Authentic Niçoise salad with tuna, potatoes, eggs, olives, and vegetables served in an oval plate

Authentic Niçoise Salad Recipe (Step-by-Step with Fresh Ingredients)

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Introduction

Looking for a fresh, colorful dish that feels like summer? Try this Authentic Niçoise Salad. It comes from the sunny French Riviera and brings together the best of the Mediterranean diet. This traditional French salad is full of flavor, texture, and color.

You get crisp green beans, juicy tomatoes, tender potatoes, and briny olives. Add in tuna, hard-boiled eggs, and a light olive oil dressing. It’s balanced, healthy, and simple to make.

Perfect for light lunches, summer meals, or easy entertaining. Whether you’re eating on your patio or packing a picnic, this classic recipe always shines. Let’s dive into a salad that’s as good for your body as it is for your taste buds.

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What Is a Traditional Niçoise Salad?

Origin of the Niçoise Salad

The Niçoise Salad comes from the coastal city of Nice in Southern France. It’s part of the local food culture and reflects the flavors of the Mediterranean. People in Nice have enjoyed this salad for over a century.

What Makes It Authentic

An Authentic Niçoise Salad uses only raw or lightly blanched vegetables. You won’t find mayonnaise, boiled carrots, or cooked peas in the real version. The focus is on fresh, natural ingredients with bold taste.

Anchovies or Tuna?

Traditionally, this French salad included anchovies. Today, many recipes also use tuna—either fresh or canned. Both are accepted, but if you want to stay classic, go for anchovies packed in olive oil.

A Composed Salad

Unlike tossed salads, this one is composed. That means each ingredient is placed neatly on the plate. It’s beautiful, balanced, and easy to customize for each plate.

Niçoise Salad in French Cuisine

This dish is a staple of the Mediterranean diet and French cuisine. It’s light, healthy, and packed with protein and fiber. Locals eat it as a full meal, not just a side.

Ingredients You’ll Need for an Authentic Niçoise Salad

Authentic Niçoise salad in a round bowl with tuna, eggs, green beans, potatoes, tomatoes, olives, peas, and onions on a yellow background
A bright and balanced Niçoise salad served in a ceramic bowl, showcasing green beans, cherry tomatoes, tuna, hard-boiled eggs, baby potatoes, olives, onions, and green peas on a warm yellow surface.

Fresh Vegetables

Use only fresh and crisp veggies. Go with cherry tomatoes, green beans, and red onion. These bring color, crunch, and a burst of flavor to your Authentic Niçoise Salad. Always wash and trim them before use.

Potatoes

Choose waxy potatoes like Yukon Gold or fingerling. They hold their shape well after boiling. Slice them thick and season lightly. Fresh potatoes make a big difference in this traditional French salad.

Hard-Boiled Eggs

Boil eggs until the yolks are just set. You want firm whites and creamy centers. Slice them in halves or quarters before adding them to the salad. Eggs add richness and protein to this Mediterranean dish.

Tuna or Anchovies

For a true taste of Southern France, use oil-packed tuna or anchovies. Tuna is milder, while anchovies are salty and bold. Pick what you prefer—or try both for a layered flavor.

Niçoise Olives & Capers

These add the briny, salty bite that defines a Niçoise Salad. Look for real Niçoise olives if you can find them. Add a few capers for extra tang and depth.

How to Make a Niçoise Salad – Step-by-Step

Prep the Ingredients

Start by washing all your veggies. Slice the cherry tomatoes and red onions. Boil the eggs until just firm, then peel and cut them. Scrub the potatoes, then boil and let them cool slightly before slicing.

Cook & Cool

Blanch the green beans in salted boiling water for 2 minutes. Then drop them into ice water to stop cooking. Boil the potatoes in their skin until tender, then let them cool before cutting into thick slices.

Assemble the Salad

Use a large platter or plate. Arrange the ingredients in groups—not mixed. This is a key step in a traditional Niçoise Salad. Place the veggies, eggs, and fish side by side for a clean, composed look.

Make the Dressing

Whisk together olive oil, Dijon mustard, lemon juice, salt, and pepper. Add herbs like parsley or thyme for extra flavor. This light dressing ties together all the bold ingredients in your Authentic Niçoise Salad.

Serving Tips

Serve the salad chilled or at room temperature. Don’t serve it straight from the fridge. It tastes better when the flavors settle. Pair it with crusty bread or a light wine for a perfect Mediterranean meal.

Tips for the Best Traditional Niçoise Salad

Choose High-Quality Tuna or Anchovies

Go for tuna or anchovies packed in olive oil. They taste richer and blend well with the other fresh ingredients. Avoid dry or water-packed options. Quality seafood makes your Authentic Niçoise Salad shine.

Use Real Niçoise Olives

Don’t use regular black olives. Choose real Niçoise olives if you can find them. They’re small, wrinkled, and full of bold flavor. These olives are key to an authentic French salad.

