This easy shrimp poke bowl recipe is my lighter take on the takeout favorite, ready in 15 minutes with no mayo. Juicy sautéed shrimp, pickled cucumber, edamame, and brown rice come together with a bright honey-soy dressing, at 431 calories and 32 grams of protein per bowl.
Shrimp Poke Bowl At A Glance
- ✅ Recipe Name: Easy Shrimp Poke Bowl (15 Minutes!)
- 🕒 Ready In: ~15 minutes (10 prep, 5 cook)
- 👪 Serves: 4
- 🍽 Calories: ~431 per serving
- 💪 Protein: ~32 per serving
- 🥣 Main Ingredients: Fresh or frozen shrimp, Persian cucumber, brown rice, edamame, avocado, soy sauce, honey, Dijon, ginger, garlic, mango or pineapple
- 📖 Dietary Info: High-protein, easily gluten-free (use tamari), easily dairy-free (swap butter for oil)
- ⭐ Why You'll Love It: A lighter, no-mayo shrimp poke bowl that tastes like the poke shop version and comes together in 15 minutes.
SUMMARIZE & SAVE THIS CONTENT ON
I order poke constantly, so I set out to make a version at home that I'd actually reach for on a Tuesday. The first few attempts taught me two things. I sauté the shrimp in butter instead of boiling, which gives them crisp, golden edges instead of a watery, rubbery texture.
The other change was the sauce. The heavy mayo dressings most shrimp poke bowls use felt too rich for something I wanted to eat weekly, so I built a honey-soy dressing instead. It's brighter, it's lighter, and after testing this on repeat, it's become my real go-to weeknight dinner.
If you like the sweet-savory-crunchy thing this has going on, you'll want to round the bowl out. I'll usually serve it with my spicy cucumber salad or some crispy air fryer sesame green beans on the side. My family and I love rotating this recipe with my teriyaki salmon bowls and healthy fried rice throughout the week.
Jump to:
- Shrimp Poke Bowl At A Glance
- What Is a Poke Bowl?
- Why You'll Love This Shrimp Poke Bowl
- Is the Shrimp Raw or Cooked?
- Ingredients You'll Need
- Ingredient Substitutions & Variations
- How to Make Shrimp Poke Bowls (Step-by-Step)
- Top Tips + Notes From My Kitchen
- How to Store and Meal Prep
- Shrimp Poke Bowl FAQs
- More Seafood Recipes You'll Love
- 📖 Recipe
- 💬 Comments
What Is a Poke Bowl?
Poke (pronounced "poh-kay") is a Hawaiian dish of diced raw fish served over rice with vegetables and a savory sauce. The word means "to slice" or "to cut crosswise" in Hawaiian, which describes the cubed fish at its center. Traditional poke uses raw ahi tuna or salmon tossed in soy sauce and sesame oil.
This shrimp poke bowl is a cooked twist on that idea. Instead of raw fish, it uses sautéed shrimp, so it's a good option if you'd rather skip raw seafood or just love shrimp. It keeps the parts that make poke worth craving, like the rice base, the fresh vegetables, and a sauce that ties it all together, but swaps in a honey-soy dressing in place of the usual sesame-soy or mayo.
Why You'll Love This Shrimp Poke Bowl
- Ready in 15 minutes: The shrimp sauté in about 5, and everything else comes together while they cook.
- Lighter than takeout: A honey-soy dressing instead of heavy mayo keeps it at 346 calories and 32 grams of protein per bowl.
- No raw fish: Sautéed shrimp means you get the poke experience without sourcing sushi-grade fish.
- Made for meal prep: The components hold for up to 4 days, so you can build bowls ahead and eat all week.
- Easy to adapt: Swap the rice, change the protein, or make it gluten-free, dairy-free, or low-carb (full swaps below).
Is the Shrimp Raw or Cooked?
