Last updated on April 13th, 2024

Easy Steps to Layer a Keto-Friendly Poke Bowl

Nowadays, poke bowls are all the rage! But the best part is that you don’t have to go to a restaurant to enjoy one. Let alone stick to the traditional Hawaiian dish with raw fish.

You can easily make a keto-friendly poke bowl at home by using leftover cooked fish or meat and any fresh, low-carb vegetables you have on hand.

By the way, drizzling sugar-free orange teriyaki dipping sauce over your low-carb poke bowl takes it to another level.

In this post, I’m going to show you how to assemble a delicious and healthy keto-friendly poke bowl with ingredients you may already have at home.

I used Orange Teriyaki Salmon Bites as my main protein, which I had left over from the other night.

Using leftover salmon bites to make poke bowls for dinner meant making dinner for the entire family a breeze and effortless!

But you can use any leftover cooked fish or protein, for that matter, be it chicken, pork or beef.

Instead of rice, I’ll be using cauliflower rice as the base layer and adding in some vibrant veggies to make it even more nutritious.

Plus, it’s going to be low-carb, keto-friendly and packed with high protein.

Additionally, you may not even realize it, but the process of making a poke bowl, whether it’s low carb or not, incorporates healthy fats and omega-3s, which are beneficial in maintaining a healthy eating habit.

Feel free to experiment with various ingredients to create a personalized meal that’s good for you.

What is a Keto-Friendly Poke Bowl

A poke bowl that is suitable for the keto and low-carb diet consists of fresh raw fish, typically tuna or salmon, served over a bed of cauliflower rice or other low-carb alternatives.

Leafy greens and low-carb vegetables, such as avocado and cucumber, are added to the bowl, and an Asian dressing is drizzled over the top to flavour the dish.

Additionally, sesame seeds, nuts and other crunchy toppings complete the dish.

A keto-friendly poke bowl is an excellent option for anyone starting the keto diet since it is high in healthy fats and proteins but low in starchy carbs.

Origins of a Poke Bowl

Poke bowls originated from Hawaii. They usually consist of white sushi rice or sticky rice layered with veggies, delicious sauces, and toppings thrown in the bottom layer.

Also, poke means ‘cut pieces,’ and it refers to cubed or sliced raw fish, such as tuna or salmon. Essentially, the rice acts as an adhesive, making it easier to eat the vegetables with chopsticks – the traditional way.

Poke bowls are really fresh and healthy, which is why they’ve become so popular recently. By the way, it’s pronounced Poh-Kay – just in case you were wondering!

What’s to love about a Keto-Friendly Poke Bowl?

• This delicious meal uses cauliflower rice in place of sushi rice, making it contain fewer carbs than a regular poke bowl, so it’s perfect if you’re counting macros. 
• It is super quick to make, and you won’t have to worry too much about cooking. Besides, the cauliflower rice layer is even a breeze to prepare.
• To make it even better, throw in your favourite low-carb veggies that you have at hand and customize the poke bowl to fit in with your low-carb lifestyle. 
• Assembling a poke bowl is a fun way to conveniently prepare a filling lunch or dinner that’s both healthy and flexible and the whole family can enjoy.

Ingredient Suggestions

Cauliflower Rice

• If you’re looking for a low-carb alternative to sushi rice, which acts as the base layer to a poke bowl, then riced cauliflower is a great option.
• You can also try other healthier grains like quinoa and cous cous in moderation or a low-carb alternative like shirataki (konjac) rice. To soften cauliflower rice, sauté it in a pan with some oil and a little bit of water. Cook it until it becomes soft and fluffy. You can add some spices or just salt and pepper to taste.

Protein

• Any protein can be used in a poke bowl. If you choose to use raw fish, such as salmon or tuna, make sure to purchase sushi-grade fish to avoid the risk of food poisoning. Tofu is a great vegan option, while cooked meats like chicken or pork are also suitable. Additionally, cooked salmon – which is what I am using in my poke bowl today – is a delicious and healthy addition to this dish.

Leafy Greens

• Adding leafy greens to a poke bowl is an excellent way to incorporate folic acid into your diet. Spinach, seaweed, shredded lettuce, kale, mustard greens, watercress or bok choy are all great options.

Vegetables

• Fresh cucumbers, carrots, green onions, and red onions are great for adding to your bowl. Or toss in some red cabbage, zucchini, edamame or radishes. Wasabi peas, bean sprouts, and red pepper are just a few of the many low-carb vegetables available.
• To mix things up, experiment with chopping them in different ways. For example, long julienne strips work well, or you can dice them. Also, to mix things up, pickled vegetables like beets and peppers would be great additions to building your poke bowl.

Dressings & Oils

• To enhance the taste and texture of the ingredients in a poke bowl, various sauces and oils can be added in moderation. Sriracha, garlic sauce, spicy mayo, orange teriyaki sauce and soy sauce are perfect flavourings.
• A homemade sweet chilli oil like the one I made to drizzle over Edamame Hummus would taste delicious on a keto-friendly poke bowl.
• Avocado mayo and sesame oil are low-carb options to bring your poke bowl together, adding unique flavours.

Fruits

• Apples and oranges add carbs to a poke bowl, but a few slices of oranges can balance out the spiciness. Watermelon, grapes, blueberries, kiwi and raspberries are low-carb options. Mangoes and pineapple bring a wonderful tropical theme to your low-carb bowl but add them in moderation.

Garnishes

• Sesame seeds, scallions, crispy seaweed, chilli flakes, and garlic flakes can add texture and flavor to your bowl. Many of these items can be found at home.

