Chicken, Beet, Broccoli, and Farro Salad Recipe

Of all the recipes I’ve developed over the years, this one holds a special place in my kitchen. It was born from a familiar challenge: the need for a lunch that was both incredibly healthy and genuinely exciting to eat. I was tired of sad desk salads and bland leftovers. I wanted something vibrant, packed with texture, and substantial enough to power me through a busy afternoon without weighing me down. The first time I served this Chicken with Broccoli, Beets, and Farro Salad, my family was skeptical. “Beets and broccoli in a salad?” But the moment they took their first bite, the skepticism vanished, replaced by sounds of pure satisfaction. The combination of the sweet, earthy roasted beets, the crisp-tender broccoli, the savory, perfectly cooked chicken, and the delightfully chewy farro, all tied together with a bright lemon vinaigrette, was an instant hit. It has since become our go-to for everything from weekday meal prep to a beautiful, crowd-pleasing dish for potlucks. It’s a recipe that proves that healthy eating can be a celebration of flavor, color, and texture, and I’m so excited to share it with you.

The Ultimate Chicken, Beet, Broccoli, and Farro Salad

This is more than just a recipe; it’s a template for a perfect meal. It balances lean protein, complex carbohydrates, healthy fats, and a powerhouse of vitamins and minerals. The beauty of this salad lies in its layers of flavor and texture – every bite is a new experience.

Ingredients

Here is the complete list of ingredients you’ll need to create four generous, meal-sized portions of this vibrant salad.

For the Salad:

• Chicken: 1 lb (approx. 450g) boneless, skinless chicken breasts (about 2 medium-sized breasts)
• Farro: 1 cup (approx. 200g) uncooked pearled farro
• Broccoli: 1 large head (about 1 lb or 450g), cut into bite-sized florets
• Beets: 3 medium-sized beets (about 1 lb or 450g), peeled and diced into ½-inch cubes
• Olive Oil: 3 tablespoons, divided
• Salt: 1 teaspoon, divided, plus more to taste
• Black Pepper: ½ teaspoon, freshly ground, divided, plus more to taste

For the Lemon-Dijon Vinaigrette:

• Extra Virgin Olive Oil: ½ cup (120 ml)
• Lemon Juice: ¼ cup (60 ml), freshly squeezed (from about 1-2 lemons)
• Dijon Mustard: 1 tablespoon
• Honey or Maple Syrup: 1 tablespoon (use maple syrup for a vegan-friendly dressing option if substituting chicken)
• Garlic: 1 clove, minced or finely grated
• Salt and Freshly Ground Black Pepper: to taste (start with ¼ teaspoon each)

Optional Garnishes & Add-ins:

• Feta Cheese: ½ cup, crumbled
• Toasted Nuts: ½ cup, chopped (walnuts, pecans, or almonds work beautifully)
• Fresh Herbs: ¼ cup, chopped (parsley, dill, or mint)
• Baby Arugula or Spinach: 2-3 large handfuls, for serving

A Deeper Look at the Core Components

Understanding the role of each ingredient will help you appreciate the final dish and empower you to make smart substitutions.

• The Protein: Chicken Breast
  Boneless, skinless chicken breast is the lean, powerhouse protein in this dish. When cooked properly, it’s tender, juicy, and a perfect canvas for the other flavors. We’re pan-searing it for a beautiful golden crust, but you could also grill it or use leftover rotisserie chicken for a fantastic shortcut. The key is to not overcook it, ensuring it remains moist.
• The Grain: Glorious Farro
  If you haven’t cooked with farro before, you’re in for a treat. This ancient grain has a wonderfully satisfying, chewy texture and a nutty flavor that stands up beautifully in salads. Unlike some grains that can become mushy, farro maintains its integrity, making it ideal for meal prep. It’s also packed with fiber, protein, and nutrients like magnesium and B vitamins. We use pearled farro here because it cooks faster, but semi-pearled or whole farro can also be used if you adjust the cooking time.
• The Vegetables: Earthy Beets & Verdant Broccoli
  This pair is a nutritional and flavorful dream team. Roasting is the non-negotiable cooking method here. It transforms the beets from hard and raw to tender, sweet, and concentrated in their earthy flavor. For the broccoli, roasting brings out a nutty sweetness and gives the edges a delightful crispiness that you simply can’t achieve by steaming or boiling. This process of caramelization is where the magic happens.
• The Vinaigrette: The Bright, Zesty Glue
  A great dressing ties everything together, and this lemon-dijon vinaigrette is a classic for a reason. The fresh lemon juice provides acidity and brightness, cutting through the richness of the other ingredients. The Dijon mustard acts as an emulsifier, helping the oil and lemon juice blend into a creamy, stable dressing. The touch of honey or maple syrup balances the acidity, and the garlic adds a gentle, savory bite.