The shrimp in this poke bowl is cooked. Unlike traditional poke that uses raw sushi-grade fish, shrimp should always be cooked before eating, since raw shrimp can carry bacteria that cause foodborne illness. I sauté mine for about 2 minutes per side until pink and opaque, which is the visual cue that they've reached a safe internal temperature of 145°F.
Ingredients You'll Need
Shrimp Poke Bowl:
- Shrimp: I recommend peeled and deveined shrimp to save time. Fresh or frozen, both work. Just thaw frozen shrimp first.
- Butter: Adds rich flavor to sautéed shrimp. Swap for olive oil to keep it dairy-free.
- Rice: Use your favorite. Jasmine, basmati, brown rice, or sushi rice all make great bases. I usually go with brown rice, the same base I use in my furikake salmon bowls.
- Toppings: This is where you can get creative. I love edamame, avocado, mango, pineapple, sesame seeds, green onions, and a drizzle of sriracha.
Quick Pickled Cucumber Salad
- Persian cucumbers: These stay extra crisp, but English cucumbers work too.
- Rice vinegar: Gives the cucumbers that classic tangy flavor.
- Honey: Just a little for balance and a touch of sweetness.
Easy Poke Bowl Dressing:
- Soy sauce: Go for low-sodium, or use tamari to keep it gluten-free.
- Honey: Balances the salt and brings the dressing together.
- Dijon mustard: Adds a subtle tang and a little depth.
- Garlic and ginger: I like fresh, but garlic powder and ground ginger work in a pinch.
Scroll to recipe card for quantities!
Ingredient Substitutions & Variations
- Make it gluten-free: Use tamari or gluten-free soy sauce in place of regular soy sauce.
- Make it dairy-free: Cook the shrimp in olive oil or avocado oil instead of butter.
- Make it low-carb or keto: Use cauliflower rice or a salad base instead of rice.
- Make it vegan: Replace the shrimp with tofu.
- Use quinoa: Swap quinoa for the rice for extra protein and a different texture.
- Use kelp noodles: A fun, low-carb base if you want to skip rice entirely.
- Use salmon: Swap in salmon, cooking it 1 to 2 minutes longer, or use sushi-grade salmon raw. If you love a salmon base, my teriyaki salmon buddha bowls use the same idea.
- Use tuna: Use sushi-grade ahi tuna instead of shrimp. No cooking needed, just toss with soy sauce, ginger, or the honey-soy dressing.
- Want it extra crispy? A shrimp tempura poke bowl works too, just bread and fry the shrimp instead of sautéing. I haven't tested a tempura version here, but it's a popular variation.
- Make it spicy: Toss the shrimp with sriracha or chili flakes before cooking for extra heat.
How to Make Shrimp Poke Bowls (Step-by-Step)
- Season the shrimp. Pat the raw shrimp dry with a paper towel, then season with salt and pepper. Drying them first helps them brown instead of steam.
- Sauté the shrimp. Cook in butter over medium heat for about 2 minutes per side, until pink and crispy with golden edges.
- Build the bowl. Add rice to your bowl, then top with the pickled cucumber salad, avocado, green onion, and either mango or pineapple.
- Add the dressing. Drizzle the honey-soy poke dressing over the top and serve.
Top Tips + Notes From My Kitchen
- Pat the shrimp completely dry first: Any water on the shrimp makes them steam instead of sear. A quick pat with a paper towel is the difference between crisp golden edges and pale, rubbery shrimp.
- Don't walk away while they cook: Shrimp go from perfect to overcooked in under a minute. Two minutes per side is all they need, and they're done the moment they turn pink and opaque.
- Use warm rice when you assemble: Warm rice slightly softens the toppings and pulls the bowl together. I keep frozen brown rice on hand to make this even faster on a weeknight.
- Dress it right before eating: Add the honey-soy dressing just before serving so the rice and veggies stay crisp instead of going soggy.
- Built for meal prep: Keep the shrimp, rice, and toppings in separate containers for up to 4 days, and add the avocado and dressing fresh when you're ready to eat.
