Tuna Nicoise Protein Salad

Name: Tuna Nicoise Protein Salad
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 2 cans of tuna in olive oil, drained; 4 cups mixed salad greens; 2 medium tomatoes, chopped; 1 cup green beans, trimmed and blanched; 2 hard-boiled eggs, quartered; 1/2 cup pitted black olives; 1/4 cup red onion, thinly sliced; 2 tablespoons fresh parsley, chopped; 3 tablespoons olive oil; 1 tablespoon white wine vinegar; 1 teaspoon Dijon mustard; Salt and pepper to taste

Highlighted under: Holistic Healthy Cooking

I absolutely love this Tuna Nicoise Protein Salad! It's a delightful mix of fresh vegetables, protein-packed tuna, and the richness of olives, all drizzled with a tangy vinaigrette. Preparing this salad has become one of my go-to meals because it’s not only healthy but incredibly satisfying. Every bite brings a wonderful crunch, combined with the tender texture of the tuna. Plus, it’s quick to put together, making it perfect for lunch or dinner on busy days. Trust me, you'll enjoy this refreshingly vibrant dish.

Created by

Emily

Last updated on 2026-02-23T12:30:18.929Z

My journey to making the perfect Tuna Nicoise Protein Salad began during a summer picnic with friends. We were looking for something light yet filling and decided to whip up this classic dish with a protein twist. The combination of fresh greens, hard-boiled eggs, and tender tuna proved to be a hit, and I loved how vibrant and colorful it turned out on the picnic blanket.

One of the key tips I discovered was to use high-quality tuna packed in olive oil, as it adds richness and depth to the overall flavor. Pairing it with fresh herbs and a zesty dressing transformed this salad into a hearty meal. I can't wait for you to try it!

Why You'll Love This Recipe
Packed with protein to fuel your day.
A perfect blend of textures and flavors.
Quick and easy for those busy weeknights.

Understanding the Ingredients

The primary star of this Tuna Nicoise Protein Salad is obviously the tuna. I recommend using high-quality canned tuna packed in olive oil, which adds a rich flavor that aligns beautifully with the fresh ingredients. Look for varieties that are sustainably sourced to ensure the best taste and ethical consumption. The oil itself may also be drizzled over the salad for added richness, enhancing the overall dish.

Fresh vegetables are crucial in this salad, not just for flavor but also for nutritional value and crunch. Be sure to select vibrant salad greens, and don't shy away from using a mix of textures—crisp romaine, tender baby spinach, and peppery arugula can all work well. When it comes to the green beans, blanch them just until bright green and tender-crisp, around 3-5 minutes, to maintain that wonderful crunch in contrast with the tender tuna.

Perfecting the Vinaigrette

A well-balanced vinaigrette is the backbone of this salad. The key is using the right ratio of oil to acid; in this recipe, you have a 3:1 ratio, which allows the flavors to shine without overpowering the delicate taste of the vegetables. Feel free to experiment with different vinegars, such as balsamic or sherry, if you want to alter the taste profile slightly. Adding a dash of honey can also sweeten it up if desired.

When whisking your vinaigrette, ensure that the ingredients are fully emulsified, which means they should combine smoothly without separating. This not only enhances the flavor but also creates a glossy coating that clings beautifully to the salad ingredients. If you find it separates, simply give it another quick whisk before serving.

Ingredients

Salad Ingredients

2 cans of tuna in olive oil, drained
4 cups mixed salad greens
2 medium tomatoes, chopped
1 cup green beans, trimmed and blanched
2 hard-boiled eggs, quartered
1/2 cup pitted black olives
1/4 cup red onion, thinly sliced
2 tablespoons fresh parsley, chopped

Vinaigrette Dressing

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

Instructions

Prepare the Vinaigrette

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

Assemble the Salad

In a large bowl, combine the mixed salad greens, chopped tomatoes, blanched green beans, quartered hard-boiled eggs, black olives, red onion, and tuna.

Dress the Salad

Drizzle the vinaigrette over the salad and gently toss until all ingredients are well coated.

Garnish and Serve

Sprinkle chopped parsley on top as a garnish and serve immediately.

Pro Tips

For added flavor, consider marinating the tuna in lemon juice before adding it to the salad. This will enhance the overall taste. You can also switch up the vegetables based on what’s in season!

Storing and Serving Suggestions

This salad is best served fresh, as the greens can wilt if left to sit too long dressed. However, if you need to prepare it ahead of time, consider keeping the vinaigrette separate until you're ready to eat. You can store the salad components in an airtight container in the refrigerator for up to two days. Just remember to add the dressing right before serving to keep everything crisp.

For a heartier meal, serve this salad on a bed of quinoa or with crusty bread on the side to soak up the delicious vinaigrette. If you want to elevate it further, try adding slices of avocado or crumbling feta cheese on top for added creaminess and flavor.

Variations and Dietary Swaps

One of the great things about the Tuna Nicoise Protein Salad is its adaptability. If you're looking for a vegetarian option, substitute chickpeas or white beans for the tuna; they will provide a similar protein boost while maintaining the satisfying texture. For those on a low-carb diet, consider swapping the hard-boiled eggs for avocado slices, which will enrich the salad with healthy fats.

You can also experiment with additional vegetables according to your taste or what you have on hand. Bell peppers, radishes, and even artichoke hearts can add different textures and flavors. Just be careful to keep a balance of crunchy and tender elements to ensure every bite is delightful.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, you can prepare the ingredients ahead of time, but it's best to dress the salad just before serving to keep it fresh.

→ What can I substitute for tuna?

You can substitute tuna with chickpeas or grilled chicken if you're looking for a different protein option.

→ Is this salad gluten-free?

Yes, this Tuna Nicoise Protein Salad is gluten-free as long as you use gluten-free Dijon mustard.

→ Can I add other vegetables?

Definitely! Feel free to add vegetables like bell peppers, cucumbers, or artichokes for extra flavor and nutrition.