When the evenings start to cool and I crave something hearty yet nutritious, my go-to dish is a vibrant bowl of Roasted Chicken Farro Protein Bowls. As I step into the kitchen, the fragrant scent of seasoned chicken thighs roasting in the oven instantly lifts my spirits. This dish is a delightful celebration of texture and flavor—the tender chicken pairs beautifully with nutty farro, naturally sweet potatoes, and the satisfying crunch of Brussels sprouts. Each bite is brightened by a zingy lemon herb dressing that brings everything together.
Perfect for those who want to escape the monotony of takeout or pre-packaged meals, these bowls are not only simple to prepare but also cater to any health-conscious palate. Whether you’re cooking for yourself or impressing guests, the balance of protein, fiber, and healthy fats in this meal makes it ideal for a wholesome weeknight supper. Let’s dive into this recipe and transform everyday ingredients into something truly spectacular!
Why Love Roasted Chicken Farro Protein Bowls?
Nutritious and Satisfying: This dish is a celebration of healthy eating, packed with protein and fiber to keep you full and energized.
Flavor Explosion: The combination of roasted chicken, sweet potatoes, and Brussels sprouts creates a delightful mix of flavors and textures that everyone will enjoy.
Wholesome Goodness: Each bowl is a well-rounded meal featuring complex carbohydrates, healthy fats, and fresh herbs—perfect for nourishing your body.
Quick Prep and Cook Time: It’s ideal for busy evenings, with minimal prep and simple cooking steps, making dinner a breeze.
Versatile Ingredients: Feel free to customize with seasonal veggies or swap out chicken for tofu, catering to both meat-lovers and vegetarians.
Meal Prep Friendly: Leftovers can be stored and reheated easily, ensuring you have a delicious meal ready for those hectic days ahead.
Roasted Chicken Farro Protein Bowls Ingredients
For the Chicken
• Bone-in Skin-on Chicken Thighs – The main protein source that stays juicy and flavorful.
• Olive Oil – Used for rubbing the chicken to achieve that crisp, delicious skin.
• Salt – Essential for enhancing the chicken’s natural flavor.
• Garlic Powder – Adds depth and warmth to the chicken’s flavor profile.
• Onion Powder, Paprika, Cayenne Pepper – This trio of spices creates a tasty dry rub for added complexity.
For the Farro and Veggies
• Farro – A nutty grain that contributes to texture and fiber; quinoa can be used for a gluten-free option.
• Sweet Potato – Adds a natural sweetness and essential nutrients; cut into wedges for even roasting.
• Brussels Sprouts – Provide a crunch that balances the sweet potatoes; halved for optimal roasting.
For the Dressing
• Fresh Parsley & Cilantro – Brighten up the dish with fresh herbs; adjust to your taste for a personalized touch.
• Fresno or Red Chili Pepper – Adds a kick; red pepper flakes can be substituted if needed.
• Lemon Juice – Brightens the flavors; it’s key for the herb drizzle that ties the dish together.
• Grated Garlic – Elevates the dressing’s flavor; essential for that aromatic touch.
• Flaky Sea Salt – A perfect finishing touch for the brightness of the dish.
For Additional Flavor
• Grated Parmesan Cheese – Adds a salty flavor and creaminess; optional for a dairy-free version.
How to Make Roasted Chicken Farro Protein Bowls
-
Preheat oven: Start by preheating your oven to 425°F (220°C). This high temperature will help achieve crispy chicken skin and perfectly roasted vegetables.
-
Cook farro: Prepare the farro according to the package instructions, seasoning the water with a pinch of salt. This nutty grain will provide a lovely base for your protein bowl.
-
Mix dressing: In a small bowl, combine the fresh parsley, cilantro, Fresno or red chili pepper, lemon juice, grated garlic, and flaky sea salt. Blend well, adjusting the olive oil for desired texture.
-
Prepare chicken: On a baking sheet, arrange the bone-in, skin-on chicken thighs. Rub each piece generously with olive oil and season using the garlic powder, onion powder, paprika, and cayenne pepper.
-
Roast chicken: Place the baking sheet in the oven and roast for 35-40 minutes until the chicken is thoroughly cooked, reaching an internal temperature of 165°F. The skin should be golden brown and crispy.
