Warm Spring Farro Chicken Salad

The first time I made this salad was on one of those Tuesdays that feels like spring is finally winning against winter. My windows were cracked open just enough to hear the neighborhood settling into evening. I wanted something that felt like sunshine but still had enough heft to satisfy. The farro cooking on the stove filled my whole apartment with this nutty warmth. Sometimes the best meals happen when you are just trying to use up what is in the fridge.

Last April my sister came over for what was supposed to be a quick catch-up lunch. She ended up staying for three hours and we picked at this salad the whole time. Something about the bright vegetables and that zesty dressing just makes conversation flow easier. She texted me later that she had forgotten how good simple food could taste.

Ingredients

• 1 cup farro: This ancient grain has the most wonderful nutty flavor and chewy texture that really holds up to all the fresh vegetables
• 3 cups water: Use this to cook your farro until it is tender but still has a little bite to it
• ½ teaspoon salt: A simple seasoning that brings out the natural sweetness of the grain
• 2 boneless skinless chicken breasts: About 10 ounces total, keep them moist by not overcooking
• 1 tablespoon olive oil: Rub this on the chicken before cooking to help it get golden and flavorful
• ½ teaspoon salt and ¼ teaspoon black pepper: The classic duo that makes your chicken sing
• 1 cup fresh or frozen peas: Little bursts of sweetness that remind you why you love spring
• 1 bunch asparagus: Trimmed and cut into 1-inch pieces, these add that perfect crunch
• 2 cups baby arugula or spinach: Peppery greens that stand up beautifully to the hearty farro
• 3 tablespoons extra-virgin olive oil: The base of your vinaigrette, use the good stuff here
• 2 tablespoons freshly squeezed lemon juice: Bright acidity that makes everything pop
• 1 teaspoon honey or maple syrup: Just enough to balance the tartness and bring everything together
• 1 teaspoon Dijon mustard: The secret that keeps your vinaigrette emulsified and creamy
• ½ teaspoon salt and ¼ teaspoon freshly ground black pepper: Season your dressing boldly so it can stand up to the grains
• 1 teaspoon finely grated lemon zest: Intense lemon flavor without adding more liquid
• ¼ cup crumbled feta cheese: Optional but adds a creamy tangy element I honestly cannot resist
• 2 tablespoons chopped fresh herbs: Parsley, mint, or chives add that final fresh note that makes it special

Instructions

Cook the farro:

In a medium saucepan, bring water and salt to a boil. Add farro, reduce heat, and simmer uncovered for 20-25 minutes until tender. Drain and set aside to cool slightly.

Prepare the chicken:

While the farro cooks, rub chicken breasts with olive oil, salt, and pepper. Grill or pan-sear over medium heat for 6-7 minutes per side, until cooked through. Rest for 5 minutes, then slice thinly.

Blanch the vegetables:

Bring a pot of salted water to a boil. Add asparagus and peas; cook for 2 minutes until bright green and just tender. Drain and rinse under cold water to stop cooking.

Make the vinaigrette:

In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest.

Assemble the salad:

In a large bowl, combine cooked farro, chicken slices, blanched asparagus, peas, and arugula or spinach. Drizzle with vinaigrette and toss gently to coat.

Serve:

Divide among plates. Sprinkle with feta cheese and fresh herbs, if using.

Save

My neighbor stopped by last weekend while I was tossing this together and ended up staying for dinner. She said she never thought grain salads could feel this special. There is something about the combination of textures that makes people slow down and actually enjoy their food.

Make It Your Own

I have made this salad with roasted vegetables in the fall and fresh tomatoes in the summer. The formula works because the farro is such a friendly base. Once you understand the rhythm of grains, protein, vegetables, and something bright, you can really play around.

The Farro Factor

Sometimes I cook double the farro and keep the extra in the fridge for quick lunches throughout the week. It reheats beautifully and actually seems to get better after a day or two. The grain soaks up flavors and develops this wonderful depth.

Timing Is Everything

The key is multitasking while the farro simmers away. Use that 25 minutes wisely and you will have dinner ready in no time. The vegetables cook in literally two minutes so have everything else ready before you drop them in the water.

• Set all your ingredients out before you start cooking
• Cut your chicken and vegetables while the farro simmers
• Whisk the vinaigrette right before you toss everything together

Save

This salad has become my go-to for nights when I want something that feels like a hug but also makes me feel lighter. Hope it finds its way into your regular rotation too.

Recipe FAQs

→ Can I make this ahead of time?

Absolutely. This dish travels well and tastes even better after flavors meld. Store components separately and combine before serving, or assemble up to 24 hours ahead and keep refrigerated.

→ What substitutes work for farro?

Try wheat berries, barley, or quinoa for similar texture. Brown rice offers a gluten-free option, though cooking times will vary slightly.

→ Is this served warm or cold?

Both ways work beautifully. Serve immediately while farro and chicken are still warm, or let cool to room temperature for a refreshing twist on grain bowls.

→ How do I store leftovers?

Keep in an airtight container in the refrigerator for 3-4 days. The farro will absorb some vinaigrette, so add a splash of fresh lemon juice before serving leftovers.

→ Can I grill all the vegetables?

Certainly. Grill asparagus alongside chicken for smoky depth. Add halved cherry tomatoes or bell pepper slices for variety and charred flavor.