Classic Tuna Niçoise Salad with Potatoes & Olives Recipe

Tuna Niçoise Salad — Recipe Overview

This classic tuna nicoise salad recipe is a balanced, protein-rich composed salad featuring tuna, roasted potatoes, hard-boiled eggs, capers and olives — ideal for a light lunch or spring dinner. Yield: 4 servings. Prep time: 15 minutes. Cook time: 25 minutes. Total time: 40 minutes.

Ingredients for Tuna Niçoise Salad

Ingredients — Salad

• 4 small new potatoes (about 400 g / 14 oz total), unpeeled, cut into wedges
• 1 can (170 g / 6 oz drained) yellowfin or albacore tuna in spring water, drained
• 4 large eggs
• 4–6 cups baby spinach or mixed salad leaves (120–150 g)
• ½ small red onion, thinly sliced (about 75 g)
• 1/3 cup sun-dried tomatoes (oil-packed, drained) or ½ cup chopped fresh tomatoes (40 g dried / 80 g fresh)
• 2 tbsp capers, rinsed
• 8–12 Kalamata or Niçoise olives, pitted (about 60 g)

Ingredients — Dressing

• 2 tbsp extra-virgin olive oil (30 ml) plus 2 tsp (10 ml) for tossing potatoes
• 1 tbsp red wine vinegar (15 ml) or apple cider vinegar
• ½ tsp Dijon mustard (optional)
• Salt and freshly ground black pepper, about ½ tsp salt and ¼ tsp pepper (adjust to taste)

Step-by-Step Instructions

1. Preheat the oven to 350°F (180°C). Toss potato wedges with 2 tsp (10 ml) olive oil and ¼ tsp salt; spread on a baking sheet and roast for 20–25 minutes, turning once, until golden and tender.
2. While potatoes roast, place eggs in a saucepan and cover with cold water by 1 inch (2–3 cm). Bring to a gentle boil, then reduce heat and simmer:
   • 4 minutes for soft-cooked yolks
   • 7–8 minutes for fully set hard yolks

   Immediately transfer eggs to an ice bath for 5 minutes, then peel and halve.

3. Whisk together 2 tbsp olive oil, red wine vinegar and Dijon (if using). Season with remaining salt and pepper.
4. In a large bowl combine spinach, red onion, sun-dried (or fresh) tomatoes, capers and olives. Flake drained tuna into large pieces and add to the bowl.
5. Add warm roasted potatoes and drizzle dressing over the salad. Gently toss to combine and taste for seasoning. Arrange halved eggs on top and serve immediately.

Cook and Prep Tips (eggs, potatoes, tuna)

• Eggs: For precise results, use a timer and cool eggs immediately to stop cooking. For more on boiling eggs perfectly, see our post about how to boil an egg perfectly.
• Potatoes: Cut similar-sized wedges so they roast evenly. If short on time, par-boil potatoes 5 minutes before roasting to reduce oven time.
• Tuna: Use a quality canned tuna (170 g / 6 oz) drained. For best flavor and sustainability, choose MSC-certified or pole-and-line tuna.

Assembly and Plating

• Compose the salad on a platter for a traditional Niçoise presentation: greens as a base, tuna chunks and potatoes arranged in groups, eggs halved and olives scattered on top.
• Finish with an extra drizzle of olive oil and a grind of black pepper. Serve with lemon wedges on the side if desired.

Variations and Substitutions

• Vegetarian: Swap tuna for 1 can (400 g) drained chickpeas or roasted chickpeas for a plant-based protein.
• Low-sodium: Rinse capers and choose low-sodium canned tuna; reduce added salt to taste.
• Vegan: Replace tuna with marinated tempeh or chickpeas and omit eggs; use a mustard-based dressing for richness.
• Fresh tuna option: Grill a 150–200 g tuna steak per person (seared rare to medium-rare) instead of canned tuna for a restaurant-style salad.

Make-Ahead, Storage, and Reheating

Store components separately for best texture: keep dressing, roasted potatoes and tuna chilled in airtight containers up to 2–3 days. Fully assembled salad should be refrigerated and eaten within 24 hours. If serving buffet-style, keep the salad chilled and discard any perishable items left at room temperature for more than 2 hours (follow USDA guidance for food safety).

Nutrition Facts (per serving)

Estimated per serving (1 of 4): ~320 calories; 16 g protein; 13 g fat; 28 g carbohydrates; sodium 600–900 mg (varies with tuna and capers). Contains: fish (tuna), eggs. Values are estimates and will vary by brands and portions.

Serving Suggestions and Wine Pairings

• Serve with crusty bread or a side of roasted seasonal vegetables. For a complementary seafood side, try paprika shrimp with cauliflower rice.
• Wine: A crisp Provençal rosé or a light, unoaked white (Sauvignon Blanc or Picpoul) pairs well with the salad’s acidity and tuna.

Frequently Asked Questions

1. Can I use canned tuna? Yes — high-quality canned yellowfin or albacore in water works well. Choose sustainably sourced brands when possible.
2. How long will leftovers keep? Store refrigerated and eat within 2–3 days; assembled salads keep best if eggs and tuna are added just before serving.
3. Can I make this gluten-free? Yes — the recipe is naturally gluten-free if you confirm your tuna and other packaged ingredients are labeled gluten-free.

About Tuna Niçoise Salad — Origin and Notes

Niçoise salad originates from Nice in Provence, France, and is traditionally a composed salad featuring tuna, eggs, tomatoes, olives and anchovies. This recipe adapts the classic into a quick, pantry-friendly version while honoring the original components.

Printable Recipe Card

Recipe at-a-glance: Yield 4 • Prep 15 min • Cook 25 min • Ingredients: potatoes 400 g, canned tuna 170 g drained, eggs 4, spinach 120 g, sundried or fresh tomatoes 40–80 g, capers 2 tbsp, olives 60 g, olive oil 30 ml, red wine vinegar 15 ml. Season to taste.

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Author: My Dukan Diary (recipe developer). Published: 2026-08-27. Updated: 2026-08-27.

SEO suggestion: SEO Title — “Tuna Niçoise Salad — Easy Spring Recipe | 15-Min Prep + 25-Min Roast”. Meta description — “Classic tuna nicoise salad recipe with roasted potatoes, eggs, capers and olives. Serves 4 — fresh, high-protein and ready in 40 minutes.”

Notes: For egg-timing best practices and a detailed method, see our post on how to boil an egg perfectly. To learn more about tuna and health benefits, read tips to boost your omega-3 intake. For images, include a high-quality hero photo and step shots; use alt text like “Composed tuna nicoise salad with potatoes, eggs and olives”.