Pan bagnat from Nice
Nutrition per serving
The sandwich from Nice: a round loaf filled with tuna, egg, tomatoes, raw vegetables and olives, soaked in olive oil. It is a salade niçoise in a sandwich, complete and ideal for taking with you.
Preparation: 15 min | Cooking: 10 min | Servings: 2 | Difficulty: Very easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 481 kcal · 27 g protein · 18 g carbohydrate · 33 g fat
Ingredients
- 2 round wholemeal rolls
- 1 tin of tuna
- 2 hard-boiled eggs
- 2 tomatoes
- 60 g of black olives
- 100 g of salad leaves
- 3 tbsp olive oil
Method
- Cut the rolls in half and rub them with garlic and oil.
- Fill with salad, tomatoes, tuna, egg and olives.
- Drizzle with olive oil.
- Press down and leave to rest before eating.
Nutritional benefits
Tuna and egg provide lean protein and omega-3, the raw vegetables add fibre and vitamins, and olive oil brings healthy Mediterranean fats. Pan bagnat is a salade niçoise in a sandwich: complete, balanced and much healthier than a typical sandwich. Naturally lactose-free.
Variations and substitutions
- With wholemeal or multigrain bread.
- With anchovies (traditional).
- With raw pepper and red onion.
- Without egg, with more tuna.
Storage and making ahead
Can be made a few hours ahead (and is better for it); keeps for 1 day, well wrapped.
💡 Good to know
Press the pan bagnat down and leave it to rest: the bread soaks up the olive oil and tomato juice, which is what gives it all its flavour.
Read more
Discover more high-protein recipes · healthy & balanced recipes · lactose-free recipes.
The foods in this recipe: rolls · tuna · eggs · tomatoes · black olives.
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