Mediterranean farro chicken lunch bowls have balsamic roasted chicken breast, eggplant, zucchini and fennel, topped with fresh fennel fronds and crumbled feta cheese. Healthy yet filling, it's a great lunch to prep ahead for the week!
If you are looking for make ahead lunches, you have come to the right place! From honey sesame chicken lunch bowls to turkey taco lunch bowls, we have over 130 meal prep lunch options for you to choose from.
These Mediterranean farro chicken lunch bowls are another hearty yet healthy option that is full of flavor: with roasted veggies, balsamic vinegar, feta cheese and fennel, it's a deliciously unique lunch recipe for the office!
Why you’ll ♡ Mediterranean farro chicken lunch bowls
- is a delicious blend of flavors and textures: soft and slightly sweet roasted vegetables, salty feta and chewy farro
- it holds up great for 4 days in the fridge
- it will fill you up and leave you satisfied
Recipe video
Watch the video below to see how simple it is prep these lunch bowls! You can find more recipe videos on my YouTube channel.
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Ingredient notes
- chicken- I've used boneless skinless chicken breasts for this recipe, but you can easily swap for an equal weight of boneless skinless chicken thighs; they should cook for roughly the same amount of time in the oven.
- fennel- we are making use of both the bulb and the fronds of the fennel. It adds a unique and slightly 'licoricey' flavor to the bowls that is irresistible
- eggplant and zucchini- I love the color and flavor that these veggies add, but consider them flexible- swap for cauliflower, broccoli, bell peppers, brussels sprouts, or your favorite roasting vegetable. Adjust the cook time as needed if you swap.
- feta cheese- this adds salty flavor that really seasons the recipe; if you swap it out, you may need to add some salt to the vinaigrette.
- farro- a whole wheat grain that is a great alternative to processed grains, it's lower on the glycemic index, meaning it will keep you feeling full for longer. Note that farro is not gluten-free; you may swap for rice or quinoa (½ cup cooked)
How to cook farro
Farro is a whole wheat grain that originated in Mesopotamia. Farro is gaining popularity because it’s so healthy for you and a great alternative to processed grains. Farro differs slightly in its cooking method compared to rice or quinoa- rather than using the exact amount of liquid, we use a 'boil and drain' method.
You can cook farro on the stove top, or in the Instant Pot! Find more detailed information in this how to cook farro post.
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Step by step directions
Scroll to the recipe card for ingredient quantities.
- Cook farro- We start by cooking the farro, as it takes the longest. Rinse the farro in a colander under the tap, then add to a pot. Cover with 4 cups of water, cover and cook. You'll want the farro to simmer for at least 25 minutes; at this point, have a taste and decide if you want to keep cooking. Drain the farro, and allow to cool before assembling the lunch bowls.
- Roast the chicken- We will next multitask by roasting the chicken and the vegetables at the same time. Toss the chicken in olive oil and balsamic vinegar, and roast in the oven for a total time of 25 minutes, flipping halfway. Chicken should reach an internal temperature of 165°F when tested with an instant read thermometer. Allow chicken to rest for at least 10 minutes before slicing.
- Roast the vegetables- chop fennel, eggplant and zucchini into equal-sized chunks (½ inch is a good size). Toss in olive oil and balsamic vinegar, and spread out on a sheet pan. Sprinkle with salt and pepper, then roast in the oven for a total time of 15-25 minutes, stirring it up half way.
- Make the vinaigrette- Combine olive oil, balsamic vinegar, maple syrup and dijon mustard in a small jar. Shake it up until completely combined.
- Assemble the bowls- After all ingredients are cooked and cooled, assemble the lunch bowls: Add ½ cup cooked farro, 4 oz or half a chicken breast, around 1 cup of vegetables and 1 tablespoon feta cheese per bowl. Top with some fresh fennel fronds and drizzle with the vinaigrette.
Recipe tips
Use separate pans for chicken and vegetables
The chicken and vegetables require different cook times, so it makes it easy to pull one out sooner than the other by using separate dishes. I like to use a sheet pan for the vegetables and a baking dish for the chicken.
Don't overcrowd the pan
When roasting vegetables, rule number one is do not overcrowd the pan. You want to make sure there is space between the vegetables so that they roast up and get nice and golden; if they are too close together, the water released from their neighbor will cause them to steam rather than roast.
A note about fennel
If you are new to fennel, here's a great tutorial with step by step photos to show you how to prep the bulb. For this recipe, we are cubing the fennel, and it retains a certain amount of chew in the lunch bowls. If you'd prefer the fennel to be completely soft, go for thin slices instead.
Hot or cold
This recipe was intended to be a salad eaten cold (hence the vinaigrette). However, feel free to reheat it if you'd prefer! Simply pop it in the microwave and heat until warmed through.
Storage
These farro lunch bowls keep really well for meal prep, even after dressing in the vinaigrette. Here are tips for storage:
- fridge- cool everything completely before portioning out into meal prep containers. Store in the fridge for up to 4 days.
- freezer- I do not recommend freezing roasted vegetables (they get really slimy).
- reheat- while this recipe was intended to be served as a cold salad, if you prefer, you can reheat in the microwave until steaming hot.
Check out my favorite meal prep containers!
