Warm Spring Farro Chicken Salad

Last April, my friend Sarah dropped by unexpectedly with a bag of fresh peas and asparagus from her garden. We stood in my kitchen, hungry and tired from work, and threw together whatever we had. That impromptu dinner became this salad, and I've been making it ever since whenever spring starts showing up at the farmers market.

I made this for my sister's baby shower last month, and honestly, I was nervous about serving something with whole grains to a crowd. But people kept coming back for seconds, asking what that nutty, chewy grain was. Turns out, farro is approachable enough for skeptics when it's dressed up this well.

Ingredients

• 1 cup farro, rinsed: I've learned that pearled farro cooks faster and more predictably than whole farro, worth seeking out
• 3 cups water: You might need slightly more or less, farro is forgiving that way
• ½ teaspoon salt: Just enough to season the grains as they cook
• 2 boneless skinless chicken breasts: Pound them to even thickness if they're uneven, helps them cook consistently
• 1 tablespoon olive oil: Use something with a nice flavor since we're not adding much else to the chicken
• ½ teaspoon salt and ¼ teaspoon black pepper: Season generously, underseasoned chicken is disappointing
• 1 cup fresh or frozen peas: Fresh peas are incredible in spring, but frozen work perfectly fine
• 1 bunch asparagus trimmed and cut into 1-inch pieces: Thin stalks are sweeter and more tender here
• 2 cups baby arugula or spinach: Arugula adds a peppery kick that spinach doesn't, but either works
• 3 tablespoons extra-virgin olive oil: The quality matters since it's the base of the dressing
• 2 tablespoons freshly squeezed lemon juice: Bottled juice is fine in a pinch, but fresh makes a noticeable difference
• 1 teaspoon honey or maple syrup: Just enough to balance the acidity without making it sweet
• 1 teaspoon Dijon mustard: This is what makes the vinaigrette emulsify properly
• ½ teaspoon salt and ¼ teaspoon freshly ground black pepper: Taste and adjust, you might want more depending on your salt preference
• 1 teaspoon finely grated lemon zest: Don't skip this, it's where all the bright lemon flavor lives
• ¼ cup crumbled feta cheese: Optional but I never leave it out anymore
• 2 tablespoons chopped fresh herbs: Mint is my favorite with this combination, parsley works too

Instructions

Cook the farro:

Bring the water and salt to a boil in a medium saucepan, add farro, then reduce heat and simmer uncovered for 20 to 25 minutes until tender. Drain any excess water and let it cool slightly while you prep everything else.

Prepare the chicken:

Rub the 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. Let the chicken rest for 5 minutes before slicing into thin pieces against the grain.

Blanch the vegetables:

Bring a pot of salted water to a boil and add the asparagus and peas, cooking for just 2 minutes until bright green and barely tender. Drain immediately and rinse under cold water to stop the cooking process.

Make the vinaigrette:

Whisk together the olive oil, lemon juice, honey, Dijon mustard, salt, pepper, and lemon zest until emulsified and slightly thickened.

Assemble the salad:

Combine the cooked farro, sliced chicken, blanched asparagus, peas, and arugula in a large bowl. Drizzle with the vinaigrette and toss gently until everything is evenly coated.

Serve:

Divide among plates and sprinkle with crumbled feta and fresh herbs if you're using them.

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My mom called me last week asking for the recipe after she'd tried it at my house. She said it reminded her of the grain salads she used to get at this little cafe in Chicago, back when she traveled for work. Funny how food does that, connects us to places and times we'd almost forgotten.

Making It Ahead

You can cook the farro and chicken up to two days in advance, just store them separately. The vinaigrette keeps for a week in the fridge, and I actually think it gets better as the flavors meld. Just don't dress the whole salad until you're ready to eat, or the arugula will wilt.

Vegetarian Swaps

When my vegetarian niece visits, I swap chickpeas for the chicken, and honestly, it's just as satisfying. Roasted chickpeas add a nice crunch, or you could use white beans for something creamier. Sometimes I add toasted walnuts or almonds for extra protein and texture.

Serving Suggestions

This salad works for pretty much any meal, from a casual lunch to a light dinner. It travels well, so it's become my go-to for potlucks and picnics.

• Serve it with a simple green salad and crusty bread for a more substantial meal
• A crisp white wine like Sauvignon Blanc or a light beer pairs beautifully
• If serving as a main, add an extra grain or protein to make it more filling

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Hope this becomes one of those recipes you turn to without thinking, the kind that just works every single time.

Recipe FAQs

→ Can I make this ahead of time?

Absolutely. The flavors develop beautifully when stored overnight. Keep the vinaigrette separate and dress just before serving to maintain the vegetables' crunch. Bring chilled portions to room temperature for best texture.

→ What can I substitute for farro?

Barley, wheat berries, or spelt berries work well as whole grain alternatives. For a gluten-free option, try quinoa or brown rice—adjust cooking time accordingly and expect slight texture differences.

→ How do I store leftovers?

Store components in airtight containers in the refrigerator for up to 4 days. Keep the dressing separate to prevent sogginess. The chicken and farro reheat beautifully, while the vegetables are best enjoyed chilled or at room temperature.

→ Can I use rotisserie chicken instead?

Certainly. Shredded rotisserie chicken works perfectly and saves time. Season lightly with salt and pepper before adding to the salad. You'll need about 2-3 cups of shredded meat to equal two chicken breasts.

→ Is this suitable for meal prep?

Yes, this bowls ideal for meal prep. Cook farro and chicken in batches, portion into containers, and store blanched vegetables separately. Pack single servings of vinaigrette for easy grab-and-go lunches throughout the week.

→ What other vegetables work in this?

Snap peas, radishes, shredded carrots, or blanched green beans all complement the spring theme. In summer, try cherry tomatoes and cucumber. For fall, roasted butternut squash and kale make excellent additions while maintaining the dish's wholesome character.