A poke bowl is a traditional Hawaiian dish that has the rare ability to transition across cultures without losing its original appeal.
It's a deliciously affordable entry into the healthy dining scene, and it's fueling a new type of fast casual dining experience.
In this blog, we've gathered some of our favorite poke bowl recipes and prep tips so that you can seamlessly integrate this healthy dish into your restaurant menu.
What Makes a Great Poke Bowl?
Base
A traditional poke bowl starts with a base of sushi rice.
However, some recipes use a base of brown rice, quinoa, soba noodles, or mixed greens.
You could even create a base of spiralized zucchini or roasted sweet potatoes if you want to pack more veggies into the meal.
Protein
The highlight of every poke bowl is the protein.
A classic poke bowl uses raw ahi tuna or salmon. If you plan to use raw fish in your restaurant dishes, be sure to follow the FDA guidelines, including freezing the fish before serving it.
Other protein options include chicken, beef, tofu, and tempeh.
Toppings
Toppings are where your diners get to play around with different ingredient combos until they create their own signature poke bowl.
There is a wide variety of vegetables, fruits, nuts, and grains that complement practically any poke bowl base and protein.
Here are just a few topping options:
Avocado
Cucumber
Radishes
Edamame
Pineapple
Apple
Sesame seeds
Macadamia nuts
Nori strips
Sauces
No poke bowl is complete without a flavorful sauce that ties the whole dish together.
Traditional poke sauce is made with soy sauce, sesame oil, and rice vinegar.
You can also add sugar, honey, or maple syrup to give it a touch of sweetness. Aromatics like garlic and ginger give poke sauce extra flavor, too.
Some poke bowl recipes deviate from the traditional sauce and use condiments like spicy mayo, gochujang, and kosho sauce.
9 Deliciously Healthy Poke Bowl Ideas
1. Spicy Ahi Poke
This spicy tuna poke recipe elevates the heat by adding sambal oelek to the marinade.
The recipe only calls for a few additional toppings, so the ahi tuna is the starring role in this dish.
However, you can always add some fresh seasonal veggies if you want to incorporate more flavors and textures.
Mix a marinade of soy sauce, sambal oelek, sesame oil, and aromatics.
Combine cubed ahi tuna with the marinade and let it sit in the fridge for 30 minutes.
Add macadamia nuts and garnish with green onions.
2. Salmon And Avocado Poke
Wild salmon and avocado are an irresistible superfood combination.
Salmon is one of the best sources of omega-3 fatty acids, which support your heart health, and avocados are full of healthy fats, fiber, vitamin K, and other nutrients.
This recipe combines the two ingredients in a nutritious, filling, and delicious dish that your health-conscious diners will rave about.
Toss cubed salmon with a marinade of soy sauce, sambal oelek, sesame oil, ginger, and salt.
Spread cooked rice on the bottom of a bowl, then top it with the marinated salmon and avocado slices.
Garnish with green onions and sesame seeds.
3. Southwest Summer Poke Bowl
One of the best things about a poke bowl is its ability to transcend cultures.
This recipe, for instance, puts a Southwestern spin on the traditional Hawaiian meal.
Bell peppers, black beans, and an avocado garlic sauce all provide some Tex-Mex flair, making the miles between Hawaii and the Southwest melt away.
Rinse and dry the tuna before cutting it into half-inch pieces.
Mix together black beans, cilantro, bell peppers, jalapeno, garlic oil, and seasonings.
Layer cauliflower rice, pineapple slices, cucumber slices, the black bean salad, and the diced tuna, and drizzle avocado garlic sauce over the bowl.
4. Vegan Beet Poke Bowl
Every restaurant should offer at least one or two vegan meals so that plant-based diners feel welcome.
This beet poke bowl is fully vegan and makes a healthy, colorful, and delicious addition to your menu.
Simmer cubed beets in water until they're fork tender, then remove them from the heat and drain them.
Mix a marinade of soy sauce, sesame oil, rice vinegar, ginger, lime, and a sweetener. Coat the cooked beets in the marinade.
Prepare a base of rice, noodles, or greens, and add the marinated beets, green onions, and cilantro.
5. Plant-Based Tofu Poke Bowl
This tofu poke bowl is perfect for vegan and vegetarian diners looking for a filling and hearty meal.
Marinated tofu and shelled edamame both offer tons of plant-based protein, and the entire bowl is packed full of fiber and micronutrients.
