If you love hearty salads that eat like a full meal, this Tuscan Farro and Chicken Chopped Salad is about to become a staple in your kitchen. Packed with tender grilled chicken, nutty farro, sweet cherry tomatoes, briny olives, roasted red peppers, and shaved Parmigiano Reggiano, this high protein farro salad delivers bold Italian-inspired flavor in every bite.
Ancient grains like farro have become increasingly popular for good reason. They add satisfying chew, fiber, and a subtle nutty flavor that transforms a simple salad into a filling protein grain bowl salad. Combined with juicy chicken and a bright, garlicky vinaigrette, this Tuscan chicken salad with farro strikes the perfect balance between fresh and hearty. It’s ideal for meal prep, easy lunches, or a wholesome weeknight dinner that doesn’t feel heavy.
Why You’ll Love This Recipe
- A satisfying high protein farro salad that keeps you full
- Nutty farro adds texture and fiber
- Bold Tuscan-inspired flavors from olives, roasted peppers, and Parmigiano Reggiano
- Perfect for meal prep and make-ahead lunches
- Balanced, wholesome, and easy to customize
Ingredients
For the Salad
- 1 cup dry farro
- 2 cups cooked grilled chicken breast, chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup roasted red peppers, sliced
- 1/2 cup pitted Kalamata olives, sliced
- 1/4 cup thinly sliced red onion
- 1/3 cup shaved Parmigiano Reggiano
- 2 tablespoons chopped fresh basil
- 2 tablespoons chopped fresh parsley
For the Garlic Herb Vinaigrette
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, finely minced
- 1/2 teaspoon dried oregano
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon freshly ground black pepper
Step-by-Step Instructions
- Cook the Farro
Rinse the farro under cold water. In a medium saucepan, combine farro with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer. Cook for 20 to 30 minutes, or until tender but still pleasantly chewy. Drain any excess water and spread the farro on a baking sheet to cool completely. Cooling prevents the salad from becoming soggy. - Prepare the Chicken
If using freshly grilled chicken, allow it to rest for at least 5 minutes before chopping into bite-size pieces. This helps retain moisture and keeps the protein tender. - Chop the Vegetables
Halve the cherry tomatoes, slice the roasted red peppers and olives, and thinly slice the red onion. Keeping the ingredients evenly sized ensures balanced texture throughout this Tuscan chicken salad with farro. - Make the Vinaigrette
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper. Whisk until emulsified and slightly thickened. Taste and adjust seasoning if needed. - Assemble the Salad
In a large mixing bowl, combine the cooled farro, chopped chicken, cherry tomatoes, roasted peppers, olives, red onion, basil, and parsley. - Dress and Toss
Pour the vinaigrette over the salad and toss gently until evenly coated. Add the shaved Parmigiano Reggiano and fold lightly to combine without breaking the shavings too much. - Rest Before Serving
Let the salad sit for 15 to 20 minutes before serving to allow the flavors to meld. This brief resting time enhances the overall taste.
Tips & Variations
Add Extra Greens
Stir in chopped baby spinach or arugula for additional freshness and color.
Swap the Protein
Grilled shrimp or sliced steak work beautifully in this protein grain bowl salad.
Make It Creamier
Add small cubes of fresh mozzarella for a richer texture.
Boost the Fiber
Add a handful of chickpeas or white beans for even more staying power.
Make It Lighter
Reduce the cheese slightly and add extra herbs and lemon zest for brightness without additional richness.
Avoid Mushy Farro
Be careful not to overcook the farro. It should be tender with a slight chew, similar to al dente pasta.
Serving Suggestions
This Tuscan Farro and Chicken Chopped Salad is hearty enough to serve as a complete meal. Pair it with a simple green salad and crusty whole-grain bread for a balanced dinner. It also makes an excellent side dish for grilled vegetables or roasted meats.
For meal prep, divide into individual containers for easy grab-and-go lunches throughout the week. Because farro holds its texture well, this high protein farro salad stays satisfying even after a few days in the refrigerator.
You can also serve it slightly warm by mixing freshly cooked farro with the remaining ingredients, allowing the warmth to gently soften the cheese and enhance the aroma of the herbs.
Storage & Reheating
Refrigerator:
Store in an airtight container for up to 4 days. The flavors deepen over time, making leftovers especially flavorful.
Meal Prep Tip:
If preparing in advance, consider storing the vinaigrette separately and tossing just before serving for maximum freshness.
Freezing:
Freezing is not recommended, as the vegetables and cheese will lose their texture.
Reheating:
This salad is best served cold or at room temperature. If you prefer it warm, gently heat the farro and chicken separately before mixing with the fresh ingredients.
Nutrition Information (Approximate)
Per serving (based on 4 servings):
- Calories: 480
- Protein: 39g
- Carbohydrates: 42g
- Fiber: 7g
- Fat: 18g
Nutrition values are estimates and will vary depending on exact ingredients used.
This Tuscan Farro and Chicken Chopped Salad brings together nutty ancient grains, lean protein, and bold Italian-inspired flavors in one satisfying bowl. Whether you’re building a protein grain bowl salad for meal prep or serving a fresh, hearty dinner, this high protein farro salad is a reliable, flavorful choice. Try it once, and it just might earn a permanent spot in your weekly rotation.
