20 Healthy Poke Bowls (+Easy Recipes) (2024)

From classics like marinated ahi tuna to inventive meals with chicken, tofu, and even watermelon, these poke bowls are healthy, fresh, and light.

More importantly, they’re incredibly delicious!

20 Healthy Poke Bowls (+Easy Recipes) (1)


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Seriously – I could have a poke bowl for breakfast, lunch, and dinner, and crave them again the next day.

They originated in Hawaii but soon caught fire worldwide for their fresh and exciting flavors.

And while poke bowls roughly translate to ‘diced fish salad,’ you don’t always have to include fish to enjoy these unique poke bowl recipes.

They’re a little like sushi bowl recipes. So if you enjoy those, these poke bowl recipes are worth checking out!

1. Hawaiian Poke Bowl

First, let’s start with the basics. Classic Hawaiian poke bowls use marinated ahi tuna as the star of the show.

Ahi tuna earns a bright, acidic, and spicy kick marinated in sesame oil, rice vinegar, and lime juice with a little bit of honey.

Add crunchy veggies like cucumber, sliced radishes, avocado for a savory kick, and fruit for a touch of sweetness.

Arrange over a bed of rice, close your eyes, and pretend you’re in Hawaii!

2. Homemade Ahi Tuna Poke Bowls

Don’t have a lot of time to dedicate to meticulously chopping veggies? These homemade ahi tuna bowls are quick and straightforward but delightfully bright and colorful.

To save time, opt for a bag of prepackaged salad mix that does all the chopping for you.

Marinate your tuna for up to 2 hours, and pair with warm rice and a salad mix for an insanely easy and healthy dinner.

3. Poke Bowl Recipe with Sriracha Mayo

Everything is better with sriracha mayo! It incorporates two heat sources, sriracha sauce and wasabi paste, with a salty kick from soy sauce.

Since the sauce is so spicy, include plenty of sweet fruit in your bowl to combat the sweetness.


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Avocado adds extra creaminess, while diced fruit such as mango helps to marry those rich flavors together.

4. Chicken Poke Bowl

Does marinated raw fish make you a little uneasy? Chicken is a fantastic alternative for a healthy protein kick that doesn’t involve hunting down sushi-grade fish.

To make things even easier, opt for rotisserie chicken and shred it into pieces before throwing it into your bowl. It’s perfectly moist and flavorful, and you won’t need to fire up the oven!

Pair chicken with veggies such as edamame (for added protein), micro greens, cauliflower, onion, and carrots.

5. Spicy Salmon Poke Bowls

Marinated salmon is an excellent alternative to ahi tuna. It’s a little easier to track down at your local market and so flavorful!

Marinate cubed salmon in an easy marinade made from soy sauce, rice wine vinegar, sriracha, and sesame oil.

Paired with pickled cucumbers and a creamy sriracha sauce, it packs in so much flavor without packing in the calories.

6. Spicy Kimchi Ahi Poke

I love kimchi because it’s crunchy, spicy, and oh-so healthy. It contains antioxidant compounds and vitamins A and C. Plus, it’s excellent for gut health.

The ingredients jump off the plate when combined with marinated ahi tuna and creamy avocado.

You can also tinker with this recipe and add more diced veggies and microgreens for even more nutrition and flavors.

7. Vegan Poke Bowl + Tofu Poke

If raw fish makes you uneasy (or you want to keep it vegan), authentic poke bowls sometimes swap marinated fish for tofu.

The tofu in this dish marinates in the same way as fish, and the porous properties of tofu absorb all of those rich flavors from tamari, ginger, and sesame oil.

Layer with fresh ingredients such as avocado, carrots, radishes, and red cabbage, and garnish with crunchy sesame seeds.

8. Loaded Plant-Based Poke Bowls

These loaded plant-based poke bowls are another great way to celebrate fresh veggies without fish, meat, or even dairy.

Sauteed tofu adds a meaty texture to this dish and a boatload of umami flavors.

Pair with perfectly diced veggies such as cucumbers, carrots, and radishes. Throwing in edamame adds more protein, savory chewiness, and bright green colors.

9. Sushi Poke Bowls

Making sushi at home is a trial in patience. If you haven’t quite gotten the hang of rolling sushi, this sushi poke bowl is like a deconstructed sushi roll.

It marries all of the delicate flavors of sushi in one compact bowl.

Marinated ahi tuna, creamy avocado, and an added crunch from fresh veggies make this recipe taste just like your favorite sushi.

10. Vegan “Scallop” Poke Bowl with Sesame Lime Sauce

I’ll be honest – this is one of the most beautiful poke bowls I’ve ever seen. It’s almost too pretty to eat!

While it may look like it uses scallops, those delicious little spheres are grilled oyster mushroom stems. They bring a ton of meaty umami flavors and look insanely pretty.

Pair with bright plums, zucchini, avocado, and carrots to represent all of the colors of the rainbow.

