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Meal Prep Tuna Nicoise Salad Recipe

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This EASY (ok, or lazy) tuna nicoise salad recipe comes together in less than 30 minutes. Yes, four salads in less than 30 minutes! Make this nicoise salad recipe for a nutritious meal prep option or a light dinner!

meal prep nicoise salad recipe in glass bowls

What Is In a Tuna Nicoise Salad?

I like to call this a tuna and egg salad lazy niçoise. All of the components come together in a delicious way, but they are all so simple and easy on their own.

The French classic nicoise salad has greens, haricot verts, eggs, potatoes, nicoise olives, and you’ll sometimes see other ingredients like radishes, cucumbers, capers, and more.

And then of course, the nicoise salad dressing. I’ve used a simple vinaigrette made with oil, vinegar, dijon, and shallots.

ingredients for tuna nicoise salad recipe

How To Make Classic Tuna Nicoise

I mentioned that this is a lazy nicoise salad because it’s so simple to make and you can prep four salads in less than 30 minutes. (It also makes a quick light dinner, if you want to serve it as a meal, too.)

  • Cook haricot verts and potatoes. You can use the same pot of boiling water. First boil the green beans for just 1-2 minutes, then dunk in an ice bath. Boil potatoes for 15-20 minutes, or until soft.
  • Make dressing. In a jar or small bowl, combine olive oil, white balsamic vinegar, dijon, shallots, sea salt, and black pepper. Whisk or shake until emulsified.
  • Prep other salad ingredients. Thinly slice cucumber, slice hard boiled eggs, and portion out salad greens.
  • Assemble salads. If you’re packing this tuna nicoise salad recipe, start with the harder ingredients (green beans, potatoes, olives, capers) on the bottom, then layer with the hard boiled eggs, cucumbers and finish with the salad greens.
  • Portion dressing and tuna. Divide dressing into small containers and get tuna pouches ready-to-go so you don’t forget them!
meal prep bowls of nicoise salad with tuna

How To Pack Tuna Nicoise Salad Recipe for Meal Prep

The biggest consideration for meal prep packing (especially for salads!) is that you need to pack things properly so that they’ll last.

  • Heaviest/wet ingredients go on the bottom of your container – green beans, potatoes, olives, capers.
  • Softer ingredients go in the middle – hard boiled egg, sliced cucumber.
  • Salad greens go on top – fill your container with greens.
  • Dressing and tuna are packed separately and added right before serving.
packed nicoise salad

What to Serve with Salad Nicoise?

This salad is light at about 400 calories, so I recommend serving it with some bread and butter or a glass of rosé if it’s not a work day. Or both. 🙂

You could also increase the size of the salad and add more toppings.

Tuna Nicoise Ingredients + Substitutes

  • Tuna – You could also use a canned/pouch of salmon.
  • Lettuce Greens – Use your favorite greens. I used a crunchy baby romaine, but herb blends would also work well.
  • Baby Potatoes – These give the salad great bite and filling flavor. You could use roasted radishes for a lower-carb alternative.
  • Salty, Briny Flavors – If you don’t like capers or olives, swap in some other briny flavors like pickled or fermented vegetables.
nicoise salad with tuna

More Meal Prep Recipes

If you like this meal prep tuna nicoise recipe, you might like some of these other meal prep recipes:

  • Quinoa Grain Bowl – This vegan meal prep bowl is loaded with healthy ingredients and has 18 grams of plant-based protein.
  • Southwest Salad with Chicken – This chicken salad with black beans and corn is packed with protein, fiber, and complex carbs for the ultimate meal salad. (Aka, you won’t be hungry at 2pm)
  • Greek Chicken Rice Bowl – Rice, Greek-seasoned chicken, zucchini, and of course, feta cheese! Add a dollop of hummus for good measure!
  • Ground Turkey Meal Prep – Just 4 ingredients from Trader Joe’s, these turkey bowls are easy.

Helpful Tools Albacore Tuna Nicoise Salad

  • Meal Prep Salad Bowl – This salad bowl is perfect for meal prep, if you pack lunches a lot, it’s a must! And less than $20!
  • Stainless Steel Dip Containers – We use these durable dip/dressing containers for everything from dips to nuts/treats.

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bowl of tuna nicoise salad

Meal Prep Tuna Nicoise Salad Recipe

  • Author: Emily Dingmann
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Lunch, Dinner
  • Diet: Gluten Free
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LAZY tuna nicoise salad recipe that takes less than 30 min to make 4 nicoise salads, it’s perfect for MEAL PREP. Almost 30 grams protein per serving!




  • 4 Tbsp. olive oil
  • 2 Tbsp. white balsamic vinegar
  • 2 tsp. dijon mustard
  • 1/8 tsp. sea salt
  • fresh cracked pepper


  • 24 hard boiled eggs
  • 8 oz. green beans or haricot verts
  • 8 oz. baby potatoes
  • 1/4 English cucumber (about 1 cup sliced)
  • 5 oz. salad greens
  • 4 3-oz. pouches MSC-certified tuna (in water or oil)
  • 2 Tbsp. capers
  • 1/4 cup kalamata olives


  1. Bring a pot of salted water to a boil. Cook green beans for 2 minutes, remove and chill. Cook potatoes for 10-15 minutes, or until soft. Chill.
  2. Meanwhile, make dressing. Mix ingredients together in a small bowl or shake until emulsified in a jar.
  3. Prep salad ingredients:
    Slice cucumber and portion into container.
    Portion salad greens into container. 
  4. Top greens with green beans, potatoes, cucumbers, hard boiled eggs, tuna, capers, and kalamata olives. Drizzle with dressing right before serving and finish with freshly cracked pepper. 


  • I’m swapping out nicoise olives for kalamata olives because it’s what I keep at home, but feel free to use either!

Keywords: tuna nicoise salad, nicoise salad recipe

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  1. Tut Gramling

    It’s a classic! Easy enough for an impromptu meal with a friend or two. Thanks for featuring it. Tut