The Ultimate Niçoise Salad Recipe: A Fresh, Healthy, and Easy French Classic

Hailing from the sun-drenched French Riviera, Niçoise Salad is more than just a meal; it’s an experience. This iconic French salad is renowned for its vibrant colors, fresh ingredients, and satisfying balance of flavors and textures. Imagine crisp, tender-cooked vegetables, flaky tuna, perfectly hard-boiled eggs, and briny olives, all brought together by a zesty vinaigrette. It’s a culinary masterpiece that feels simultaneously light and substantial, making it an ideal choice for a refreshing lunch, a delightful dinner, or an elegant side dish at any gathering.

Our recipe for Niçoise Salad captures the authentic essence of this Mediterranean classic while also being incredibly SEO-friendly and simple to prepare. Whether you’re a seasoned chef or a novice in the kitchen, you’ll find these instructions straightforward and rewarding. What’s more, this particular version is incredibly accommodating for those focused on mindful eating. Most of the core ingredients are naturally 0 Points on the Weight Watchers program, making it an excellent option for a filling, flavorful, and low-point meal. If you’re looking to diversify your healthy meal repertoire, be sure to explore our other Weight Watchers-friendly dinners and discover more easy, low-point meal ideas to keep your weeknight dinners exciting and satisfying!

Why Niçoise Salad? A Perfect Healthy Choice

Niçoise Salad stands out not only for its incredible taste but also for its impressive nutritional profile and versatility. It’s a complete meal in itself, packed with protein, healthy fats, and an abundance of fresh vegetables. Here’s why it should be a staple in your meal plan:

• Nutritional Powerhouse: With lean protein from tuna and eggs, complex carbohydrates from new potatoes, and a rainbow of vitamins and minerals from fresh vegetables, this salad is incredibly wholesome. It delivers sustained energy and essential nutrients with every bite.
• Light Yet Remarkably Filling: Despite its fresh and vibrant character, Niçoise Salad is incredibly satisfying. The combination of protein, fiber, and healthy fats ensures you feel full and content without feeling weighed down, making it perfect for a healthy lunch or a lighter dinner.
• Perfect for Any Season: While often associated with summer due to its refreshing nature, Niçoise Salad can be enjoyed year-round. It brings a touch of Mediterranean sunshine to your plate, no matter the weather.
• Weight Watchers Friendly: As mentioned, this recipe is a fantastic choice for Weight Watchers members. With many 0-point ingredients like vegetables, eggs, and lean protein (when carefully chosen), it offers maximum flavor and fullness for minimal points. Our specific recipe is just 1 WW Point Per Serving, making it an incredibly smart choice for your healthy eating journey. You can access the full recipe on the WW App here (WW login required).
• Visually Appealing: The distinct arrangement of colorful ingredients on a platter makes Niçoise Salad a feast for the eyes as well as the palate. It’s an impressive dish to serve to guests, yet deceptively easy to assemble.

Recipe Overview

• Serving Size: Approximately 400 g
• Number of Servings: 4
• Preparation & Cook Time: 20 minutes
• 1 WW Point Per Serving. You can view the recipe on the WW Apphere. (WW login required.)

Essential Ingredients for Your Niçoise Salad

The beauty of Niçoise Salad lies in the quality and freshness of its individual components. Choosing the best ingredients will truly elevate your salad from good to extraordinary. Here’s a closer look at what you’ll need:

For the Salad:

• 1 cup of cherry tomatoes (240 g): Opt for ripe, sweet cherry tomatoes that burst with flavor. Halving them before adding allows the vinaigrette to permeate better.
• ½ cup of sliced red onions (50 g): Red onions add a sharp, pungent bite and a beautiful color contrast. Slice them very thinly for a milder flavor.
• 1 red bell pepper, thinly sliced (150 g): Provides a sweet crunch and vibrant color.
• 4 large eggs: Essential for protein and richness. Hard-boiled to perfection, they add a creamy texture.
• 2 cans of tuna in olive oil, drained (200 g total): While tuna in water can be used for fewer points, tuna packed in olive oil offers superior flavor and texture, contributing to the richness of the salad. Ensure it’s good quality.
• 8 anchovy fillets (optional): These tiny fish are the secret weapon, adding a depth of savory, umami flavor that truly defines a classic Niçoise. Don’t skip them if you’re an anchovy fan!
• ½ cup of black olives (80 g): Niçoise olives (small, purplish-black) are traditional, but any good quality black olive like Kalamata will work beautifully, adding a salty, briny note.
• 2 cups of round green beans, trimmed (200 g): Look for tender, crisp beans. Blanching them perfectly preserves their vibrant color and slight crunch.
• 2 small new potatoes, halved (150 g): New potatoes are preferred for their creamy texture and ability to absorb the vinaigrette. Halving them helps them cook evenly.
• 1 tablespoon of capers (15 g): These pickled flower buds add a tangy, salty pop that complements the other ingredients.
• 4 cups of mixed lettuce leaves (120 g): A sturdy base of mixed greens provides freshness and volume. Romaine, butter lettuce, or spring mix are excellent choices.
• ½ cup of artichoke hearts, quartered (optional) (100 g): Canned or jarred artichoke hearts (drained) add a wonderful tang and tenderness, elevating the salad with an extra layer of gourmet flavor.

For the Dressing:

The vinaigrette is the soul of the Niçoise Salad, tying all the diverse flavors together. This simple yet potent dressing provides the perfect tangy counterpoint.

• 1 teaspoon of salt (5 g)
• ½ teaspoon of freshly ground black pepper (2 g)
• 1 tablespoon of Dijon mustard (15 g) (optional): Dijon acts as an emulsifier, helping the oil and vinegar combine into a smooth, creamy dressing, and adds a subtle sharpness.
• 2 tablespoons of olive oil (30 ml): Use a good quality extra virgin olive oil for the best flavor.
• 2 tablespoons of apple cider vinegar (30 ml): Provides a bright, fruity tang. Red wine vinegar can also be used.

Step-by-Step Instructions for Crafting Your Niçoise Salad

Follow these detailed steps to assemble a beautiful and delicious Niçoise Salad that will impress both your eyes and your taste buds.

1. Cook the potatoes: Bring a large pot of generously salted water to a rolling boil. Carefully add the halved new potatoes and cook for approximately 10 minutes, or until they are tender when pierced with a fork but still hold their shape firmly. It’s crucial not to overcook them into mush. Drain the potatoes thoroughly and spread them out on a plate to cool slightly. Allowing them to cool ensures they don’t wilt the lettuce when assembled.
2. Blanch the green beans: In a separate pot, or once the potatoes are removed, bring more salted water to a boil. Add the trimmed green beans and cook for just 3-4 minutes, or until they are crisp-tender and retain their vibrant green color. Immediately drain the green beans and plunge them into a bowl of ice-cold water (an ice bath). This rapid cooling process, called blanching, stops the cooking, preserves their bright green hue, and maintains their crisp texture. Once cool, drain again thoroughly.
3. Prepare the hard-boiled eggs: While your vegetables are cooking, place the eggs in a small saucepan and cover them with at least an inch of cold water. Bring the water to a full boil over medium-high heat. Once boiling, reduce the heat to a gentle simmer and cook for exactly 9 minutes for perfectly firm yolks. Immediately remove the eggs from the hot water and transfer them to a bowl of ice-cold water to cool completely. This step prevents a greenish ring around the yolk. Once cool, carefully peel and quarter the eggs.
4. Make the vibrant vinaigrette: In a small bowl, combine the Dijon mustard (if using), apple cider vinegar, olive oil, salt, and freshly ground black pepper. Whisk vigorously until all ingredients are well combined and the dressing is emulsified. Taste and adjust the seasoning as needed, adding more salt, pepper, or a touch more vinegar if desired.
5. Assemble the stunning salad: Choose a large serving platter or individual plates for a composed presentation. Begin by arranging the mixed lettuce leaves as the fresh, leafy base. Artfully scatter the cooled cooked potatoes, blanched green beans, bright cherry tomatoes, thinly sliced red bell pepper, and quartered artichoke hearts (if you’re using them) over the lettuce. Distribute them evenly for visual appeal.
6. Add the protein and briny accents: Carefully flake the drained tuna into appealing chunks and gently place them over the arranged vegetables. Arrange the quartered hard-boiled eggs, the optional anchovy fillets, the black olives, and the capers on top of the salad, ensuring each element is visible and contributes to the overall aesthetic.
7. Drizzle with the flavorful vinaigrette: Just before serving, generously drizzle the prepared vinaigrette evenly over the entire salad. This ensures every component gets a coat of the tangy dressing. You can either toss the salad lightly for a more integrated flavor or serve it as is for a more elegant, composed presentation, allowing guests to mix it themselves.
8. Serve immediately for peak freshness: This Niçoise Salad is truly at its best when enjoyed fresh, allowing the vibrant flavors and crisp textures to shine. Serve it as a robust main course for a healthy and satisfying meal, or as a sophisticated and hearty side dish that complements grilled fish or chicken beautifully.

Tips for Success & Creative Variations

While Niçoise Salad is straightforward, a few key tips can elevate your dish, and knowing some variations allows for endless culinary creativity. Pay attention to these details for the best possible outcome:

