Mediterranean Chicken Farro Bowls

by Laura Fuentes

Aug 8, 2019

5 from 22 votes

This Mediterranean Chicken Farro Bowl recipe is the perfect chicken bowl recipe to meal prep because it's simple, fast, and fresh!

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You will love these Mediterranean farro bowls loaded with whole grains, juicy chicken, cucumber, and tomato! What makes it even better is that it’s topped with Tzatziki sauce and feta cheese for the ultimate Mediterranean grain bowl. 

In addition to the recipe, I’ll show you how to make it for a weeknight meal or turn it into a healthy meal prep lunch for the office. 

Healthy Mediterranean Chicken Farro Bowls

All the classic Mediterranean flavors in one bowl filled with fresh and good-for-you ingredients.

Every bite of juicy marinated chicken, fresh veggies, and creamy Tzatziki over tastes incredible, and the farro ties everything together to make it a hearty meal you’ll want to make on repeat.

This is the perfect recipe for those days where you crave something filling and healthy at the same time but don’t want it to include lettuce.

Now if you’ve never cooked with farro, don’t worry. It’s a lot like cooking rice and resembles barley when cooked. Its nutty flavor also makes it a healthy and delicious alternative to regular rice in soups, stews, and salads.

What is Farro

Farro is a whole grain that looks similar to barley but has a nutty taste and chewy texture. It’s one of the oldest cultivated grains in the world, and the high protein and fiber content make it a prime choice for whole grains.

Farro comes in three different forms: whole, semi, and pearled. The whole and semi-variety can take over 30 minutes to cook, so I prefer to use pearled farro, which is ready in less than 30 minutes.

This ancient grain is versatile and great for salads, stews, soups, side dishes, or even breakfast. If you’ve never cooked with farro, don’t worry, it’s like cooking rice.

How to Cook Farro

To cook farro, combine 1 part (1 cup farro) with 3 parts liquid (3 cups) into a medium saucepan over medium-high heat. Bring to a boil before reducing the heat to medium-low and allowing the farro to simmer for 25-30 minutes. When the grain is tender, drain the excess water.

Farro readily takes on flavors, so cook it with broths, stocks, or herbs you keep on hand.

Are Chicken Farro Bowls on the Mediterranean Diet?

This chicken farro bowl is a great option if you follow the Mediterranean diet, which is rich in whole grains and fresh vegetables.

Ingredients like Tzatziki sauce, Kalamata olives, and lemon-oregano marinade bring delicious Greek and Lebanese flavors to this meal while keeping it a heart-healthy option.

If you want to make it vegetarian, swap the chicken for chickpeas. Hummus, chopped red bell pepper, and red onions would also be a good idea here. 

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How to Make Mediterranean Farro Bowls

I like setting these Mediterranean Farro Bowls up self-serve so everyone can build their bowl.

All of the cooking and chopping steps can be done beforehand and the ingredients stored in separate containers. Come dinner-time, having everything ready will make things go quickly, just give the farro and chicken a quick warm-up in the microwave and build your bowl.

In this video, not only do I show you how to make this wonderful recipe but also how to cook farro.

Mediterranean Meal Prep

These bowls are a great Mediterranean diet meal you can prep ahead and refrigerate for up to 3 days.

Layer the cooked farro and chicken inside your glass meal prep containers and top with cucumber, tomato, olives, and red onion. Pack the feta cheese and Tzatziki sauce into separate sauce containers. 

When ready to eat, enjoy this salad cold or reheat it in the microwave and top with the sauce and cheese. So good and simple! 

Mediterranean Chicken Farro Bowls

Laura Fuentes

5 from 22 votes

This Mediterranean Chicken Farro Bowl recipe is the perfect chicken bowl recipe to meal prep because it's simple, fast, and fresh!

Servings: 4 Servings

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Cook Mode

Prep Time 25 minutes mins

Cook Time 30 minutes mins

Total Time 55 minutes mins

Ingredients

FOR THE BOWLS

• 1 cup farro
• 3 cups water or stock
• ½ teaspoon salt
• 1 pound boneless skinless chicken breasts (2 large breasts)
• 3 tablespoons olive oil
• 1 lemon zest
• 2 tablespoons lemon juice
• 2 cloves garlic grated
• 1 teaspoon dried oregano
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• 1 tablespoon olive oil
• 1 pint cherry tomatoes halved
• 2 cups cucumber chopped
• 1 cup kalamata olives pitted and sliced
• ½ red onion sliced
• 1 cup tzatziki sauce
• ½ cup crumbled feta cheese
• Lemon wedges for serving
• Fresh dill and parsley for garnish, optional

TZATZIKI SAUCE

• 1 cucumber
• 1 garlic clove
• 1 cup plain yogurt
• ½ teaspoon salt
• ½ teaspoon lemon juice
• ¼ teaspoon dried dill

Instructions

 

FOR THE BOWLS

• Rinse and drain farro. Place farro in a pot with salt and enough water or stock to cover it. Bring it to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain off any excess water.
• For the chicken: In a gallon size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt, and pepper. Marinate for 4 hours or overnight.
• In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip, and continue to cook for another 5-7 minutes until the internal temperature has reached 165. Discard marinade.
• Remove chicken from pan and wait 5 minutes before slicing.
• To assemble the Greek bowls; place a bed of farro at the bottom of your bowl or meal prep container. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce, and feta cheese. Sprinkle some parsley and dill and serve with lemon wedges.

TZATZIKI SAUCE

• Line a large bowl with a mesh strainer, place a paper towel into the strainer.
• Use a cheese grater to grate the cucumber and garlic clove, transfer to the straiiner to remove the excess moisture.
• In a medium bowl combine the shredded cucumber, garlic, yogurt, salt, lemon juice, and dill. Stir to combine and refrigerate for an hour before serving.

Equipment

Weekly Meal Plan

Farro

Meat Thermometer

Large Skillet

Nutrition

Serving: 1 bowlCalories: 648kcalCarbohydrates: 55gProtein: 37gFat: 33gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gTrans Fat: 0.01gCholesterol: 92mgSodium: 1731mgPotassium: 967mgFiber: 11gSugar: 8gVitamin A: 1011IUVitamin C: 37mgCalcium: 161mgIron: 3mg

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