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Chicken with Broccoli, Beets and Farro Salad (Meal Prep)

Delicious, refreshing, and sweet! These chicken meal prep bowls with broccoli, beets, and farro salad are nutritional bombs! The meal prep is high in protein and fiber. It’s also dairy-free.

I’m a big fan of summer, as I’m sure many of you are too.

It’s the perfect time for lazing on the deck or patio. And getting rid of the winter blahs.

chicken with broccoli beets and farro meal prep

But, with summer comes heat. And no-one wants to be slaving in the kitchen during summer.

That’s why salads are the perfect option for summer. They’re light, easy to make, and take little time to prepare.

But let’s face it, even though salads are refreshing, they tend to be missing a little something. That something is protein.

Many salads are packed with greens but contain very little protein. So, you end up having to raid your fridge or cookie jar.

chicken and farro salad meal prep bowl

Chicken with Broccoli, Beets and Farro Salad


This chicken meal prep bowl won’t leave you hungry. That’s because it’s packed with tender, juicy, perfectly seasoned chicken breasts.

The sweetness of the oranges and beets offsets the bitterness of the broccoli. And the salad dressing is the icing on the top of the cake, ahem, salad.

It’s savory with a hint of acidity. Meanwhile, the nuttiness and chewiness of the farro is a perfect complement to the chicken.

high protein farro salad with chicken

Besides being delicious, farro is pretty nutritious. It’s packed with protein and fiber; in fact, it has more fiber than many popular grains, including brown rice.

It’s also a good source of magnesium and zinc. So, it helps build strong bones and helps boost your immunity. If you need to stock up on some, you can get some here.

high protein chicken broccoli beets farro

Besides being delicious, this chicken meal prep bowl is good for you.

It’s high in protein. In fact, it provides a whopping 55 grams of protein; that’s a lot more protein than your typical salad.

It’s high in fiber too. One serving provides almost 50% of your daily fiber needs.

Fiber is not only good for your digestion but also helps you feel full too.

This meal prep bowl is also packed with a number of vitamins and minerals.

For instance, it’s an excellent source of vitamins A and C. So, it’s good for your immune system.

It also contains a ton of iron. So, it helps keep your energy levels up.

healthy chicken meal prep closeup

How Long Does Chicken Last in the Fridge as Meal Prep?

The chicken will last 3 to 4 days in the fridge as meal prep. To keep it fresh longer, make sure you store it in airtight food storage containers.

I like these ones here because they are sustainable.

If you prefer lighter containers, these BPA-free plastic containers are a good option.

orange with beets and chicken in a food container

Chicken Meal Prep Essentials

Here are the things you’ll need to make this meal prep:

chicken with broccoli and beets pinterest pin

What is the Best Way to Cook Chicken for Meal Prep?

The best way to cook chicken for meal prep is in a hot cast-iron skillet. Cooking your chicken breast in a cast-iron skillet gives you a nice sear on your chicken.

If you don’t have a cast-iron skillet, the next best thing is a non-stick pan. I like this non-stick pan because it doesn’t contain toxic chemicals.

Also, by cooking your chicken breast in a cast-iron skillet or non-stick pan, you’re less likely to overcook it, as opposed to baking it in the oven.

When you overcook chicken breast, it gets pretty dry and tastes and looks like cardboard… And no one likes to eat cardboard.

One pro tip for cooking chicken breasts: Make sure they’re at room temperature before cooking them. That’s because cold chicken breast tends to cook unevenly and to be quite tough.

To get your chicken breast to room temperature, just let them sit outside the fridge for 20 minutes.

How to Make Chicken with Broccoli, Beets and Farro Salad

Here’s how to make this high protein meal prep!


Start by mixing your garlic powder, paprika, cumin, and salt. Then rub it on your chicken.

Next, add a bit of olive oil to your pan. Once hot, add your chicken and cook for 6 minutes on each side until fully cooked.

chicken breasts fried

If you’re unsure whether they’re done, just use a meat thermometer like this to check the internal temperature of your chicken breasts. It should read 165 degrees Fahrenheit.