-
Prep vegetables: While the chicken roasts, toss the halved Brussels sprouts and sweet potato wedges with olive oil and salt. Spread them on another baking sheet.
-
Roast veggies: Add the vegetable sheet to the oven, roasting for about 30 minutes until the Brussels are golden and tender. Flip the sweet potatoes halfway through for even cooking.
-
Assemble bowls: Once everything is cooked, slice the roasted chicken and layer it over the cooked farro. Add the sweet potatoes and Brussels sprouts, then drizzle generously with the lemon herb dressing.
Optional: Garnish with extra fresh herbs or a splash of balsamic reduction for added flavor.
Exact quantities are listed in the recipe card below.
Roasted Chicken Farro Protein Bowls Variations
Feel free to enhance your Roasted Chicken Farro Protein Bowls with these delightful twists and substitutions!
- Gluten-Free: Substitute farro with quinoa for a delightful, gluten-free option that still provides a hearty texture.
- Vegetarian Delight: Swap chicken for grilled tofu or chickpeas, adding your favorite spices to maintain flavor.
- Seasonal Veggies: Experiment with seasonal vegetables like carrots, zucchini, or bell peppers to elevate flavor and nutrition.
- Creamy Addition: Incorporate avocado slices or a dollop of Greek yogurt to add creaminess to your protein bowl.
- Nutty Crunch: Toss in some toasted nuts or seeds, like almonds or pumpkin seeds, for a delicious crunch and extra nutrition.
- Herbal Twist: Try different herbs such as dill or mint in the dressing for a refreshing twist that complements the roasted flavors.
- Heat It Up: If you like spice, throw in some jalapeños or a splash of hot sauce to amp up the heat in your bowls.
- Dairy-Free Flavor: For a vegan alternative, omit cheese entirely or use a plant-based Parmesan to keep it creamy without dairy.
What to Serve with Roasted Chicken Farro Protein Bowls?
Imagine gathering around a table filled with comforting sides that enhance the vibrant flavors of your hearty bowls.
-
Garlic Herb Bread: This warm, crusty bread serves as the perfect accompaniment for soaking up that delightful lemon herb dressing.
-
Roasted Greens: Consider a mix of kale or spinach, lightly sautéed with garlic and olive oil for a nutritious crunch that complements the roasted textures.
-
Crispy Brussels Sprout Salad: A fresh salad with thinly sliced Brussels sprouts, toasted pecans, and a tangy vinaigrette mirrors the roasted version in your bowls while adding a refreshing twist.
-
Quinoa Tabbouleh: This tabbouleh brings a fresh note with parsley, tomatoes, and lemon, providing a citrusy accent that echoes your dressing.
-
Avocado Slices: Creamy avocado adds a luxurious texture and richness that balances the hearty elements of your meal. It’s a nourishing addition that feels like a treat!
-
Chilled White Wine: A glass of crisp Sauvignon Blanc can elevate your dining experience, harmonizing beautifully with the bright lemon and herb flavors in the bowls.
-
Dark Chocolate Mousse: For dessert, indulge with a light and airy chocolate mousse that’s a delightful end to a satisfying meal—sweet yet not overwhelming.
Pair any of these sides with your Roasted Chicken Farro Protein Bowls to create a complete meal that’s sure to impress!
How to Store and Freeze Roasted Chicken Farro Protein Bowls
Fridge: Store leftovers in an airtight container for up to 3 days. It’s best to keep the chicken, farro, and vegetables separated to maintain texture.
Freezer: For longer storage, freeze individual portions in airtight containers for up to 2 months. Wrap each bowl tightly to prevent freezer burn.
Reheating: To reheat, thaw overnight in the fridge, then warm in the oven at 350°F (175°C) for about 20 minutes, or until heated through. This method helps restore the delicious flavors of your Roasted Chicken Farro Protein Bowls.
Assembly: If possible, store the dressing separately and drizzle it over the bowl just before serving to keep the ingredients fresh and vibrant.
