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Wheat Berry Salad with Feta and Almonds

    This satisfying entree salad is packed with protein-rich wheat berries and filled with crunchy fennel, creamy white beans, tangy feta and toasted almonds.

    Wheat Berry Salad with Feta, Beans, Fennel and Toasted Almonds - The Lemon Bowl

    Whole grain salads are my secret weapon when it comes to living a healthy lifestyle. Affordable, nutritious and great for making ahead of time, they actually develop more flavor as the days go by.

    One Pot Mexican Chicken Farro Bake - The Lemon Bowl

    The truth is, I almost always have a stash of farro, spelt, freekeh or wheat berries in my pantry. To save time, I like to cook a double batch over the weekends to have on hand for when the mood strikes.

    What Berry Salad with Fennel, Beans and Toasted Almonds - The Lemon Bowl

    Perfect for a make-ahead lunch, backyard BBQ or pool-side potluck, this Wheat Berry Salad with White Beans, Feta and Toasted Almonds is always a crowd-pleaser. Made with creamy white beans, chewy wheat berries and nutty toasted sliced almonds, this salad is hearty enough for a main meal but light enough for a side dish.

    What is your favorite make-ahead lunch or potluck dish during the summer months? I’d love more ideas!

    Your fork is waiting.

    Wheat Berry Salad with Feta, Beans, Fennel and Toasted Almonds - The Lemon Bowl

    Wheat Berry Salad with Feta and Almonds

    4.34 stars average
    This satisfying entree salad is packed with protein-rich wheat berries and filled with crunchy fennel, creamy white beans, tangy feta and toasted almonds.
    PREP: 10 mins
    COOK: 30 mins
    TOTAL: 40 mins
    Servings: 4


    • 1 cup uncooked wheat berries (prepared according to package instructions)
    • 15 ounce can white beans (drained and rinsed such as cannellini or Great Northern)
    • 1 fennel bulb (core removed & diced)
    • ½ cup crumbled feta
    • ¼ cup Diamond of California sliced almonds (toasted)
    • ¼ cup minced scallions
    • ¼ cup minced parsley
    • 2 tablespoons extra virgin olive oil
    • 2 tablespoons lemon juice
    • salt and pepper to taste


    • Pre-heat oven to 350 degrees and spread sliced almonds in a single layer on a baking sheet. Roast until golden brown, 6-7 minutes.
    • While almonds are toasting, combine cooked wheat berries, white beans, fennel, feta, scallions and parsley in a large bowl.
    • Drizzle mixture with olive oil, lemon juice, salt and pepper. Toss well and check for seasoning, adjust accordingly.
    • Sprinkle toasted almonds on top and toss once more before serving.


    Can be stored in air-tight container for up to 5 days.


    Calories: 404kcalCarbohydrates: 57.4gProtein: 17gFat: 14.6gSaturated Fat: 3.4gPolyunsaturated Fat: 11.2gCholesterol: 10mgSodium: 485mgFiber: 15.5gSugar: 0.6g

    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    Disclosure: I am in a long-term partnership with Diamond Nuts as a Culinary Ambassador. Thank you for supporting the brands that make The Lemon Bowl possible. As always, all thoughts are 100% my own. 

    Want more salad ideas? Check out my Satisfying Salad Recipes board!


    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:


    1. Wheat berries are one of my favorite grains! If only they didn’t take so long to cook, I would make them all the time. This sounds like such a fresh and delicious salad!

    2. This dish looks amazingly fresh, wholesome and healthy. My husband loves to eat meat with his dinners but I could quite happily make up a big batch of this and eat it for dinner, then again for lunch and dinner the next day! Thanks for sharing the recipe.

    3. You must have known that I have wheat berries waiting to be used. Since you and Dara urged us to try whole grains during the Healthy New Year 6-Week Challenge, I have fallen in love with these grains – especially kamut. But I also have farro, freekeh, and wheat berries in my pantry. I think, given the limited size of my pantry that I should try to go for just one or two of those at a time… I really enjoy these whole grain salads.

        1. Finally got this made today, adapted a little to meet my needs and what I didn’t have in the refrigerator. Can you say ‘terrible at planning ahead’? I used Jicama in place of the fennel, which worked very well for us. Also subbed balsamic vinegar for the lemon juice (planning again). We definitely enjoyed this salad.

    4. I’m with you on the whole grains. I have 10 different varieties I’ve been working into the meal plan, millet, freekah, kamut. Oh, man, they’re so good and so versatile. I don’t know why it took me so long to cook with them. Your almond studded baby here looks perfect for bbq. Lately I’ve been eating a chopped salad everyday with almonds made up of kale, brussels sprouts and other greens. So good.

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