Few dishes capture the spirit of Mediterranean healthy eating quite like Salad Niçoise.

Originating from Nice, France, this vibrant, protein-rich salad combines fresh vegetables, tuna, olives, and eggs with a simple olive oil dressing, making it a perfect meal for anyone following a Mediterranean diet for weight loss.

Whether you’re looking for a light lunch, a healthy dinner idea, or a make-ahead meal prep salad, this authentic Salad Niçoise recipe checks every box: it’s nutritious, filling, and full of flavour.

Salad Niçoise Is a Great Choice for Healthy Eating

• High in protein : from tuna and eggs, which helps keep you full longer
• Rich in healthy fats : thanks to extra virgin olive oil and olives
• Low in processed ingredients : everything is fresh and whole-food based
• Naturally low in refined carbs : making it ideal for weight management
• Nutrient-dense : packed with vitamins from tomatoes, green beans, and leafy greens

This makes it one of the best Mediterranean diet recipes for anyone wanting a satisfying meal that still supports weight loss goals.

Salad Niçoise Ingredients

• 2 cups mixed lettuce leaves
• 2 medium eggs, hard-boiled and halved
• 1 can (5 oz) good-quality tuna in olive oil, drained
• 1 cup green beans, trimmed and blanched
• 1 cup cherry tomatoes, halved
• 1 small cucumber, sliced
• 1/2 cup Niçoise olives (or Kalamata olives)
• 1/4 small red onion, thinly sliced
• 4–6 anchovy fillets (optional, for authenticity)
• 1 small cooked potato, sliced (optional, traditional addition)

For the dressing:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar or fresh lemon juice
• 1 small garlic clove, minced
• 1 teaspoon Dijon mustard
• Salt and freshly ground black pepper, to taste
• 1 teaspoon fresh herbs (thyme or basil), optional

How to Make Salad Niçoise (Step-by-Step)

Step 1: Prepare the Vegetables

Blanch the green beans in boiling water for 2–3 minutes until bright green and just tender, then transfer to ice water to stop the cooking. Halve the cherry tomatoes, slice the cucumber and onion, and boil the potato if using.

Step 2: Hard-Boil the Eggs

Place eggs in a pot of cold water, bring to a boil, then remove from heat and let sit covered for 9–10 minutes. Cool in ice water, peel, and slice in half.

Step 3: Make the Dressing

Whisk together the olive oil, vinegar (or lemon juice), garlic, Dijon mustard, salt, and pepper until well combined.

Step 4: Assemble the Salad

Arrange the lettuce as a base on a large platter. Artfully layer the tuna, green beans, tomatoes, cucumber, potato, olives, onion, and hard-boiled eggs on top. Add anchovy fillets if using.

Step 5: Dress and Serve

Drizzle the dressing generously over the salad just before serving. Serve immediately for the freshest taste and texture.

Nutrition Highlights

This salad is naturally aligned with Mediterranean diet weight loss principles: lean protein, healthy monounsaturated fats from olive oil and olives, and a high volume of low-calorie, nutrient-dense vegetables. It’s satisfying without being heavy, making it ideal for anyone focused on healthy eating without sacrificing flavour.