Add Fresh Herbs

Sprinkle in some chopped parsley, thyme, or basil. Fresh herbs lift the whole salad and give it a bright Mediterranean touch. They also pair well with the lemony dressing.

Don’t Overdress

Keep the dressing light. A simple mix of olive oil, Dijon mustard, and lemon juice is enough. You want to enhance the salad, not drown it. That’s the secret to a true Niçoise Salad.

Serve Immediately

Once assembled, serve your salad right away. The ingredients taste best when fresh. If you wait too long, the textures may soften, and the flavors won’t pop as much. Timing is everything for a perfect Niçoise experience.

Variations and Serving Ideas

Two plates of Authentic Niçoise salad with tuna, eggs, green beans, potatoes, and olives on a light tablecloth
Two beautifully plated servings of Niçoise salad with tuna, baby potatoes, hard-boiled eggs, cherry tomatoes, green beans, and olives, perfect for a light and healthy meal.

Protein Swaps

You don’t have to stick to tuna. Try grilled salmon or poached chicken for a fresh twist. Both work well with the classic ingredients in an Authentic Niçoise Salad.

Vegetarian Version

Want a meat-free option? Skip the tuna and use artichoke hearts or grilled tofu instead. You still get a protein boost while keeping it true to the Mediterranean diet.

What to Serve With

Pair your salad with crusty French bread, herbal tea or any drink of your choice. These choices complement the light, vibrant flavors of this traditional French salad.

Meal Prep Friendly?

Yes—but with care. Store each ingredient in a separate container. Combine only when you’re ready to eat. That way, your Niçoise Salad stays fresh and doesn’t get soggy.

Great for Picnics

This salad is perfect for outdoor meals. Pack it in layers and keep the dressing in a small jar. When it’s time to eat, just pour, mix lightly, and enjoy your Niçoise salad on the go.

Authentic Niçoise Salad

Authentic Niçoise salad in a ceramic bowl with tuna, eggs, green beans, potatoes, tomatoes, olives, onions, and capers

Authentic Niçoise Salad

Authentic Niçoise Salad is a classic French dish made with fresh vegetables, tuna, hard-boiled eggs, and olives, all topped with a simple olive oil and lemon dressing. It’s light, colorful, and full of bold Mediterranean flavors—perfect for a healthy lunch or dinner.
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Prep Time 30 minutes
Total Time 30 minutes
Servings: 4
Course: dinner, lunch
Cuisine: French, Mediterranean
Calories: 400
Ingredients Method

Ingredients
  

  • 200 g green beans trimmed
  • 300 g baby potatoes halved
  • 200 g cherry tomatoes halved
  • 1 small red onion thinly sliced
  • 150 g canned tuna in olive oil, drained and flaked
  • 12 –15 Niçoise olives or Kalamata
  • 2 tbsp capers
  • 4 hard-boiled eggs halved
  • Salt and black pepper to taste
For the dressing:
  • 4 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 small garlic clove minced (optional)
  • 1 tbsp chopped fresh parsley

Method
 

  1. Boil the potatoes in salted water for 10–12 minutes or until tender. Drain and cool.
  2. Blanch the green beans in boiling water for 2–3 minutes. Transfer to ice water, then drain.
  3. Make the dressing: Whisk olive oil, lemon juice, mustard, garlic, and parsley in a bowl.
  4. Arrange the salad: On a large platter or 4 plates, arrange potatoes, green beans, tomatoes, onion, tuna, olives, and capers.
  5. Add the eggs and drizzle everything with dressing.
  6. Season with salt and pepper, and serve immediately.

Frequently Asked Questions About Niçoise Salad

1. What is the most authentic protein in a Niçoise salad?

Anchovies are the original protein. However, many authentic versions now include tuna, either canned or seared fresh.

2. Can I use canned tuna in Niçoise salad?

Yes, but use high-quality tuna packed in olive oil for the best flavor. Avoid tuna packed in water.

3. What type of potatoes should I use?

Use waxy potatoes like Yukon Gold or fingerling. They hold their shape after boiling and taste great cold or warm.

4. Is Niçoise salad served warm or cold?

It’s best served at room temperature. This helps all the flavors come through.

5. Can I make a vegetarian Niçoise salad?

Yes. Just skip the fish and add artichoke hearts, tofu, or extra veggies for protein.

Conclusion

The Authentic Niçoise Salad is simple, fresh, and full of flavor. It brings together bold ingredients in a colorful and healthy way. This traditional French salad is more than a recipe—it’s a piece of Mediterranean culture.

You don’t need fancy skills to make it. Just use fresh ingredients and follow the easy steps. It’s perfect for a light lunch, a picnic, or a beautiful starter.

Now it’s your turn. Try this classic Niçoise salad at home and taste the South of France on your plate.

Have you tried the real Niçoise salad? Let us know how yours turned out in the comments below!
And don’t forget to explore our other Mediterranean recipes for more fresh ideas.

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