How to Store and Meal Prep
This shrimp poke bowl is built for meal prep. The key is keeping everything separate until you eat.
- Storing: Keep the cooked shrimp in an airtight container in the fridge for up to 4 days. Store the rice, toppings, dressing, and avocado separately. Build each bowl right before eating so nothing goes soggy.
- Enjoy cold or warm: Eat it cold or at room temperature. If you prefer warm shrimp, heat just the shrimp for a few seconds and leave the rest cold.
- Freezing: Skip freezing assembled bowls, since the veggies and avocado don't hold up well. You can freeze plain cooked rice on its own.
Shrimp Poke Bowl FAQs
The shrimp is cooked. Unlike traditional poke made with raw sushi-grade fish, shrimp should always be cooked because raw shrimp can carry harmful bacteria. Cook it until pink and opaque, to an internal temperature of 145°F.
Pat the shrimp dry, season with salt and pepper, and sauté in butter over medium heat for about 2 minutes per side until pink and crispy. Drying the shrimp first helps it sear instead of steam.
Yes. Thaw the shrimp fully and pat it dry before cooking so it browns properly.
Sushi rice gives the most traditional poke texture, while brown rice adds fiber and protein. Jasmine, basmati, quinoa, and cauliflower rice all work too.
This one is. Each bowl has 431 calories and 32 grams of protein, with lean shrimp, fresh vegetables, and a honey-soy dressing instead of heavy mayo.
Cooked shrimp keep for up to 4 days in an airtight container. Store the components separately and assemble just before eating.
More Seafood Recipes You'll Love
If you loved this shrimp poke bowl, here are a few more easy seafood recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Shrimp Poke Bowl Recipe
Ingredients
The Shrimp:
- 1 pound large shrimp, deveined and peeled
- 1 teaspoon salt
- ½ teaspoon black pepper
- 2 tablespoon butter
Pickled Cucumber Salad:
- 1 cup Persian cucumbers, sliced
- 1 tablespoon rice vinegar
- 1 teaspoon honey
- Pinch of red chili flakes
- Pinch of salt
Poke Dressing:
- ¼ cup low-sodium soy sauce, or Tamari if you are gluten-free
- 1 tablespoon Dijon mustard
- 2 teaspoon honey
- 2 large garlic cloves, minced
- 1 teaspoon fresh ginger, grated
The Bowls:
- 2 cups cooked jasmine, basmati, sushi, or brown rice
- ⅔ cup shelled edamame, warmed or chilled
- 1 large avocado, sliced or cubed
- 1 cup fresh mango or pineapple, cubed
- 2 tablespoon sesame seeds, for garnish
- 1 stalk green onion, thinly sliced
- Drizzle of sriracha sauce, optional for spice
Instructions
- Make the cucumber salad. In a small bowl, toss the cucumbers, rice vinegar, honey, chili flakes, and salt. Set aside.
- Make the dressing. Mix all the sauce ingredients together and place to the side.
- Dry the Shrimp. Pat the shrimp dry with a paper towel and generously season with salt and pepper.
- Cook the shrimp. Heat the butter in a large pan over medium heat. Add the shrimp in a single layer, working in batches if needed so they crisp rather than steam. Cook 2 minutes, then flip and cook 1 to 2 minutes more, until pink and cooked through.
- Assemble the bowls. Divide the rice among 4 bowls. Top with the cucumber salad, avocado, green onion, mango or pineapple, and shrimp. Garnish with sesame seeds and a drizzle of the poke dressing.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Karen Mitchell says
Absolutely delicious!!!! I made these in mason jars, so layered them in reverse order (sauce and shrimp on the bottom all the way to rice on top)
Sooooooo goood!🤤 And perfect for meal prep for the week.
Tati Chermayeff says
Hi Karen, thank you so much for leaving this glowing 5 star review. i love meal prepping this too!
Danielle M says
Super yummy, thank you.
Tati Chermayeff says
So happy to hear that 🙂 thank you for leaving a review! This is my go to dinner.