What Makes Salmon Farro Bowl So Special
With just a handful of simple ingredients, this salmon farro bowl delivers a symphony of textures and flavors—tender, flaky salmon, nutty farro, crisp red onion, and creamy feta, all brightened by a zesty lemon-dill dressing. It’s the kind of high protein lunch that feels indulgent yet nourishing, perfect for busy weekdays or leisurely weekends. Whether you call it a salmon grain bowl or a farro salmon bowl, one bite will have you hooked.
I’ll never forget the first time I tossed this together—I’d overcooked the farro (oops!), but the salmon saved the day with its buttery richness. Now I always set a timer! Trust me, once you try this healthy salmon bowl, you’ll appreciate how effortlessly it comes together. It’s simpler than it looks!
What You’ll Find in This Article
Salmon Farro Bowl
Ingredients
- 2 fillets salmon skin-on
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup farro rinsed
- 2 cups water
- 1/2 tsp salt
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- 1/4 cup red onion thinly sliced
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1/4 cup feta cheese crumbled
- 2 tbsp fresh dill chopped
Method
- Cook the farro: In a pot, combine farro, water, and salt. Bring to a boil, then reduce heat and simmer for 20 minutes or until tender. Drain any excess water.
- Season the salmon fillets with salt and pepper. Heat olive oil in a skillet over medium-high heat. Cook salmon skin-side down for 4-5 minutes, then flip and cook for another 3-4 minutes until cooked through.
- In a large bowl, combine cherry tomatoes, cucumber, red onion, olive oil, lemon juice, and feta cheese. Toss gently to combine.
- Divide the cooked farro between two bowls. Top with the vegetable mixture and a salmon fillet. Garnish with fresh dill.
Nutrition
Private Notes
Tried this recipe?
Let us know how it was!Ingredients for Salmon Farro Bowl
Here’s what you’ll need for this vibrant salmon farro salad:
– 1 cup farro, rinsed
– 1 ½ cups water
– 1 pound salmon fillet, skin-on
– 1 tablespoon olive oil
– ½ teaspoon salt
– ¼ teaspoon black pepper
– 1 cup baby spinach, roughly chopped
– ¼ cup red onion, thinly sliced
– ¼ cup feta cheese, crumbled
– 2 tablespoons lemon juice
– 1 tablespoon fresh dill, chopped
Cook Time for Salmon Quinoa Bowl
This salmon quinoa bowl comes together in about 40 minutes—most of which is hands-off! Prep takes just 10 minutes (chopping veggies, seasoning salmon), while the farro simmers for 25 minutes and the salmon roasts for 12–15. If you’re short on time, try my quinoa salad recipe for a speedier grain base.
How to Make Salmon Grain Bowl
Step 1: Cook the Farro
In a medium saucepan, combine farro and water. Bring to a boil, then reduce heat to low, cover, and simmer for 25 minutes or until tender. Drain any excess water and set aside.
Step 2: Roast the Salmon
Preheat oven to 400°F. Place salmon on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast for 12–15 minutes until flaky.
Step 3: Flake the Salmon
Flake the cooked salmon into large chunks, discarding the skin if desired.
Step 4: Assemble the Bowl
In a large bowl, toss the warm farro with spinach, red onion, feta cheese, lemon juice, and dill.
Step 5: Add Salmon & Serve
Gently fold in the salmon pieces. Serve warm or at room temperature.
Pro Tips & Tasty Tweaks
Here’s how I’ve tweaked this salmon farro salad over the years:
– Flavor swap: Swap dill for basil and feta for goat cheese for a Mediterranean twist.
– Diet tweak: For a dairy-free version, skip the feta and add avocado (like in my shrimp sesame salad).
– Texture fix: Toast the farro in a dry skillet before boiling for extra nuttiness.
– Storage tip: Keep components separate—toss just before serving to prevent sogginess.