Instructions

Follow these step-by-step instructions for a perfect salad every time. The key is multitasking: get the vegetables roasting while the farro cooks to make the process efficient.

Step 1: Prepare and Roast the Vegetables

1. Preheat and Prep: Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup.
2. Season the Beets: In a medium bowl, toss the peeled and diced beets with 1 tablespoon of olive oil, ¼ teaspoon of salt, and a pinch of black pepper. Spread them in a single, even layer on one half of the prepared baking sheet.
3. Roast the Beets: Place the baking sheet in the preheated oven and roast the beets for 15 minutes. They need a head start as they take longer to cook than the broccoli.
4. Season the Broccoli: While the beets are roasting, place the broccoli florets in the same bowl (no need to wash it). Toss with 1 tablespoon of olive oil, ¼ teaspoon of salt, and a pinch of black pepper.
5. Add Broccoli to the Pan: After 15 minutes, carefully remove the baking sheet from the oven. Add the seasoned broccoli to the other half of the baking sheet, spreading it in a single layer.
6. Finish Roasting: Return the baking sheet to the oven and roast for another 15-20 minutes, or until the beets are tender when pierced with a fork and the broccoli is crisp-tender with some charred, golden-brown edges. Once done, remove from the oven and set aside to cool slightly.

Step 2: Cook the Farro

1. Rinse the Grain: Place the uncooked farro in a fine-mesh sieve and rinse it thoroughly under cold running water. This removes any excess starch and dust.
2. Boil: In a medium saucepan, combine the rinsed farro with 3 cups of water or chicken/vegetable broth and a generous pinch of salt. Bring to a boil over high heat.
3. Simmer: Once boiling, reduce the heat to medium-low, cover the saucepan, and let it simmer. For pearled farro, this will take about 20-30 minutes. The farro is done when it’s tender but still has a pleasant, chewy bite (al dente). Avoid overcooking it into mush.
4. Drain: Once cooked, drain any excess liquid from the farro using a fine-mesh sieve. Let it sit in the sieve for a few minutes to ensure it’s well-drained.

Step 3: Cook the Chicken

1. Prepare the Chicken: Pat the chicken breasts completely dry with a paper towel. This is crucial for getting a good sear. Season both sides generously with the remaining ½ teaspoon of salt and ¼ teaspoon of black pepper.
2. Heat the Pan: Heat the remaining 1 tablespoon of olive oil in a large skillet or frying pan over medium-high heat. The oil should shimmer before you add the chicken.
3. Sear the Chicken: Carefully place the seasoned chicken breasts in the hot skillet. Cook for 5-7 minutes per side, without moving them, until they are golden brown and cooked through. The internal temperature should reach 165°F (74°C) on an instant-read thermometer.
4. Rest and Dice: Transfer the cooked chicken to a cutting board and let it rest for at least 5-10 minutes. This allows the juices to redistribute, ensuring a moist result. After resting, dice the chicken into bite-sized pieces.

Step 4: Whisk Together the Vinaigrette

1. Combine Ingredients: While the other components are cooking or cooling, prepare the dressing. In a small bowl or a glass jar with a lid, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, honey or maple syrup, and minced garlic.
2. Emulsify: Whisk vigorously until the dressing is well-combined and emulsified (it should look slightly creamy and uniform). Alternatively, if using a jar, seal the lid tightly and shake it vigorously for 30 seconds.
3. Season: Season with salt and freshly ground black pepper to taste. Whisk or shake again to combine.

