Tuna Nicoise Salad – A Bright, Satisfying Classic

Tuna Nicoise Salad is that rare meal that feels both light and filling. Crisp vegetables, briny olives, tender potatoes, and rich tuna come together in a way that just makes sense. It’s quick enough for a weeknight, yet elegant enough for guests.

Everything gets dressed in a punchy lemon-Dijon vinaigrette that ties it all together. If you’re craving something fresh, colorful, and balanced, this is the salad to make.

What Makes This Recipe So Good

• Balanced flavors and textures: Creamy potatoes, crisp green beans, juicy tomatoes, and savory tuna create a satisfying contrast in every bite.
• Simple pantry-friendly dressing: A lemon, Dijon, and olive oil vinaigrette adds brightness without fuss.
• Customizable: Swap in canned tuna or seared fresh tuna. Add capers, anchovies, or extra herbs to taste.
• Meal-prep friendly: Most components can be cooked ahead and assembled when you’re ready to eat.
• Nutritious and filling: Protein-rich tuna, fiber-packed vegetables, and healthy fats help keep you satisfied.

Ingredients

• For the salad:
• 12 ounces small waxy potatoes (baby Yukon Gold or fingerlings), halved
• 8 ounces green beans, trimmed
• 4 large eggs
• 1 small head butter lettuce or mixed greens (about 5–6 cups), washed and dried
• 1 cup cherry tomatoes, halved
• 1/3 cup pitted Niçoise or Kalamata olives
• 1/4 small red onion, thinly sliced
• 1 tablespoon capers (optional)
• 6–8 ounces quality tuna, drained if canned in olive oil or water, or seared fresh tuna steak sliced

• For the lemon-Dijon vinaigrette:
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely grated or minced
• 1/2 teaspoon honey (optional, for balance)
• 1/2 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper
• 2 tablespoons chopped fresh parsley (or a mix of parsley and chives)

Instructions

1. Cook the potatoes: Place the halved potatoes in a pot, cover with cold salted water, and bring to a boil.

   Simmer 10–12 minutes until just tender. Drain and let steam-dry for a few minutes.
2. Boil the eggs: In a separate pot, cover eggs with cold water and bring to a gentle boil. Turn off heat, cover, and let sit 9–10 minutes.

   Transfer to an ice bath, cool, peel, and halve.

3. Blanch the green beans: Bring a pot of salted water to a boil. Cook beans 2–3 minutes until crisp-tender. Shock in ice water, drain well, and pat dry.
4. Make the vinaigrette: Whisk olive oil, lemon juice, red wine vinegar, Dijon, garlic, honey (if using), salt, and pepper until emulsified.

   Stir in herbs. Taste and adjust seasoning.

5. Season the components: Toss the warm potatoes with a spoonful of vinaigrette and a pinch of salt. Do the same with the green beans and red onion to lightly soften and season them.
6. Prepare the tuna: If using canned, gently break it into large chunks and season with a little vinaigrette and pepper.

   If using fresh, sear a seasoned tuna steak in a hot oiled pan 1–2 minutes per side for rare to medium-rare, then slice.

7. Assemble the salad: Spread the greens on a large platter or in a wide bowl. Arrange potatoes, green beans, tomatoes, eggs, olives, onion, and capers over the top. Nestle the tuna in the center.
8. Dress and serve: Drizzle with the remaining vinaigrette and a final crack of pepper.

   Finish with a sprinkle of fresh herbs. Serve right away.

Keeping It Fresh

• Prep ahead: Boil the eggs, cook the potatoes, and blanch the green beans up to 3 days in advance. Store each separately in airtight containers.
• Dress at the last minute: Keep the greens and dressing separate until serving to prevent wilting.
• Use chilled components: If serving later, chill the components and assemble just before eating for the best texture.
• Storage: Leftover composed salad keeps 1 day in the fridge, but the greens may soften.

  For best results, store undressed parts separately.

Health Benefits

• High-quality protein: Tuna and eggs provide complete protein to support muscle repair and satiety.
• Heart-healthy fats: Olive oil and tuna supply omega-3 and monounsaturated fats that support heart and brain health.
• Fiber and micronutrients: Potatoes, beans, tomatoes, and greens bring potassium, vitamin C, folate, and fiber.
• Balanced plate: You get protein, smart carbs, and healthy fats all in one bowl, which helps steady energy levels.

What Not to Do

• Don’t overcook the eggs: A chalky yolk and green ring mean they’ve gone too far. Aim for jammy to fully set, not dry.
• Don’t skip seasoning each component: Lightly dressing potatoes, beans, and tuna before assembling adds layers of flavor.
• Don’t waterlog your beans: Drain and dry them after blanching so the dressing clings.
• Don’t drown the salad: Add dressing gradually. You can always add more, but you can’t take it away.
• Don’t use flavorless tuna: Choose quality canned tuna in olive oil or a fresh steak for the best taste.

Recipe Variations

• Classic with anchovies: Add a few anchovy fillets on top for extra umami and a traditional touch.
• Roasted potato twist: Roast the potatoes with olive oil and salt at 425°F (220°C) for 20–25 minutes for deeper flavor.
• Grilled tuna Niçoise: Grill a tuna steak and char the green beans lightly for a smoky edge.
• Herb-forward: Fold in fresh tarragon, basil, or dill to the vinaigrette for a fragrant finish.
• No-egg version: Skip the eggs and add extra beans and olives for a lighter meal.
• Gluten-free and dairy-free: The recipe is naturally both, as long as you check labels on mustard and canned tuna.
• Meal-in-a-jar: Layer dressing at the bottom, then potatoes and beans, tuna, tomatoes, olives, and greens on top.

  Shake and eat.

FAQ

Can I use canned tuna in water instead of oil?

Yes. Canned tuna in water works well. Just drain it thoroughly, then toss with a teaspoon of olive oil, a splash of dressing, and a pinch of salt to boost flavor and texture.

What’s the best way to cook the tuna steak?

Pat it dry, season with salt and pepper, and sear in a very hot, lightly oiled pan for 1–2 minutes per side.

Rest briefly, then slice. The center should be rosy for the best texture.

Do I have to use Niçoise olives?

No. Niçoise olives are traditional, but Kalamata or Castelvetrano olives are great substitutes.

Choose pitted olives to make eating easier.

Can I make this salad vegetarian?

You can. Replace tuna with chickpeas, marinated white beans, or grilled artichokes. Keep the eggs for extra protein, or add more beans if you prefer.

How far in advance can I make it?

Cook the eggs, potatoes, and beans up to 3 days ahead.

Assemble and dress just before serving for the freshest flavor and crisp greens.

What can I use instead of red wine vinegar?

White wine vinegar or extra lemon juice works fine. Start with a little and adjust to taste so the dressing stays balanced.

Is there a way to reduce sodium?

Use water-packed tuna, rinse capers and olives, and salt the cooking water lightly. Taste before adding more salt to the dressing.

Final Thoughts

Tuna Nicoise Salad is a perfect example of simple ingredients prepared well.

With a few smart steps, you get a colorful, satisfying meal that feels special without being fussy. Keep good tuna on hand, master a bright vinaigrette, and you can assemble this anytime. It’s fresh, balanced, and always welcome at the table.