Press extra firm tofu to remove excess moisture, and cut it into small cubes.
Marinate the tofu in the poke sauce for 30 minutes, then cover it with corn starch and cook it in a skillet until all sides are evenly browned.
Assemble the poke bowl by layering mixed greens, rice, shelled edamame, cucumber, green onions, avocado, and tofu.
Garnish with green onions and sesame seeds.
6. Spicy Rainbow Poke Bowl
Presentation should never be overlooked when developing new restaurant menu items.
Fortunately, poke bowls are one of the most Instagram-worthy meals out there.
This rainbow poke bowl recipe incorporates rich colors from salmon, mango, purple cabbage, avocado, and more.
Toss cubed tuna and salmon in a marinade of soy sauce, mirin, sesame oil, and sriracha.
Combine mayonnaise, sriracha, sesame oil, and ginger to create a spicy sauce.
Lay down a base of sushi rice, and top with the fish, purple cabbage, avocado, mango, cucumbers, pickled ginger, and cilantro.
7. Yellowfin Tuna Poke Bowl
This yellowfin tuna poke bowl is a classic and delicious recipe from Top Chef winner Brooke Williamson.
The dish keeps flavors pure and simple with traditional ingredients like seaweed, sesame seeds, and roasted macadamia nuts.
Prepare the shoyu sauce by whisking together soy sauce, sugar, rice vinegar, mirin, sesame oil, garlic, and ginger.
Slice tuna into large chunks, and add scallions, onion, seaweed, chili flakes, sesame seeds, and shoyu sauce.
Top with macadamia nuts, more sesame seeds, and Hawaiian lava salt.
8. Teriyaki Chicken Poke Bowl
While traditional poke bowls contain fish, chicken also makes a great poke protein.
This recipe is a great way to introduce poke bowls to diners who may not love fish.
Bake chicken for 10 to 15 minutes, then brush it with teriyaki sauce and broil it until the sauce is caramelized.
Prepare a spicy mayo vinaigrette by combining mayonnaise, sesame oil, rice vinegar, lime juice, and sriracha.
Layer sushi rice, teriyaki chicken, and other toppings of choice, then drizzle with the vinaigrette.
9. Keto-Friendly Poke Bowl
A traditional poke bowl may contain starchy rice, but that doesn't mean that keto dieters have to miss out on all the fun.
With a few substitutions, you can prepare an incredible low-carb poke bowl for your keto diners.
All you have to do is swap the sushi rice for cauliflower rice and stick with low-carb toppings like avocado, mushrooms, sesame seeds, cabbage, and edamame.
Marinate cubed salmon in tamari sauce, sesame oil, lime juice, and sriracha.
Combine shredded lettuce and cooked cauliflower rice in a bowl, then top with the marinated salmon.
Add vegetable toppings such as cabbage, avocado, sesame seeds, and scallions.
Top with a drizzle of spicy mayonnaise.
Spice Up Your Menu With Fresh and Flavorful Poke Bowls
Poke bowls are an easy fit in commercial kitchens and a proven hit with health-conscious consumers.
If it's time to spruce up your menu, think about adding this delicious and versatile meal to the rotation.
Hitchcock Farms is here to help with our lineup of premium produce. Your best dishes start with the freshest ingredients, and you can count on us to always grow, pack, and deliver the very best.
FAQ
What is a poke bowl?
A poke bowl is a traditional Hawaiian dish that was originally consumed by fishermen who would slice up reef fish and serve them with whatever ingredients they had on hand.
The classic Hawaiian poke bowl is a simple assembly of raw, marinated fish cubes, rice, and vegetables. Every poke bowl recipe is made unique with a little culinary creativity.
Can I make poke bowls ahead of time?
Most proteins used in poke bowls will last two to four days in the fridge, so you can make the meal a couple of days ahead of time.
Your poke bowl may taste even better the day after preparing it because all the flavors will have had time to mingle.
Are there vegetarian or vegan poke bowl options?
Poke bowls are a fantastic option for a vegan or vegetarian menu because it's easy to pack them full of plant-based ingredients.
For example, tofu, edamame, and mushrooms all make great protein sources for a plant-based poke bowl.
What fresh vegetables go well in a poke bowl?
Some of our favorite veggies to include in a poke bowl include Napa cabbage, shredded carrots, diced cucumber, chopped celery, and radishes.
