Classic Niçoise Salad
If there’s one salad that feels like a holiday on a plate, it’s the Classic Niçoise Salad. Imagine yourself sitting at a sun-dappled table in the South of France, a gentle breeze carrying the scent of the ocean, as you tuck into a colourful plate filled with tender potatoes, crisp green beans, jammy eggs, flaky tuna, and briny olives—all brought together with a drizzle of quality olive oil and red wine vinegar. This salad is beautiful, delicious, and so satisfying you’ll be coming back to it again and again.
But here’s what I love most: Niçoise Salad isn’t just for special occasions. It’s a practical, protein-packed, and balanced meal that you can prepare effortlessly, whether you’re making a nourishing lunch for yourself, prepping a quick dinner for the family, or hosting a weekend lunch with friends.
Today, I’m sharing everything you need to know to master this salad, along with practical tips to keep healthy eating easy, seasonal variations for both warm and cool weather, and ways to prep ahead to make your week feel lighter and more delicious.
WHY YOU'LL LOVE THIS SALAD.
1. Protein-Packed & Energising
Thanks to the tuna and eggs, this salad is high in protein, helping you stay full, energised, and focused throughout the day. It’s the perfect choice when you want a meal that’s light yet satisfying, nourishing yet fresh.
2. A Complete Meal in One Bowl
With healthy fats (olive oil, olives, tuna), fibre (veggies, potatoes), and protein (eggs, tuna, anchovies), this salad ticks all the boxes for a balanced meal that supports your health goals without feeling like “diet food.”
3. Seasonal and Adaptable
This salad can be adjusted to suit any season. Serve it warm and comforting during the cooler months or enjoy it chilled and refreshing on a hot day.
4. Perfect for Meal Prep
All the components can be prepped ahead of time and stored separately in the fridge, making it easy to assemble a beautiful, nourishing lunch or dinner in minutes.
5. It’s Just So Pretty
Food that looks beautiful feels more satisfying. The colourful layers of greens, bright tomatoes, golden potatoes, and glossy olives make this salad a joy to eat.
CLASSIC NICOISE SALAD RECIPE.
Serves: 6
Prep Time: 15 minutes
Cook Time: 25 minutes
Ingredients
4 large eggs
450g (1 lb) green beans, ends trimmed
450g (1 lb) potatoes, washed
1 cup (150g) cherry tomatoes
4 baby lettuce, leaves separated
1 x 220g (7 oz) can tuna in olive oil
12 anchovy fillets
⅓ cup (60g) black olives
¼ cup (60ml) olive oil
2 tbsp. red wine vinegar
½ tsp. salt
½ tsp. black pepper
STEP-BY-STEP INSTRUCTIONS.
1. Cook the Eggs
Place the eggs in a small pot, cover with cold water, and bring to a boil over high heat. Once boiling, remove from heat, cover, and let stand for 15 minutes. Drain and place in cold water to cool, then peel and halve.
2. Cook the Green Beans
In a separate pot, bring water to a boil and add the green beans. Cook for 3-4 minutes until tender yet crisp, then drain and rinse under cold water to stop cooking.
3. Cook the Potatoes
In the same pot, add the potatoes and cook for around 10 minutes until tender. Drain, rinse under cold water, and cut into halves or quarters.
4. Prepare the Vegetables
Halve the cherry tomatoes and wash the lettuce leaves, allowing them to dry thoroughly.
5. Assemble the Salad
On a large platter or individual bowls, arrange the lettuce leaves, then layer with green beans, potatoes, cherry tomatoes, and tuna. Add the halved eggs, anchovies, and black olives.
6. Dress the Salad
In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and pepper, then drizzle over the salad just before serving.
SEASONAL VARIATIONS; MAKING YOUR NICOISE SALAD WORK ALL YEAR.
Cool Weather Version
Serve the green beans and potatoes warm for a comforting twist.
Use freshly seared tuna for a warm protein component.
Add roasted seasonal vegetables like pumpkin or carrots.
Serve with warm sourdough bread on the side for a cosy meal.
Warm Weather Version
Chill all components before assembling for a refreshing summer meal.
Add thinly sliced cucumber for crunch and hydration.