More lunch bowls
- Chicken Fajita Lunch Bowls
- Cauliflower Cashew Lunch Bowls
- Southwestern Sweet Potato & Lentil Jar Salads
- 19 Healthy Make Ahead Lunch Bowls
- Caprese Chicken Salad Meal Prep Bowls
- Thai Chicken Lunch Bowls
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Mediterranean Chicken Farro Lunch Bowl Recipe
Ingredients
- ¾ cup farro uncooked
Chicken
- 1 lb boneless skinless chicken breasts see note 1
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
Roasted Veggies
- ½ eggplant cut into ½ inch cubes
- 1 medium zucchini cut into ½ inch cubes
- 1 fennel bulb cut into ½ inch cubes (fronds reserved)
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- salt and pepper to taste
Vinaigrette
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- ½ tablespoon maple syrup
- ¼ teaspoon dijon mustard
Other
- ¼ cup feta cheese crumbled
- 2 tablespoons fennel fronds
Instructions
- Cook farro- Rinse the farro in a colander under the tap, then add to a pot. Cover with 4 cups of water, cover and cook. Simmer for 25 minutes and taste for chewiness. If you'd like it softer, simmer for 5 more minutes. Drain the farro, and allow to cool before assembling the lunch bowls.
- Roast the chicken- Heat oven to 425°F. Toss the chicken in olive oil and balsamic vinegar, and roast in the oven for a total time of 25 minutes, flipping halfway. Chicken should reach an internal temperature of 165°F when tested with an instant read thermometer. Allow chicken to rest for at least 10 minutes before slicing.
- Roast the vegetables-Toss the eggplant, zucchini and fennel in olive oil and balsamic vinegar, and spread out on a sheet pan. Sprinkle with salt and pepper, then roast in the oven for a total time of 15-25 minutes, stirring it up half way.
- Make the vinaigrette- Combine olive oil, balsamic vinegar, maple syrup and dijon mustard in a small jar. Shake it up until completely combined.
- Assemble the bowls- After all ingredients are cooked and cooled, assemble the lunch bowls: Add ½ cup cooked farro, 4 oz or half a chicken breast, around 1 cup of vegetables and 1 tablespoon feta cheese per bowl. Top with some fresh fennel fronds and drizzle with the vinaigrette.
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Nutrition Information
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Lisa Nass says
I'm really bummed that there are so many ads. I love the recipes and understand that blogging is a job designed to make money. But some pages are excessive...yours included. It's one thing to have them but when they pop into your view every time you move the page it's maddening and then defeats the purpose of reading it to relax. Your recipes look like ones I'd probably like but I can't take it so I won't be following. 🙁
Denise says
Hi Lisa, I hear you. I'd love to have an ad-free blog some day, and try my best to make sure they're not too intrusive. If you ever see a video ad or a pop-up ad on my site, please let me know as I am very strict on blocking those. In case you're interested in reading about the costs of running a blog, here's a great read: http://iambaker.net/why-are-there-so-many-ads/
Megan says
I made this and the flavor was a little heavy handed, to be honest. In reading the instructions there is a mention of apple cider vinegar, but the ingredient list does not include apple cider vinegar. Was that intended to be used roasting veggies instead of balsamic? I think that would have made a big difference. Also, did you get your fennel to roast in the same time as your eggplant? My eggplant seemed to be overdone and my fennel was underdone. The concept of this dish seems delicious, but I just couldn't replicate it!
Denise says
Sorry for the confusion Megan! It was indeed meant to be tossed in the balsamic vinegar, but it says apple cider vinegar in the directions. I'll update. My original run-through was with ACV and it was really bland, so the second time I made it with the balsamic vinegar and the flavor was much more to my taste. Sorry you found it too heavy handed, you could definitely mellow it out by roasting in the ACV if you make it again.
Lauren says
I have never had Fennel before and am nervous I won't like it, thus it ruin the dish for me! What would you compare this flavor to? Is there anything you recommend replacing it with? Thanks!
Denise says
Hi Lauren! Fennel has a slightly licorice flavor, and when it's roasted it gets kind of sweet? If you're worried about it, just replace it with bell peppers. They won't have the same flavor as fennel but they'll be good in the recipe! I hope you enjoy it!
Sarah @Whole and Heavenly Oven says
I need to hop on the farro bandwagon! I mean, these bowls are absolute STUNNERS! I could totally see myself making these and bringing them for school lunches with me every.single.day.
Helen @ Scrummy Lane says
I really love your beautiful make-ahead lunch ideas, Denise!
I would definitely give people 'lunch envy' with this one. Love how easy it is to prepare, too - not hard at all!
Sarah @ Making Thyme for Health says
I just cooked up some farro a few hours ago! The chewy texture really is amazing. And I feel the same way about blogging, it has opened my eyes to so many different foods and cuisines that I would have never considered before. I would have missed out on so many delicious things!
Ashley@CookNourishBliss says
Yessssss to farro! It is my very favorite! You just cannot beat the chewiness! I am loving these bowls - between the farro ... the roasted veggies ... that dressing! Yes please!
Denise says
It's all about that chewiness! Thanks, Ashley 🙂
Ashley - The Recipe Rebel says
I am definitely (slowly) getting more adventurous too, thanks to the blog! I'mm thankful for your blog because otherwise we never would have met 😉 I will admit, I've never tried farro but I think I need to! The perfect hearty grain to keep us going through the winter!
Denise says
Aww I am so glad to have you as a blogging buddy 🙂 And we get to meet in real life again soon! You should give farro a try, it's got such a cool texture!
marcie says
I can't get enough farro -- it's one of my go-to's right along with quinoa! These bowls look delicious and I love these Mediterranean flavors!
Denise says
Yeah!! I'm going to be on team farro for awhile now. Thanks, Marcie!
Cyndi - My Kitchen Craze says
I can honestly say that I've never tried farro before. But it looks so good in these lunch bowls. I never make breakfast for myself because I'm always working on this or that, but these would be perfect for lunch. And my hubby could take one too. Gotta get these made asap!
Denise says
Thanks Cyndi, they are so tasty!