Lucy M. Picture yourself at a sun-drenched café on the French Riviera, where the Mediterranean breeze carries the scent of fresh herbs and sea salt. This is where Salade Niçoise was born, a timeless French classic that captures the essence of coastal living in every bite.
Originating from Nice, this vibrant salad combines tender tuna, crisp vegetables, briny olives, and perfectly boiled eggs into a masterpiece of flavors and textures. It’s more than just a salad; it’s a culinary journey to the South of France. Whether you’re planning a elegant lunch or a light summer dinner, this iconic dish brings restaurant-quality sophistication straight to your table with surprisingly simple ingredients.
Why You’ll Love this Salade niçoise
Because you’re about to discover that salad doesn’t have to be boring rabbit food, that’s why. This French classic combines crisp greens, tender green beans, and juicy tomatoes into something genuinely exciting. You get protein from hard-boiled eggs and tuna, so it’s actually filling—not just a sad side dish.
The anchovy fillets and briny olives add this salty, umami punch that makes your taste buds wake up. Plus, you can prep everything ahead and toss it together when hunger strikes. The simple vinaigrette ties everything together without being heavy or pretentious.
I love how it works for lunch or dinner, hot weather or cold. It’s healthy without feeling like punishment, and honestly, any salad that includes anchovies and olives sounds like my kind of meal.
Love this fresh approach to salad? Try our Greek Salad recipe for another taste of Mediterranean sunshine with crisp cucumbers, juicy tomatoes, and tangy feta cheese.
What Ingredients are in Salade Niçoise?
Salade Niçoise is a Mediterranean salad that showcases fresh, quality ingredients working in harmony. The beauty of this classic French dish lies in its simplicity—each component is straightforward, but together they create a complex and fulfilling meal. The salad combines crisp vegetables, protein-rich elements, and briny accents that define this iconic recipe.
Ingredients:
- 8 oz (250g) green beans, cut in half crosswise
- 1 romaine lettuce
- ½ cucumber, sliced
- 4 tomatoes, quartered
- 2 hard-boiled eggs
- 1 × 7 oz (200g) can tuna, drained
- 1 small yellow onion, very thinly sliced
- 1 × 2 oz (60g) can anchovy fillets, drained
- 12 pitted black olives
- Salt and black pepper to taste
- Chopped parsley for garnish
Dressing:
- ⅔ cup olive oil
- 3 tbsp white wine vinegar
- 1 garlic clove, crushed
- ½ tsp Dijon mustard
When selecting ingredients for Salade Niçoise, quality matters greatly since the recipe relies on fresh, quality components rather than complex preparation methods. Choose firm tomatoes and crisp lettuce from the market, and opt for good-quality canned tuna and anchovy fillets if fresh versions aren’t available. The olive oil used in the dressing should be a decent extra-virgin variety, as it contributes extensively to the overall flavor profile of the salad.
How to Make this Salade niçoise
- Begin by preparing the green beans, which form a key component of this salad. Cook 8 oz (250g) of green beans in boiling salted water for 4–5 minutes until they are just tender.
- Once cooked, drain them thoroughly, rinse under cold running water, and drain again to stop the cooking process and preserve their vibrant color.
- While the beans cook, prepare the eggs by peeling the shells from 2 hard-boiled eggs and cutting them into wedges lengthwise. These components can be prepared ahead of time, making assembly much quicker when you’re ready to plate.
- Next, prepare the dressing by combining ⅔ cup olive oil, 3 tbsp white wine vinegar, 1 crushed garlic clove, and ½ tsp Dijon mustard in a bowl. Whisk these ingredients together and season with salt and black pepper to taste. This vinaigrette should be balanced and flavorful, as it will tie all the components together.
- To assemble the salad, tear the romaine lettuce leaves into pieces and arrange them on a large serving plate as your foundation. Layer the ½ cucumber (sliced) and the cooled green beans on top of the lettuce.
- Arrange the 4 quartered tomatoes and egg wedges around the plate, then coarsely flake 1 × 7 oz (200g) can of drained tuna with a fork and place it in the middle of the salad. Top with the very thinly sliced yellow onion, 1 × 2 oz (60g) can of drained anchovy fillets, and 12 pitted black olives. Drizzle the dressing over the entire salad and finish with chopped parsley as garnish before serving.
Salade Niçoise Recipe
Ingredients
Method
- Begin by preparing the green beans, which form a key component of this salad. Cook 8 oz (250g) of green beans in boiling salted water for 4–5 minutes until they are just tender.
- Once cooked, drain them thoroughly, rinse under cold running water, and drain again to stop the cooking process and preserve their vibrant color.
