Tuna Nicoise Protein Salad

Name: Tuna Nicoise Protein Salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 can of tuna in olive oil, drained; 4 cups mixed salad greens; 1 cup cherry tomatoes, halved; 1 cup green beans, trimmed and blanched; 2 hard-boiled eggs, quartered; 1/2 cup black olives, pitted; 1/4 cup red onion, thinly sliced; 3 tablespoons olive oil; 1 tablespoon white wine vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Healthy & Light

I love making this Tuna Nicoise Protein Salad because it’s the perfect balance of flavors and textures. Every bite bursts with freshness, and it’s incredibly satisfying, making it a great option for lunch or dinner. I usually prepare it on busy weekdays when I need a meal that’s quick yet nutritious. The combination of tender tuna, crisp vegetables, and creamy dressing has become a family favorite. Plus, it packs well for lunch, ensuring I can enjoy a healthy meal even on the go.

Created by

Emily

Last updated on 2026-02-23T12:59:18.807Z

Preparing this Tuna Nicoise Protein Salad is a joyful experience for me. I start by perfecting the hard-boiled eggs; I find that a gentle simmer for about 9 minutes yields the ideal creamy yolk without any greenish ring. Mixing the fresh greens with high-quality tuna and colorful veggies not only creates a visual delight but also packs a punch of nutrients.

During my culinary adventures, I've discovered that a dash of Dijon mustard in the dressing elevates the flavor profile beautifully. It adds a subtle tang that complements the tuna perfectly. I often customize the salad by adding seasonal vegetables, making each preparation uniquely delicious.

Why You Will Love This Recipe
Loaded with protein to keep you full and energized
Vibrant colors and fresh ingredients make it visually appealing
Versatile and easy to customize with seasonal vegetables

Ingredient Selection Tips

When it comes to making a Tuna Nicoise Protein Salad, the choice of tuna is crucial. I recommend using high-quality tuna packed in olive oil for a richer flavor. If you're looking for a lighter option, water-packed tuna works too, but make sure to add a bit of extra olive oil to the dressing to compensate for the difference in richness.

Fresh vegetables are a cornerstone of this salad. For the mixed salad greens, consider a blend of arugula, spinach, and romaine for varied textures. The cherry tomatoes should be vibrant and firm—look for those that are deep red and fragrant, as they will add a nice sweetness to the overall dish. If green beans aren’t to your liking, blanched asparagus is a wonderful alternative.

Perfecting the Dressing

The dressing is what brings all the components of this salad together, so don’t rush it! Whisk the olive oil and vinegar until the mixture becomes glossy, which should take about 30 seconds. This emulsification helps to coat each ingredient evenly, enhancing the overall flavor. If you enjoy a bit of a kick, consider adding a pinch of crushed red pepper flakes or freshly minced garlic for added complexity.

Adjusting the seasoning for the dressing is an essential step. After combining the ingredients, taste and modify as necessary. If the dressing is too tangy, a touch of honey can balance the acidity, while a splash more vinegar can brighten the flavors if it feels too muted.

Storing and Serving Suggestions

This Tuna Nicoise Protein Salad is perfect for meal prep. If you're making it ahead of time, store the dressing separately to prevent the greens from wilting. It can be kept in the refrigerator for up to three days, but I recommend enjoying it fresh for the best texture and flavor. For lunches on the go, layer the ingredients in a mason jar; place the dressing at the bottom to keep everything crisp until you’re ready to eat.

For serving, this salad can be a standalone dish or paired with crusty French bread for a complete meal. For a Mediterranean twist, sprinkle some crumbled feta or add a few capers for an extra briny flavor. It can also be dressed up with a handful of herbs like basil or parsley, which add a fresh touch and elevate both the taste and visual appeal.

Ingredients

Gather these fresh ingredients for the Tuna Nicoise Protein Salad:

Salad Ingredients

1 can of tuna in olive oil, drained
4 cups mixed salad greens
1 cup cherry tomatoes, halved
1 cup green beans, trimmed and blanched
2 hard-boiled eggs, quartered
1/2 cup black olives, pitted
1/4 cup red onion, thinly sliced

Dressing Ingredients

3 tablespoons olive oil
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Once you have all ingredients ready, you're set to create a delicious meal!

Instructions

Follow these simple steps to prepare your Tuna Nicoise Protein Salad:

Prepare the Dressing

In a small bowl, whisk together olive oil, white wine vinegar, Dijon mustard, salt, and pepper until emulsified.

Mix the Salad

In a large bowl, combine the salad greens, cherry tomatoes, green beans, and onion. Gently fold in the drained tuna.

Add the Eggs and Olives

Toss the salad with the prepared dressing, then add the hard-boiled eggs and black olives, mixing gently to combine.

Enjoy your salad immediately or let it chill in the fridge for a refreshing meal later!

Pro Tips

For a spicy kick, consider adding sliced jalapeños or a dash of hot sauce to your dressing. You can also substitute the tuna for grilled chicken or chickpeas for a vegetarian version.

Dietary Variations

If you're looking to make this salad gluten-free, you’re in luck—this recipe is naturally gluten-free as long as your Dijon mustard does not contain any gluten ingredients. For a vegetarian option, swap the tuna for marinated chickpeas or diced avocado. Both alternatives provide a creamy texture and a good amount of protein while keeping the salad hearty and satisfying.

Those on a low-carb diet can forgo the black olives and hard-boiled eggs while still enjoying the vibrant mix of salad greens, green beans, and tomatoes. The protein boost can then come from a sprinkle of hemp seeds, which adds both nutrients and a nice crunch.

Common Troubleshooting

One common issue people face when making salads is that the greens can wilt if dressed too early. To avoid this, it's best to store greens and dressing separately if preparing in advance. If you find your greens have started to wilt, try refreshing them by soaking them in ice-cold water for a few minutes before serving—not only will they perk up, but they'll also be crispier.

Sometimes, the dressing can come out too thin. If this happens, simply whisk in a bit more Dijon mustard or olive oil until you achieve the desired consistency. It should cling well to the ingredients without being overly watery. Additionally, be mindful of how you mix the salad; gently folding the ingredients instead of tossing them vigorously helps maintain their integrity.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes! You can prepare the salad in advance, but add the dressing just before serving to keep the greens fresh.

→ What other ingredients can I add?

Feel free to add avocado, bell peppers, or any seasonal veggies you enjoy!

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to two days.

→ Is this salad gluten-free?

Yes, this salad is gluten-free as long as you use gluten-free Dijon mustard and vinaigrette.