Gluten-Free Poke Bowl

Bright and refreshing, this gluten-free poke bowl bursts with fresh flavors and satisfying textures. Tender protein, crisp vegetables, and a zesty sauce come together for a vibrant and customizable meal.

Prep: 5 min Cook: 20 min Total: 25 min Serves: 4

At a glance: This medium lunch recipe yields 4 servings in about 25 minutes (5 min prep, 20 min cook). It uses 8 ingredients — including cooked sushi rice, protein of choice, fresh vegetables of choice — and walks through 5 steps. Updated October 25, 2026. Browse more lunch recipes or return to all gluten-free recipes.

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Cross-Contamination Warning for Gluten-Free Poke Bowl: When preparing this lunch recipe, soy sauce is brewed with wheat, so use tamari or soy sauce labeled gluten-free, plus gluten-free noodles if using them. Check sesame seeds and furikake-style toppings, and keep imitation crab out of the bowl.

Gluten-Free Notes for Gluten-Free Poke Bowl: This recipe is designed to be entirely free from gluten-containing grains. We rely on naturally gluten-free bases like rice and quinoa, and gluten-free alternatives for sauces and noodles.

Scale Recipe:

servings

Ingredient amounts update automatically

Ingredients

Shop links on this page are for cooked sushi rice, quinoa, or gluten-free noodles, gluten-free soy sauce or tamari, fresh lemon juice or rice vinegar. Buy the package that says gluten-free. A shared production line is the usual risk with these pantry items. As an Amazon Associate, we earn from qualifying purchases, at no extra cost to you. Confirm the product is labeled gluten-free before you buy.

1 cup cooked sushi rice, quinoa, or gluten-free noodles Shop
1 cup protein of choice (sushi-grade fish, cooked chicken, shrimp, pan-fried tofu, or chickpeas)
2 cups fresh vegetables of choice (e.g., shredded carrots, sliced cucumber, edamame, avocado, shredded red cabbage)
2 tbsp gluten-free soy sauce or tamari Shop
1 tbsp fresh lemon juice or rice vinegar Shop
1 tsp sesame oil Shop
1/4 tsp grated fresh ginger (optional)
1/4 tsp minced garlic (optional)

Instructions

1 Prepare your base by cooking sushi rice, quinoa, or gluten-free noodles according to package directions, which typically takes about 15-20 minutes. Once cooked, fluff the rice or noodles and set aside to cool slightly.
2 While the base cooks, prepare your protein. If using fish, cube it into bite-sized pieces. If using chicken or shrimp, cook them through until no longer pink and tender, about 5-7 minutes. Pan-fry tofu until golden brown and slightly crispy, approximately 8-10 minutes. Ensure any marinades or seasonings used are gluten-free.
3 Wash and prepare your fresh vegetables by slicing, dicing, or shredding them into bite-sized pieces. This step should take about 5 minutes, ensuring a variety of colors and textures for your bowl.
4 In a small bowl, whisk together the gluten-free tamari or gluten-free tamari, fresh lemon juice or rice vinegar, sesame oil, grated ginger, and minced garlic (if using). This dressing should take about 1 minute to combine and will form the flavor base for your poke bowl.
5 Assemble your poke bowls by dividing the cooked base among four bowls. Top each with your prepared protein and an assortment of fresh vegetables. Drizzle generously with the prepared dressing, ensuring an even coating over all ingredients. Serve immediately for the freshest taste and texture.

Nutrition (per serving)

320

Calories

18g

Protein

36g

Carbs

16g

Fat

Fiber

358mg

Sodium

Tips & Notes

Buy fish sold for raw use, keep it very cold, and cube it right before mixing. If you have any doubt about the fish, choose the cooked protein option.
Toss the fish with the tamari sauce no more than 15-30 minutes before serving. Longer, and the salt and acid start to change its texture. Use tamari labeled gluten-free.
Season the warm sushi rice with a splash of rice vinegar, then let it cool to room temperature before topping, so the cold fish stays cold.

Common questions

What cross-contamination risk is specific to Gluten-Free Poke Bowl?

Check cooked sushi rice, quinoa, or gluten-free noodles, protein of choice, fresh vegetables of choice before they go into Gluten-Free Poke Bowl. Soy sauce is brewed with wheat, so use tamari or soy sauce labeled gluten-free, plus gluten-free noodles if using them. Check sesame seeds and furikake-style toppings, and keep imitation crab out of the bowl.

Which gluten-free swaps does Gluten-Free Poke Bowl use?

Gluten-Free Poke Bowl relies on 2 tbsp gluten-free soy sauce or tamari. Keep those gluten-free-labeled products in place of a gluten-containing flour or sauce.

Learn More

The Complete Cross-Contamination Guide

Keep your kitchen and meals safe from gluten cross-contamination.

Hidden Sources of Gluten You Never Knew Existed

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