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Home » Recipes » Lunch

Butternut Squash Farro Salad

By Erin · November 28, 2020 · Updated June 16, 2022 · 17 Comments

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farro salad in a bowl
a bowl of farro topped with squash and spinach
farro in a bowl with text overlay

This Farro Salad is perfect for fall! It's an easy meatless meal that can easily be made ahead of time, and it's filled with butternut squash, spinach and goat cheese. 

a bowl of farro topped with vegetables

Easy meatless meals are my favorite, and this farro salad is no exception. It's an easy make-ahead meal that can be enjoyed for lunch or dinner (or both!).

It kind of sort of reminds me of my harvest bowl recipe, because it's filled with fall-flavors like cinnamon, goat cheese and squash (the best!).

What is farro?

Farro is a high-protein, high fiber whole grain that has a slightly nutty flavor to it and is somewhat comparable to barley. It's chewier in texture and is cooked by boiling it with water, similar to rice. It can easily be enjoyed on its own, or in salads or soups.

If you're looking for more inspiration, don't overlook my farro chili or these roasted carrots with farro.

ingredients in bowls with text over top

Ingredient notes

This recipe is incredibly versatile, and there are several substitutions that can be made if needed.

Farro - No real substitution -- this is called farro salad after all

Butternut squash - Or sweet potato

Walnuts - Can sub for almonds or pecans if you prefer

Goat cheese - Gorgonzola or feta cheese will work too

Spinach - Or kale (preferably lacinato)

Dates - Can omit or use raisins or dried cranberries instead

Method

Step 1: Cook the farro. You'll want to start by cooking the farro over the stovetop the same way you'd cook rice. Please note that this step can easily be done ahead of time to make this recipe even quicker! Simply follow the instructions on the package for exact cook times.

Step 2: Sauté the squash. Heat oil in a large skillet, then cook the squash until it can easily be pierced with a fork, approximately 5-8 minutes. While the squash is cooking, chop the walnuts and dates.

cubed butternut squash in a skillet

Step 3: Combine. The final step is to mix everything together in a bowl. Start with the farro, then add the cooked butternut squash and spinach, then top it off with the walnuts, dates and goat cheese. Last, drizzle it with the maple syrup/balsamic "dressing".

Tips and tricks

  • This recipe is very easy to meal prep: simply cook the farro and butternut squash ahead of time (separately), then store them in a container in the refrigerator and eat throughout the week.
  • If you're not a fan of the maple/balsamic combination, you could try maple tahini instead, like I used in my autumn harvest bowl.
  • You don't have to cook the squash over the stove; if you prefer, you can roast it in the oven.
  • Buying pre-cubed butternut squash will make your life a lot easier! It can be found at most grocery stores in the produce section where the pre-packaged vegetables are located.

Can this be made vegan?

Yes! Simply omit the cheese, or use your favorite vegan cheese in place of the goat cheese.

grains in a bowl topped with spinach and squash

More vegetarian meals

  • Sweet Potato Curry Farro
  • Microwave Mac and Cheese
  • Spaghetti Squash Pasta

If you made this recipe, be sure to leave a comment and star rating below. Thanks!

a bowl of farro topped with vegetables

Butternut Squash Farro Salad

This Farro Salad is perfect for fall! It's an easy meatless meal that can easily be made ahead of time, and it's filled with butternut squash, spinach and goat cheese. 
5 from 3 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 2
Author: Erin

Ingredients

  • 2 cups cooked farro
  • 2 cups butternut squash chopped
  • 2 tablespoon coconut oil
  • ¼ teaspoon cinnamon
  • 2 cups spinach
  • ¼ cup chopped walnuts
  • 5 dates pitted and chopped
  • ¼ cup goat cheese

for the dressing:

  • 3 tablespoon maple syrup
  • ½ teaspoon balsamic vinegar

Instructions

  • If you haven't already, cook the farro in a saucepan according to package instructions.
  • Heat the coconut oil in a large skillet over medium heat; add the butternut squash and cinnamon and cook on medium heat until squash is soft. Then, add the spinach and sauté for 1 minute.
  • Pour farro into 2 bowls, then top it off with the butternut squash and spinach. Last, add the walnuts, dates and goat cheese.
  • For the dressing: whisk syrup and balsamic together, then drizzle over top of the bowls. Enjoy!

Notes

*Calories are per serving and are an estimation
*Want to make this vegan? Simply omit the goat cheese, or use your favorite vegan cheese instead. 

