Niçoise Salad with Tuna, Eggs, and Green Beans

Why This Works for Intermittent Fasting

This salad delivers a powerful combination of complete protein from tuna and eggs, omega-3 fatty acids that reduce inflammation, and a high-satiety fat base from olive oil and olives. No grains, no potatoes — just real, whole ingredients that keep insulin low and support a clean eating window. It's substantial enough to serve as your first (or only) meal of the day.

Ingredients

For the salad:

• 200g good-quality canned or jarred tuna in olive oil, drained
• 4 large eggs, hard-boiled and halved
• 200g green beans, trimmed and blanched
• 60g mixed olives (Kalamata and green)
• 2 tablespoons capers, drained
• 1 small head of butter lettuce or romaine, leaves separated
• 4 anchovy fillets (optional but recommended)
• 1 small red onion or 4 spring onions, thinly sliced
• Handful of cherry tomatoes, halved (optional)
• Sea salt and freshly ground black pepper

For the dressing:

• 4 tablespoons extra-virgin olive oil
• 1½ tablespoons red wine vinegar or lemon juice
• 1 teaspoon Dijon mustard
• 1 small garlic clove, finely grated
• Salt and pepper to taste

Instructions

1. Bring a pot of salted water to the boil. Cook the eggs for 9 minutes for hard-boiled, then transfer immediately to ice-cold water. Peel and halve once cooled.
2. In the same pot, blanch the green beans for 3 minutes until bright green and just tender. Transfer to ice-cold water to stop cooking, then drain and pat dry.
3. Whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard, garlic, salt, and pepper in a small bowl or jar until emulsified.
4. Arrange the butter lettuce leaves on two plates or a large serving platter.
5. Arrange the tuna in chunks, green beans, halved eggs, olives, capers, anchovies, and sliced onion over the lettuce.
6. Drizzle the dressing generously over the salad.
7. Season with additional salt and pepper. Serve immediately.

Nutrition Per Serving

Fasting Compatibility

Best for: 16:8, 18:6, OMAD, 5:2. This salad provides a strong protein-fat foundation ideal for breaking a morning fast or eating within a compressed eating window. The high protein content supports muscle preservation, and the olive-oil-based dressing provides sustained satiety without spiking blood sugar.

Tips

• Tuna quality matters. Use tuna packed in olive oil rather than sunflower oil or water — the flavour and fat profile are superior. Italian or Spanish brands (Ortiz, Rio Mare) are particularly good.
• Don't skip the anchovies. They dissolve into the salad and add umami depth without any fishy flavour in the finished dish.
• Prep ahead. Hard-boil the eggs and blanch the beans the night before. The assembled salad is best fresh, but components keep in the fridge for 2 days.
• Seared tuna variation. Sear a fresh tuna steak in a very hot cast-iron pan — 90 seconds each side — and slice over the salad instead of canned tuna for a restaurant-quality result.

Related Recipes

• Salmon and avocado salad
• Chicken Caesar salad without croutons
• Turkey lettuce wraps with avocado and mustard

This recipe is for informational purposes only and is not medical advice.