata olives, halved

Mediterranean Salmon & Cucumber Quinoa Meal Prep Bowl

Baked herb-crusted salmon over lemon oregano quinoa with cucumber, tomatoes and olives.

By the Bowlyra kitchen Updated November 11, 2026

Prep

20 min

Cook

15 min

Total

35 min

Makes

4 bowls

Salmon is one of the few fish that reheats reasonably well, and it's also good cold over a grain salad, which suits meal prep. The quinoa salad is dressed with lemon and oregano so it tastes bright straight from the fridge.

Why this recipe works

A grain salad dressed with acid and oil holds up for days in the fridge, and baked salmon can be eaten cold or warmed gently.

Ingredient notes

Kalamata olives add salt, so taste the salad before adding more.

Common mistakes

Reheating salmon in the microwave on high, which dries it out.
Dressing hot quinoa with the cucumber, which wilts it.

What to serve with it

A spoonful of hummus or tzatziki.

Meal prep

Best within 3 days because of the fish.

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Cooking tips

Undercook the salmon very slightly if you plan to reheat it. Keep tomatoes whole or halved, not diced, so they don't release too much juice.

Swaps and variations

Use canned salmon or chicken. Use farro for a chewier base (not gluten-free).

Storing and reheating

Refrigerate within 2 hours for up to 3 days. Eat cold or reheat gently at 50% microwave power.

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