Warm Spring Farro Chicken Salad

The first time I made this farro salad, it was actually accidental. I had planned to make a warm grain bowl but got distracted by a phone call, and everything cooled to room temperature while I chopped and talked. When I finally took a bite, I realized the coolness made everything taste brighter somehow.

Last spring, I served this at a brunch with friends who claimed they hated grain salads. They went back for seconds and actually asked for the recipe, which is how I know this one is a keeper. Something about the lemon vinaigrette makes everything taste fresh and new.

Ingredients

• 1 cup farro, rinsed: Farro has this wonderful nutty chew that holds up beautifully in salads. Pearl farro cooks faster if you are pressed for time
• 3 cups water: You will need this for boiling the farro. Salt it well because farro absorbs flavor as it cooks
• ½ teaspoon salt: For the cooking water. Farro needs seasoning from the inside out
• 2 boneless skinless chicken breasts: About 10 oz total works perfectly. Pound them slightly if they are thick so they cook evenly
• 1 tablespoon olive oil: Use this to coat the chicken before cooking. It helps the seasoning stick and promotes nice browning
• ½ teaspoon salt and ¼ teaspoon black pepper: Simple seasoning that lets the chicken shine. Do not be afraid of salt here
• 1 cup fresh or frozen peas: Sweet little pops of flavor that scream spring. Frozen work fine, just thaw them first
• 1 bunch asparagus: Trim and cut into 1 inch pieces. Look for bright green spears with tight tips
• 2 cups baby arugula or spinach: Arugula adds peppery bite while spinach stays mild. Use whichever calls to you
• 3 tablespoons extra virgin olive oil: For the vinaigrette. Use something you really like tasting because it shines here
• 2 tablespoons freshly squeezed lemon juice: Bright and acidic. Bottled juice will not give you the same zesty punch
• 1 teaspoon honey or maple syrup: Just enough to balance the acid. Honey adds floral notes while maple brings depth
• 1 teaspoon Dijon mustard: This is what keeps your vinaigrette from separating. Do not skip it
• ½ teaspoon salt and ¼ teaspoon black pepper: Season the dressing aggressively. It needs to punch through the grains
• 1 teaspoon finely grated lemon zest: This is where the real lemon flavor lives. Use a microplane if you have one
• ¼ cup crumbled feta cheese: Salty and creamy contrast. Leave it out if you need this to be dairy free
• 2 tablespoons chopped fresh herbs: Parsley, mint, or chives work beautifully. Use what you have or what looks best at the market

Instructions

Cook the farro:

In a medium saucepan, bring water and salt to a boil. Add farro, reduce heat, and simmer uncovered for 20 to 25 minutes until tender but still toothsome. Drain and set aside to cool slightly while you prep everything else.

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 to 7 minutes per side until cooked through. Let it rest for 5 minutes before slicing thinly against the grain.

Blanch the vegetables:

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

Make the vinaigrette:

In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest. Whisk vigorously until it emulsifies into a creamy dressing. Taste and adjust seasoning if needed.

Assemble the salad:

In a large bowl, combine cooked farro, sliced chicken, blanched asparagus, peas, and arugula or spinach. Drizzle with vinaigrette and toss gently to coat everything evenly. Let it sit for a few minutes to let flavors meld.

Serve:

Divide among plates and sprinkle with crumbled feta cheese and fresh herbs if using. This salad is perfect warm or at room temperature, which makes it incredibly forgiving for serving.

Save

This salad has become my go to for spring gatherings because it feels substantial but not heavy. There is something deeply satisfying about eating a meal that tastes like a farmers market found its way onto your plate.

Make It Your Way

I have learned that this salad is wonderfully flexible. Sometimes I swap the farro for wheat berries if I want more chew, or use quinoa for a lighter version. The chicken can be grilled, roasted, or even poached if that is what you have time for.

Serving Suggestions

This works beautifully as a main course or as part of a spread. I have served it alongside roasted salmon and watched people go back for thirds. It also pairs surprisingly well with crisp white wines like Sauvignon Blanc.

Storage and Make Ahead Tips

The components can all be prepped up to two days in advance, which makes this ideal for entertaining. Store the cooked farro, chicken, and vegetables separately in the refrigerator, and dress just before serving.

• Keep the vinaigrette in a small jar and give it a good shake before usin
• If you are making this ahead, add the delicate greens right before servin
• This salad actually tastes better after the flavors have had time to mingle togethe

Save

Every time I make this, I am reminded that spring food does not have to be fussy to feel special. It is just good honest ingredients treated with care.

Recipe FAQs

→ Can I make this ahead of time?

Yes, prepare components up to 24 hours in advance. Store farro, chicken, and vegetables separately in airtight containers. Toss with vinaigrette just before serving to maintain freshness.

→ What substitutions work well for the grains?

Farro provides a nutty, chewy texture, but you can use pearled barley, quinoa, or wheat berries. Adjust cooking time according to package instructions for your chosen grain.

→ Is this suitable for meal prep?

Absolutely. Portion into individual containers and refrigerate up to 4 days. The flavors develop beautifully over time, making it an excellent option for grab-and-go lunches.

→ How do I blanch vegetables properly?

Bring salted water to a rolling boil, add asparagus and peas, cook 2 minutes until bright green. Immediately transfer to ice water or rinse under cold water to preserve color and crunch.

→ Can I use rotisserie chicken instead?

Certainly. Shred or slice rotisserie chicken for a quicker preparation. You'll need about 2 cups cooked meat. Skip the chicken seasoning step and proceed directly to assembly.

→ What wine pairs best with this dish?

Crisp Sauvignon Blanc or Grüner Veltliner complement the lemon vinaigrette beautifully. A light Pinot Grigio or dry rosé also works wonderfully alongside the fresh, spring flavors.