• Prioritize Ingredient Quality: The simplicity of Niçoise Salad means that every ingredient shines. Therefore, using super fresh vegetables is paramount. Seek out the best-quality olives, capers, extra virgin olive oil, anchovies, and especially tuna you can find. If you have access to jarred large tuna loins packed in olive oil, they offer a superior texture and flavor compared to canned flaked tuna. High-quality ingredients make a noticeable difference.
• Perfectly Cooked Green Beans: To achieve that beautiful, vibrant green color and crisp-tender bite, cook the green beans just until they are bright green and slightly tender, then immediately strain them and plunge them into an ice bath. This shocks them, stopping the cooking process and locking in their color and texture.
• The Art of the Hard-Boiled Egg: For a rich, bright yellow yolk that’s firm but not chalky, an 8 to 9-minute cooking time is ideal. Here’s a reliable method: Place room-temperature eggs in a pot and cover them with cold water. Place the pot over medium-high heat. As soon as you see tiny bubbles forming at the bottom of the pot (just before a full boil), start your timer. Cook for 8-9 minutes for a vibrant yolk, or up to 10 minutes for a fully cooked, solid yolk. Avoid cooking for longer than 12 minutes to prevent rubbery whites and green-tinged yolks. Always transfer to an ice bath immediately after cooking.
• Serve Immediately: Niçoise Salad is best enjoyed fresh. The textures of the blanched vegetables and the crisp lettuce, combined with the creamy eggs and flaky tuna, are at their prime when just assembled. We generally don’t recommend saving this particular salad for the next day, especially because the smell of tuna can become quite strong in the fridge.
• Meal Prep Components (Not the Whole Salad): While the fully dressed salad isn’t ideal for overnight storage, you can prep several components in advance. Cook and cool the potatoes, green beans, and hard-boiled eggs up to a day or two ahead. Prepare the vinaigrette and store it separately. This makes assembly quick and easy when you’re ready to eat.
• Creative Variations:
  • Protein Swaps: Not a tuna fan? Try grilled or baked salmon, shredded chicken, or even chickpeas for a vegetarian version.
  • Vegetable Additions: Consider adding thinly sliced cucumbers, radishes for a peppery kick, or blanched asparagus for extra green.
  • Herbaceous Twist: Fresh herbs like parsley, chives, or tarragon can be finely chopped and added to the vinaigrette or sprinkled over the finished salad for an aromatic boost.
• Consider the Dressing: While the classic Dijon vinaigrette is perfect, feel free to experiment. A touch of lemon juice can brighten it further, or a small amount of finely minced garlic can add more depth.

Related Healthy & Delicious Recipes

If you enjoyed this fresh and satisfying Niçoise Salad, you might also love these other healthy and easy-to-make recipes:

3 Bean Salad

Weight Watchers Chicken Salad

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Niçoise Salad

Servings:
4

Total:

20 minutes
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A light yet satisfying French salad with fresh vegetables, tuna, and a zesty vinaigrette.

Ingredients

• ▢ 1 cup of cherry tomatoes, 240 g
• ▢ ½ cup of sliced red onions, 50 g
• ▢ 1 red bell pepper, thinly sliced (150 g)
• ▢ 4 large eggs
• ▢ 2 cans of tuna in olive oil, drained (200 g total)
• ▢ 8 anchovy fillets, optional
• ▢ ½ cup of black olives, 80 g
• ▢ 2 cups of round green beans, trimmed (200 g)
• ▢ 2 small new potatoes, halved (150 g)
• ▢ 1 tablespoon of capers, 15 g
• ▢ 4 cups of mixed lettuce leaves, 120 g
• ▢ ½ cup of artichoke hearts, quartered (optional) (100 g)

For the Dressing

• ▢ 1 teaspoon of salt, 5 g
• ▢ ½ teaspoon of freshly ground black pepper, 2 g
• ▢ 1 tablespoon of Dijon mustard, 15 g (optional)
• ▢ 2 tablespoons of olive oil, 30 ml
• ▢ 2 tablespoons of apple cider vinegar, 30 ml

Instructions

• Cook the potatoes and green beans separately: Bring a large pot of salted water to a boil. Add the halved new potatoes and cook for about 10 minutes, or until tender but still firm. Drain the potatoes and let them cool slightly.
• In a separate pot, cook the green beans in boiling salted water for about 3-4 minutes, or until crisp-tender. Drain the green beans and immediately rinse them under cold water to stop the cooking process and keep them bright green.
• Prepare the hard-boiled eggs: While the potatoes and beans are cooking, place the eggs in a small saucepan and cover them with cold water. Bring to a boil, then reduce the heat and simmer for 9 minutes. Remove the eggs, place them in cold water to cool, then peel and quarter them.
• Make the vinaigrette: In a small bowl, whisk together the Dijon mustard, apple cider vinegar, olive oil, salt, and black pepper until well combined. Adjust seasoning to taste.
• Assemble the salad: On a large serving platter or individual plates, arrange the mixed lettuce leaves as the base. Scatter the cooked potatoes, green beans, cherry tomatoes, red bell pepper slices, and artichoke hearts (if using) over the lettuce.
• Add the protein: Flake the tuna into chunks and place it over the salad. Arrange the quartered hard-boiled eggs, anchovy fillets (if using), black olives, and capers on top.
• Drizzle with vinaigrette: Just before serving, drizzle the vinaigrette evenly over the salad. Toss lightly if desired, or serve as is for a more composed presentation.
• Serve immediately: This salad is best enjoyed fresh. Serve it as a main course or as a hearty side dish.

Notes

1 Point per serving on Weight Watchers.

Nutrition

Serving: 390g


Calories: 299kcal


Carbohydrates: 19g


Protein: 25g


Fat: 14g


Saturated Fat: 3.2g


Cholesterol: 214mg


Sodium: 1406mg


Potassium: 639mg


Fiber: 6.6g


Sugar: 5.6g


Calcium: 121mg


Iron: 4.6mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course:
Salad, Main Dish

Cuisine:
French, Mediterranean

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