There are a lot of grain salad recipes out there, but this Farro Salad is truly the best ever. It’s a nutritional powerhouse that’s great for meal prep or a potluck, but most importantly, the vibrant Mediterranean flavors make it absolutely craveable.

Farro salad on a white platter with a gold serving spoon digging in.

This Greek Farro Salad recipe will have everybody coming back for another scoop!

With a 4-year-old in the house, it’s not every day that I put something (that’s not mac and cheese) on the dinner table that EVERY family member loves.

Unexpectedly, this Farro Salad recipe received that reception! With it’s vibrant Mediterranean flavors that balance salty, sweet, briny and acidic, something about it just makes everybody want to take another bite. And another.

My daughter even asked for the leftovers to be packed in her lunch for school the next day!

Why you will love this Farro Salad

  • Health meets flavor. Farro is a nutritional powerhouse, and when combined with feta cheese, zingy olives and sundried tomatoes, it’s also a party in your mouth.
  • Great for meal prep. Keeps in the fridge for up to 5 days. Perfect for lunchboxes.
  • Simple to put together. Don’t be intimidated by its gourmet appeal; I’ll walk you through each easy step.
A farro salad recipe in a bowl but not yet stirred together, including cucumbers, sun-dried tomatoes, feta, capers, olives, walnuts and red onions.

What is Farro?

Farro is a nutritious ancient grain that comes from the wheat family. It has been cultivated for thousands of years in the Mediterranean and Middle East.

It’s had a resurgence of popularity in recent years because it tastes great and has numerous health benefits like being high in fiber and lower in gluten than other varieties of wheat.

What does farro taste like?

Farro has a nutty flavor with a hint of sweetness. It tastes kind of like a cross between barley and brown rice. Most importantly, it provides a somewhat blank canvas for a variety of flavors to shine.

What is Farro Salad?

Farro salad is a combination of cooked farro grains and an array of fresh ingredients. Farro is a blank slate for making a salad with just about anything you want! Here, we’re making one with Mediterranean flair.

Ingredients laid out in white bowls on a dark surface, including red onion, olives, walnuts, cucumber, lemon, spices, capers, feta cheese, sun-dried tomatoes, parsley, honey, garlic and a bowl of grains.

 Farro Salad Recipe ingredients

  • farro – the star of the dish! It provides a hearty, chewy texture and nutty flavor of the farro.
  • cucumber – adds freshness and a juicy crunch.
  • feta cheese – adds a creamy, salty contrast to the earthy flavor.
  • red onion – always pairs well with cucumber and feta.
  • walnuts – add a nice crunch and enhance the nuttiness of the farro.
  • Kalamata olives – add a briny, savory flavor.
  • sun-dried tomatoes – adds a concentrated pop of umami and sweetness to the best farro salad.
  • caper – helps season the salad with a salty kick.
  • garlic – the aromatic base flavor of the dressing.
  • parsley – adds an herbaceous note to the dressing.
  • lemon juice – adds bright acidity and fresh flavor.
  • red wine vinegar – enhances the tanginess of the dressing.
  • honey – balances the acidity with a touch of sweetness.
  • dried oregano – adds more Mediterranean flair!
  • salt and pepper – essential to season any salad to perfection.
  • olive oil – the backbone of the dressing.
A white bowl filled with an olive-oil based dressing with a whisk in it, with a bunch of parsley alongside.

Greek Farro Salad substitutions and additions

  • USE A DIFFERENT GRAIN – While this recipe was developed with farro in mind, you can use another type of grain. Barley, bulgur, spelt or brown rice all work here.
  • SWAP THE HERBS – If you don’t have fresh parsley, try mint or basil for a different herbal twist.
  • MAKE IT VEGAN – Omit the feta or use a vegan feta substitute, and use agave in place of honey to make this Mediterranean farro salad vegan.
Cooked farro in a white bowl topped with an herb and garlic mixture.