Once your chicken breasts are done cooking, let them cool down before slicing them. You want them to rest about 5 minutes before slicing, so they don’t dry out.

fried chicken breasts

Farro salad

Begin by slicing your red onion and peeling your oranges. Next, cut your beets into wedges.

Place your broccoli into boiling water and cook for 6 to 8 minutes. Then, drain using a colander. This one here has heat resistant handles that come in handy.

raw broccoli

Finally, add your beet wedges to the cooked farro along with some salt.

beets and farro salad


Making the dressing is pretty easy. All you have to do is add your parsley, garlic, olive oil, vinegar, and salt to a blender and blend until smooth.

healthy orange chicken in glass containers

Vegetables to Serve with This Chicken Meal Prep

You’ll be serving this Chicken Meal Prep with broccoli and beets.

Remember your mom telling you to eat your broccoli? That’s for a good reason- broccoli is a powerhouse of nutrition.

It’s packed with vitamins A and C. So, it helps boost your immune system.

It also contains potent antioxidants that promote good health. And eating it also promotes good digestion and healthy bowel movements. So, eat up your broccoli!

Beets are pretty impressive too. They’re a good source of manganese, which you need for healthy bones.

high protein chicken meal prep container

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Watch Full Instructions

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Chicken with Broccoli, Beets and Farro Salad (Meal Prep)

Chicken meal prep bowls with broccoli, beets, and farro salad are sweet, refreshing, and full of nutritional value! These meal prep bowls are high in protein and fiber!
5 from 4 votes
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Meal Prep
Cuisine American
Servings 4 meal prep bowls
Calories 715 kcal



  • 4 skinless boneless chicken breasts
  • 1 tsp garlic powder
  • 1/2 tsp paprika
  • 1 tsp ground cumin
  • 1/4 tsp salt
  • 1 tbsp extra-virgin olive oil


  • 1/2 cup parsley leaves
  • 2 garlic cloves
  • 5 tbsp extra-virgin olive oil
  • 1 tsp vinegar
  • 1/2 tsp salt

Farro Salad:

  • 1 red onion sliced
  • 4 small red beets cooked
  • 2 cups broccoli
  • 8.5 oz cooked farro 250 g
  • 2 oranges peeled and sliced
  • 1/2 tsp salt
  • Fresh dill chopped


  • Chicken
  • Combine garlic powder, paprika, cumin, and salt. Rub it over chicken. Add 1 tbsp of olive oil to a pan and cook for 6 minutes on each side until fully cooked. Let it cool down and cut the chicken into slices.
  • Salad
  • Slice red onion and peeled oranges. Cut the beets into wedges. Now, add broccoli into boiling water and let it cook for 6-8 minutes. Drain them before serving.
  • Combine beet wedges with cooked farro and add salt.
  • Dressing
  • Add parsley, garlic, olive oil, vinegar, and salt into a blender. Blend until smooth.
  • Meal Prep
  • Divide farro mixture and broccolini among 4 food containers. Top them up with onion, orange slices, and chicken. Drizzle with the dressing we've just made and sprinkle some chopped dill.


Serving: 1meal prep bowlCalories: 715kcalCarbohydrates: 67gProtein: 55gFat: 27gSaturated Fat: 4.1gPolyunsaturated Fat: 19.5gCholesterol: 138mgSodium: 877mgFiber: 12gSugar: 17g
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Recipe Rating


Monday 7th of June 2021

You got this recipe from Cooking Light, but why does theirs have 580 calories and yours have 715?

Karo @ AllNutritious

Tuesday 22nd of June 2021

I have been inspired by a recipe to create this one but I'm not sure whether it was from Cooking Light per say. I use a Nutritionix calculator to calculate all my ingredients and do it manually, so 715 is probably a more accurate value here. Also, it varies based on how much of product you're using, so even if you make your own version of the recipe with slightly different measurements or even products, the calorie count will change.