Salmon Wellness Bowl with Eggs, Mushrooms & Avocado
This Salmon Wellness Bowl is a perfectly balanced, Mediterranean-inspired, non-spicy meal packed with high-quality protein, healthy fats, and micronutrients. Flaky salmon, jammy eggs, sautéed mushrooms, and creamy avocado make it ideal for weight management, muscle recovery, and overall wellness.
Prep: 15 minutes
Cook: 18–20 minutes
Total: ~35 minutes
Serves: 2–3
Ingredients
Salmon
2 salmon fillets (120–150 g each)
1 tablespoon olive oil
1 teaspoon lemon zest
½ teaspoon garlic powder
Salt & black pepper to taste
Eggs
3 large eggs
Mushrooms
2 cups mushrooms, sliced
1 teaspoon olive oil
Pinch of salt & pepper
Avocado
1 large ripe avocado, sliced
Lemon juice (to prevent browning)
Bowl Base
Cooked quinoa, brown rice, or mixed greens
Baby spinach or arugula (optional)
Simple Lemon Dressing
1½ tablespoons olive oil
1 tablespoon fresh lemon juice
½ teaspoon Dijon mustard
Salt & pepper to taste
Instructions
1. Cook the Salmon
Preheat pan or grill to medium heat.
Rub salmon with olive oil, lemon zest, garlic powder, salt, and pepper.
Cook 3–4 minutes per side until flaky and lightly golden.
Rest and gently break into chunks.
2. Boil the Eggs
Soft-boiled: 6½ minutes
Medium: 8 minutes
Hard-boiled: 10 minutes
Cool, peel, and slice.
3. Saute the Mushrooms
Heat olive oil in a pan.
Cook mushrooms 5–7 minutes until golden and tender.
Season lightly.
4. Prepare Dressing
Whisk olive oil, lemon juice, Dijon (if using), salt, and pepper.
5. Assemble the Wellness Bowl
Add grains or greens as the base.
Arrange salmon, eggs, mushrooms, and avocado on top.
Drizzle with lemon dressing.
Finish with cracked black pepper or fresh herbs.
Tips for Best Flavor
Don’t overcook salmon—keep it juicy.
Use jammy eggs for the best texture.
Add cucumber or cherry tomatoes for freshness.
Frequently Asked Questions
Is this bowl good for weight loss?
Yes—high protein, healthy fats, and low refined carbs.
Can I meal prep this?
Yes. Store salmon, eggs, and mushrooms separately for up to 3 days.
Can I eat this cold?
Absolutely—it works great as a chilled wellness bowl.
Nutritional Information
Calories: 480 kcal
Protein: 36 g
Carbohydrates: 18 g
Fat: 30 g
Omega-3: High
Fiber: 6 g