Garlic Herb Chicken with White Bean and Farro Salad
Garlic herb chicken salad with white beans and farro gives you juicy chicken, chewy grains, creamy beans, and crisp vegetables in one fresh, filling bowl.
This meal tastes bright from lemon, savory from garlic, and hearty enough for dinner. It also works well for meal prep because the farro and white beans hold their texture in the fridge.
Why You’ll Love This Recipe
- Fresh but filling: Farro and white beans make the salad satisfying without feeling heavy.
- Juicy chicken: Garlic, parsley, lemon, and olive oil give plain chicken breast big flavor.
- Great texture: You get tender chicken, chewy farro, creamy beans, juicy tomatoes, and crisp cucumber in every bite.
- Simple prep: Cook the farro, sear the chicken, toss the salad, and dinner is ready.
Fabian’s Budget & Health Tip: Use canned white beans to save time and money, but rinse them well to lower extra sodium. If chicken breast costs more that week, use boneless chicken thighs and trim any extra fat. They stay juicy and taste great with the same garlic herb seasoning.
Ingredients (Serves 4)
- 1 1/2 pounds boneless skinless chicken breast (680 g)
- 1 cup dry farro (190 g)
- 3 cups water or low sodium broth for cooking farro (720 ml)
- 1 can white beans, drained and rinsed, 15 ounces (425 g)
- 1 large cucumber, diced (300 g)
- 1 1/2 cups cherry tomatoes, halved (225 g)
- 3 cups fresh spinach, roughly chopped (90 g)
- 4 garlic cloves, minced (12 g)
- 1 large lemon, zested and juiced (about 3 tablespoons juice)
- 1/2 cup fresh parsley, chopped (15 g)
- 4 tablespoons olive oil, divided (60 ml)
- 1 teaspoon kosher salt, divided (6 g)
- 1/2 teaspoon black pepper (1 g)
- 1 teaspoon dried Italian herbs or dried oregano (1 g)
Step-by-Step Instructions
1. Cook the Farro
Rinse the farro under cool water. Add it to a saucepan with the water or broth and a pinch of salt. Bring it to a boil, then lower the heat and simmer for 25 to 30 minutes, until the grains taste tender but still have a pleasant chew.
Drain any extra liquid. Spread the farro on a plate for a few minutes so it stops steaming. This keeps the salad from turning soggy.
2. Make the Lemon Garlic Herb Mix
In a small bowl, stir together the minced garlic, lemon zest, lemon juice, parsley, 2 tablespoons olive oil, dried herbs, 1/2 teaspoon salt, and black pepper. It should smell bright, sharp, and fragrant.
Spoon half of this mixture over the chicken. Save the rest for the salad.
3. Season the Chicken
Pat the chicken dry with paper towels. If the pieces are thick, slice them in half through the middle or pound them to an even thickness. This helps them cook quickly and stay juicy.
Rub the garlic herb mixture over both sides. Let the chicken sit for 10 minutes while the farro cools. The surface should look glossy from the olive oil and speckled with herbs.
4. Pan Sear or Grill the Chicken
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chicken when the oil looks shiny. You should hear a clear sizzle as it hits the pan.
Cook for 5 to 7 minutes per side, depending on thickness, until the outside turns golden and the garlic smells mellow instead of sharp. The chicken is done when the center reaches 165°F (74°C).
Move the chicken to a cutting board and let it rest for 5 minutes. This keeps the juices inside when you slice it.
5. Toss the White Bean and Farro Salad
In a large bowl, combine the cooked farro, white beans, cucumber, tomatoes, and spinach. Add the reserved lemon garlic herb mixture and the final 1 tablespoon olive oil.
Toss gently until the spinach starts to soften and the beans look lightly coated. Taste and add the remaining salt if needed. The salad should taste lemony, savory, and fresh.
6. Slice and Serve
Slice the rested chicken across the grain. Spoon the farro and white bean salad into bowls, then lay the warm chicken on top. Add extra parsley and a squeeze of lemon if you like a brighter finish.
Expert Troubleshooting & FAQs
Can I use canned beans straight from the can?