Nutrition and Health Benefits
This healthy salmon bowl is a powerhouse! Salmon packs omega-3s for heart health, farro offers fiber, and spinach delivers iron. One serving clocks in around 450 calories with 30g protein—ideal for a post-workout meal. For more lean protein ideas, try my tuna lettuce wraps or explore herb-baked salmon variations.
A Lighter Version of Farro Salmon Bowl
Want to lighten it up? Use quinoa instead of farro (like in this quinoa salad) or reduce the feta by half. For oil-free roasting, try parchment-paper baking. Craving more veggie crunch? Add cucumber or bell peppers—inspired by my bean salad!
Thoughtful Tips for Special Diets
I’ll never forget the time my dear friend Marie—who’s mindful of her blood sugar—asked if she could still enjoy my salmon farro bowl. “Of course!” I told her, and we whipped up a version with quinoa (lower glycemic index than farro) and swapped the feta for avocado. Her smile said it all! Whether you’re sugar-conscious or just craving lighter meals, here’s how I adapt this healthy salmon bowl:
– For lower carbs: Try half farro, half riced cauliflower—it keeps the nutty texture while cutting carbs. My shrimp sesame salad uses a similar trick!
– Dairy-free? Skip the feta and add toasted almonds for crunch (inspired by my bean salad).
– Portion control: Serve over extra spinach to stretch the grains—perfect for glucose-friendly meals.
How to Serve Salmon Farro Bowl
The first time I served this salmon grain bowl, my nephew—who usually eyes veggies suspiciously—cleaned his plate! Now I always set out little topping bowls (extra dill, lemon wedges, and sunflower seeds) so everyone can customize. Here’s how I love it:
– Pairings: A crisp cottage cheese bread or my Greek tomato eggs for brunch.
– Drinks: Iced mint tea or sparkling water with lemon.
– For crowds: Double the salmon and serve buffet-style with warm pita (like this Mediterranean salmon feast).
Mistakes to Avoid
Oh, the kitchen blunders I’ve made! Once, I forgot to rinse the farro—gritty bites ruined the whole farro salmon bowl. Here’s how to dodge common pitfalls:
1. Soggy farro: Always drain thoroughly after cooking. If it’s mushy, spread it on a tray to dry (like I do for my quinoa salad).
2. Overcooked salmon: Check at 12 minutes—it keeps cooking off the heat! For foolproof doneness, try this herb-baked salmon method.
3. Bland dressing: Taste as you go! Add lemon zest for extra zing.
How to Store Salmon Farro Bowl
When my neighbor brought me fresh dill from her garden, I made a big batch of this salmon farro salad—then learned the hard way that storing it all mixed up turns the spinach soggy by day two! Now I:
– Store separately: Keep grains, salmon, and veggies in airtight containers for up to 3 days.
– Freeze salmon: Flake and freeze portions for quick grain bowls later.
– Revive leftovers: Sprinkle with water and reheat grains covered (like my baked salmon tips suggest).
Try This Salmon Farro Bowl Yourself
There’s a reason this salmon quinoa bowl became my most-requested recipe last summer—it’s the kind of meal that feels like a hug in a bowl. I’ve packed it for picnics, served it at book club, even eaten it cold straight from the fridge at midnight (no shame!). For more weeknight wins, try my tuna lettuce wraps or black bean burgers. Now, who’s ready to grab a fork?
Frequently Asked Questions
Can I use frozen salmon?
Absolutely! Thaw it overnight in the fridge, then pat dry to prevent excess moisture. For more tips, see my guide to working with frozen proteins.
How do I make it gluten-free?
Swap farro for certified GF quinoa or brown rice—both work beautifully in this spinach-packed bowl.
Can I prep components ahead?
Yes! Cook farro and salmon up to 2 days ahead—just store separately and assemble fresh.
What’s the best salmon cut for bowls?
Center-cut fillets stay moistest, but tail pieces work too—just check for bones!
