Healthy Wheat Berry Recipes

Find healthy, delicious whole grain recipes from the food and nutrition experts at EatingWell.

Staff Picks

3-Ingredient Farro Bowl with Rotisserie Chicken

To make this hearty grain bowl, grab a salad kit from the grocery store. Then, top the kit with farro and chicken for a high-protein lunch or dinner that's ready in minutes.
By Carolyn Hodges, M.S., RDN

Grilled Chicken with Farro & Roasted Cauliflower

Rating: 4.5 stars 2
You can find farro in most grocery stores, near the rice. If you can't find farro, you can use wheat berries or brown rice instead; cook according to package directions.
By Jackie Newgent, RDN

Farro Salad with Arugula, Artichokes & Pistachios

Rating: 5 stars 1
Precooked farro makes this dish come together in no time. And you can make it in the same bowl you serve it in, minimizing cleanup!
By Jackie Newgent, RDN

Farro & Vegetable Bowls with Lemon-Shallot Herb Sauce

Rating: 4 stars 1
These hearty grain bowls make the perfect lunch or dinner. You can use any assortment of roasted vegetables you like. The herb sauce adds brightness, while chopped pistachios provide crunch. Use any leftover sauce as a spread on a sandwich or drizzle over fried eggs.
A Headshot of Pooja Makhijani
By Pooja Makhijani

Cooked Wheat Berries

Rating: 4.5 stars 3
Contrary to popular belief, wheat berries do not require an overnight soak before cooking. Simply boil them for 1 hour to soften the kernels, which will produce their characteristically chewy texture.
By Cheryl Sternman Rule

Salmon & Sweet Potato Grain Bowls

Rating: 5 stars 1
Harissa adds Moroccan flavor to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!
By Joy Howard

Farro Risotto with Mushrooms & Greens

Rather than rice, this farro risotto recipe uses oat groats and farro, which add nuttiness, while greens help bulk up the dish.
By David Porras

Creamy Wheat Berry Hot Cereal

Rating: 4.5 stars 7
This warming whole-grain hot cereal recipe pairs cooked wheat berries with rolled oats, fruit and nuts for a filling fiber-rich breakfast. Using a microwave makes preparation speedy, especially if you've thawed frozen cooked wheat berries overnight in the refrigerator.
By Cheryl Sternman Rule

Farro, Almond & Blueberry Breakfast Cereal

Farro is often served as a side dish but it's a great choice for breakfast, too. In this overnight cereal recipe, nutty whole-grain farro is joined by fresh, sweet blueberries and maple syrup. Unsalted, toasted almonds add a welcome crunch!
By Diabetic Living Magazine

Zesty Wheat Berry-Black Bean Chili

Rating: 4.5 stars 33
This rib-sticking chili offers a hearty mix of wheat berries, beans, peppers and onion. Feel free to add an additional chipotle pepper to crank up the heat in this one-pot meal. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.
By Cheryl Sternman Rule

Farro Salad with Grilled Chicken

Rating: 5 stars 3
Enjoy the flavors of the season with this summer farro salad. This dish is also great with wheat or rye berries instead of farro: skip the toasting step and cook in a pot of simmering water until tender, about 50 minutes. If your celery doesn't have any leaves on it, substitute fresh parsley instead.
By Liana Krissoff

Honey-Mustard Chicken with Asparagus Farrotto

Rating: 5 stars 4
Risotto gets a whole-grain upgrade by swapping in farro (a type of wheat) for the white rice. The farrotto adds a chewy bite and nutty flavor, plus 4 extra grams of fiber per serving.
By Adam Dolge

Inspiration and Ideas

Waldorf Salad Lettuce Wraps
This Waldorf Salad recipe uses fat-free Greek yogurt for the sauce. Wrap up all the ingredients in a Bibb lettuce leaf for a very healthy meal.
Wheat Berry, Chickpea & Feta Salad
Wheat berries have amazing texture—they practically pop in your mouth like caviar—and each 1/2-cup serving of cooked wheat berries has more than 4 grams of fiber. Since they take up to an hour to get tender, make them in a large batch and freeze whatever you don't use right away in individual servings. (You can do the same thing with any whole grain!) That way, you can easily stir them into soup, season them with citrus and herbs for a pilaf or make them the base of a satisfying grain salad.
Instant Pot Garlic-Scented Chicken & Farro with White Balsamic Vinaigrette
Rating: 4 stars 1

Pair earthy, toothsome barley with tender chicken dressed in a tangy white balsamic vinaigrette for a hearty main dish. This Instant Pot chicken recipe comes together in just 40 minutes, making it perfect for easy weeknight dinners.