High Protein Lemon Farro Chicken Salad For Meal Prep
By Tiffy Cooks
This high fiber, high protein Honey Mustard Chicken Farro Salad has been my go-to make ahead recipe recently. Loaded with crisp bell peppers, cherry tomatoes, sweet corn, cucumber, red onion, and juicy pan-fried chicken, this is a tangy salad you can eat with your spoon. It's one of those meals that you can prepare ahead, and tastes even better a day later! This salad never gets soggy and stays super super yummy. If you're looking for a tasty meal prep idea that's packed with fiber, protein, and so much flavor, this salad recipe is for you!
Equipment
Ingredients
- 1 lb chicken thighs boneless
- 1 tbsp minced garlic
- 1 tsp oregano
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1 tsp Salt
- 1/2 tsp Black pepper
- 3 tbsp Olive oil 1 tbsp for pan frying
- 3 tbsp Lemon Juice 1 lemons worth
- 1 cup farro
- 2 cups vegetable broth
- 1.5 tbsp Lemon juice 1/2 lemon worth
- 3 bell peppers Different colors, chopped
- 1 red onion chopped
- 2 Cucumbers chopped
- 1 cup cherry tomatoes halved
- 1 cup corn kernels
Lemon Honey Mustard Dressing
- 1/4 cup olive oil
- 1 tsp dried oregano
- 1 tsp mustard
- 1 tsp honey
- 3 tbsp Lemon juice 1 lemons worth
- 1 tsp salt to taste
- 1/2 tsp Black pepper to taste
Instructions
- In a bowl, marinade the chicken with minced garlic, oregano, garlic powder, cumin, paprika, salt, pepper, olive oil, and lemon juice.
- Combine farro and vegetable broth in a pot. Bring to a boil, then reduce heat and simmer for 25–30 minutes until the grains are tender and the liquid is mostly absorbed.
- Finish with a squeeze of lemon juice and let it cool.
- While the farro cools, chop bell peppers, cucumbers, onion, and halve the cherry tomatoes. Set aside.
- In a small jar or bowl, whisk together olive oil, oregano, mustard, honey, lemon juice, salt, and pepper until smooth and creamy.
- Heat a bit of olive oil in a skillet over medium-high heat. Pan-fry the marinated chicken for 5–7 minutes per side or until golden and fully cooked. Let it rest for a few minutes, then chop into bite-sized pieces.
- In a large bowl, combine cooked farro, chopped chicken, all the vegetables, and drizzle with the dressing. Toss everything together until evenly coated.
- Adjust seasoning with extra salt, pepper, or lemon juice if needed. Serve chilled or at room temperature.
Notes
If you pre-soak your farro for about half an hour or more, it can cook a little faster.
Nutrition
Calories: 662kcalCarbohydrates: 66gProtein: 28gFat: 34gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 18gTrans Fat: 0.1gCholesterol: 111mgSodium: 1758mgPotassium: 1060mgFiber: 13gSugar: 14gVitamin A: 3646IUVitamin C: 144mgCalcium: 85mgIron: 4mg
