Niçoise salad

The ultimate Provençal salad: tuna, eggs, green beans, tomatoes, olives and anchovies. Complete, colourful and high in protein, it is a balanced summer lunch full of sunshine.

Preparation: 20 min  |  Cooking: 15 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 311 kcal · 25 g protein · 6 g carbohydrate · 20 g fat

Ingredients

• 2 tins of tuna
• 4 eggs
• 200 g green beans
• 3 tomatoes
• 80 g black olives
• 100 g lettuce
• 3 tbsp olive oil

Method

1. Hard-boil the eggs and cook the green beans (keeping them crisp), then cool both.
2. Cut the tomatoes into quarters.
3. Arrange the lettuce, beans, tomatoes, tuna, eggs and olives.
4. Dress with olive oil and vinegar.

Nutritional benefits

Tuna and eggs provide lean, complete protein, the vegetables add fibre and vitamins, and the olive oil and olives supply good Mediterranean fats. A complete, balanced, naturally gluten-free main-course salad, typical of the Mediterranean diet.

Variations and substitutions

• With grilled fresh tuna.
• With potatoes (a more substantial version).
• Without anchovies for a milder version.
• With raw pepper, the traditional way.

Storage and making ahead

Keeps for 1 day. Dress just before serving. Ideal to take with you (pack the components separately).

💡 Good to know

Keep the green beans nicely crisp and cool them under iced water: they stay green and firm in the salad.

See also

Discover more high-protein recipes · healthy & balanced recipes · gluten-free recipes · lactose-free recipes.

Foods in this recipe: tuna · eggs · green beans · tomatoes · black olives.

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