From the roundup: 12 Protein Packed Meal Prep Lunches for the Week
Farro is chewy, filling, and holds up better than white rice after a couple of days in the fridge. Cook it in low-sodium chicken broth for extra flavor. Slice baked chicken breast thin, arrange it over the farro with whatever roasted vegetables you have, and drizzle with a simple lemon-tahini dressing. Four servings come together in under 40 minutes if the oven is already hot.
Why farro replaced rice here
I started using farro in these bowls after one too many meal prep weeks where the rice turned to mush by Wednesday. A friend mentioned she always used farro for anything she was prepping more than two days out, and she was right. The texture stays where you put it. I have not gone back.
Why you will love this
- Farro holds its texture in the fridge far better than white rice, so the bowl still feels substantial on day three or four
- Cooking the farro in chicken broth instead of water costs nothing extra and adds a layer of flavor the dressing builds on
- Lemon-tahini dressing takes about 3 minutes to whisk together and works on almost any combination of roasted vegetables
- Sliced chicken breast layered over the grain looks like something intentional, even when the vegetables are just whatever needed to go
- The full batch comes together in under 40 minutes with a hot oven, which means it fits into a Sunday afternoon without taking over it
Tips for success
Meal-prep tip: Bake the chicken at 400 degrees F and let it rest fully before slicing. Cutting it too early pushes all the moisture out.
Common questions
- Can I use pearl farro instead of semi-pearled? Yes. Pearl farro cooks faster, around 15 to 20 minutes, and has a slightly softer texture. Semi-pearled holds up a little better in meal prep containers over several days.
- What vegetables work best here? Broccoli, bell peppers, red onion, cherry tomatoes, asparagus, and sweet potato all roast at 400 degrees F without much adjustment. Just cut denser vegetables smaller so they finish at the same time as tender ones.
- Can the lemon-tahini dressing be made ahead? Yes, up to five days in a sealed jar in the fridge. It will thicken when cold. Stir in a teaspoon of warm water to loosen it before drizzling.
Substitutions
Spelt or wheat berries can substitute for farro at the same ratio and cook time. For gluten-free, use brown rice or millet, though both soften faster in the fridge. Rotisserie chicken sliced thin saves about 20 minutes. Greek yogurt thinned with lemon juice and water can replace tahini if needed. Any sturdy vegetable works in place of the ones listed.
Make-ahead and storage
Farro can be cooked up to three days ahead and stored in the fridge. The lemon-tahini dressing keeps for five days in a sealed jar. Refrigerate assembled bowls for up to four days. Store the dressing separately if you prefer the farro to stay dryer longer. Reheat the grain and chicken for 90 seconds, then add cold dressing after. Farro and chicken both freeze well separately, up to two months, but the assembled bowl does not freeze cleanly.
Brittany’s note
Farro Chicken and Roasted Vegetable Bowls earns a spot in our weeknight rotation because it’s clear, honest on timing, and works for a house of seven — not a photo-only dinner. Cook’s tip I actually use: Bake the chicken at 400 degrees F and let it rest fully before slicing. Cutting it too early pushes all the moisture out.
More busy-family dinners
Real weeknight meals we rotate when school, sports, and picky eaters collide:
- Browse dinners worth repeating — start here when you need tonight’s plan
Kitchen systems that help: How I meal plan for a family of seven · Feeding picky eaters without two dinners · Make-ahead system for sports nights · All Kitchen Guides
Farro Chicken and Roasted Vegetable Bowls
Ingredients
Equipment
Method
- Preheat the oven to 400 degrees F. Line a rimmed sheet pan with foil or parchment. Rub the chicken breasts with 1 tablespoon olive oil and season with 3/4 teaspoon salt, 1/2 teaspoon pepper, and 1/2 teaspoon garlic powder on both sides.
- Place the chicken on one half of the sheet pan. Toss the vegetables with 1 tablespoon olive oil and 1/2 teaspoon salt, then spread them on the other half of the pan in a single layer. Roast everything together for 22 to 26 minutes, until the chicken reads 165 degrees F on an instant-read thermometer and the vegetable edges are charred. Let the chicken rest on a cutting board for at least 5 minutes before you touch it.
- While the oven does its work, cook the farro. Add the rinsed farro, chicken broth, and 1/4 teaspoon salt to a medium saucepan. Bring to a boil over medium-high heat, then reduce to a low simmer, cover, and cook for 20 to 25 minutes. Taste at the 20-minute mark. It should be chewy but not chalky at the center. Drain any remaining liquid, then let it sit uncovered for a few minutes to dry out slightly.
- Make the dressing. In a small bowl or jar, whisk tahini and lemon juice together until combined. Add the grated garlic, salt, and pepper. Whisk in warm water one tablespoon at a time until the dressing pours in a slow ribbon. It should coat a spoon but not be stiff.
- Slice the rested chicken breast thin, against the grain. Divide the farro evenly among four containers. Arrange a quarter of the sliced chicken and a quarter of the roasted vegetables over each portion.
- Drizzle each bowl with about 2 tablespoons of lemon-tahini dressing, or store the dressing separately in a small jar and add it at lunchtime. Seal and refrigerate for up to four days.
Notes
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