Table of Contents
Tuna Niçoise Salad dazzles with vibrant veggies, tender tuna, and briny olives in a harmonious Mediterranean medley. Each forkful bursts with crisp green beans, creamy potatoes, and sun-ripened tomatoes, while albacore tuna adds rich, savory depth. A zesty Nicoise Salad Dressing ties everything together with a bright, citrusy flourish. Whether you crave a light lunch or a colorful Salmon Nicoise Salad alternative, this French Salad brings seaside sunshine to your table.
Why You’ll Love This Tuna Niçoise Salad
- Bright, tangy dressing elevates each bite of fresh Tuna Steak Salad ingredients to next-level deliciousness.
- Protein-packed albacore tuna makes it a satisfying Tuna Salad Ideas lunch that fuels your afternoon.
- Blend of crisp green beans and tender new potatoes delivers a satisfying contrast of textures.
- Olives and hard-boiled eggs add savory richness and elegant Mediterranean flair.
- Effortless assembly in under 30 minutes—perfect for busy days or casual entertaining.
Recipe Snapshot
| Feature | Details |
|---|---|
| Category: | Main Dish |
| Cuisine: | Healthy |
| Prep Time: | 15 minutes |
| Cook Time: | 15 minutes |
| Total Time: | 30 minutes |
| Dietary: | Gluten-Free |
| Serves: | 4 |
| Best Served: | Chilled or room temperature |
Ingredients
- Albacore tuna (2 cans, drained) – lean protein for muscle support
- Baby potatoes (1 lb) – creamy base rich in potassium
- Green beans (8 oz) – crisp, fiber-rich veggie for digestion
- Cherry tomatoes (1 cup, halved) – juicy bursts of vitamin C
- Kalamata olives (½ cup, pitted) – salty bite and healthy fats
- Hard-boiled eggs (4, halved) – extra protein and creaminess
- Romaine lettuce (1 head, chopped) – crunchy foundation packed with vitamins
- Red onion (¼ cup, thinly sliced) – sharp flavor and antioxidants
- Capers (2 tbsp) – briny pops to accentuate the tuna
- Fresh parsley (2 tbsp, chopped) – bright herbaceous note
- Extra-virgin olive oil (¼ cup) – heart-healthy Mediterranean oil
- Red wine vinegar (2 tbsp) – tangy lift in your Nicoise Salad Dressing
- Dijon mustard (1 tsp) – mild heat and emulsifier
- Garlic (1 clove, minced) – aromatic depth
- Salt & pepper – to taste
Tuna Niçoise Salad
Ingredients
Equipment
Method
- Boil potatoes until tender, adding green beans during the last 3 minutes. Drain and cool.
- In a bowl, whisk olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper to make dressing.
- Layer chopped romaine on a serving platter.
- Arrange potatoes, green beans, cherry tomatoes, and red onion on top in sections.
- Add tuna and halved eggs evenly over the salad.
- Sprinkle with olives, capers, parsley, and drizzle with dressing.
- Let salad rest for 5 minutes before serving chilled or at room temperature.
Notes
How to Make the Tuna Niçoise Salad
This Tuna Niçoise Salad comes together with simple cooking and a quick, zesty dressing.
Step 1: Cook Potatoes & Beans
Boil potatoes until tender, then add green beans for the last 3 minutes. Drain and cool.
Step 2: Prepare Dressing
Whisk olive oil, red wine vinegar, Dijon mustard, garlic, salt, and pepper until emulsified.
Step 3: Layer Lettuce
Arrange chopped romaine on a large platter as the salad base.
Step 4: Arrange Vegetables
Top lettuce with potatoes, green beans, cherry tomatoes, and red onion in sections.
Step 5: Add Tuna & Eggs
Distribute flaked tuna and halved eggs evenly over the vegetables.
Step 6: Garnish & Dress
Sprinkle olives, capers, and parsley, then drizzle with the Nicoise Salad Dressing.
Step 7: Serve
Allow flavors to meld for 5 minutes before serving chilled or at room temperature.
Pro Tips for Making the Tuna Niçoise Salad
- Use waxy potatoes like Yukon Gold to keep chunks intact in Tuna Potato Salad sections.
- Shock beans in ice water after boiling to preserve vibrant green color.
- Opt for wild-caught albacore tuna for superior flavor and sustainability.
- Marinate tomatoes in a pinch of salt and sugar for extra juicy bursts.
- Dress just before serving to prevent lettuce from wilting.
How to Serve Tuna Niçoise Salad
Present your Tuna Niçoise Salad with complementary sides and beverages:
- With crusty baguette slices brushed with garlic oil
- Alongside chilled Salmon Nicoise Salad for variety
- Paired with light rosé for a Mediterranean vibe
- With a side of herbed mozzarella for extra creaminess
- Garnished with lemon wedges for an acidic zing
- Served atop mixed greens for a Salad With Tuna On Top twist
- Accompanied by grilled Tuna Steak Salad skewers for protein boost
- Alongside chilled white wine and olives for an aperitif
- With a bowl of Fresh Tuna Salad as a lighter starter
- Paired with chilled cucumber soup for a summer feast
Make Ahead and Storage
Storing Leftovers
• Cover salad components separately to maintain texture.
• Store dressing apart in a sealed jar.
• Refrigerate vegetables and tuna for up to 2 days.
• Keep eggs whole until ready to serve.
Freezing
• Not recommended for assembled salad.
• You can freeze cooked potatoes separately in a freezer bag.
• Thaw potatoes in fridge before using.
• Do not freeze lettuce or dressing.
Reheating
• Gently warm potatoes in microwave for 30 seconds.
• Serve beans and tuna cold to preserve freshness.
• Bring dressing to room temperature before drizzling.
• Reassemble just before eating.
FAQs
What are the health benefits of tuna and vegetables?
Tuna delivers lean protein and omega-3 fatty acids for heart health, while vegetables provide fiber, vitamins, and antioxidants for overall wellness.
Can I substitute green beans?
You can swap green beans with blanched asparagus or snap peas for a crunchy, nutrient-rich alternative.
How can I add flavor without extra calories?
Incorporate fresh herbs like basil or tarragon, citrus zest, and capers to boost taste without added fats.
Can I meal prep Tuna Niçoise Salad?
Yes—store ingredients separately and assemble on serving day for a crisp, ready-to-eat meal.
Final Thoughts
This Tuna Niçoise Salad blends vibrant Mediterranean flavors and satisfying textures into a nutritious main dish. Its bright dressing and fresh ingredients make it an effortless yet elegant choice for any occasion. Whether you’re craving a light lunch or planning a summer gathering, this recipe adapts beautifully. Embrace the colors and tastes of the French Riviera with every bite. Enjoy the vibrant harmony of this timeless French Salad!