Use fresh herbs like dill, parsley, or basil to brighten the flavours.
Pair with sparkling water infused with lemon and mint for a complete experience.
HOW TO TURN NICOISE SALAD INOT A NOURISHING MEAL ANY DAY OF THE WEEK.
This salad is the epitome of practical healthy eating and can be adapted to suit your needs:
Lunchbox-Friendly
Pack the salad components in separate containers, adding the dressing just before serving to keep everything crisp.
For Family Dinners
Double the recipe and serve on a large platter for a colourful, interactive meal where everyone can help themselves.
Meal Prep Tip
Boil your eggs and potatoes in advance.
Prep the green beans and store them in the fridge.
Wash and dry your lettuce leaves ahead of time.
Keep your dressing in a jar in the fridge, ready to shake and drizzle.
With these components ready, you can have a nourishing meal on the table in under 5 minutes.
THE POWER OF SIMPLE, REAL FOOD.
Eating well doesn’t have to be complicated. The Niçoise Salad embodies the Mediterranean philosophy of using simple, real ingredients and letting their natural flavours shine. It’s proof that healthy meals can be:
Full of colour
Full of flavour
Full of nutrients
Fully satisfying
PRACTICAL TIPS FOR EFFORTLESS HEALTHY EATING.
Use High-Quality Tuna
Opt for tuna packed in olive oil for the best flavour and healthy fats. It adds richness and depth to your salad.
Adjust for Preference
Don’t love anchovies? Leave them out or swap them for extra olives or capers for a briny bite.
Use Seasonal Ingredients
In winter, add roasted vegetables; in summer, add extra fresh herbs and cucumber.
Keep It Flexible
Serve as a main meal, alongside a soup, or inside a whole-grain wrap for a portable lunch.
HOW TO MAKE THIS SALAD WORK FOR WARM & COOLER WEATHER.
Warm Weather Ideas:
Serve everything chilled for a cooling meal.
Add extra fresh herbs and baby rocket for a peppery kick.
Pair with a fruity iced tea for a fresh summer lunch.
Cool Weather Ideas:
Serve the eggs, green beans, and potatoes warm for comfort.
Add seared tuna or warm shredded chicken for extra warmth.
Enjoy with a cup of Immunity-Boosting Ginger Chicken & Turmeric Soup on the side.
FREQUENTLY ASKED QUESTIONS.
Can I use canned potatoes?
While fresh potatoes provide the best texture, canned potatoes can work in a pinch—just rinse them well.
Can I swap tuna for another protein?
Absolutely! Try grilled chicken, seared salmon, or even chickpeas for a vegetarian option.
Is this salad good for meal prep?
Yes, just keep the dressing separate and add it before serving.
What kind of lettuce should I use?
Baby lettuce, butter lettuce, or cos lettuce work well for this salad.
WHY THIS SALAD SUPPORTS YOUR HEALTH GOALS.
The Classic Niçoise Salad is aligned with a balanced approach to health, making it a smart choice for:
Sustained energy: The combination of protein, healthy fats, and fibre keeps you energised and satisfied.
Supporting gut health: Fresh veggies and fibre-rich potatoes support digestion.
Blood sugar balance: Protein and healthy fats help stabilise blood sugar levels.
Effortless healthy eating: Simple, wholesome ingredients you can prep ahead.
FINAL THOUGHTS.
The Classic Niçoise Salad isn’t just another salad recipe. It’s a way to make healthy eating effortless, enjoyable, and sustainable. It proves that you don’t need complicated recipes or expensive superfoods to eat well. With a few simple ingredients, you can create a meal that feels special, whether you’re enjoying it alone on a busy workday or sharing it with friends on a Sunday afternoon.
If you’ve been feeling uninspired by your usual meals, this salad is your sign to bring colour, flavour, and joy back to your table.
READY TO TRY IT?
Head to the kitchen, gather your ingredients, and prepare your Classic Niçoise Salad for lunch or dinner this week. Take a photo and tag me on Instagram @MichelleMitchellHealthCoach—I’d love to see your vibrant, beautiful plates!
If you’re looking for more practical, healthy, and satisfying recipes, visit the blog for meal ideas designed to help you nourish yourself and your family with ease and joy.