Make Ahead Options
These Roasted Chicken Farro Protein Bowls are perfect for meal prep enthusiasts! You can marinate the chicken thighs up to 24 hours in advance, letting the flavors infuse beautifully. Additionally, you can cook the farro and the roasted vegetables (sweet potatoes and Brussels sprouts) up to 3 days ahead. Just refrigerate them in airtight containers to keep them fresh and tasty. When you’re ready to serve, simply reheat the chicken and veggies in the oven or on the stovetop until warmed through, then assemble your bowls with farro and drizzle with the lemon herb dressing. This way, you can enjoy a delicious, homemade meal in no time, without sacrificing quality!
Expert Tips for Roasted Chicken Farro Protein Bowls
-
Crispy Skin: Ensure not to overcrowd the baking sheet with chicken thighs for perfectly crispy skin. Prioritize space for even roasting.
-
Resting Time: Let the chicken rest for at least 5 minutes after removing from the oven. This helps retain its juices, ensuring each bite is moist and flavorful.
-
Farro Cooking: Follow package instructions carefully when cooking farro; too little water can lead to undercooked grains. Seasoning the water makes a delightful difference.
-
Customize Veggies: Feel free to mix in seasonal vegetables but be mindful of different cooking times. Add faster-cooking options like zucchini later to avoid mushiness.
-
Dressing Consistency: Adjust the thickness of your lemon herb dressing by varying the olive oil. A smoother dressing coats the ingredients better and enhances the overall flavor.
-
Leftover Storage: Store leftovers in an airtight container for up to 3 days. Reheat gently to preserve the integrity of both the chicken and vegetables in your Roasted Chicken Farro Protein Bowls.
Roasted Chicken Farro Protein Bowls Recipe FAQs
What type of farro should I use for my Roasted Chicken Farro Protein Bowls?
I recommend using pearled farro for a quicker cooking time, as it has the outer bran removed. If you’re looking for a gluten-free option, you can easily substitute pearled farro with quinoa, which cooks up similarly and offers a lovely nuttiness.
How should I store leftover Roasted Chicken Farro Protein Bowls?
Absolutely! Store leftovers in an airtight container in the fridge for up to 3 days. To maintain the best texture, it’s a good idea to keep the chicken, farro, and veggies separated if possible.
Can I freeze Roasted Chicken Farro Protein Bowls?
Yes, you can freeze them! Portion out the bowls in airtight containers, ensuring they’re well wrapped to prevent freezer burn. They can be stored in the freezer for up to 2 months. When ready to enjoy, thaw the bowls overnight in the fridge and reheat in a 350°F oven for about 20 minutes.
What if my chicken isn’t crispy enough?
Very! To achieve that crispy, golden skin, ensure you’re not overcrowding the baking sheet. This allows hot air to circulate around the chicken evenly. Also, don’t skip the step of patting the chicken dry before rubbing it with oil and seasoning—it makes a world of difference!
Is there a way to make this dish vegetarian?
You bet! You can swap out the chicken for grilled tofu or chickpeas for a protein-packed vegetarian option. Feel free to mix in your favorite seasonal vegetables to keep it vibrant and colorful.
How can I make the dressing more flavorful?
To amp up the flavor of the lemon herb dressing, try adding an extra clove of grated garlic or a splash of balsamic vinegar. Adjusting the fresh herbs to your personal taste can also make it more vibrant—sometimes, a handful of fresh basil or dill can elevate the entire dish!
Delicious Roasted Chicken Farro Protein Bowls for Every Craving
Ingredients
Equipment
Method
- Preheat your oven to 425°F (220°C) to achieve crispy chicken skin and roasted vegetables.
- Prepare the farro according to the package instructions, seasoning the water with a pinch of salt.
- In a small bowl, combine the fresh parsley, cilantro, Fresno or red chili pepper, lemon juice, grated garlic, and flaky sea salt. Blend well.
- On a baking sheet, arrange the bone-in, skin-on chicken thighs. Rub each piece with olive oil and season with garlic powder, onion powder, paprika, and cayenne pepper.
- Roast the chicken for 35-40 minutes until thoroughly cooked, reaching an internal temperature of 165°F.
- While the chicken roasts, toss the halved Brussels sprouts and sweet potato wedges with olive oil and salt on another baking sheet.
- Add the veggie sheet to the oven, roasting for about 30 minutes until golden and tender.
- Once cooked, slice the roasted chicken and layer it over the cooked farro. Add the sweet potatoes and Brussels sprouts, then drizzle with the lemon herb dressing.