Step 5: Assemble the Salad

1. Combine Main Ingredients: In a large serving bowl, combine the cooked and drained farro, the roasted beets and broccoli, and the diced chicken.
2. Dress the Salad: Pour about two-thirds of the vinaigrette over the salad. Gently toss everything together until all the ingredients are lightly coated. The warm farro and vegetables will absorb the dressing beautifully, infusing them with flavor.
3. Taste and Adjust: Taste the salad and add more dressing, salt, or pepper as needed.
4. Add Final Touches: If using, gently fold in the crumbled feta cheese, toasted nuts, and fresh herbs just before serving. If you’re serving it over greens like arugula or spinach, you can either toss them into the main bowl or place a bed of greens on individual plates and spoon the farro salad on top.

Nutrition Facts

• Servings: 4 large meal-sized servings
• Calories per Serving: Approximately 680 kcal

Nutritional Disclaimer: The provided nutritional information is an estimate and can vary based on specific ingredients used, such as the exact size of the chicken breasts, the type of oil, and optional additions. This salad is a well-balanced meal, providing:

• Lean Protein: From the chicken, essential for muscle repair and satiety.
• Complex Carbohydrates & Fiber: From the farro, providing sustained energy and supporting digestive health.
• Vitamins & Minerals: A rich source from the vegetables. Broccoli is high in Vitamin C and K, while beets provide folate, manganese, and potassium.
• Healthy Fats: From the olive oil and optional nuts, important for brain health and nutrient absorption.

Preparation Time

• Prep Time: 20 minutes (peeling and chopping vegetables, measuring ingredients)
• Cook Time: 35-40 minutes (roasting vegetables, cooking farro and chicken simultaneously)
• Total Time: Approximately 1 hour

This timeline can be significantly reduced by following the meal prep tips below.

How to Serve

This salad is incredibly versatile. Here are some of the best ways to serve it to suit any occasion:

• As a Warm, Hearty Main Course:
  • Serve the salad immediately after assembling, while the components are still warm. The warmth enhances the flavors and makes it feel like a truly comforting and substantial meal.
  • Plate it in wide, shallow bowls to showcase all the beautiful colors and textures.
• For Perfect Meal-Prep Lunches:
  • This salad is a meal-prep champion. To keep it fresh for days, layer it in a large mason jar.
  • Layering Order (Bottom to Top):
    1. Dressing
    2. Farro
    3. Roasted Beets
    4. Diced Chicken
    5. Roasted Broccoli
    6. (Optional) Toasted nuts, feta, and fresh herbs/arugula
  • This method keeps the dressing away from the other ingredients, preventing sogginess. When you’re ready to eat, just shake the jar vigorously and pour it into a bowl.
• As a Crowd-Pleasing Potluck Dish:
  • Serve it at room temperature. The flavors meld together beautifully as it sits.
  • Arrange it on a large platter and garnish generously with extra fresh herbs and feta just before serving for a stunning presentation.
• As a Lighter Meal or Side Dish:
  • Serve smaller portions alongside a bowl of creamy tomato soup or with a slice of crusty sourdough bread.
  • It also works wonderfully as a sophisticated side dish for grilled steak or fish.

Additional Tips for Success

Follow these five expert tips to elevate your salad from great to absolutely unforgettable.

