This is a keto-friendly take on a classic Niçoise — minus the potatoes and with better fats. It’s built around quality tuna, olive oil, eggs, and salty extras that make salads feel like real food. Nothing fancy. Nothing cooked twice. Just smart assembly.
Serves: 2
Time: 10 minutes
Difficulty: Very easy
Note: This recipe is for general education only and is not medical advice. If managing a health condition, speak with a qualified health professional.
Ingredients
- 2 cans wild-caught tuna fillets in organic extra virgin olive oil (oil reserved)
- 4 eggs, hard boiled and halved
- 2 cups mixed leafy greens
- 1/2 cup cherry tomatoes, halved
- 1/3 cup green beans, lightly blanched and cooled (optional)
- 1/3 cup olives (kalamata or green)
- 1 small Lebanese cucumber, sliced
- Fresh parsley or basil to finish
Simple dressing
- 2–3 tbsp olive oil from the tuna cans
- 1 tbsp lemon juice or red wine vinegar
- 1/2 tsp Dijon mustard (optional)
- Salt and freshly cracked black pepper, to taste
Method
- Arrange leafy greens on a large serving plate or shallow bowl.
- Flake tuna gently into large chunks and place over the greens.
- Add eggs, tomatoes, cucumber, green beans (if using), and olives.
- Whisk dressing ingredients together using the reserved tuna oil.
- Drizzle dressing over the salad just before serving.
- Finish with fresh herbs and extra pepper.
Keto education (why this works)
This style of salad works well on keto because it balances protein and fat without relying on heavy sauces. Tuna packed in olive oil provides built-in fat, which helps with satiety and keeps the meal from feeling like “just salad.”
Keeping the tuna cold and unheated preserves texture and flavour — exactly how it’s meant to be eaten.
Optional swaps
- Swap green beans for asparagus tips
- Add anchovies for a more traditional Nicoise feel
- Use rocket instead of mixed greens for a peppery edge
FAQs
Can this be made ahead?
Yes. Keep components separate and dress just before serving for best texture.
Is this filling enough for dinner?
Yes. Between the tuna, eggs, and olive oil, it’s more substantial than it looks.
Can the tuna oil really be used as dressing?
Absolutely. It’s high-quality olive oil and adds flavour while reducing waste.
This is one of those recipes that earns a permanent spot in rotation. Fresh, fast, and genuinely satisfying without any cooking.