Roasted Brussels Sprouts and Farro Bowl: The Crispy-Golden Power Lunch You’ll Actually Crave

You want a lunch that fuels you, not naps you. This bowl does exactly that—crisped Brussels sprouts, nutty farro, tangy drizzle, and a satisfying crunch that feels like dinner at a cool bistro. It’s high-protein, high-fiber, and high on flavor without being high effort.

Think restaurant-level results with grocery-store ingredients. Bonus: it reheats like a champ, so tomorrow-you will send you a thank-you email.

Why You’ll Love This Recipe

• Big flavor, low fuss: Roasting Brussels sprouts transforms them into crispy, caramelized umami bombs—no chef jacket required.
• Hearty and balanced: Farro brings chew and nuttiness, while a bright lemon-tahini sauce ties everything together.
• Meal-prep friendly: Stores well, reheats well, and makes weekday lunches feel intentional.
• Customizable: Add protein, swap grains, tweak sauces—this bowl is a flexible template, not a strict rulebook.
• Nutritious without being boring: Fiber, protein, complex carbs, and healthy fats—aka the perfect “I’ve got my life together” bowl.

What Goes Into This Recipe – Ingredients

• Brussels sprouts: 1.5 pounds, trimmed and halved (quarter if large)
• Cooked farro: 3 cups (from about 1 cup dry pearled farro)
• Red onion: 1 small, thinly sliced
• Garlic: 2 cloves, minced
• Olive oil: 3 tablespoons, divided
• Smoked paprika: 1 teaspoon
• Ground cumin: 1 teaspoon
• Crushed red pepper flakes: 1/4 teaspoon (optional heat)
• Kosher salt and black pepper: To taste
• Lemon: 1, zested and juiced
• Tahini: 3 tablespoons
• Maple syrup or honey: 1–2 teaspoons
• Warm water: As needed to thin the sauce
• Fresh herbs: 1/4 cup chopped parsley or dill
• Toasted nuts or seeds: 1/4 cup (almonds, pistachios, or pumpkin seeds for crunch)
• Optional protein boosters: Crumbled feta, shaved Parmesan, soft-boiled eggs, grilled chicken, or chickpeas

Let’s Get Cooking – Instructions

1. Heat the oven: Preheat to 425°F (220°C). Place a large sheet pan inside to heat up—hot pan = better sear.
2. Prep the sprouts: Toss Brussels sprouts with 2 tablespoons olive oil, smoked paprika, cumin, red pepper flakes (if using), and a generous pinch of salt and pepper.
3. Roast for crisp perfection: Carefully pull the hot sheet pan out, spread sprouts cut side down in a single layer, and roast 18–22 minutes until deeply browned and crispy on the edges.
4. Cook the farro: Meanwhile, rinse farro.

   Add to a pot with salted water (like pasta) and simmer 15–20 minutes until chewy-tender. Drain and rest 2 minutes to steam off excess moisture.

5. Sauté aromatics: In a skillet, warm 1 tablespoon olive oil. Add red onion and a pinch of salt; cook 3–4 minutes until soft.

   Stir in garlic for 30 seconds until fragrant. Toss with the drained farro and lemon zest.

6. Make the sauce: Whisk tahini, lemon juice, maple syrup/honey, a pinch of salt, and 1–3 tablespoons warm water until smooth and drizzle-able. It should pour, not plop.
7. Assemble the bowl: Spoon farro into bowls, top with roasted Brussels sprouts, shower with herbs and nuts/seeds.

   Drizzle the tahini sauce over the top.

8. Add optional proteins: Sprinkle feta or Parmesan, add a jammy egg, spoon in chickpeas, or slice in chicken. Choose your own adventure.
9. Taste and adjust: Finish with black pepper, a squeeze of lemon, or an extra pinch of salt. Don’t be shy—seasoning is flavor insurance.

Keeping It Fresh

• Store components separately: Keep farro, sprouts, and sauce in separate containers for up to 4 days.

  This preserves texture and prevents sogginess.

