Healthy Choices Mains

Tuna Poke Bowl Recipe — Fresh Hawaiian-Style

Name: Pokébowl Small
Prep time: 60 min
Cook time: 30 min
Ingredients: 95 gr Chicken breast; 72 gr Cooked brown rice; 5 gr Sesame seeds; 1 drop Stevia sweetener; 5 ml Rice vinegar; 5 ml Lime juice; 25 ml Soy sauce; 20 gr Fresh or frozen mango; 20 gr Red pepper; 20 gr Cucumber; 20 gr Carrots; 30 gr Edamame; 15 gr Beansprouts; ½ tsp Sambal or chilli paste; 2 cloves garlic; 6 gr ginger

Chicken and mango poké bowl.

Serves

Calories

467 kcal

Cuisine

Hawaiian

★★☆☆☆ 2.3 from 3 votes. Add your rating

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On this page: What is it · What you need · Step by step · Serving & storage · Recipe card

This chicken and mango poké bowl is built around balance—fresh, light, and packed with contrasting textures. You get warm, savory chicken, naturally sweet mango, crunchy vegetables, and a clean soy-based dressing that ties everything together.

It’s a practical bowl: easy to prep, ideal for meal prep, and flexible depending on what you have on hand. The combination of rice, protein, and fresh toppings keeps it filling without feeling heavy.

The key is in layering: warm rice, juicy chicken, crisp vegetables, and a bright dressing added at the end.

What Is It?

A poké bowl is a popular Hawaiian dish that consists of a bowl filled with a base of rice, topped with marinated chicken as the protein choice, and garnished with a colorful array of fresh vegetables and fruits. This version of the poké bowl offers a twist by substituting the traditional raw fish with marinated chicken, making it a more approachable and everyday meal option. The beauty of a poké bowl lies in its structured arrangement where each component is carefully placed on top of the rice rather than mixed together, allowing the flavors and textures of each ingredient to shine through. To complete the dish, a light, salty, and slightly acidic dressing is drizzled over the bowl, enhancing the overall taste experience.

At a glance

Serves

Calories

467 kcal

Protein

32 g

Course

Main Course

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Why it works

01 Each part prepped separately

02 Mango adds sweetness and contrast

03 Ideal for meal prep

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What You Need

Exact amounts are in the recipe card

Equipment tip: For the rice base, the rice cooker we recommend makes consistent, fluffy rice for your poke bowl.

Base and Protein

cooked brown rice
chicken breast

Vegetables and Fruit

carrot
cucumber
red pepper
edamame
beansprouts
mango, fresh or frozen

Marinade

soy sauce
sambal or chili paste
garlic
ginger

Soy Dressing

soy sauce
lime juice
rice vinegar
stevia
sesame seeds

Step-by-Step Instructions

To build this chicken and mango poké bowl, you’re working with a mix of warm, cooked elements and fresh, crisp toppings. The goal is balance—savory, sweet, fresh, and slightly tangy all in one bowl.

For the base, you’ll need cooked brown rice. This gives the bowl structure and keeps it filling without being too heavy.

For the protein, use chicken breast, cut into bite-sized pieces. This will be marinated and cooked until caramelized and juicy.

Fresh vegetables bring crunch and color. You’ll need carrot, cucumber, and red pepper, all cut into small, even pieces so the bowl feels clean and easy to eat. Edamame and beansprouts add extra texture and a light, fresh bite.

Mango is what lifts the dish—it adds natural sweetness and contrast to the savory chicken. Use fresh or thawed mango, cut into cubes.

For the marinade and dressing, you’ll work with soy sauce, lime juice, rice vinegar, sesame seeds, a touch of stevia, garlic, ginger, and a bit of sambal or chili paste. This combination gives you depth, acidity, and a slight kick without overpowering the bowl.

Everything comes together with simple tools: a pan or grill for the chicken, a pot or rice cooker for the rice, a knife for prep, and a small bowl or blender for the dressing.

When following this recipe, it’s important to prepare each component separately before assembling them at the end. Start by cooking the rice according to the package instructions to ensure it’s perfectly cooked and fluffy. Next, prepare a variety of fresh vegetables such as cucumbers, bell peppers, and cherry tomatoes by washing, peeling, and chopping them into uniform pieces for a visually appealing dish. Marinate the chicken in a flavorful mix of herbs, spices, and oil before cooking it to juicy perfection. The marination process helps infuse the chicken with delicious flavors and keeps it moist during cooking. For the dressing, combine ingredients like olive oil, vinegar, honey, and herbs to create a tasty and complementary sauce that ties all the components together. When assembling the dish, make sure to layer the ingredients in a clean and structured manner to create an aesthetically pleasing presentation. Start with a base of rice, followed by layers of fresh vegetables, marinated and cooked chicken, and drizzle the dressing over the top. Repeat the layers to create a visually appealing and delicious dish that showcases each component beautifully.

1. Cook the rice

Cook the brown rice in boiling water or a rice cooker until tender.

Let it steam and slightly cool so it becomes fluffy rather than wet.

