Save The crunch of roasted chickpeas hitting a hot pan was what sold me on this bowl. I'd been meal-prepping the same bland rotation for weeks when a friend texted me a photo of her lunch—golden chicken, jewel-toned vegetables, and a glossy drizzle that made everything shine. I didn't ask for the recipe; I just started building my own version that night. By the third attempt, I'd nailed the tahini sauce and realized this wasn't just another grain bowl—it was the kind of meal that made me actually look forward to opening the fridge.
I made this for my sister when she visited last spring, convinced she'd complain it was too healthy. Instead, she scraped her bowl clean and asked if I had more sauce. We ended up sitting on the back porch with seconds, talking until the sun dropped behind the neighbor's fence. She's asked for it every visit since, and I've started doubling the tahini sauce because I know she'll want extra.
Ingredients
- Boneless, skinless chicken breasts: The lean protein base that stays moist when rubbed with spices and roasted at high heat; I always let mine rest after cooking so the juices redistribute.
- Olive oil: Used in three places here—it coats the chicken, crisps the chickpeas, and smooths out the tahini sauce, so don't skip it.
- Ground cumin: This earthy spice shows up twice because it ties the chicken and chickpeas together with a warm, subtle backbone.
- Smoked paprika: Adds a hint of campfire sweetness to the chicken without any actual smoke or grill required.
- Farro: A chewy ancient grain that holds its shape and soaks up dressing like a dream; it's heartier than quinoa and more interesting than rice.
- Mixed baby greens: I use whatever looks freshest—spinach, arugula, or kale—because they wilt just slightly under the warm chicken and create a perfect bed.
- Cherry tomatoes: Halved for bursts of sweetness that cut through the richness of the tahini.
- Cucumber: Diced into cool, crisp cubes that add crunch and a refreshing contrast to the roasted elements.
- Red onion: Sliced thin so it's sharp but not overpowering, and it adds a pop of color that makes the bowl look alive.
- Chickpeas: Roasted until golden and slightly crispy, they become little nuggets of protein and texture that I always make extra of for snacking.
- Tahini: The creamy, nutty heart of the sauce; I've learned to stir it well in the jar first because it separates and can be grainy otherwise.
- Fresh lemon juice: Brightens everything and balances the richness of tahini with a clean, tart punch.
- Garlic clove: Minced finely so it melts into the sauce and adds a gentle bite without overwhelming the lemon.
Instructions
- Prep the oven and chicken:
- Preheat your oven to 400°F and rub the chicken breasts all over with olive oil, cumin, paprika, salt, and pepper. Lay them on a parchment-lined baking sheet and roast for 20 to 25 minutes until the juices run clear and the edges are golden.
- Cook the farro:
- Combine farro, water, and salt in a saucepan, bring it to a boil, then lower the heat and let it simmer for 25 to 30 minutes. Drain any leftover water and fluff it with a fork so it doesn't clump.
- Roast the chickpeas:
- Toss drained chickpeas with olive oil, cumin, and salt on a separate sheet pan, then roast them for 15 to 20 minutes until they're golden and slightly crispy on the outside. Shake the pan halfway through so they brown evenly.
- Make the lemon tahini sauce:
- Whisk together tahini, lemon juice, water, olive oil, minced garlic, salt, and pepper in a bowl until smooth and pourable. Add more water a teaspoon at a time if it's too thick—you want it to drizzle, not clump.
- Rest and slice the chicken:
- Let the roasted chicken rest on the cutting board for five minutes before slicing it into strips. This keeps all the juices inside instead of running onto the board.
- Assemble the bowls:
- Divide the warm farro among four bowls, then layer on the greens, sliced chicken, roasted chickpeas, cherry tomatoes, cucumber, and red onion. Drizzle generously with the tahini sauce and serve right away while everything's still warm.
Save There's a moment when you drizzle that tahini sauce over the bowl and watch it pool around the farro and greens that feels almost ceremonial. I remember making this on a quiet Tuesday night when I was too tired to care, and somehow the act of building something this colorful and nourishing lifted my mood more than I expected. It became my reset meal—the thing I make when I need to feel like I'm taking care of myself without overthinking it.
Make It Your Own
I've swapped the farro for quinoa when I wanted it gluten-free, and honestly, it's just as good—lighter, fluffier, and ready faster. Brown rice works too if that's what you have, though it takes a bit longer to cook. My neighbor adds crumbled feta on top and swears it's the best version, while I've been known to toss in half an avocado when I'm feeling indulgent. The beauty of this bowl is that it's a template, not a rulebook, so trust your cravings and raid your fridge with confidence.
Storing and Reheating
I prep the components separately and store them in glass containers so I can mix and match throughout the week. The farro and chicken keep for four days in the fridge, and the chickpeas stay crispy if you store them at room temperature in a paper-lined container. The greens and raw vegetables I keep in a separate container with a damp paper towel to stay crisp. When I'm ready to eat, I warm the farro and chicken in the microwave for about a minute, assemble everything fresh, and drizzle with cold or room-temperature sauce—it tastes like I just made it.
Pairing and Serving Suggestions
This bowl is complete on its own, but I've served it alongside warm pita wedges when I have extra sauce to dip. A crisp Sauvignon Blanc cuts through the richness beautifully if you're pouring wine, or go with iced mint tea if you want something non-alcoholic and refreshing. On weekends, I sometimes double the recipe and set up a build-your-own-bowl station so everyone can customize their toppings—it turns dinner into an easy, interactive meal that feels special without any extra work.
- Add a handful of toasted pine nuts or slivered almonds for extra crunch and a nutty echo to the tahini.
- Drizzle a little hot sauce or harissa over the top if you like heat—it plays well with the lemon and garlic.
- Serve with a wedge of lemon on the side so everyone can add an extra squeeze if they want more brightness.
Save This bowl has become my proof that eating well doesn't have to be complicated or boring. Every time I make it, I'm reminded that the best meals are the ones you actually want to eat again and again.
Cooking Guide
- → Can I prepare this bowl in advance?
Yes! Cook the farro and roast the chicken and chickpeas up to 3 days ahead. Store separately in airtight containers. Prepare the lemon-tahini sauce the day before. Assemble bowls fresh with greens just before serving to maintain crispness.
- → What grains work as farro substitutes?
Quinoa, brown rice, wild rice, or pearl barley are excellent alternatives. For a gluten-free option, choose quinoa or brown rice. Cooking times vary slightly, so adjust water and heat accordingly.
- → How do I make the lemon-tahini sauce creamier?
Add water gradually while whisking until you reach your desired consistency. Start with the 2 tablespoons called for, then add 1 tablespoon at a time. A thinner sauce drapes beautifully over the bowl; a thicker version works well as a dip.
- → Is this bowl suitable for meal prep?
Absolutely! Prepare components individually and store in separate containers for up to 3 days. Keep the lemon-tahini sauce in a sealed jar. Assemble bowls fresh when ready to eat, or drizzle sauce just before eating if preparing ahead.
- → What beverages pair well with this bowl?
A crisp Sauvignon Blanc complements the bright lemon flavors beautifully. For non-alcoholic options, try iced mint tea, sparkling lemonade, or cucumber-infused water to echo the fresh Mediterranean profile.
- → Can I add more protein to this dish?
Definitely. Top with a poached or soft-boiled egg, crumbled feta cheese, or sliced hard-boiled eggs for extra richness. Grilled shrimp or baked tofu are also excellent protein additions.