How to make Farro Salad with Feta

  1. Cook the farro according to the directions on its package.
  2. Make the dressing by whisking together the garlic, parsley, lemon juice, vinegar, honey, oregano, salt and pepper, and then whisking in the olive oil.
  3. Add the cooked farro to the dressing and toss until well combined. Refrigerate the dressed farro for at least 2 hours so it can chill and absorb the flavors of the dressing.
  4. Right before you serve the salad, add the rest of the ingredients – cucumber, feta, onion, walnuts, sun-dried tomatoes and capers. Toss until everything is well combined and serve!

How to cook Farro

Each variety and brand of farro has slightly different cooking directions, so you want to be sure to follow the directions on the package you have.

In general, you’ll be combining the farro with water and bringing it to a boil on the stove, then reducing to a simmer and cooking until the farro is tender.

Some brands call for cooking 20 to 30 minutes, while others call for cooking 10 minutes and then letting the farro stand, covered, for 5 minutes off the heat to finish cooking.

No matter what, you’ll want to be sure to drain any excess water from the farro once it is cooked, before you add the farro to the dressing.

Mediterranean farro salad on a white platter with a gold serving spoon digging in.

Home Chef Tips for Farro Salad

  • Make ahead. While it’s necessary to let the farro chill for 2 hours once you combine it with the dressing, it’s even better if you can let it sit in the fridge overnight.
  • Toast the nuts. For an extra layer of flavor and crunch, toast the walnuts before adding them to the salad.

How to serve Mediterranean Farro Salad

This salad is a complete meal on its own, but it also pairs wonderfully with grilled meats or seafood, or as a side to your favorite Mediterranean dishes. Some of my favorite things to pair this with include:

A grain and vegetable mixture on a white platter with a gold serving spoon digging in.

How to store Farro Salad with Feta

Store any leftovers of this best ever farro salad in an airtight container in the fridge for up to five days. The flavors of the salad will continue to meld as it sits, making it even more delicious.

Farro Salad Recipe FAQs

What is the flavor of farro?

Farro has an earthy, nutty flavor with a slightly sweet undertone.

Should you soak farro before cooking?

No, there’s no need to soak farro before cooking.

Do you cook farro with lid on or off?

Follow the package directions for the farro you buy, but generally farro is cooked with the lid on.

The best ever farro salad on a white platter with a gold serving spoon digging in.
Mediterranean Farro Salad

Mediterranean Farro Salad

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

There are a lot of grain salad recipes out there, but this Farro Salad is truly the best ever. It's a nutritional powerhouse that's great for meal prep or a potluck, but most importantly, the vibrant Mediterranean flavors make it absolutely craveable.


For the Salad:

  • 1 cup uncooked farro, rinsed and drained
  • 1/2 cup chopped cucumber
  • 1/2 cup chopped red onion
  • 1/2 cup chopped walnuts
  • 1/2 cup crumbled feta cheese
  • 1/3 cup pitted Kalamata olives, halved
  • 1/3 cup sun-dried tomatoes, roughly chopped
  • 2 tablespoons capers

For the Dressing:

  • 2 garlic cloves, minced
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons red wine vinegar
  • 2 teaspoons honey
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup olive oil


  1. Cook farro according to package directions. 
  2. Meanwhile, make the Dressing: In large bowl, whisk together garlic, parsley, lemon juice, vinegar, honey, oregano, salt and pepper. While whisking, slowly drizzle in oil until all oil is incorporated. 
  3. When farro has finished cooking, drain and immediately add to bowl with dressing and toss until well combined. For best flavor, cover and refrigerate at least 2 hours or up to 4 days before serving.
  4. Just before serving, add cucumber, onion, walnuts, feta, olives, sun-dried tomatoes and capers to farro and toss until well combined. 

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 405Total Fat: 29gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 22gCholesterol: 17mgSodium: 510mgCarbohydrates: 31gFiber: 5gSugar: 9gProtein: 10g

This website provides estimated nutrition information as a courtesy only. Nutrition information does not include any optional ingredients or toppings. You should calculate the nutrition information with the actual ingredients used in your recipe using your preferred nutrition calculator.

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