Looking for a lunch that’s light, satisfying, and full of flavor? Tuna Nicoise Salad checks all the boxes. This classic French dish is loaded with lean protein, vibrant veggies, and heart-healthy fats. Plus, it comes together in just 20 minutes—perfect for a busy weekday or elegant weekend brunch.
What Is Tuna Nicoise Salad?
Originating from the sunny Mediterranean region of Nice, France, the Tuna Nicoise Salad (pronounced nee-SWAZ) is a hearty salad featuring:
- Flaky tuna (usually canned or seared fresh)
- Hard-boiled eggs
- Green beans
- Cherry tomatoes
- Potatoes
- Olives
- Anchovies (optional, but authentic!)
- A zesty Dijon vinaigrette
It’s colorful, filling, and loaded with essential nutrients like omega-3 fatty acids, fiber, and antioxidants.
🧾 Ingredients You’ll Need
Here’s a breakdown of everything you need to whip up a Tuna Nicoise Salad at home:
Base Ingredients:
- 2 cups baby potatoes, halved
- 1 cup green beans, trimmed
- 2 large eggs
- 5 oz canned or seared tuna (in olive oil preferred)
- 1 cup cherry tomatoes, halved
- 1/4 cup pitted black olives (Niçoise or Kalamata work well)
- 2 cups mixed greens or butter lettuce
Optional Add-ins:
- 2 anchovy fillets
- Capers for extra brininess
- Sliced red onions or radishes for crunch
Vinaigrette:
- 1/4 cup olive oil
- 1 tbsp Dijon mustard
- 1 tbsp red wine vinegar
- 1 garlic clove, minced
- Salt & black pepper to taste
- Juice of 1/2 lemon (optional)
Alt Text for Image Suggestion: “Tuna Nicoise Salad with eggs, tomatoes, and green beans on a white plate.”
🥣 How to Make Tuna Nicoise Salad
This easy lunch recipe can be made in just a few steps:
1: Boil the Potatoes & Eggs
- Place halved baby potatoes in a pot of salted water. Boil for 10-12 minutes or until fork-tender.
- In the last 8 minutes, add the eggs to the pot.
- Transfer both to an ice bath after cooking. Peel the eggs and slice them in halves.
2: Blanch the Green Beans
- Boil green beans for 2–3 minutes until crisp-tender.
- Immediately transfer to an ice bath to stop cooking and preserve the bright green color.
3: Whisk the Dressing
- Combine olive oil, Dijon mustard, vinegar, garlic, lemon juice, salt, and pepper in a bowl or jar.
- Whisk or shake until emulsified.
4: Assemble the Salad
- On a large platter or bowl, layer lettuce, potatoes, green beans, cherry tomatoes, tuna, and egg halves.
- Top with olives and anchovies (if using).
- Drizzle with the vinaigrette just before serving.
đź’ˇ Pro Tips & Variations
- Fresh tuna upgrade: Sear a tuna steak for 2–3 minutes per side for a gourmet twist.
- No anchovies? Swap in capers or skip them altogether.
- Make it vegan: Replace tuna and eggs with white beans and avocado.
- Meal prep hack: Cook potatoes, beans, and eggs in advance and store them separately.
🥗 Why You’ll Love Tuna Nicoise Salad
“A balanced meal in a bowl—crunchy, creamy, tangy, and filling without being heavy.”
This dish is ideal for anyone looking for:
- High-protein lunch recipes
- Mediterranean diet-friendly meals
- Make-ahead lunch options for work
Plus, it looks stunning on the plate—making it perfect for a brunch spread or meal-prepped Mason jar lunch.
🧠Final Thoughts
The Tuna Nicoise Salad is more than just a salad—it’s a nutritional powerhouse with timeless European flair. Whether you’re trying to eat healthier or just want a satisfying lunch that’s anything but boring, this recipe delivers every time.
