BBQ Baked Salmon and Zucchini {+ Meal Prep Recipes}

These Honey BBQ Baked Salmon Bowls are the perfect meal prep recipe for a make ahead lunch or quick dinner. Protein Packed, Gluten Free, and Dairy Free. A healthy meal prep meal ready in 30 minutes!

Happy meal prep day ….. on a weekday?!  Yes, that’s a thing. Because I’m re-sharing UPDATED meal prep recipes. And because you can never have too many easy healthy salmon recipes in arsenal. Plus, we’re gearing up for more meal prep recipes and more pantry organization tips because, hello, school is just around the corner! WHOA!

So yes, this BBQ salmon meal prep recipe now has a PALEO option and video. I retested the recipe an all, plus rephotographed how to prep it in my favorite meal prep containers. Seriously, so easy. Now, let’s talk about how to meal prep salmon for the week and other easy meal prep recipes! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.

Healthy baked salmon – meal prep recipe

Have you ever had the desire to make a salmon dish but feel intimidated? Too chicken to make salmon? Haha, kidding kidding. But in all seriousness, I know so many that love eating fish, but preparing fish is a whole other story. Well, today is your day to overcome that fish making fear. And boy do I have the most perfect (and easy) baked salmon recipe for you. It’s basically our favorite way to eat it, plus these salmon bowls are perfect for meal prep!  BONUS!

So now you may be wondering….

• How do you choose the freshest fish (in this case, salmon),  let alone meal prep it? Hint – chose a fish that’s firm in the flesh and DOES NOT have a fishy smell. It should smell clean, fresh, and almost like the ocean. Ahhh! A  “fishy” odor is the first sign of a not so fresh fish. Also, take a look at the skin and scales: the fresher the fish, the brighter and more metallic the skin..

• Will it baked salmon last all week? Yes, as long as you cook it properly! 4-5 days should be good.
• What ingredients are best to use for meal prep and preparing fish?  More on that below. Keep reading. 🙂 
• How long does salmon take to prepare?? No time at all, just 10 minutes to 20 minutes!

Did I read your mind and then answer your thoughts? I sure hope so!

And now a little confession. You’re not alone with this whole fear of making fish and meal prep situation. You see, when I started to meal prep recipes for my husband’s lunches, it totally didn’t not come naturally, or feel simple. In fact, I complained. Shame on me. But you know what? Practice makes perfect, actually… practice makes PROGRESS!

how to meal prep salmon for the week (meal prep bowls)

The best part about this baked salmon meal prep recipe is that it takes little to no time to put together. All you need is a cooked grain (like quinoa) or cauliflower rice, zoodles (or any other kind of spiralized vegetable or or “riced” vegetable), no sugar added bbq sauce, avocado, honey, roasted seeds, delicious wild caught salmon fillets, and seasoning! This meal prep dish/bowl only takes 20 to 30 minutes to cook. It is that easy!

3 Factors to consider when it comes to meal prepping fish (and meal prep recipes in general)

1. Storage – Glass storage bowls, Mason Jars, Glass bento boxes, and stainless steel bento boxes are where it’s at ya’ll!
2. Freshness – Always wait to add dressings to the veggies last, before serving. Dressings and oils can be prepped on the side. Also, a fresh lemon or lime added to the meal prep container can help keep the veggies from turning brown too soon.
3. When it comes to preparing and storing baked salmon or fish, a simple light marinade with an acid (tomato, lemon, apple cider vinegar, or lime) will help it maintain flavor without the fish taste! A little goes a long way. Note –> Do not marinade fish (uncooked) for longer than 10 minutes. It will break down the flesh, causing it to become tough.  You can brush on more marinade after cooking, if desired.

What to serve (meal prep) with Baked Salmon:

The options are endless! In this case, we’re serving this BBQ baked salmon with loads of fresh veggies and healthy fats!

• Cauliflower rice (for paleo option) or Quinoa. Quinoa is the superfood “psuedo” grain that packs in extra plant based complete protein, not to mention a light/fluffy in texture for storage (p.s it’s easy to make in rice cooker).
• Sliced or Spiralized veggies. Pick a veggie that can hold it’s texture well. I picked zucchini because I feel like it pretty much goes with everything flavor wise, but also because you can create zoodles. Those seem to last longer in jars or bowls for meal prep. Just be sure to first extract extra water from the zucchini by pressing it with a towel. This will prevent it from becoming soggy later.

So ready to tackle this baked salmon meal prep recipe?? Basically killing two birds with one stone. NOURISHMENT and minimal ingredient MEAL PREP! Oh and you get  yet another super quick and EASY salmon recipe to try out. I swear, you will love it. Don’t tell my mom I just swore. Gasp!

How to Meal Prep Salmon – Honey BBQ Baked Salmon {Video}

Now, that being said, I know not everyone is a fish fan, so here are 5 other protein bowl meal prep recipes to inspire you! These meal prep bowls are from my beautiful blogging friends.  They are also meal prep/meal plan PROS!

