Mustard & Herb Crusted Salmon Meal Prep Bowls
Makes: 4 Servings
Per Serving: 34g Protein | 415 Cal
If you're looking for a nutritious, high-protein meal prep recipe that tastes gourmet but comes together with minimal effort, this Mustard & Herb Crusted Salmon is your new go-to. With a crispy parsley-panko topping, a sweet and tangy mustard glaze, and a bed of hearty grains and roasted vegetables, this dish is a complete meal that hits every note: protein-packed, fiber-rich, and full of flavor.
Whether you follow a high-protein diet, need quick meal prep ideas, or just want a way to make salmon more exciting, this recipe checks every box. It's ideal for anyone balancing fitness goals with a busy schedule.
Why You'll Love This Recipe
Protein-Rich: Each bowl contains 34g of high-quality protein from salmon.
Balanced Macros: With 30g carbs and 18g fat per serving, it’s ideal for post-workout recovery or a filling lunch.
Meal Prep Friendly: Bakes all on one sheet pan for quick prep and easy cleanup.
Flavorful but Clean: Dijon, maple, and lemon add brightness and depth without weighing it down.
Customizable: Swap the grain blend, use a different protein, or mix up the veggies based on what you have on hand.
Mustard & Herb Crusted Salmon Ingredients
For the salmon crust:
1/2 cup panko breadcrumbs
1/2 cup fresh parsley, finely chopped
1 tsp olive oil
For the mustard glaze:
3 tsp Dijon mustard
1 tbsp maple syrup
Juice of 1/2 lemon
For the bowls:
4 salmon filets (about 4 oz each)
1 bag of Trader Joe’s multigrain blend with vegetables (or any frozen precooked grain medley)
1 zucchini, chopped
6-8 spears of asparagus, chopped
4 tsp garlic powder
Salt and pepper, to taste
How to Make Mustard & Herb Crusted Salmon Meal Prep Bowls
1. Preheat Your Oven Preheat the oven to 425°F. Line a large baking sheet with parchment paper or foil for easy cleanup.
2. Mix the Panko Topping In a bowl, combine the panko, chopped parsley, and olive oil. Mix until the breadcrumbs are lightly coated and vibrant green from the herbs. Set aside.
3. Make the Mustard Glaze In a separate bowl, whisk together the Dijon mustard, maple syrup, and lemon juice. This will act as the glue for your crust and infuse the salmon with sweet and tangy flavor.
4. Prepare the Salmon Pat the salmon filets dry with a paper towel. Spread the mustard glaze evenly over the tops of the filets. Then sprinkle the panko-parsley mixture generously on top, pressing it lightly so it adheres.
5. Prep the Veggie Base In 4 meal prep containers (or directly on the sheet pan), place 1 cup of the multigrain blend in each. Top with chopped zucchini and asparagus. Sprinkle with garlic powder, salt, and pepper.
6. Roast Place the containers (or vegetables) and salmon filets on the baking sheet. Roast everything together for about 12-15 minutes, depending on the thickness of the salmon. The salmon should be cooked through and the crust golden brown.
7. Assemble & Store If baking separately, transfer the salmon to the containers once slightly cooled. Store in the fridge for up to 4 days.
Nutritional Info (Per Serving)
Calories: 415
Protein: 34g
Carbohydrates: 30g
Fat: 18g
This breakdown makes it ideal for those following a macro-conscious eating plan.
Ingredient Substitutions & Add-Ins
No parsley? Use basil, cilantro, or dill.
Low-carb option: Swap the grain blend for cauliflower rice or roasted spaghetti squash.
Add more fiber: Stir in spinach or kale with the vegetables.
Sweetener swap: Use honey or sugar-free maple syrup.
Need it to be dairy-free? This recipe is naturally dairy-free as long as your grain blend doesn’t contain cheese.
Make It Your Own
This recipe serves as a great base for customization:
Add a sprinkle of red pepper flakes for heat.
