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Do you ever feel like all your kids will eat is buttered noodles or white rice? If so, you’re not alone. They’re easy and dependable – so I get it.

If you’d like to add in a little variety without a mealtime meltdown, let me introduce you to a subtle swap – farro. It’s an ancient whole grain that’s very similar to rice.

I’m sharing a few kid-friendly farro recipes that will help you easily incorporate this valuable grain into your meal rotation.

What Is Farro Anyway?

Farro is an ancient whole grain that’s been around for thousands of years. Whether you just heard about it here or you’ve known about it for some time, it’s been around for a while.

Similar to rice, farro has a chewy texture with a slightly nutty flavor – it’s kind of like if brown rice and barley had a baby.

You’ll often find farro in soups and salads, but I’ll be sharing some kid-friendly farro recipes that even the pickiest of eaters might just try.

You’ll usually find it by the rice at your local grocery store or in the bulk section at natural food stores. Trader Joe’s even has a farro product that’s been partially pre-cooked, making it ready in only 10 minutes!

Farro is sold as pearled, semi-pearled, or whole farro. Pearled cooks the fastest and is what I recommend for busy weeknights and kid-friendly recipes. If you’re not sure what kind of farro you picked up at the grocery store, or it doesn’t say, it’s probably the pearled version.

Why Offer Farro to Kids?

When it comes to feeding our kids, most days it’s about getting something quick and easy on the table that they’ll eat without a battle – bonus points if there’s a fruit or vegetable.

That’s why choosing a new food (farro) that’s similar to one they may already enjoy (rice or pasta) can be extremely helpful for picky eaters, especially a new food that provides so much nutritional value like farro!

• Fiber: Supports digestion and helps keep kids full longer with fewer snack requests between meals (hopefully – no guarantees) – approximately 3.5 grams per 1/4 cup.
• Plant-Based Iron: Essential for growth, energy, and keeping your kids active.
• Protein: A great option for kids who aren’t big meat-eaters – even if it’s not technically a complete protein – roughly 5 grams per 1/4 cup.
• Magnesium and Zinc: Important for immune health and calming those growing bodies (and emotions!).

How to Cook Farro

Farro cooks very similarly to rice or pasta.

Rinse 1 cup of farro under cold water and add to a pot with 3 cups of water or broth – this helps provide more flavor to the finished product. Then you’ll bring your water to a boil and simmer until the farro is tender. Once your farrow is tender, drain the remaining liquid and add to your recipe of choice!

Some even say you don’t need to measure the water and simply boil the farro like you would pasta.

The amount of time this takes will depend on the type of farro:

• Pearled farro: 15-20 minutes
• Semi-pearled farro: 25-30 minutes
• Whole farro: 40-50 minutes (or soak overnight to speed time up)

Cooked farro can be stored in the fridge for up to 4-5 days, making it perfect for quick meals all week.

6 Kid-Friendly Farro Recipes:

Cheesy Farro

Stir in a little butter, shredded cheese, and a splash of milk – think mac and cheese but with a fun texture twist. Better yet, let them grate in the cheese with a handheld grater! Grab the full recipe here.

Breakfast Farro Bowls

Serve warm with a sprinkle of cinnamon, a drizzle of maple syrup, and chopped fruit – kind of like oatmeal! Grab the customizable farro breakfast bowl recipe here.

Farro “Fried Rice”

Sauté cooked farro with scrambled eggs, peas, and a dash of low-sodium soy sauce for a quick meal – or peas on the side if your picky eater despises them! Use this recipe, but just substitute farro for the rice.

Taco Tuesday Swap

Mix farro with taco seasoning and black beans for a hearty, plant-forward taco filling, or simply add some to your beef, chicken, or pork taco meat to slowly introduce this ancient grain and add more fiber. Mixing in farro to your taco meat can help it go further longer.

Cheesy Farro Snack Bites

Combine cooked farro with a beaten egg, shredded cheese, and breadcrumbs. Shape into small patties and bake, air fry, or pan-fry. Perfect for dipping in ketchup or ranch! Grab the recipe here!

Add to Soups

Toss into kid-favorite soups like chicken noodle or tomato for an extra nutrition boost.

The Takeaway

If you’re already cooking rice, farro is an easy addition to add to your pantry to help add more whole grains, protein and important nutrients that will help support your growing child.

Whether you completely swap it out for their oatmeal in a breakfast bowl, sprinkle a little into their chicken noodle soup, or go halvsies with your taco meat, this little grain is here to make mealtime easier and more nutritious-no clean plate club required. Give one of these kid-friendly farro recipes a try!