Nutrition

Calories: 566kcal | Carbohydrates: 98g | Protein: 14g | Fat: 17g | Saturated Fat: 5g | Cholesterol: 13mg | Sodium: 142mg | Potassium: 1053mg | Fiber: 12g | Sugar: 34g | Vitamin A: 17988IU | Vitamin C: 38mg | Calcium: 208mg | Iron: 5mg
Did you Make this Recipe? Tag me Today!Leave a comment below and tag @thealmondeater on Instagram!

UPDATE NOTE: This post was originally published in October 2016. It was updated with new text and photos in November 2020.

« Chocolate Walnut Smoothie
Paleo Waffles (Gluten Free, Dairy Free) »

About Erin

Erin is the recipe developer, writer and photographer behind the healthy food blog, The Almond Eater. She's been blogging since 2014 and loves to create food for many different diets, including vegan, gluten free and/or Whole30 recipes.

Reader Interactions

Comments

  1. Sarah says

    February 21, 2023 at 1:00 am

    5 stars
    My boyfriend and I make this all the time now 🙂 super easy and delicious

    Reply
    • Erin says

      February 21, 2023 at 7:13 am

      Thanks for the comment, Sarah -- I'm glad you both enjoy the salad!

      Reply
  2. Kim | Unrefined RD says

    November 03, 2016 at 12:12 am

    This looks divine, Erin! I can't wait to try this one 🙂

    Reply
  3. Ellie | Hungry by Nature says

    November 02, 2016 at 1:49 pm

    I feel like farro is such an underused grain - I love how chewy it is! And this salad looks like the perfect fall lunch!

    Reply
  4. Lauren says

    October 27, 2016 at 11:51 am

    I can never decide how I feel about farro - but I love everything else about this dish so it might be worth giving it another shot 🙂 Thanks!

    Reply
  5. Gisele Douville says

    October 27, 2016 at 8:21 am

    I'm French speaking from Montreal, Canada, vegetarian (trying to go vegan), and I love your recipes. So good and quick to cook (just like you, don't like to spend lots of time cooking). I guess farro is a cereal. Never heard of it! Didn't find in the dictionary neither! To me, it looks like barley. Could it be replaced with another kind of cereal??? Or something else?

    Reply
  6. Georgie @ Healthy Pears says

    October 25, 2016 at 9:01 pm

    So much yum here!! Never cooked with farro before - will have to give it a try! Does it have a super earth flavour to it? like buckwheat?

    Reply
  7. Sarah @ Making Thyme for Health says

    October 24, 2016 at 5:06 pm

    Traffic in the Bay Area is the same way. 5am on a Saturday morning is like a dream. It's just waking up that early that sucks. I have to give you major props for that!

    I'm definitely not squashed out yet and this salad is calling my name. I love the sound of the squash with the goat cheese and balsamic vinegar...YUM.

    Reply
    • Erin says

      October 24, 2016 at 6:55 pm

      The wake up is always tough but a little coffee and I'm good to go.

      Reply
  8. Kelly @ Kelly Runs For Food says

    October 24, 2016 at 10:25 am

    Oh yum! This looks heavenly. I completely forgot to add squash to my grocery list and I'm so mad now. I want this for lunch today.
    Driving on off hours is the absolute best! I spend quite a bit of my time sitting in traffic, so I wide open road is just the greatest. Sounds like a great weekend!

    Reply
    • Erin says

      October 24, 2016 at 6:54 pm

      It is--glad you agree!

      Reply
  9. Allyson (Considering The Radish) says

    October 24, 2016 at 9:48 am

    Farro salads are my favorite salads. I think the best thing about farro is that it absorbs all the dressing and goes from bland to flavor bomb. This looks delicious- I've never put butternut squash in a salad before, but I bet it's excellent.

    Reply
    • Erin says

      October 24, 2016 at 6:54 pm

      YES I agree--farro does absorb the flavor and goes from meh to awesome instantly.

      Reply
  10. Julia Mueller says

    October 24, 2016 at 8:08 am

    Beautiful! I've got a whoooole lotta squash life left in my system, so I'd happily put this dish on repeat. Loving the nutty farro with the cinnamony butternut squash, and that goat cheese and those walnuts? Sounds like the perfect bite to me!

    Reply
    • Erin says

      October 24, 2016 at 6:53 pm

      It's all of the best foods in one dish!

      Reply
  11. Marina @ A Dancer's Live-It says

    October 24, 2016 at 7:58 am

    5 stars
    Love butternut squash AND farro. You're a genius for combining them because I agree that farro by itself can be a little mehhh. This looks gorgeous!! 🙂

    Reply
    • Erin says

      October 24, 2016 at 6:52 pm

      Thanks so much Marina!

      Reply

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