Low-Calorie Niçoise Salad Recipe

tuna nicoise salad

The classic Niçoise salad features tuna, hard-boiled eggs, baby new potatoes, olives and juicy cherry tomatoes, creating a burst of flavour with every forkful. It’s a great option for a lunch dish or even an evening meal.

The tuna and eggs provide a good source of protein, while the potatoes supply a source of complex carbohydrates, making this salad a meal that can help to keep you feeling full longer, which is exactly what you want when you’re following a weight loss plan.

Low-Calorie Niçoise Salad Recipe



  • 12 small new potatoes, washed and halved
  • 150 g baby spinach, washed and blotted dry
  • 200 g green beans, washed, trimmed and sliced into halves
  • 150 g cherry tomatoes, washed and halved
  • 400 g tuna in spring water, drained and flaked
  • 8 pitted black olives, halved
  • Handful of fresh basil leaves, washed and finely chopped
  • 4 hard-boiled eggs, peeled and quartered
  • 55 g low-fat mayonnaise
  • 1 tbsp Dijon mustard
  • 2 tsp lemon juice
  • Freshly ground black pepper


  1. First, make the salad dressing. In a small bowl, mix together the mayonnaise, mustard and lemon juice, and set aside.

  2. Next, wash and halve the new potatoes and place in a large saucepan. Cover the potatoes with water and bring to a boil over a medium heat. Boil for 8-10 minutes or until the potatoes are cooked through. Drain and place into a large mixing bowl.

  3. In a separate pan, hard-boil four eggs. When done, submerge the eggs into a bowl of ice-cold water to cool. Once the eggs are cool, peel, cut into quarters and set aside.

  4. Meanwhile, wash, trim and slice the green beans and place in a medium-sized saucepan. Steam for 2-3 minutes or until just lightly cooked through. Remove the pan from the heat and allow the beans to slightly cool, then transfer them to the bowl of potatoes and set aside.

  5. While the beans are cooling, wash the cherry tomatoes and spinach leaves. Cut the tomatoes into halves and blot dry the spinach leaves and add them to the bowl of green beans and potatoes.

  6. Lastly, drain and flake the tuna and add to the salad mixture, then lightly toss to combine all the ingredients.

  7. Portion the salad into six bowls and top each with the halved olives, chopped basil and hard-boiled eggs.

  8. Lightly drizzle the salad dressing over the salads and season with freshly ground black pepper.

Nutritional Facts

Amount per serving

Calories 317
Total Fat 9.2g
Saturated Fat 2.2g
Sodium 467.5mg
Total Carbohydrates 27.6g
Dietary Fiber 5.3g
Sugar 5.3g
Protein 27.4g

Allergens: contains fish, mustard, egg.

Try another tasty classic salad recipe here:

Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert