Warm Spring Farro Chicken Salad

The first time I made this farro salad, I was trying to use up leftover chicken from Sunday dinner and a random bag of asparagus that was threatening to go limp in my crisper drawer. I threw everything together with some cooked farro I had in the fridge, and my husband actually stopped mid-bite to ask what I had done differently. That kind of reaction is rare enough around here that I immediately scribbled down what I had done before I forgot the combination.

Last spring, I brought this to a potluck and watched three different people ask for the recipe. What I love most is how it bridges that awkward gap between winter comfort food and summer salads, hitting exactly right when you want something fresh but still filling enough to power you through an afternoon.

Ingredients

• Farro: This ancient wheat grain has been around forever for good reason, it holds up beautifully to dressings and never turns mushy like rice can
• Chicken breasts: Boneless and skinless cook quickly here, but thighs would work too if you prefer more moisture
• Asparagus: Spring is the moment to grab bunches while they are sweet and tender, later in the season they can get woody
• Fresh peas: Frozen work absolutely fine in a pinch, though nothing beats the sweetness of fresh peas shelled while sitting on your back porch
• Baby arugula: Adds that perfect peppery bite that cuts through the rich farro and savory chicken
• Lemon: Both the juice and zest go into the vinaigrette because that oils carries so much fragrance you should never waste it
• Honey or maple syrup: Just enough to tame the acidity and bring all the flavors together
• Dijon mustard: The secret ingredient that actually makes vinaigrettes emulsify instead of separating immediately
• Feta cheese: Optional but that salty crumble really ties the whole dish together

Instructions

Cook the farro:

Rinse your farro under cold water until the water runs clear, then bring it to a boil with three cups of water and half a teaspoon of salt. Simmer uncovered for about 20 to 25 minutes until the grains are tender but still have some chew to them.

Season the chicken:

Rub your chicken breasts with a tablespoon of olive oil, half a teaspoon of salt, and a quarter teaspoon of black pepper while the farro starts bubbling away.

Cook the chicken:

Grill or pan-sear your seasoned chicken over medium heat for about six to seven minutes per side until it reaches 165 degrees. Let it rest for five minutes before slicing, otherwise all those juices will run out onto your cutting board.

Blanch the vegetables:

Boil some salted water and drop in your asparagus pieces and peas for just two minutes until they turn bright green. Immediately drain and rinse under cold water to stop them from cooking any further.

Whisk the vinaigrette:

Combine your olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest in a small bowl. Whisk vigorously until it thickens slightly and stays emulsified.

Assemble everything:

Toss your cooked farro, sliced chicken, blanched vegetables, and greens in a large bowl with enough vinaigrette to coat everything nicely. Top with crumbled feta and fresh herbs right before serving.

Save

This salad has become my go-to for meal prep Sundays because it actually gets better after a day in the refrigerator. The farro soaks up the vinaigrette and the flavors meld together into something that tastes like it came from a restaurant kitchen.

Make It Vegetarian

I have made this without chicken more times than I can count, usually adding chickpeas or white beans for protein instead. Sometimes I will roast some extra vegetables to bulk it up, particularly bell peppers or zucchini when summer produce is everywhere.

Swap the Grains

While farro is fantastic here, I have successfully used wheat berries, barley, and even brown quinoa in a pinch. Each grain brings a slightly different texture, but they all work beautifully with this spring vegetable combination.

Serving Suggestions

This salad works warm, at room temperature, or cold from the refrigerator, which makes it incredibly flexible for different occasions. I have served it alongside grilled fish, packed it for weekday lunches, and even brought it to brunch buffets where it disappeared surprisingly quickly.

• Try crumbled goat cheese instead of feta if you want something milder
• Toasted pine nuts or walnuts add a lovely crunch contrast
• This pairs beautifully with crisp white wines like Sauvignon Blanc

Save

What started as a use-up-leftovers experiment has become one of those recipes I make at least twice a month during spring, whenever I see those first slender asparagus spears appearing at the farmers market.

Recipe FAQs

→ Can I make this ahead of time?

Absolutely. The flavors actually improve after a few hours in the refrigerator. Store the vinaigrette separately and toss just before serving to maintain the freshest texture.

→ What can I substitute for farro?

Try wheat berries, barley, or quinoa for similar textures. Adjust cooking times accordingly since each grain has different requirements.

→ Is this suitable for meal prep?

Yes, it keeps well for 3-4 days when refrigerated in airtight containers. The farro absorbs the dressing beautifully over time, making leftovers even more flavorful.

→ How do I cook the chicken if I don't have a grill?

Pan-searing works perfectly. Heat olive oil in a skillet over medium-high heat and cook for 6-7 minutes per side until golden and the internal temperature reaches 165°F.

→ Can I use frozen vegetables?

Frozen peas work wonderfully in this dish. For asparagus, fresh is preferred, but you can use frozen if needed—just thaw and pat dry before adding.

→ How do I make this vegetarian?

Simply omit the chicken and add chickpeas, white beans, or extra vegetables like bell peppers and cucumbers. The dish remains satisfying and protein-rich.