Warm Spring Farro Chicken Salad

Last April, my sister showed up with a bag of farro and some asparagus from the farmers market. We threw everything on the counter and started cooking while catching up about work. The whole kitchen smelled like lemon and spring vegetables, and I remember thinking this is what eating well should feel like. Now I make it whenever I need something that feels nourishing but not heavy.

I brought this to a picnic last month and my friend Sarah, who claims to hate healthy salads, went back for seconds. She kept asking what I put in the dressing and now she makes it every Sunday for lunch prep. Watching something this simple become someone else's favorite recipe is pretty much the best feeling.

Ingredients

• 1 cup farro, rinsed: I love farro because it keeps its texture even after sitting in dressing, unlike rice that can get mushy
• 3 cups water plus ½ teaspoon salt: Salting the cooking water is a small step that makes a huge difference in the final flavor
• 2 boneless skinless chicken breasts: Pound them slightly so they cook evenly and stay juicy
• 1 tablespoon olive oil for the chicken: Use a neutral oil here to let the seasoning shine
• ½ teaspoon salt and ¼ teaspoon black pepper for chicken: Season generously on both sides before cooking
• 1 cup fresh or frozen peas: Frozen work perfectly fine here, just add them straight to the boiling water
• 1 bunch asparagus trimmed and cut into 1-inch pieces: Look for bright green stalks with tight tips
• 2 cups baby arugula or spinach: Arugula adds a nice peppery bite that cuts through the rich farro
• 3 tablespoons extra virgin olive oil for vinaigrette: Use your best olive oil since this dressing is simple
• 2 tablespoons freshly squeezed lemon juice: Roll the lemon on the counter before cutting to get more juice
• 1 teaspoon honey or maple syrup: Just enough to balance the acid without making it sweet
• 1 teaspoon Dijon mustard: This helps the dressing emulsify and stay creamy
• ½ teaspoon salt and ¼ teaspoon pepper for vinaigrette: Taste as you go since lemons vary in acidity
• 1 teaspoon finely grated lemon zest: Grate the lemon before juicing it for the freshest flavor
• ¼ cup crumbled feta cheese optional: The salty creaminess takes it over the top
• 2 tablespoons chopped fresh herbs: Any combination of parsley, mint, or chives works beautifully

Instructions

Cook the farro:

Bring water and salt to a boil, add farro, reduce heat and simmer uncovered for 20 to 25 minutes until tender but still with a bite

Prepare the chicken:

Rub chicken breasts with olive oil, salt and pepper, then grill or pan sear over medium heat for 6 to 7 minutes per side until cooked through

Rest and slice the chicken:

Let the chicken rest for 5 minutes so the juices redistribute, then slice thinly against the grain

Blanch the vegetables:

Bring a pot of salted water to a boil, add asparagus and peas and cook for 2 minutes until bright green, then drain and rinse under cold water

Make the vinaigrette:

Whisk together olive oil, lemon juice, honey, Dijon mustard, salt, pepper and lemon zest until creamy and combined

Assemble the salad:

Combine cooked farro, sliced chicken, blanched vegetables and greens in a large bowl, drizzle with vinaigrette and toss gently

Serve it up:

Divide among plates and sprinkle with crumbled feta and fresh herbs if you like

Bookmark

This recipe saved me during that crazy week between spring and winter when nothing sounds good but you still need to eat something real. Something about the combination of warm farro and crisp vegetables just hits different.

Make It Vegetarian

Swap the chicken for chickpeas or white beans, and maybe add some toasted walnuts for protein. The salad still feels complete and satisfying without meat.

Temperature Tips

I actually prefer this at room temperature, but it is also lovely slightly warm. If you are serving it cold, bring the dressing to room temperature before tossing so it coats everything evenly.

Serving Suggestions

This works as a main dish but also shines as a side for grilled fish or lamb. Keep the components separate until you are ready to serve so nothing gets soggy.

• Add some toasted pine nuts or sliced almonds for crunch
• Try fresh basil instead of mint for a more summery vibe
• A glass of crisp white wine makes everything better

Bookmark

Hope this salad finds its way into your regular rotation. It is the kind of food that just makes you feel good about what you are eating.

Recipe Questions

→ Can I make this ahead of time?

Absolutely. This tastes even better after the flavors meld. Store components separately and combine just before serving, or assemble up to 24 hours ahead—the dressing will keep everything fresh and flavorful.

→ What can I substitute for farro?

Try wheat berries, barley, or quinoa for similar texture. Brown rice works but will be less chewy. Each grain brings its own character while maintaining the bowl's satisfying heartiness.

→ Is this served warm or cold?

Both ways work beautifully. The warm version highlights the farro's nuttiness and chicken's tenderness, while chilled makes it refreshing for warmer days. Let leftovers come to room temperature before serving for best texture.

→ How do I store leftovers?

Keep in an airtight container in the refrigerator for up to 4 days. The farro will absorb some dressing, so add a splash more olive oil or lemon juice when reheating to refresh the flavors.

→ Can I grill the chicken instead?

Grilling adds wonderful smoky flavor that complements the bright vinaigrette. Cook over medium-high heat for 5-6 minutes per side, then rest before slicing. The char marks bring extra depth to this already vibrant dish.

→ What other vegetables work well?

Sugar snap peas, radishes, or thinly sliced fennel add crunch. Roasted bell peppers or cherry tomatoes bring sweetness. Mix and match based on what's fresh and available—the farro base supports endless variations.