A simple, balanced dinner made for busy weeknights.
Some nights, you just need a meal that’s nourishing, satisfying, and easy to get on the table. Enter the Weeknight Wellness Bowl! With fluffy rice, roasted broccoli, and your choice of salmon or crispy-edged tofu, this simple dinner brings together a few everyday ingredients for a meal that feels as good as it tastes.
Everything comes together with minimal prep and just one sheet pan for the protein and veggies. Finish it with your favorite sauce, and dinner is served!
Recipe at a Glance
- Prep time: 5–10 minutes
- Cook time: 20 minutes
- Total time: About 30 minutes
- Servings: 3–4
- Cooking method: Sheet pan and stovetop
- Dietary options: Gluten-free adaptable, dairy-free, and vegetarian or vegan with tofu
Ingredients
- 2 cups cooked rice
- 1 lb salmon fillet or 1 block firm or extra-firm tofu, pressed and drained
- 1 lb broccoli, cut into florets and washed
- 2 tbsp avocado oil, divided
- Soy sauce or teriyaki sauce, for serving (optional)
A few easy swaps: Use brown rice, white rice, or your favorite grain. You can also swap broccoli for Brussels sprouts, green beans, or another vegetable you have on hand.
How to Make It
1. Prepare the rice
Cook your rice according to the package instructions. If you have leftover rice in the fridge, this is a great way to use it and make dinner even quicker.
2. Roast the broccoli
Preheat your oven to 400°F. Add the broccoli florets to a sheet pan and toss with 1 tablespoon of avocado oil. Spread them out in an even layer and roast for about 20 minutes, or until tender with lightly browned edges.
3. Cook the salmon or tofu
While the broccoli roasts, prepare your protein.
- For salmon: Place the salmon on a lined baking sheet, drizzle with the remaining tablespoon of avocado oil, and bake at 400°F for approximately 12–20 minutes, depending on thickness, until it is flaky and fully cooked.
- For tofu: Cut the pressed tofu into cubes, toss with the remaining tablespoon of avocado oil, and spread on a baking sheet. Bake at 400°F for approximately 20–30 minutes, turning halfway through, until the edges are golden.
For easier cleanup, you can cook the protein and broccoli on the same sheet pan if space allows. Add the protein at the appropriate time so everything finishes together.
4. Build your bowl
Divide the cooked rice among three or four bowls. Add the roasted broccoli and salmon or tofu, then finish with a drizzle of soy sauce or teriyaki sauce if desired.
Dig in and enjoy!
Why This Bowl Is a Weeknight Favorite
Simple ingredients, minimal fuss. You don't need a long ingredient list or complicated cooking techniques to put together a satisfying dinner.
A mix of nutrients. Rice provides carbohydrates for energy, salmon or tofu contributes protein, and broccoli adds fiber and a variety of vitamins and minerals. Avocado oil helps bring the ingredients together with a little added fat.
Easy to customize. Switch up the grain, use whichever protein you prefer, or add extra vegetables based on what's in your fridge.
Great for meal prep. Make extra rice and roast additional vegetables to create easy lunches for the next day. Store the components separately in airtight containers in the refrigerator and reheat as needed.
Make It Your Own
Want to give your bowl a little extra flavor? Try one of these simple additions:
- Sesame & ginger: Add sesame seeds, sliced green onions and ginger.
- Sweet and savory: Drizzle with teriyaki sauce and sprinkle with sesame seeds.
- Fresh and bright: Add a squeeze of lemon or lime and fresh herbs.
- A little heat: Finish with chili crisp or your favorite hot sauce.
The Bottom Line
Healthy weeknight dinners don't have to be complicated. This Weeknight Wellness Bowl is a flexible, no-fuss meal you can make with everyday staples and adapt to whatever you're craving.
Save it for your next busy evening, or prep the ingredients ahead of time for an easy lunch or dinner throughout the week.