Tuna Niçoise
A classic, vibrant French-inspired salad featuring tender tuna, boiled eggs, crisp green beans, and potatoes, all tossed in a zesty lemon-dijon vinaigrette. A perfectly balanced and satisfying lunch.
For 2 servings
Cook the potatoes, eggs, and beans.
- Place potatoes in a pot of cold, salted water. Bring to a boil and cook for 10-12 minutes, or until tender. Drain and let cool slightly.
- While potatoes cook, place eggs in another small pot, cover with water, and bring to a boil. Cook for 8-9 minutes for hard-boiled. Transfer to an ice bath to cool.
- In the last 3 minutes of the potatoes cooking, add the green beans to the same pot to blanch them. Drain with the potatoes and rinse with cold water to stop the cooking.
TIPCooking the beans with the potatoes saves time and uses one less pot. Shocking them in cold water keeps them crisp and green.Prepare the lemon-dijon vinaigrette.
In a small bowl or jar, whisk together the extra virgin olive oil, lemon juice, dijon mustard, and minced garlic. Season with a pinch of salt and black pepper. Whisk until well combined.
Prepare the remaining salad components.
Peel the cooled hard-boiled eggs and cut them into quarters. Flake the drained tuna into large chunks with a fork.
Assemble the salad.
- Arrange the chopped romaine lettuce on two large plates or in bowls.
- Artfully arrange the cooked potatoes, green beans, cherry tomatoes, kalamata olives, and red onion slices over the lettuce.
- Top with the flaked tuna and the quartered eggs.
TIPFor a beautiful presentation, group each ingredient together on the plate rather than tossing them all at once.Dress and serve immediately.
Drizzle the vinaigrette evenly over both salads just before serving. Enjoy this fresh and satisfying meal right away.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best flavor, use high-quality, oil-packed tuna if your calorie budget allows, but tuna in water works perfectly for a lighter meal.
- 2Don't overcook the green beans. They should be tender-crisp, not mushy.
- 3You can make the dressing and boil the eggs and potatoes ahead of time for a quick assembly. Store components separately in the fridge.
- 4Feel free to add other fresh herbs like parsley or chives to the vinaigrette for extra flavor.
Adapt it for your goals.
High protein
For an extra protein boost, add 1/2 cup of canned chickpeas (rinsed and drained) per serving or swap the canned tuna for a grilled fresh tuna steak.
low carbLow carb
To make this salad lower in carbohydrates, replace the baby potatoes with steamed cauliflower florets or roasted bell peppers.
quickQuick
For a super-fast version, use pre-cooked hard-boiled eggs and canned, drained baby potatoes. The salad can be assembled in under 10 minutes.
vegetarianVegetarian
Make a vegetarian Niçoise by replacing the tuna with 1 cup of canned cannellini beans or chickpeas per serving.
Why this is on our healthy list.
Excellent Source of Lean Protein
Tuna and eggs provide high-quality protein, which is essential for muscle maintenance, satiety, and stable blood sugar levels.
Rich in Healthy Fats
The olive oil and kalamata olives are great sources of monounsaturated fats, which support heart health and reduce inflammation.
High in Fiber and Nutrients
With a variety of vegetables like green beans, lettuce, and tomatoes, this salad is packed with dietary fiber, vitamins, and minerals that support overall health.
Balanced for Blood Sugar
The combination of protein, fiber, and healthy fats with a controlled portion of potatoes helps to slow down digestion and prevent sharp spikes in blood sugar.
Frequently asked questions
Yes, Tuna Niçoise is a very healthy and well-balanced meal. It provides lean protein from tuna and eggs, healthy fats from olive oil and olives, complex carbohydrates from potatoes, and plenty of fiber and vitamins from the fresh vegetables.