Craving something light, fresh, and protein-packed? This Salade Niçoise is the perfect answer! Whether you’re prepping for a gym session or winding down after a long day, this salad delivers a symphony of flavors while being simple and quick to make. Think of it as a French coastal breeze on a plate—except you don’t need a passport to enjoy it.
🌟 Why You’ll Love This Recipe?
- High in Protein: With tuna and eggs, this is a gym-goer’s dream.
- Nutrient-Packed: Loaded with fresh veggies for vitamins and fiber.
- Meal-Prep Friendly: Assemble in advance and enjoy it on-the-go.
Easy Salade Niçoise Recipe
4
servings15
minutes10
minutes330
kcalEssential Ingredients
- Protein Power:
2 cans (5 oz each) of tuna in olive oil (drained)
4 large eggs (hard-boiled and peeled)
- Fresh Veggies:
2 cups baby potatoes (boiled and halved)
1 cup green beans (blanched)
1 cup cherry tomatoes (halved)
1/4 cup Kalamata olives
4 cups mixed greens
- Flavor Boosters:
1 small red onion (thinly sliced)
2 tbsp capers (optional but recommended)
- Dressing:
1/4 cup extra virgin olive oil
1 tbsp Dijon mustard
1 tbsp red wine vinegar
Juice of 1/2 lemon
Salt and pepper to taste
👩🍳 How to Make It: Step-by-Step
- Prepare the Essentials
Boil the Eggs: Bring a pot of water to a boil, add eggs, and cook for 8-10 minutes. Cool in ice water, peel, and slice in halves.
Cook the Potatoes and Green Beans: Boil the baby potatoes until fork-tender (about 8 minutes). Blanch the green beans for 2-3 minutes, then immediately transfer to ice water to keep them vibrant and crisp. - Assemble the Salad Base
On a large serving platter or individual plates, layer the mixed greens as your base. Add the halved potatoes, green beans, cherry tomatoes, and red onion slices. - Add the Protein
Flake the tuna over the salad and arrange the hard-boiled egg halves around the platter. Scatter Kalamata olives and capers for that extra Mediterranean flair. - Whisk the Dressing
In a small bowl, whisk together olive oil, Dijon mustard, red wine vinegar, lemon juice, salt, and pepper. Drizzle over the salad just before serving. - The Finishing Touch
Sprinkle a pinch of flaky sea salt or freshly cracked black pepper on top for a gourmet presentation. If you’re feeling fancy, garnish with a sprig of fresh parsley or basil.
Macros Per Serving (Estimate):
- Protein: ~25g
- Carbs: ~20g
- Fat: ~20g
🔑 Tips for Success
Choose Quality Tuna: Opt for tuna packed in olive oil for the best flavor.
Egg Perfection: Use a timer for perfectly jammy or firm yolks, depending on your preference.
Make It Keto: Skip the potatoes and add extra greens for a low-carb option.
Customizable Veggies: Swap in cucumbers, radishes, or even roasted peppers for variety.
🥗 Health Benefits
- Protein-Packed: Builds and repairs muscle post-workout.
- Rich in Omega-3s: Thanks to the tuna and olive oil.
- Loaded with Antioxidants: From the vibrant veggies and greens.
✨ Save, Share, and Enjoy!
Loved this recipe? Save it for your next meal prep day or share it with a fellow foodie who needs some Mediterranean sunshine in their life. Don’t forget to pair this salad with a crisp sparkling water or your favorite herbal tea for the ultimate vibe.
Bon appétit! 🌿
