Kale Farro Salad
This Kale Farro Salad is a hearty, delicious early fall salad packed with farro, kale, crisp veggies, and chicken, all tossed in a tangy apple cider dressing. With 31g protein and 11g fiber per serving, it’s a meal prep favorite that tastes even better the next day!
This post may contain affiliate links. Thank you for your support!
Reasons You’ll Love This Recipe:
- High Protein – With 31g of protein per serving, this salad keeps you full without needing anything else on the side.
- High Fiber – At 11g of fiber per serving, it’s a gut-friendly meal that pairs perfectly with all that protein.
- Great for Meal Prep – The hearty ingredients hold up beautifully in the fridge and taste even better the next day.
- A Perfect Early Fall Salad – Farro and kale bring a heartier, cozier feel than a typical summer salad, making this one ideal for the season.
- Genuinely Delicious – The tangy apple cider dressing ties it all together, so this is a salad you’ll actually crave, not just eat because it’s healthy.
Ingredient Notes & Substitutions:
For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.
- Farro – Swap for quinoa or brown rice if you don’t have farro on hand or want a gluten-free option.
- Kale – Baby spinach or shredded Brussels sprouts both work well if kale isn’t your favorite.
- Sugar Snap Peas – Snow peas or thinly sliced green beans make a great substitute.
- Carrots – Pre-shredded carrots save time, or swap in shredded purple cabbage for extra crunch.
- Red Onion – Green onions or shallots work well if you want a milder bite.
- Bell Peppers – Any color works here. I love sliced mini bell peppers, but chopped regular bell peppers work fine, too! You can also swap in diced cucumber for something cooler and crisper.
- Chicken Breast – Rotisserie chicken is an easy shortcut, or use chickpeas for a vegetarian option.
- Parmesan Cheese – Feta or pecorino romano both work well if that’s what you have on hand.
- Apple Cider Vinegar – White wine vinegar or rice vinegar can be used in a similar amount.
- Lemon Juice – fresh is great, but bottled works fine, too!
- Extra Virgin Olive Oil – Avocado oil is a great neutral swap.
- Honey – Maple syrup works well for a similar touch of sweetness.
- Dijon Mustard – Yellow mustard works too, though the flavor will be a bit milder.
- Garlic – Garlic powder works in a pinch, just start with less and add to taste.
How to Make Kale Farro Salad
For complete instructions, please check out the recipe card at the bottom of this post.
- Cook the farro. Prepare the farro according to package instructions, then let it cool slightly while you prep everything else.
- Finely chop the kale. Dice the kale as finely as you can — the smaller pieces break down the tough texture and soften it up without needing to massage it.
- Prep the veggies. Add the sliced sugar snap peas, grated carrots, diced red onion, and chopped bell peppers to the bowl with the kale.
- Add the farro and chicken. Once the farro has cooled a bit, add it to the bowl along with the chopped chicken breast.
- Make the dressing. In a small bowl or jar, whisk together the parmesan cheese, apple cider vinegar, lemon juice, olive oil, honey, Dijon mustard, and grated garlic until combined.
- Toss and serve. Pour the dressing over the salad and toss everything together until well coated. Serve right away, or let it sit for the flavors to meld even more.
Tips and Variations
- Prep the Farro Ahead – Cook the farro a day or two in advance and store it in the fridge so assembly is even faster.
- Make It Ahead of Time – This salad is a great one to prep on Sunday and eat throughout the week since the flavors only get better with time.
- Add Some Heat – A pinch of red pepper flakes or a drizzle of hot honey in the dressing adds a nice kick if you like a little spice.
- Swap the Protein – Chickpeas, white beans, or shredded rotisserie chicken all work well if you want to switch things up.
- Make It Nut-Free Crunchy – Toasted pepitas or sunflower seeds are a great add-in if you want extra crunch without using nuts.
- Double It for a Crowd – This recipe scales up easily, making it a great option for potlucks or fall gatherings.
Meal Prep & Storage
Store the salad in an airtight container in the fridge for up to 3-4 days. The flavors continue to meld the longer it sits, so this one genuinely tastes even better the next day.
No need to keep the dressing separate either. This salad holds up great pre-dressed, making it an easy one to fully prep and grab all week.
FAQs
Yes! This is a great meal prep salad. You can make it up to 3-4 days in advance and store it in the fridge.
No, farro is a wheat grain and contains gluten. If you need this recipe to be gluten-free, swap the farro for quinoa or brown rice.
Yes, kale is safe and delicious to eat raw. Finely chopping it helps break down the tougher texture so it’s easier to eat and digest.
This salad is hearty enough to stand on its own as a full meal, but it also pairs well with a side of fruit or a warm bowl of soup for a heartier fall spread.
Absolutely. Quinoa, brown rice, or even wild rice all work well in place of farro if that’s what you have on hand. Please note, though, that different grains absorb different amounts of liquid – i.e. quinoa absorbs more – which may result in needing to make a little more dressing!
Shop This Recipe
As an Amazon affiliate, I may earn a small amount from qualifying affiliate purchases at no cost to you.
All of my favorites can be found on my Amazon storefront, including a whole page dedicated to my Meal Prep Essentials!
- Glass Meal Prep Bowls
- Bamboo Butcher Block
- Veggie Chopper
- Gold & Wood Measuring Cups & Spoons
- Stainless Steel Mixing Bowls
- Caraway Non-Toxic Pans (use code JANEIRO10 for 10% off!)
More Meal Prep Salad Recipes to Love
- Chopped Mediterranean Salad
- Southwest Chopped Salad
- Pesto Quinoa Salad
- Tabbouleh Couscous Salad
- High Protein Pasta Salad
- Bell Pepper Salad with Chicken
- Taco Salad Jars
Did you make this recipe? Please give a rating and review below! For more balanced nutrition and no fuss, balanced recipes, be sure to follow me on Instagram!
Kale Farro Salad
Ingredients
- 1 cup uncooked farro
- 4 cups kale finely chopped
- 1 cup sugar snap peas thinly sliced
- 1 cup grated carrots
- ½ cup red onion diced
- 1 cup mini bell peppers thinly sliced
- 2 cups cooked chicken breast chopped
Apple Cider Dressing
- ¼ cup parmesan cheese grated
- 2 tablespoons apple cider vinegar
- 2 tablespoons lemon juice
- 2 tablespoons extra virgin olive oil
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- 1 clove garlic grated
Instructions
- Cook the farro. Prepare the farro according to package instructions, then let it cool slightly while you prep everything else.1 cup uncooked farro
- Finely chop the kale. Dice the kale as finely as you can — the smaller pieces break down the tough texture and soften it up without needing to massage it.4 cups kale
- Prep the veggies. Add the sliced sugar snap peas, grated carrots, diced red onion, and chopped bell peppers to the bowl with the kale.1 cup sugar snap peas, 1 cup grated carrots, 1/2 cup red onion, 1 cup mini bell peppers
- Add the farro and chicken. Once the farro has cooled a bit, add it to the bowl along with the chopped chicken breast.2 cups cooked chicken breast
- Make the dressing. In a small bowl or jar, whisk together the parmesan cheese, apple cider vinegar, lemon juice, olive oil, honey, Dijon mustard, and grated garlic until combined.1/4 cup parmesan cheese, 2 tablespoons apple cider vinegar, 2 tablespoons lemon juice, 2 tablespoons extra virgin olive oil, 1 tablespoon honey, 1 teaspoon Dijon mustard, 1 clove garlic
- Toss and serve. Pour the dressing over the salad and toss everything together until well coated. Serve right away, or let it sit for the flavors to meld even more.