Drain and rinse them first. This removes the canning liquid, gives the beans a cleaner flavor, and keeps the salad from tasting too salty.
Why is my chicken dry?
Chicken breast dries out when it cooks too long or unevenly. Pound thick pieces to an even size and pull them from the heat as soon as the center reaches 165°F (74°C). Letting the chicken rest also helps.
Can I make this ahead for meal prep?
Yes. Store the salad and sliced chicken in airtight containers for up to 4 days. For the freshest texture, keep extra lemon juice or olive oil on the side and add it right before eating.
What can I use instead of farro?
Use brown rice, quinoa, barley, or bulgur. Farro has a nutty chew, so the closest swaps are barley or wheat berries. If you need a gluten free option, use quinoa or brown rice.
Can I grill the chicken instead of using a skillet?
Yes. Preheat the grill to medium heat and oil the grates. Grill the chicken until it has light char marks and reaches 165°F (74°C) in the center.
Estimated Nutritional Facts
These numbers are rough estimates per serving and will vary based on ingredient brands and exact portions.
- Calories: 520
- Protein: 48 g
- Carbs: 47 g
- Fats: 17 g
Garlic Herb Chicken with White Bean and Farro Salad
Ingredients
- 1 1/2 pounds boneless skinless chicken breast (680 g)
- 1 cup dry farro (190 g)
- 3 cups water or low sodium broth for cooking farro (720 ml)
- 1 can white beans, drained and rinsed, 15 ounces (425 g)
- 1 large cucumber, diced (300 g)
- 1 1/2 cups cherry tomatoes, halved (225 g)
- 3 cups fresh spinach, roughly chopped (90 g)
- 4 garlic cloves, minced (12 g)
- 1 large lemon, zested and juiced (about 3 tablespoons juice)
- 1/2 cup fresh parsley, chopped (15 g)
- 4 tablespoons olive oil, divided (60 ml)
- 1 teaspoon kosher salt, divided (6 g)
- 1/2 teaspoon black pepper (1 g)
- 1 teaspoon dried Italian herbs or dried oregano (1 g)
Instructions
- 1. Cook the Farro. Rinse the farro under cool water. Add it to a saucepan with the water or broth and a pinch of salt. Bring it to a boil, then lower the heat and simmer for 25 to 30 minutes, until the grains taste tender but still have a pleasant chew. Drain any extra liquid. Spread the farro on a plate for a few minutes so it stops steaming. This keeps the salad from turning soggy.
- 2. Make the Lemon Garlic Herb Mix. In a small bowl, stir together the minced garlic, lemon zest, lemon juice, parsley, 2 tablespoons olive oil, dried herbs, 1/2 teaspoon salt, and black pepper. It should smell bright, sharp, and fragrant. Spoon half of this mixture over the chicken. Save the rest for the salad.
- 3. Season the Chicken. Pat the chicken dry with paper towels. If the pieces are thick, slice them in half through the middle or pound them to an even thickness. This helps them cook quickly and stay juicy. Rub the garlic herb mixture over both sides. Let the chicken sit for 10 minutes while the farro cools. The surface should look glossy from the olive oil and speckled with herbs.
- 4. Pan Sear or Grill the Chicken. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chicken when the oil looks shiny. You should hear a clear sizzle as it hits the pan. Cook for 5 to 7 minutes per side, depending on thickness, until the outside turns golden and the garlic smells mellow instead of sharp. The chicken is done when the center reaches 165°F (74°C). Move the chicken to a cutting board and let it rest for 5 minutes. This keeps the juices inside when you slice it.
- 5. Toss the White Bean and Farro Salad. In a large bowl, combine the cooked farro, white beans, cucumber, tomatoes, and spinach. Add the reserved lemon garlic herb mixture and the final 1 tablespoon olive oil. Toss gently until the spinach starts to soften and the beans look lightly coated. Taste and add the remaining salt if needed. The salad should taste lemony, savory, and fresh.
- 6. Slice and Serve. Slice the rested chicken across the grain. Spoon the farro and white bean salad into bowls, then lay the warm chicken on top. Add extra parsley and a squeeze of lemon if you like a brighter finish.
