19 Hearty Farro Salad Recipes

I started cooking with farro a few years ago when I wanted a change from rice and quinoa. What I like about it is its chewy texture and nutty taste. It holds up really well in salads, even after a few days in the fridge, which makes it perfect for weekly meal prep.

These farro salads feel substantial enough to be a main course.

Here are 19 hearty farro salad recipes I make for dependable lunches and easy dinners.

1. Lemon Herb Farro Salad

Cooked farro tossed with parsley, dill, lemon juice, and olive oil. I add chickpeas for extra protein. It’s a simple, bright base for many meals.

Nutrition per serving:

1. Calories: 320
2. Protein: 11g
3. Carbs: 52g
4. Fat: 8g
5. Fiber: 9g

Click here for the full recipe

2. Farro with Roasted Vegetables

Farro mixed with roasted broccoli, bell peppers, and red onion. A garlic lemon vinaigrette finishes it. I make a big batch for weekly lunches.

Nutrition per serving:

1. Calories: 290
2. Protein: 9g
3. Carbs: 48g
4. Fat: 7g
5. Fiber: 10g

Click here for the full recipe

3. Greek Farro Salad

Farro with cucumber, cherry tomatoes, kalamata olives, and feta cheese. A classic Greek dressing ties it together. This is a family favorite.

Nutrition per serving:

1. Calories: 310
2. Protein: 10g
3. Carbs: 45g
4. Fat: 11g
5. Fiber: 8g

Click here for the full recipe

4. Farro, Kale, and Apple Salad

Chopped kale and farro with diced apple, walnuts, and a maple dijon dressing. Massaging the kale first makes it tender.

Nutrition per serving:

1. Calories: 330
2. Protein: 9g
3. Carbs: 55g
4. Fat: 10g
5. Fiber: 11g

Click here for the full recipe

5. Southwest Farro Bowl

Farro with black beans, corn, avocado, and a lime cumin dressing. I sometimes add a spoonful of salsa. It’s filling and fresh.

Nutrition per serving:

1. Calories: 350
2. Protein: 12g
3. Carbs: 58g
4. Fat: 9g
5. Fiber: 15g

Click here for the full recipe

6. Mushroom and Thyme Farro Salad

Sautéed mushrooms and fresh thyme folded into warm farro. A little grated Parmesan makes it taste rich and earthy.

Nutrition per serving:

1. Calories: 280
2. Protein: 10g
3. Carbs: 46g
4. Fat: 7g
5. Fiber: 8g

Click here for the full recipe

7. Farro Caprese Salad

Farro with fresh mozzarella pearls, cherry tomatoes, and basil. A balsamic glaze drizzle adds sweetness. It’s a great potluck dish.

Nutrition per serving:

1. Calories: 340
2. Protein: 14g
3. Carbs: 44g
4. Fat: 12g
5. Fiber: 7g

Click here for the full recipe

8. Spicy Chickpea and Farro Salad

Farro and chickpeas with a spicy harissa paste dressing. Chopped apricots add a sweet contrast. The heat level is easy to adjust.

Nutrition per serving:

1. Calories: 300
2. Protein: 12g
3. Carbs: 53g
4. Fat: 6g
5. Fiber: 13g

Click here for the full recipe

9. Farro with Beets and Goat Cheese

Roasted beets and farro with crumbled goat cheese and walnuts. A simple red wine vinaigrette works well here. The colors are beautiful.

Nutrition per serving:

1. Calories: 320
2. Protein: 11g
3. Carbs: 48g
4. Fat: 11g
5. Fiber: 10g

Click here for the full recipe

10. Italian Farro Salad

Farro with sundried tomatoes, artichoke hearts, and fresh basil. An Italian herb vinaigrette makes it taste robust.

Nutrition per serving:

1. Calories: 290
2. Protein: 8g
3. Carbs: 50g
4. Fat: 7g
5. Fiber: 9g

Click here for the full recipe

11. Chicken and Farro Salad with Lemon

Shredded rotisserie chicken with farro, spinach, and a creamy lemon dressing. This is my top choice for a no-fuss dinner.

Nutrition per serving:

1. Calories: 380
2. Protein: 25g
3. Carbs: 40g
4. Fat: 14g
5. Fiber: 7g

Click here for the full recipe

12. Autumn Farro Salad

Farro with roasted butternut squash, dried cranberries, and pecans. A cider vinaigrette adds a fall flavor. It’s cozy and sweet.

Nutrition per serving:

1. Calories: 350
2. Protein: 8g
3. Carbs: 60g
4. Fat: 10g
5. Fiber: 9g

Click here for the full recipe

13. Farro Tabbouleh

A twist on tabbouleh using farro instead of bulgur, with lots of parsley, mint, tomato, and lemon. It’s herbaceous and light.

Nutrition per serving:

1. Calories: 250
2. Protein: 7g
3. Carbs: 42g
4. Fat: 6g
5. Fiber: 8g

Click here for the full recipe

14. Thai Peanut Farro Salad

Farro with shredded cabbage, carrots, and a simple peanut lime dressing. Topped with chopped peanuts for crunch.

Nutrition per serving:

1. Calories: 360
2. Protein: 13g
3. Carbs: 55g
4. Fat: 12g
5. Fiber: 11g

Click here for the full recipe

15. Farro with Sausage and Peppers

Slices of cooked Italian sausage and sautéed peppers mixed with warm farro. It’s a complete, savory meal in one bowl.

Nutrition per serving:

1. Calories: 410
2. Protein: 18g
3. Carbs: 46g
4. Fat: 17g
5. Fiber: 8g

Click here for the full recipe

16. Strawberry Balsamic Farro Salad

Farro with fresh strawberries, spinach, and feta. A balsamic vinaigrette complements the berries. I make this in the spring.

Nutrition per serving:

1. Calories: 280
2. Protein: 9g
3. Carbs: 48g
4. Fat: 7g
5. Fiber: 8g

Click here for the full recipe

17. Mediterranean Tuna Farro Salad

A can of solid tuna flaked into farro with cucumber, red onion, and a lemon dill dressing. It’s protein-packed and easy.

Nutrition per serving:

1. Calories: 340
2. Protein: 24g
3. Carbs: 42g
4. Fat: 8g
5. Fiber: 7g

Click here for the full recipe

18. Pesto Farro Salad

Warm farro tossed with homemade or store-bought pesto, cherry tomatoes, and green beans. The pesto coats everything nicely.

Nutrition per serving:

1. Calories: 330
2. Protein: 9g
3. Carbs: 45g
4. Fat: 13g
5. Fiber: 7g

Click here for the full recipe

19. Warm Farro with Egg and Greens

A bowl of warm farro topped with a soft fried egg and wilted arugula. I break the yolk to make a simple sauce. It’s my comfort meal.

Nutrition per serving:

1. Calories: 310
2. Protein: 14g
3. Carbs: 40g
4. Fat: 11g
5. Fiber: 7g

Click here for the full recipe