1. Master Your Meal Prep: To make this recipe a quick weeknight affair, do the heavy lifting ahead of time. You can cook the farro, roast the vegetables, and whisk together the dressing up to 3 days in advance. Store each component in a separate airtight container in the refrigerator. When you’re ready to eat, just cook the chicken fresh (which only takes about 15 minutes), and assemble everything. This breaks the recipe down into manageable, 20-minute chunks.
2. Don’t Crowd the Roasting Pan: This is the golden rule of roasting. When vegetables are crowded onto a baking sheet, they trap steam and end up steaming themselves instead of roasting. This leads to soft, pale, and waterlogged results. By spreading the beets and broccoli in a single, even layer with space between the pieces, you allow hot air to circulate around them, promoting the Maillard reaction and caramelization. This is what creates those delicious, crispy, golden-brown edges and concentrated flavor. Use two pans if necessary—it’s worth it.
3. Toast Your Grains and Nuts: For an incredible boost of flavor, toast the dry, rinsed farro in the saucepan with a little olive oil for 2-3 minutes before adding the water. Stir constantly until it smells nutty and fragrant. This simple step deepens its natural flavor profile. Similarly, always toast your nuts before adding them as a garnish. You can do this in a dry skillet over medium heat for 3-5 minutes or on a baking sheet in the oven for 5-7 minutes, until fragrant. It makes a world of difference.
4. Dress it While It’s Warm: The best time to dress a grain salad is when the primary grain is still warm. The warm farro and just-roasted vegetables will act like a sponge, soaking up the lemon vinaigrette more effectively than when they are cold. This infuses every single bite with flavor, rather than having the dressing simply coat the outside. Toss about half the dressing with the warm farro first, then add the other components and the rest of the dressing.
5. Customize with Confidence: Think of this recipe as a blueprint. Don’t be afraid to substitute ingredients based on what’s in season or what you have on hand.
   • Grains: Quinoa (for a gluten-free option), barley, or even couscous would work.
   • Vegetables: Swap the broccoli and beets for roasted sweet potatoes, cauliflower, Brussels sprouts, or butternut squash.
   • Protein: Try it with grilled salmon, shrimp, or chickpeas/cannellini beans for a vegetarian version.
   • Dressing: A balsamic vinaigrette or a creamy tahini dressing would also be delicious.

Frequently Asked Questions (FAQ)

Here are answers to some common questions about this recipe.

1. Can I make this salad gluten-free?
Absolutely! The only ingredient containing gluten in this recipe is the farro. To make it gluten-free, simply substitute the farro with an equal amount of a gluten-free grain. Quinoa is an excellent choice as it’s a complete protein and cooks quickly (usually in about 15 minutes). Brown or wild rice would also work well, though they have a longer cooking time. Just cook the grain according to its package directions and proceed with the recipe as written.

2. How long will this salad last in the refrigerator?
When stored properly, this salad will stay fresh and delicious for 3 to 4 days. For the best results, store the assembled salad (without any leafy greens or nuts) in an airtight container. If you want to maximize freshness for meal prep, it’s best to store the dressing separately and add it just before serving. The nuts should also be stored separately and added at the last minute to maintain their crunch.

3. Can I use pre-cooked, packaged beets for this recipe?
Yes, you certainly can. Using pre-cooked, vacuum-sealed beets (like the ones from the brand “Love Beets”) is a fantastic time-saver. Since they are already cooked and tender, you don’t need to roast them. Simply dice them and add them to the salad along with the other ingredients. You will miss out on the caramelized flavor that comes from roasting, but it’s a great shortcut for a busy day. You would just roast the broccoli by itself for 15-20 minutes.

4. My farro is always mushy. What am I doing wrong?
Mushy farro is usually the result of overcooking or using too much water without draining it. The best way to cook farro for salads is to treat it like pasta. Use a generous amount of water (more than the grain will absorb), bring it to a boil, and simmer until the farro is al dente—tender with a distinct chew. Then, drain it thoroughly in a colander or sieve. This method gives you complete control over the final texture and prevents it from becoming waterlogged and mushy.

5. Is this salad considered healthy?
Yes, this salad is exceptionally healthy and well-balanced. It’s a perfect example of a nutrient-dense meal. You get high-quality lean protein from the chicken, which helps keep you full. The farro provides complex carbohydrates and significant fiber for sustained energy release. The beets and broccoli are loaded with essential vitamins, minerals, and antioxidants. Finally, the dressing is made with heart-healthy monounsaturated fats from extra virgin olive oil. It’s a complete meal in a bowl that nourishes your body without sacrificing flavor.

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