11. Shrimp Poke Bowl

This shrimp poke bowl looks like summer on a plate.

Delicately pink shrimp adds flavor and a chewy texture that pairs well with crunchie veggies.

Because shrimp is naturally sweet, don’t forget the spicy sriracha sauce!

12. Honey and Garlic Prawn Poke Bowl

Prawns are very similar to shrimp, but they are slightly sweeter with a chewier texture. They’re buttery, sweet, and delicious when paired with honey and garlic!

To combat the sweet flavors from the honey and garlic prawns, add fresh and pickled veggies to your bowl to combat the sweetness.

It’s the perfect poke bowl that comes together in a snap and celebrates the veggies of summer.

13. Seared Steak Poke Bowl

Are you ready for something a little meatier? This seared steak poke bowl is incredibly filling without feeling overly heavy. It’s a great way to indulge in steak without a post-dinner nap.

What I love most about this meaty poke bowl is that it keeps things light with pineapple, fresh veggies, and creamy avocado.

It’s a perfect light meal to serve when you have a big appetite but want to keep calories low.

14. Vegetarian Poke Bowl

This impressive poke bowl proves that you don’t need fish or meat for a satisfying meal.

While it may look like it contains marinated tuna, those deep red cubes are marinated watermelon! They’re bright and crisp with a spicy punch from cayenne pepper.

Pair with crunchy veggies and perfectly steamed rice, and you won’t miss the fish.

15. Watermelon Poke Bowl

Who needs ahi tuna when you have fresh watermelon? When chopped into cubes, marinated watermelon looks like marinated tuna, but it’s bright, spicy, and insanely healthy.

Since watermelon is high in fiber (and low in protein), add edamame for a protein boost.

Pair with avocado for creaminess, chopped greens, and tart mango for an explosion of fresh flavors.

16. Ahi Tuna Poke and Mango Salad

Fire up Instagram because this ahi tuna poke and mango salads demand a photo session before diving in.

The bright red from marinated ahi tuna pops against a background of yellow mango and green avocado.

Oh, and it’s incredibly bright and delicious, too!

17. Avocado Tuna Poke Salad Bowl

If you want to keep calories low, this avocado tuna poke salad bowl swaps rice for various nutritious greens.

Seaweed salad, cucumbers, spring lettuce mix, and avocado serve as a nutritious base for your savory marinated ahi tuna.

Drizzle with a sweet and tart mango dressing to marry all those rich flavors.

18. Sesame Ginger Tofu Poke Bowl

Sesame ginger tofu bowls are another excellent example of delivering massive flavors without the need for fish or meat.

It infuses a simple tofu marinade with sesame, lime, and ginger that absorbs all those fantastic flavors.

Pair with red cabbage, carrots, avocado (for creaminess), and any seasonal vegetables with just a drizzle of lime juice.

19. Spicy Rainbow Poke Bowls

What’s great about this spicy recipe is that you can tinker with flavors that marry perfectly with spicy cubed salmon or tuna.

To achieve all the colors of the rainbow, don’t just select green veggies!

Carrots, purple cabbage, avocado, edamame, and pickled ginger are all great options.

Opt for purple rice to replace white or whole wheat rice for even more color.

20. Hawaiian Shrimp Poke Bowl

Are you looking for a great way to use extra veggies in your fridge?

The great thing about this simple shrimp poke bowl is that the slightly sweet shrimp works well with just about anything you have on hand.

Some great suggestions include carrots, corn, pineapple, sweet onion, and micro greens. For an added spice punch and crunch, wasabi peas work so well with sweet shrimp!

20 Healthy Poke Bowls (+Easy Recipes) (2)

20 Healthy Poke Bowls (+Easy Mains)

Have hearty, healthy, and tasty meals with these colorful poke bowls! Whether you serve them for breakfast, lunch, or dinner, they won’t disappoint.


  • Hawaiian Poke Bowl

  • Homemade Ahi Tuna Poke Bowls

  • Poke Bowl Recipe with Sriracha Mayo

  • Chicken Poke Bowl

  • Spicy Salmon Poke Bowls

  • Spicy Kimchi Ahi Poke

  • Vegan Poke Bowl + Tofu Poke

  • Loaded Plant-Based Poke Bowls

  • Sushi Poke Bowls

  • Vegan “Scallop” Poke Bowl with Sesame Lime Sauce

  • Shrimp Poke Bowl

  • Honey and Garlic Prawn Poke Bowl

  • Seared Steak Poke Bowl

  • Vegetarian Poke Bowl

  • Watermelon Poke Bowl

  • Ahi Tuna Poke and Mango Salad

  • Avocado Tuna Poke Salad Bowl

  • Sesame Ginger Tofu Poke Bowl

  • Spicy Rainbow Poke Bowls

  • Hawaiian Shrimp Poke Bowl


  • Select your favorite recipe.
  • Organize all the required ingredients.
  • Prep a delicious recipe in 30 minutes or less!
20 Healthy Poke Bowls (+Easy Recipes) (3)

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20 Healthy Poke Bowls (+Easy Recipes) (2024)


What is a healthy poke bowl? ›

To create a healthier poke bowl, you may want to opt for a whole grain or vegetable base, limit excess oil and condiments, and choose a lower mercury variety of fish or plant-based protein.