Ingredients to Avoid

• When it comes to eating rice, it’s important to keep in mind that it is a high-carb grain. Similarly, soy sauce can be high in sodium, and many vegetables contain high levels of carbohydrates.
• To balance out your meal, it’s a good idea to be mindful of these factors. Additionally, it’s important to be aware of the hidden macros that can be present in oils and sauces. One way to avoid consuming these hidden macros is to make your own sauces at home.

Easy Steps to Layer a Keto-Friendly Poke Bowl

Layer a keto-friendly poke bowl using leftover protein and fresh ingredients you have on hand. I used leftover salmon bites. To save time, I prepared ahead and chopped everything into bite-sized pieces.

Chop up some cauliflower florets, pulse them in a food processor until they resemble rice, and sauté them in a heated pan with oil and a little bit of water until it’s tender.

1) Add a low-carb base layer and some leafy greens

To begin, grab a serving bowl and fill it with warm sautéed cauliflower rice. Fluff it up a bit to make it look more appealing. You can add some sauce, but don’t go overboard since cauliflower rice can become soggy after assembling the poke bowl.

Then, add some leafy greens, such as spinach, along one side of the bowl.

2) Arrange the ingredients along the outer edges

Arrange the ingredients along the outer edges of the bowl to act as a barrier and hold other ingredients in place, preventing them from sinking into the cauliflower rice.

Once you’ve done that, it’s time to add your choice of protein. In my case, I had some cooked leftover salmon cubes, which I arranged off to the side of my keto bowl.

3) Arrange fruits and vegetables in the gaps

Now, pop in some slices of fruit and thinly sliced or cubed vegetables in the gaps between the greens in your bowl, leaving the middle section empty for now, then watch your poke bowl start to become a colourful and delicious dish.

4) Build up your Poke Bowl

Fill the middle section with some fresh and vibrant edamame or peas. This will add a nice, subtle crunch and a pop of bright green colour to your dish. To balance out the flavours and colours of your poke bowl, add slices of rich, creamy avocado along one edge of the bowl.

5) Finish Layering the Keto Poke Bowl

To add more texture to the bowl, you can finish off by placing stringy vegetables like bean sprouts and thinly sliced green onions in any gaps. Additionally, you can also incorporate other complementary ingredients such as chopped nuts, seeds or pickled vegetables.

6) Drizzle oil or dressing

Drizzle your favourite low-carb dressing, spicy mayo, or hot sauce over your poke bowl. I used leftover orange teriyaki dipping sauce to flavour my keto poke bowl (the recipe is on the card below).

Best way to eat a Keto-Friendly Poke Bowl

• Eat your low-carb poke bowl the same way as a regular poke bowl, with chopsticks- the traditional way.
• However, if you can’t wait to dig into your bowl, then a fork or spoon will be just fine!
• The poke bowl is meant to be savoured by enjoying each individual ingredient rather than being mixed together.
• Don’t forget to flavour your poke bowl even further with extra sauce or spiced oils.
• And, of course, using a deep-serving bowl will help keep the ingredients packed in place as you pick them out.

Carbs and Serving Notes

under 15g net carbs

Assembling a keto-friendly poke bowl uses a mix of low-carb vegetables and protein of your choice.

Just keep in mind that I used vegetables that I had on hand, about one and a half cups of riced cauliflower as my base layer, and then added vegetables in 1/4 cup amounts.

You’ll need to adjust the amounts if you are counting macros, but based on the amounts I used, one serving of this bowl is about 11.5g of net carbs.

Considering the actual carb amount is 28g, it’s still a good way to incorporate it into a low-carb diet.

Keto-friendly Poke Bowl Tips

• When making poke bowls, it’s a good idea to use low-carb ingredients.
• If you’re using raw fish, make sure it’s sushi grade.
• To keep the carb count down, stick to 2-3 main vegetables, avoiding high-carb options like carrots.
• Experiment with different flavours to create your own unique poke bowl.
• To make meal prep easier, prepare extra ingredients for leftovers.
• Preparing cauliflower rice ahead of time can also save time.
• Finally, add dressings and oils just before serving to prevent the “rice” layer from getting soggy.

Prepare a Poke Bowl Ahead

Poke bowls are easy to meal prep, and many storage containers are transportable. They have sections to keep ingredients separate and can be found online in bulk. Single-serve containers are also a great way to make use of leftovers, and they also work well to keep cooked salmon, chicken, or raw fish fresh.

These containers allow you to prepare meals that can last for the next few days while maintaining the freshness of the ingredients for up to 3-4 days. 

However, to avoid ending up with a soggy base layer of cauliflower rice, it’s best to layer ingredients around it rather than place them on top.

Store sauces and oils separately in small jars or containers and add them to your poke bowls when ready to eat. This will ensure that the flavours are not compromised and the ingredients stay fresh until you are ready to enjoy them.

Ordering a Keto-Friendly Poke Bowl at a Restaurant

• It’s simple to order a keto-friendly poke bowl at your favourite restaurant. Many places now cater to different diets, and you can request cauli-rice, a bed of zucchini noodles, or even a healthier quinoa option instead of rice.
• Look at other dishes on the menu that can be turned into a poke bowl. For instance, a grilled chicken with rice and vegetable dish can be made into a poke bowl by asking the server to replace the rice with cauli-rice, slice the chicken, and then arrange the vegetables with it in a bowl.
• Alternatively, you can pick a salad on the menu and ask the server to add cauliflower rice and protein to it for you. Many restaurants are certainly accommodating these days.
• I sometimes pick a protein in the starters, since appetizers usually are protein-based, like chicken satay, then I order a quinoa or cauli rice if they have it and ask them to add some vegetables. That way, it’s not too expensive either when you order a starter as your main meal. Mix and match according to your preference.
• Opt for a drizzle of oil or dressing on the side so you can control the amount you add to your personalized poke bowl.

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