- While the beans cook, prepare the eggs by peeling the shells from 2 hard-boiled eggs and cutting them into wedges lengthwise. These components can be prepared ahead of time, making assembly much quicker when you’re ready to plate.
- Next, prepare the dressing by combining ⅔ cup olive oil, 3 tbsp white wine vinegar, 1 crushed garlic clove, and ½ tsp Dijon mustard in a bowl. Whisk these ingredients together and season with salt and black pepper to taste. This vinaigrette should be balanced and flavorful, as it will tie all the components together.
- To assemble the salad, tear the romaine lettuce leaves into pieces and arrange them on a large serving plate as your foundation. Layer the ½ cucumber (sliced) and the cooled green beans on top of the lettuce.
- Arrange the 4 quartered tomatoes and egg wedges around the plate, then coarsely flake 1 × 7 oz (200g) can of drained tuna with a fork and place it in the middle of the salad. Top with the very thinly sliced yellow onion, 1 × 2 oz (60g) can of drained anchovy fillets, and 12 pitted black olives. Drizzle the dressing over the entire salad and finish with chopped parsley as garnish before serving.
Notes
Is Salade Niçoise Healthy?
Salade Niçoise is incredibly healthy and nutritious! This Mediterranean masterpiece is packed with lean protein from tuna and eggs, which support muscle health and keep you satisfied. Fresh vegetables like tomatoes, green beans, and lettuce provide essential vitamins, minerals, and fiber. The olives and olive oil dressing deliver heart-healthy fats that benefit your cardiovascular system. Potatoes add complex carbohydrates for sustained energy. Anchovies contribute omega-3 fatty acids that support brain function. This balanced combination of protein, healthy fats, and fresh produce makes Salade Niçoise a complete, wholesome meal. It’s Mediterranean diet approved and proves that eating healthy can be absolutely delicious and satisfying!Is Salade Niçoise Healthy?
Salade Niçoise is incredibly healthy and nutritious! This Mediterranean masterpiece is packed with lean protein from tuna and eggs, which support muscle health and keep you satisfied. Fresh vegetables like tomatoes, green beans, and lettuce provide essential vitamins, minerals, and fiber.
The olives and olive oil dressing deliver heart-healthy fats that benefit your cardiovascular system. Potatoes add complex carbohydrates for sustained energy. Anchovies contribute omega-3 fatty acids that support brain function.
This balanced combination of protein, healthy fats, and fresh produce makes Salade Niçoise a complete, wholesome meal. It’s Mediterranean diet approved and proves that eating healthy can be absolutely delicious and satisfying!
Salade Niçoise Substitutions and Variations
While this classic French salad‘s got its traditional components locked down pretty well, I’d say the beauty of it lies in how adaptable it actually is to what you’ve got on hand or what you’re craving. Don’t have canned tuna? Fresh grilled salmon works beautifully, or honestly, even chickpeas for a vegetarian angle.
Swap the romaine for arugula if you prefer peppery greens. Green beans feeling boring? Try asparagus or bell peppers instead. The anchovy fillets intimidate some folks, so skip them guilt-free if they’re not your thing.
Black olives too briny? Use Kalamata or green ones. Hard-boiled eggs optional if you’re watching cholesterol. The dressing stays non-negotiable though—that garlic-vinegar base makes everything sing together, transforming whatever vegetables you choose into something genuinely crave-worthy.
What to Serve with Salade Niçoise
Once you’ve figured out what components work best for your palate, the next thing I’d think about is what pairs alongside this salad to round out your meal. I’d recommend crusty bread for soaking up that garlicky vinaigrette, because honestly, why waste it.
A chilled rosé wine complements the Mediterranean vibes perfectly, or you could go with crisp white wine if that’s more your speed. For something heartier, crusty focaccia works wonderfully. Grilled fish or roasted chicken transforms this from a light lunch into a satisfying dinner.
Even fresh mozzarella on the side feels like a natural fit. The key is keeping things simple—let the salad’s bright flavors shine without overwhelming your plate with too many competing dishes.
Final Thoughts
After all this talk about ingredients, components, and what to serve alongside, here’s what I really think: Salade Niçoise isn’t some fussy, complicated dish that’ll make you sweat in the kitchen. It’s honestly just a bowl of good stuff thrown together. You’ve got your vegetables, your protein, your dressing—and boom, you’re done. The beauty is in how flexible it is. Don’t have anchovies? Skip them. Prefer chickpeas over tuna? Go for it. This salad doesn’t demand perfection; it demands freshness and a little effort. That’s the whole point, really. You’re building something that tastes vibrant and feels satisfying without any unnecessary fuss. It’s straightforward Mediterranean eating at its finest.