What are the ingredients in poke bowls? ›

Standard poke bowl recipes have a few key components: A base (usually sushi rice), protein (traditionally Ahi tuna, salmon, chicken, or tofu), a sauce (used to flavor the protein), and a garnish (often pickled ginger, wasabi, and sliced green onions).

Are poke bowls good for cutting weight? ›

Originally Answered: Is a poke bowl good for weight loss? In general, this type of dish is extremely nutritious. A typical poke is an excellent nutritious choice because it's packed with omega 3 fats, nutrient-dense vegetables, and few calories and processed carbohydrates.

What is the best protein for poke bowls? ›

The amount of calories they have can change, depending on what you choose for your bowl. To keep your poke bowl healthy, go for proteins like tuna or salmon, add lots of veggies, and be careful not to use too much sauce.

What is the healthiest rice for poke bowls? ›

Brown rice. You can use a variety of things for these poke bowls, but to keep things healthy, I like to use brown rice. I have a rice maker, so it makes perfect rice every single time, but if you don't, you can also pick up a carton of your favorite brown rice at your local chine restaurant.

What is the most popular poke bowl? ›

Tuna is the most-popular base, but the dish can include a wide mix of seafood. In fact, the Hawaiian word poke translates as “to slice or chop.” The dish can be found pretty much everywhere on the islands, in variations like octopus poke with wasabi, salmon poke with roe and ahi shoyu poke.

What sauce is best on poke bowl? ›

Meet our Delicious Poke Bowl Sauces
  • Ponzu. The Ponzu sauce is a tangy, sesame based sauce with a hint of fresh citrus. ...
  • Gochujang. This savory sauce is not for the faint of heart. ...
  • OG Sauce. You won't find this sauce anywhere else, it is so original it even has a secret recipe! ...
  • Siracha Aioli. ...
  • Coconut Ginger.
Jun 21, 2017

What is the crunchy stuff on poke bowl? ›

The Chia on Top

There's nothing like biting down on a mouthful of poke and hearing the satisfying crunch of tempura flakes, chia seeds, crispy beets, or crispy onions. Alternatively, you can keep it green and top off your poke bowl with cilantro and scallions.

What is the orange stuff in poke bowls? ›

Tobiko, or flying fish roe, are those crunchy, bright-orange fish eggs pressed into the outside of California rolls. Masago come from a different fish and are smaller, less crunchy, and duller in color.

Is poke bowl really healthy? ›

Poke is packed with omega-3 fatty acids, the crucial fat that helps keep your heart healthy and protect you from heart disease. Getting enough omega-3 fatty acids each day helps contribute to a lower blood pressure and heart rate and also improves other potential heart disease risk factors.

Is poke bowl Hawaiian or Japanese? ›

Poke is a traditional Hawaiian dish and sushi originates in Japan. Hawaiian food takes a lot of influence from Japanese food, but poke is Hawaiian. Traditionally, poke is made from ahi tuna or octopus (tako) that has been roughly cut into bite sized pieces and marinated with whatever was on hand.

Are chicken poke bowls healthy? ›

Did we mention Poké bowls are good for you? They're packed with nutrients from ingredients like avocado, mushrooms, and carrots. By mixing it all together, you get a powerhouse meal. Poké bowls have become a go-to for quick, healthy eating thanks to their nutritional value.

Is plain white rice healthy? ›

Many people consider white rice an “empty” or “bad” carb since it loses nutrients when the bran and germ are removed. However, white rice is typically enriched with added nutrients such as iron and B vitamins. So while brown rice does have more nutrients than white rice, white rice is still considered nutritious.

Are Poke bowls generally healthy? ›

While poké bowls are generally healthy, they are also tasty enough to overeat (accidentally, of course). If you are watching your caloric intake, consider splitting your bowl with a friend or saving the rest for later.

Is a poke bowl healthier than sushi? ›

Poke Bowls Win by TKO!

Poke bowls and sushi are both healthy meal options and contain similar ingredients, but there's a clear winner here. Move over, sushi! It's time for a fresher, healthier option to take its turn in the spotlight.

How many calories in a typical poke bowl? ›

For example, a poke bowl with mixed greens, ahi, vegetables, and a sauce will only be around 400 to 500 calories.

How many calories does a typical poke bowl have? ›

The number of calories in a poke bowl can vary widely depending on the ingredients and portion size. A standard serving can range from 500 to 800 calories. It's essential to be mindful of the toppings and sauces you choose if you're watching your calorie intake.

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