Here are the links to the AMAZING healthy gluten free meal prep recipes (bowls) above!

1. Taylor (Food Faith Fitness) made Greek Chicken Bowls – 

2. BBQ Baked Salmon – Mine
3. Lexi’s (Lexi’s Clean Kitchen)  Thai Basil Turkey Bowls – 
4.  Gina’s (Running to the Kitchen) Shredded Mexican Beef Bowls 

5. Brittany’s (Eating Bird Food)  Curried Chickpea Bowls

6. Lee’s (Fit Foodie Finds)  Meal Prep Vegetarian Kung Pao Quinoa Bowls

Now it’s time to make these BBQ Baked Salmon Lunch (or Dinner) Bowls! You ready? Grab a few meal prep container/bowls, a baking pan, and pot. We’re gonna prep together.

Honey BBQ Baked Salmon and Zucchini {Meal Prep Recipe}

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★★★★★

4.7 from 3 reviews

• Author: Lindsay Cotter
• Total Time: 30
• Yield: 3-4 1x

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Description

Honey BBQ Baked Salmon Bowls {Meal Prep Recipe, Gluten Free, Dairy Free}

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Ingredients

Units USM Scale 1x2x3x

BBQ Baked Salmon:

• 10 to 12 ounces salmon fillet or four (3 ounce) fillets
• ½ cup gluten free unsweetened or low sugar BBQ sauce
• 1 Tablespoon apple cider vinegar
• ½ to 1 Tablespoon honey, to taste
• 1 teaspoon minced garlic (about 2 cloves)
• ¼ teaspoon black pepper
• pinch kosher salt + more for garnish

Plating or Meal Prep:

• 1 cup uncooked quinoa or 3 cups cauliflower rice (see notes)
• 2 cups water or broth for cooking quinoa
• pinch kosher salt
• 1 Tablespoon light olive oil
• 2 medium zucchini (spiralized) – See instructions for prep
• 1 small bunch cilantro, chopped
• Lemon wedge or lime wedges
• 1 ounce pumpkin seeds
• 1 avocado, sliced
• Kosher salt and pepper, to taste

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Instructions

Baked Salmon

1. Preheat the oven to 400F. Line a baking sheet with aluminum foil. Clean the salmon fillet(s) and place on the baking sheet. Set aside while making the sauce.
2. In a small bowl, whisk together BBQ sauce and remaining ingredients (vinegar, honey, garlic, black pepper and salt).
3. With a spoon or marinade brush, spread the marinade over the salmon fillet(s).
4. Place the salmon in the oven on the center rack and bake 10 to 12 minutes or until the salmon is almost completely cooked through at the thickest part. Be careful not to overcook, check salmon at 8 minutes as cooking times will vary based on the thickness of the fillet(s).
5. Broil 1 to 2 minutes until BBQ sauce is caramelized on the edge of the salmon. Sprinkle a pinch of salt over salmon after cooked.
6. Cut or break up salmon with fork.

Quinoa & Zucchini:

1. Cook quinoa according to instructions (on stove or rice maker) with 2 cup broth or water and oil mixed in. Cook until fluffy. Set aside. 
2. Julienne slice or spiralize the zucchini. PREP TIP – Sprinkle with sea salt and let zoodles sit in a colander to drain extra water. Remove and press the noodles dry with a towel to remove excess water.

Plating or Meal Prep:

1. Spoon ⅓ cup cooked quinoa onto plates to eat immediately or into meal prep bowls. Place 3 ounces baked salmon on top and brush extra BBQ sauce on top of the salmon, if desired.
2. Scoop 1 cup zucchini noodles next to the salmon followed by a sprinkle of pumpkin seeds.
3. Garnish with cilantro, splash of lemon or lime wedge juice, and avocado slices. Sprinkle with salt and pepper, to taste.
4.  Store in the fridge for up to 4 days in an airtight container. 

Notes

Substitutes – Use leftover cooked quinoa or gluten free grain of choice to save time. For a Whole 30 option, omit the honey and substitute cauliflower rice for quinoa.

Storage Tips – Store spiralized zucchini with a splash of lemon juice to stay fresh. 

Nutrition below based on quinoa option. This recipe will be closer to 300 calories and 12 carbs using cauliflower rice.

• Prep Time: 15 min
• Cook Time: 10 -15 min
• Category: main
• Method: bake
• Cuisine: main

Nutrition

• Serving Size:
• Calories: 407
• Sugar: 3.3 g
• Sodium: 509.2 mg
• Fat: 14.4 g
• Saturated Fat: 2.3 g
• Carbohydrates: 36.1 g
• Fiber: 5.3 g
• Protein: 35.3 g
• Cholesterol: 57.6 mg

Keywords: meal prep, salmon, paleo, bbq, healthy, zucchini, dairy free, gluten free, seafood

Do you meal prep? What’s your go to meal prep recipe? Baked Salmon Recipe?

Lay it on me folks!!

Cheers lovelies!