Keto Salmon Bowl with Avocado and Sesame
This warm bowl uses frozen salmon fillet, cubed and quickly pan-seared, though fresh salmon works just as well. With cauliflower rice as a filling base, creamy avocado and toasted sesame seeds, you get a versatile keto bowl with only 6 g net carbs per serving.
Key facts at a glance
- Total time: approx. 25 minutes, quick and versatile.
- Approx. 6 g net carbs and 55 g fat per serving.
- Ingredients: salmon, cauliflower rice, avocado, sesame seeds, spring onion, tamari.
- Frozen salmon works straight from the freezer, fresh salmon works just as well.
- A complete bowl as a main meal, perfect for meal prep.
Ingredients
1 large bowl as a main meal
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Frozen salmon fillet (or fresh salmon) | thawed, cubed | |||
| thawed, cubed | ||||
| Cauliflower | or frozen cauliflower rice | |||
| or frozen cauliflower rice | ||||
| Avocado | ½ avocado, sliced | |||
| ½ avocado, sliced | ||||
| Sesame oil | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Tamari | approx. 1 tbsp; sugar-free | |||
| approx. 1 tbsp; sugar-free | ||||
| Sesame seeds | - | |||
| Spring onion | 1 spring onion, finely sliced into rings | |||
| 1 spring onion, finely sliced into rings | ||||
Frozen or fresh salmon?
Frozen salmon is very convenient for this warm bowl: thaw for 30 minutes, cube and sear in the pan. The cubes are cooked through in 4 minutes and keep their shape. A bit of residual chill is no problem, the hot pan cooks the salmon evenly. Fresh salmon works just as well with the same cook time. If you prefer a raw poke-style bowl, use only sashimi-grade frozen salmon that has been frozen at -20 °C for at least 24 hours, which kills parasites. The warm version has no such requirement.
Preparation
Pulse the cauliflower in a blender into rice-sized pieces and sear in sesame oil for 5 minutes. Cube the salmon, season with salt, pepper and tamari, then sear briefly. Transfer to a bowl and top with avocado slices, sesame seeds and spring onion.
Why this salmon bowl fits a keto diet
Cauliflower rice (200 g) has only 3 g net carbs and replaces standard rice (45 g carbs per 200 g cooked). Avocado (½ piece, approx. 100 g) provides 15 g fat and only 2 g net carbs with plenty of potassium. With 200 g salmon, 2 tbsp sesame oil and 1 tbsp sesame seeds, the result is a very high-fat meal rich in monounsaturated fats.
Source: USDA FoodData Central, Avocado raw
Cauliflower rice as a rice substitute
Cauliflower rice is one of the best rice alternatives for keto: 80 % fewer carbs than rice and rich in vitamin C and fiber. Homemade (cauliflower in a blender) is cheaper and fresher than frozen.
Avocado for potassium balance
Half an avocado provides approx. 500 mg potassium, more than a banana, with only 2 g net carbs. Important on keto, since the kidneys excrete more potassium.
How do I serve and vary the salmon bowl?
Spoon straight from the pan into a deep bowl and top with avocado, sesame seeds and spring onion. From experience, the bowl is ideal for taking to work, just pack the components separately and assemble at the table.
Spicy topping
For an Asian kick, drizzle 1 tsp sriracha (check for sugar-free versions) or sprinkle a pinch of chili flakes over the finished dish. Pickled ginger (sugar-free) is also a great match.
Which tips help with the salmon bowl?
- Do not over-pulse the cauliflower, otherwise it turns mushy instead of rice-like.
- Sear the cauliflower rice dry in the pan so it does not get watery.
- Cut the salmon into 2 cm cubes, smaller pieces dry out.
- Slice the avocado at the very end so it does not brown.
- Toast the sesame seeds briefly in a dry pan before serving, it deepens the flavor.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 175 kcal | approx. 700 kcal | Very filling, complete main meal. |
| Very filling, complete main meal. | |||
| Fat | approx. 14 g | approx. 55 g | Approx. 71 % of calories from fat, avocado plus sesame oil plus salmon. |
| Approx. 71 % of calories from fat, avocado plus sesame oil plus salmon. | |||
| Net carbs | approx. 1.5 g | approx. 6 g | From cauliflower, avocado, sesame seeds, tamari. |
| From cauliflower, avocado, sesame seeds, tamari. | |||
| Sugar | approx. 0.8 g | approx. 3 g | Naturally from vegetables. |
| Naturally from vegetables. | |||
| Protein | approx. 10 g | approx. 42 g | High-quality protein from salmon. |
| High-quality protein from salmon. | |||
| Salt | approx. 0.5 g | approx. 1.8 g | From tamari and added salt. |
| From tamari and added salt. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Can I use fresh salmon instead?
Yes. Fresh salmon works just as well. Cube it and sear briefly in the pan, the cook time is identical.
Does the cauliflower rice have to be homemade?
No. Store-bought frozen cauliflower rice works just as well. Sear 200 g per serving in the pan straight from frozen, that saves 5 minutes of prep.
Can I use raw salmon?
Only with sashimi-grade frozen salmon that has been frozen at -20 °C for at least 24 hours. With standard frozen or fresh counter salmon, always cook through to be safe from parasites.
How long does the bowl keep?
Stored separately in the fridge, the components keep for 2 days. Slice the avocado only just before serving, otherwise it browns.