• Reheat like a pro: Re-crisp sprouts in a 400°F oven or air fryer for 5–7 minutes. Farro reheats best in a skillet with a splash of water or broth.
• Freeze smart: Farro freezes beautifully (up to 2 months). Brussels sprouts?

  Not ideal to freeze after roasting—they lose their crunch.

• Pack for lunch: Assemble with sauce on the side. Add herbs and nuts right before eating for maximum crunch and freshness.

Benefits of This Recipe

• High fiber, high satisfaction: Brussels sprouts + farro = a combo that keeps you full and focused.
• Micronutrient dense: Vitamin C, K, folate, iron, and magnesium—yes, your multivitamin wishes it tasted this good.
• Stable energy: Complex carbs and healthy fats mean no 3 p.m. crash. FYI, your productivity just got a sidekick.
• Heart-healthy fats: Olive oil and tahini bring monounsaturated fats and sesame goodness to the party.
• Plant-forward and flexible: Works vegetarian or omnivore, and it’s easy to scale for a crowd.

Common Mistakes to Avoid

• Crowding the pan: Overlapping sprouts steam instead of roast.

  Use two sheet pans if needed.

• Skipping the hot pan trick: Preheating the sheet pan gives that restaurant-grade browning. It’s not a gimmick.
• Under-salting: Roasted vegetables need bold seasoning. Taste at every step and adjust.
• Gummy farro: Don’t cook farro like rice.

  Boil it like pasta and drain—perfect texture every time.

• Thick, pasty sauce: Tahini seizes without enough water. Whisk in warm water gradually until silky.

Recipe Variations

• Mediterranean vibes: Add cherry tomatoes, olives, cucumbers, and feta. Swap tahini sauce for tzatziki if you’re feeling extra.
• Sweet-heat twist: Toss sprouts with a touch of honey and chili crisp after roasting.

  Add roasted peanuts for crunch.

• Protein-loaded bowl: Mix farro with sautéed chickpeas spiced with paprika and garlic. Top with a 7-minute egg. Gains without the shake, IMO.
• Autumn harvest: Add roasted delicata or butternut squash and a handful of dried cranberries.

  Finish with toasted pecans.

• Green goddess: Swap tahini sauce for a herby yogurt sauce (Greek yogurt, lemon, dill, parsley, garlic). Tangy and fresh.
• Gluten-free swap: Use quinoa, brown rice, or buckwheat instead of farro. Same method, same win.

FAQ

What is farro, and can I replace it?

Farro is an ancient wheat grain with a chewy texture and nutty flavor.

You can swap it with quinoa, brown rice, barley, or couscous depending on your needs. For gluten-free, choose quinoa or rice.

How do I make the Brussels sprouts extra crispy?

Dry them thoroughly, use a hot sheet pan, and roast cut side down with enough oil and space between pieces. Don’t flip until they’re well browned, then finish for a few minutes more.

Can I make this without tahini?

Yes.

Try a lemon-garlic vinaigrette (olive oil, lemon juice, Dijon, honey, garlic) or a yogurt-based sauce for creaminess. Both pair beautifully with farro and sprouts.

How can I add more protein without meat?

Chickpeas, white beans, lentils, or a jammy egg are excellent. You can also sprinkle hemp seeds or add edamame for a sneaky protein bump.

How far in advance can I meal prep this?

Up to 4 days.

Keep sauce and crunchy toppings separate, and re-crisp the sprouts in the oven or air fryer before serving for best texture.

Do I need to blanch the Brussels sprouts?

Nope. High-heat roasting does the job and concentrates flavor. Blanching can make them waterlogged—hard pass.

My Take

This Roasted Brussels Sprouts and Farro Bowl punches way above its weight class.

It’s simple enough for Tuesday but impressive enough for guests who “don’t like Brussels sprouts” (they’ll ask for seconds). The combo of crispy, chewy, tangy, and crunchy just works. Keep the technique, riff the toppings, and you’ve got a reliable, craveable staple for your weekly rotation.

Honestly, it’s the kind of meal that makes healthy eating feel like an upgrade, not a sacrifice.