Oatmeal is probably the most widely used and recognized breakfast grain. But while a 1-cup serving of oatmeal serves up 4 grams of fiber, the same amount of farro will give you 9 grams.
This versatile ancient grain is the perfect addition to your favorite breakfast bowl, as it can be served sweet, savory, hot or cold. And it's even more filling than oatmeal, thanks to its texture and fiber content.
Video of the Day
Video of the Day
"Farro is an ancient wheat with a nutty flavor and chewy consistency, which makes it very hearty," says Frances Largeman-Roth, RDN, nutrition expert and author of Smoothies & Juices: Prevention Healing Kitchen. "It's high in fiber, protein and the minerals zinc and magnesium."
Farro is also quick to prepare and easy to store, making mealtime a whole lot simpler. Give this grain a fair try with these five farro breakfast bowl recipes.
How to Make a Farro Breakfast Bowl
Making a farro breakfast bowl is simple. You can meal-prep your farro ahead of time for easy breakfasts all week long.
For one farro breakfast bowl, you'll need about 1/4 cup of dry farro, which makes about 1/2 cup of cooked farro, according to Bob's Red Mill.
Choose between sweet or savory breakfast ingredients below, and you'll have a nutritious breakfast in no time.
Savory Ingredients
- Eggs (any style)
- Turkey bacon or sausage
- Chopped onions
- Chopped leafy greens, such as spinach and baby kale
- Diced tomatoes or pre-prepared salsa
- Diced avocado
- Chopped nuts and seeds
- Lemon or lime juice
- Greek yogurt
- Nut milk
- Whole berries
- Pomegranate kernels
- Chopped nuts and seeds
- Sliced fruit, such as bananas, apples or peaches
- Greek yogurt
- Nut butter
- Maple syrup or honey (for sweetening)
- Spices such as cinnamon, nutmeg and cardamom
- Nut milk (for a creamier consistency)Whole berries
Sweet Ingredients
- Nut milk (for a creamier consistency)
- Pomegranate kernels
- Chopped nuts and seeds
- Sliced fruit, such as bananas, apples or peaches
- Greek yogurt
- Nut butter
- Maple syrup or honey
- Spices such as cinnamon, nutmeg and cardamom
How to Cook Farro for Breakfast
To make your own farro breakfast bowl, follow these instructions:
- Always rinse your farro before cooking it. You can also toast your farro before cooking it in a skillet to add a nutty flavor.
- Bring a large pot of salted water (enough to cover the farro) to a boil, then add in the farro. If you're making a sweeter recipe, you can also cook your farro in milk or a milk alternative like almond milk, which will give it a creamier texture.
- Wait until the liquid is boiling again, then lower the heat to a simmer.
- Simmer the farro uncovered, stirring until soft, about 20 to 40 minutes. The cooking time for farro will depend on whether you're using whole farro or pearled farro, and if you soaked the farro first.
- Once it's softened to your desired texture, strain the farro and serve immediately, or store in an air-tight container.
Tip
Cooked farro can last in the fridge in an air-tight container for 3 to 4 days or in the freezer for up to 2 months, per Bob's Red Mill.
5 Farro Breakfast Recipes Full of Nutrients
1. Mediterranean-Inspired Farro Breakfast Bowl
- Calories: 644
- Fiber: 8 grams
- Protein: 41 grams
Fiber is a satiating nutrient that helps keep blood sugar levels stable, Largeman-Roth says. Starting the morning with a savory, high-fiber recipe will help regulate your blood sugar, keeping mid-morning sugar cravings at bay.
Whereas the soft texture of oatmeal makes savory combinations a challenge, farro offers a tougher, chewy texture and nutty taste, making it a great morning grain, Largeman-Roth says.
"Farro really holds its shape and while it does become tender it's always quite toothsome, so it doesn't become soft like oats," she says. "But that's why it's great for making a big batch and then using it throughout the week in various ways."
Get the Mediterranean Farro Breakfast Bowl recipe and nutrition info from Lemons for Lulu.
2. Savory Farro With Charred Vegetables
- Calories: 260
- Fiber: 6 grams
- Protein: 10 grams
This farro breakfast recipe isn't exactly your typical breakfast, but it's a great way to get in a few servings of veggies and satiating fiber into your morning.
Farro does provide some protein, but you can incorporate a fried egg into this bowl for an extra kick, Largeman-Roth suggests. Paired with the 6 grams of fiber in this recipe, adding some extra protein will help you feel full well after breakfast.
Get the Savory Farro and Charred Vegetables recipe and nutrition info here.
3. Savory Harissa Farro Breakfast Bowl
- Calories: 396
- Fiber: 8 grams
- Protein: 15 grams
This savory breakfast bowl featuring farro as the base includes a dose of veggies and protein to get your day started off right. This dish features slightly sweet butternut squash and the umami flavoring of mushrooms, all topped with a poached egg and drizzled in a delightful yet simple spicy harissa yogurt sauce.
Get the Savory Harissa Farro Breakfast Bowl recipe and nutrition info from Kara Lydon Nutrition.
4. Maple Cinnamon Breakfast Farro
- Calories: 241
- Fiber: 8 grams
- Protein: 6 grams
Topped with berries, banana and maple syrup, this farro bowl will satisfy any morning sweet tooth. And although this hearty recipe will supply a good dose of fiber, it is a bit lower in protein than most breakfast dishes.
To up the protein, you can stir in your favorite protein powder or add some nut butter or Greek yogurt.
Get the Maple Cinnamon Breakfast Farro recipe and nutrition info from Kitchen Confidante.
5. Pumpkin Breakfast Farro Bowl
- Calories: 338
- Fiber: 11 grams
- Protein: 28 grams
Although it's best known as a fall flavor, you can enjoy some pumpkin year-round, thanks to this breakfast recipe. Combining farro, pumpkin puree and protein powder, this bowl offers an excellent balance of macronutrients (fat, carbohydrates and protein), guaranteeing you'll feel full all morning.
For some extra crunch, you can top this bowl with some low-sugar homemade granola or chopped apples.
Get the 5-Minute Pumpkin Breakfast Farro Bowl recipe and nutrition info from Running on Real Food.