Niçoise Salad – Budget Bytes Fitnessnacks

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Springtime is salad season, and boy, do I have the perfect hearty salad for you! Niçoise salad is protein-packed, crunchy, and oh-so-satisfying. It’s perfect for meal prep and will keep you full all week long. I love the mixture of textures and flavors in this salad, and while it takes a bit of work to make, it is so worth it! The hard-boiled eggs, protein-packed tuna, crispy green beans and creamy potatoes are the defining ingredients of this salad, in my opinion. The unique-yet-familiar ingredients are what make this salad a classic– and for good reason! This is one of the recipes I always whip out whenever I have a friend who could use a little meal prep TLC when they are super busy. Trust me, it’s a winner!

What is Niçoise Salad?

Niçoise salad is a filling and flavorful salad that traces its origins to Nice, France. The term “Niçoise” literally means, “in the style of Nice”. This tasty salad is chock full of tomatoes, onions, hard-boiled eggs, tuna, green beans, and roasted potatoes and is tossed in a light dressing. It makes a great meal prep lunch for the long week ahead! It’s a classic!

Here’s what you’ll need to make Niçoise salad:

• Romaine Lettuce: This classic crunchy lettuce is the perfect base for our salad. Buy whole heads rather than pre-chopped bagged lettuce to save some dough! Whole heads of romaine will keep longer in the fridge, too.
• Grape Tomatoes: Add a pop of juicy acidity to this salad.
• Red Onion: Adds a bit of bite to the recipe and a wonderful crunchy texture.
• Hard-Boiled Eggs: Have a creamy, mild flavor and add a boost of protein! Check out our fool-proof process to make your hard-boiled eggs perfect every time.
• Chunk Light Tuna: The main protein in this dish. Using canned is a great budget-saving tip! I prefer to use tuna packed in water.
• Green Beans: Add a vegetal flavor, a pop of color, and delightful crunch.
• Baby Potatoes: Add creaminess and richness to the salad. Thanks to the potatoes, this salad will keep you feeling full! You can use any variety of mini potatoes. I used fingerling for this recipe. Our air fryer potatoes are done in no time.
• Olive Oil: Helps the seasonings stick to the potatoes and adds a subtle Mediterranean flavor to the dish.
• Cucumber: Gives this salad crisp, hydrating, and aromatic characteristics.
• Radishes: Add a little spicy kick to every bite and add beautiful color. After all, we eat with our eyes!
• Olives: Any olives you love will do, but the briny and easy-to-find kalamata always does the trick!
• Seasonings: Garlic powder, onion powder, and dried dill along with salt and pepper make the hearty potatoes so flavorful!

What Kind of Dressing Should I Use?

Niçoise salad is pretty flavorful on its own, so I recommend a light dressing like a lemon vinaigrette that helps cut the richness and elevates the flavors. For something a little creamier, try our favorite lemon dill tahini dressing! Our honey mustard sauce pairs well, too!

Niçoise salad is a great vehicle to use up those veggies taking up space in the fridge (or pantry!). I like to add:

• Kalamata olives
• Halved radishes
• Chopped cucumbers
• Capers
• Artichoke hearts

How to Store Leftovers

I recommend storing the salad separately from the dressing for the best results. The components will keep in separate air-tight containers for up to 3 days in the refrigerator and can be tossed together before serving. If you’re meal prepping, add a bit of everything to your airtight containers and keep the dressing on the side. Then, just grab and go!

Niçoise Salad

Niçoise salad is protein-packed, crunchy, and oh-so-satisfying– perfect for meal prep to keep you full all week long.

Author: Jess – Budget Bytes

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• salad dressing* (see note)
• 1/2 Tbsp olive oil ($0.09)
• 1/2 tsp garlic powder ($0.05)
• 1/2 tsp onion powder ($0.05)
• 1/2 tsp dried dill ($0.07)
• 1/2 lb. baby potatoes, quartered ($1.08)
• 1 cup green beans, stems removed ($1.50)
• 4 cups water ($0.00)
• 4 hard-boiled eggs, halved ($0.76)
• 2 heads romaine lettuce, chopped ($2.25)
• 1 cup grape tomatoes, halved ($2.29)
• 1/2 red onion, julienned ($0.40)
• 7 radishes, halved or sliced ($0.69)
• 1 cucumber, peeled and chopped ($0.64)
• 1/4 cup olives, strained ($1.04)
• 2 5oz. cans chunk light tuna ($2.00)
• 1 pinch salt and pepper, to taste ($0.10)

• Choose your favorite salad dressing. (see note)

• Combine olive oil, garlic powder, onion powder and dried dill in a small bowl. Whisk to combine.

• Quarter the baby potatoes and toss them in the olive oil spice blend.

• Air fry quartered potatoes at 400°F for 15 minutes, shaking halfway through (OR roast the potatoes at 400°F until golden and tender, about 30 minutes.)

• Bring 4 cups of water to a rolling boil in a medium pot or large saucepan.

• Remove any stems from green beens. Blanch the green beans by tossing them into the boiling water and then turning off the heat. Allow them to sit in the hot water for a very brief period of time, about 3 minutes, until they are bright green. Quickly, transfer them to an ice bath to stop them from cooking any further. Set aside.

• Hard boil, peel, and halve the eggs. Chop the romaine lettuce, halve the grape tomatoes, julienne the onion, halve or quarter radishes, peel and chop cucumber, and strain olives.

• Strain the canned tuna and break it apart with a fork.

• Toss all ingredients together and lightly dress your salad. Finish with a crank of freshly ground pepper and sea salt.

See how we calculate recipe costs here.

Serving: 1servingCalories: 231kcalCarbohydrates: 20gProtein: 17gFat: 10gSodium: 368mgFiber: 6g

Read our full nutrition disclaimer here.

how to make Niçoise Salad – step by step photos

Choose your favorite salad dressing.

Combine 1/2 Tbsp olive oil, 1/2 tsp garlic powder, 1/2 tsp onion powder and 1/2 tsp dried dill in a small bowl. Whisk to combine. Quarter the 1/2 lb baby potatoes, toss in the olive oil and herbs.

Air fry 1/2 lb quartered potatoes at 400°F for 15 minutes, shaking halfway through (OR roast the potatoes at 400°F until golden and tender, about 30 minutes.)

Bring 4 cups of water to a rolling boil in a medium pot or large saucepan. Remove any stems from green beens. Blanch 1 cup green beans by tossing them into the boiling water and then turning off the heat. Allow them to sit in the hot water for a very brief period of time, about 3 minutes, until they are bright green. Quickly, transfer them to an ice bath to stop them from cooking any further. Set aside.

Hard boil, peel, and halve 4 eggs. Chop 2 heads of romaine lettuce, halve 1 cup of grape tomatoes, julienne 1/2 a red onion, halve or quarter 7 radishes, peel and chop 1 cucumber, and strain 1/4 cup of olives.

Strain the 2 cans of tuna and break it apart with a fork.

Toss all ingredients together and lightly dress your salad. Finish with a crank of freshly ground pepper and sea salt.

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