Include roasted cherry tomatoes or mushrooms.
Use a different fish like cod or halibut.
Serve it warm or cold — it’s delicious both ways.
Meal Prep Tips
Storage: Store in airtight containers in the fridge for up to 4 days.
Reheat: Microwave for 1-2 minutes or reheat in the oven at 300°F until warmed through.
Don’t overcook: Keep an eye on the salmon. Overbaking will dry it out.
Use parchment: To avoid sticking and make cleanup faster.
FAQs
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Yes, just make sure it’s completely thawed and patted dry before applying the glaze and crust.
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Quinoa, brown rice, farro, couscous, or even a lentil blend work well here.
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It can be! Use gluten-free panko or crushed rice crackers.
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Absolutely. You can roast them separately for more caramelization or sauté them on the stovetop.
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It should flake easily with a fork and reach an internal temp of 125-130°F for medium, 140°F for well-done.
Final Thoughts
This Mustard & Herb Crusted Salmon Bowl proves that meal prep doesn’t have to be boring or bland. In under 30 minutes, you’ll have four satisfying, protein-packed meals ready to go. With the bold flavor of Dijon mustard, brightness from lemon, and a satisfying crunch from herbed panko, it’s a dish you’ll actually look forward to.
Want more salmon recipes? Check out my Easy Salmon Sushi Bake and Sweet Chili Salmon and Pineapple
Mustard & Herb Crusted Salmon Meal Prep Bowls
This Mustard & Herb Crusted Salmon recipe is a protein-packed meal prep favorite featuring flaky salmon with a crispy panko-parsley topping and a tangy Dijon-maple glaze. Paired with hearty grains and roasted veggies, it’s an easy, macro-balanced lunch or dinner that comes together on a single sheet pan—perfect for busy weeks.
Ingredients
- For the salmon crust:
- 1/2 cup panko breadcrumbs
- 1/2 cup fresh parsley, finely chopped
- 1 tsp olive oil
- For the mustard glaze:
- 3 tsp Dijon mustard
- 1 tbsp maple syrup
- Juice of 1/2 lemon
- For the bowls:
- 4 salmon filets (about 4 oz each)
- 1 bag of Trader Joe’s multigrain blend with vegetables (or any frozen precooked grain medley)
- 1 zucchini, chopped
- 6-8 spears of asparagus, chopped
- 4 tsp garlic powder
- Salt and pepper, to taste
Instructions
- Preheat Your Oven Preheat the oven to 425°F. Line a large baking sheet with parchment paper or foil for easy cleanup.
- Mix the Panko Topping In a bowl, combine the panko, chopped parsley, and olive oil. Mix until the breadcrumbs are lightly coated and vibrant green from the herbs. Set aside.
- Make the Mustard Glaze In a separate bowl, whisk together the Dijon mustard, maple syrup, and lemon juice. This will act as the glue for your crust and infuse the salmon with sweet and tangy flavor.
- Prepare the Salmon Pat the salmon filets dry with a paper towel. Spread the mustard glaze evenly over the tops of the filets. Then sprinkle the panko-parsley mixture generously on top, pressing it lightly so it adheres.
- Prep the Veggie Base In 4 meal prep containers (or directly on the sheet pan), place 1 cup of the multigrain blend in each. Top with chopped zucchini and asparagus. Sprinkle with garlic powder, salt, and pepper.
- Roast Place the containers (or vegetables) and salmon filets on the baking sheet. Roast everything together for about 12-15 minutes, depending on the thickness of the salmon. The salmon should be cooked through and the crust golden brown.
- Assemble & Store If baking separately, transfer the salmon to the containers once slightly cooled. Store in the fridge for up to 4 days.
Nutrition Facts
Calories
415Fat
87 gCarbs
30 gProtein
34 gNutrition info is based off of estimates. They are calculated by taking the ingredients in this recipe and dividing them by the number of servings.