Freshly chopped vegetables on a wooden board

2. Prep the vegetables

Wash the carrot, cucumber and red pepper. Peel and grate the carrot, slice and seed the cucumber and dice it into small cubes, and chop the red pepper into small cubes.

Keep everything uniform in size for a clean bowl presentation.

3. Prep the mango and extras

Cut the mango into small cubes.

Prepare the edamame and beansprouts so everything is ready for assembly.

4. Marinate the chicken

Cut the chicken breast into bite-sized cubes.

In a bowl, mix soy sauce, sambal or chili paste, garlic and ginger. Massage the marinade into the chicken and let it sit for at least 30 minutes.

This step builds most of the flavor.

5. Cook the chicken

Heat a grill pan or skillet over medium-high heat.

Cook the chicken for about 8–10 minutes until fully done and lightly caramelized on the outside.

Let it rest briefly so it stays juicy.

6. Make the soy dressing

In a small bowl, combine soy sauce, lime juice, rice vinegar, stevia and sesame seeds. Blend with a stick blender until slightly emulsified.

The dressing should be light, slightly tangy, and balanced.

7. Build the bowl

Place the cooked rice as the base in a bowl or container.

Arrange the carrot, cucumber, red pepper, edamame, beansprouts and mango around the sides, and place the cooked chicken in the center.

8. Finish and serve

Pour the dressing over the chicken if serving immediately.

If storing, keep the dressing separate and add just before eating.

Serving & Storage

Serving

Serve the dish fresh, ensuring that the dressing lightly coats the chicken and rice. The presentation in the bowl should maintain a structured look, with the ingredients distinct rather than thoroughly mixed. This allows for each bite to offer a unique combination of flavors and textures, depending on how the ingredients are combined. For an optional finishing touch, consider sprinkling extra sesame seeds over the dish, adding a squeeze of lime for a burst of citrusy freshness, and incorporating fresh herbs if they are readily available to enhance the dish further.

Storing Leftovers

When preparing meals in advance, it’s beneficial to store the different components separately to maintain their individual freshness and flavors. For instance, store the cooked rice and chicken in separate airtight containers to prevent them from absorbing each other’s moisture and tastes. Keep the vegetables dry and chilled in the fridge to maintain their crispness and prevent wilting. Store the dressing in a sealed container to preserve its flavors and prevent it from affecting other components. By assembling the dish just before eating, you can ensure that everything remains fresh and crisp, enhancing the overall dining experience.

Rice and chicken	separate airtight containers
Vegetables	dry and chilled
Dressing	sealed, add just before eating

Pokébowl Small

A low calorie portion

Course Main Course

Cuisine hawaian

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Prep Time 1

Cook Time 30

Servings person

Calories 467

Equipment

1 Pan
2 Choppingboards
1 Knife

Ingredients

95 gr Chicken breast
72 gr Cooked brown rice
5 gr Sesame seeds
1 drop Stevia sweetener
5 ml Rice vinegar
5 ml Lime juice
25 ml Soy sauce
20 gr Fresh or frozen mango
20 gr Red pepper
20 gr Cucumber
20 gr Carrots
30 gr Edamame
15 gr Beansprouts
½ tsp Sambal or chilli paste
2 cloves garlic
6 gr ginger

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights:

Brown rice : 200 gr
Chicken 100 gr
Mango: 20 gr
Edamame beans: 35 gr
Carrots: 25 gr
Cucumber: 25 gr
Paprika: 25 gr
Beansprouts: 20 gr
Coriander
Sliced chili
Soy dressing: 35 gr

Instructions

Cook the rice in a pan with boiling water or rice cooker
72 gr Cooked brown rice
Wash the carrot, cucumber and red pepper.
Peel and grate the carrot.
20 gr Carrots
Slice the cucumber in two.
Scrape the seeds out of the cucumber parts with a spoon.
Chop the cucumber in small cubes
20 gr Cucumber
Chop the red pepper in small cubes
30 gr Edamame
Marinade Chicken
Cut the chicken breasts into bite-sized cubes
95 gr Chicken breast
In a small bowl, mix together the ginger, garlic, raw soy sauce and sambal oil.
25 ml Soy sauce, ½ tsp Sambal or chilli paste, 2 cloves garlic, 6 gr ginger
Marinate the chicken in the mixture for at least 30 minutes
Heat a grill or a skillet over medium-high heat. Grill or sauté the chicken until cooked through, about 8-10 minutes

Soy Dressing

In a small bowl, mix together the soy sauce, lime juice, rice vinegar, stevia and sesame seeds.
5 gr Sesame seeds, 5 ml Rice vinegar, 5 ml Lime juice, 25 ml Soy sauce, 1 drop Stevia sweetener
Blend the dressing with the stick blender.
Plating
Place the brown rice in a sealable container or bowl.
Arrange the vegetables around the sides and place the yakitori chicken in the centre.
If eating immediately, pour the desired amount of dressing over the chicken. If eating later, place the soy dressing in a small, sealable container.
20 gr Fresh or frozen mango, 20 gr Red pepper, 15 gr Beansprouts