Keto French Tuna Niçoise Salad You’ll Actually Want to Eat

Let me set the scene. You’re standing in your kitchen, the afternoon sun is peeking in, you’re a little hungry, but not in the mood to cook anything heavy or complicated. You want something fresh, bright, filling… and yeah, something that won’t mess up your keto progress.

Forget soggy salads or sad piles of lettuce. We’re about to make the French classic Niçoise Salad, but with a keto twist, without losing any of that fancy flavor. The kind of dish you’d get in a tiny café by the sea, except no croissant guilt and no need to speak French.

I’ll walk you through every step like you’re standing here with me. No chef-y nonsense. You don’t need a culinary degree. Just a chopping board, a sharp knife, and about 20 minutes.

What Exactly Is Niçoise Salad?

Straight out of Nice (that’s southern France), Niçoise Salad is traditionally a combo of tuna, eggs, olives, green beans, potatoes, tomatoes, and anchovies. The thing is, potatoes? Not keto. So I had to play around to make it work. Don’t worry, nothing weird or complicated, just smart swaps.

This version keeps all the bold flavors, briny olives, crisp green beans, soft-boiled eggs, rich tuna, but ditches the carbs. You’ll still feel full, satisfied, and not like you’re missing a thing.

What You’ll Need (Simple Pantry Stuff)

Here’s the ingredient list, broken down so you can actually remember it next time you’re at the store:

Protein & Main Stars:

• 1 can good-quality tuna in olive oil (not water—trust me, it makes a difference)

• 2 large eggs

• A handful of green beans (about 150g)

• 6-8 cherry tomatoes

• 1/4 small red onion, thinly sliced

• A small handful of Kalamata olives or black olives (around 10)

• 2-3 anchovy fillets (optional, but adds punch)

• A few romaine lettuce leaves or butter lettuce

For the Dressing:

• 3 tablespoons olive oil (extra virgin, always)

• 1 tablespoon Dijon mustard

• Juice of half a lemon

• 1 small garlic clove, finely minced

• Salt & pepper to taste

• Optional: 1 teaspoon red wine vinegar (if you like that tang)

That’s it. No 20-item shopping list. Everything here is easy to find and keto-safe.

Let’s Talk About The Steps (You Can’t Mess This Up)

1. Boil Your Eggs Just Right

First, grab a small saucepan. Fill it with enough water to cover two eggs. Bring it to a boil. Once boiling, gently lower your eggs in with a spoon.

Now, timing is everything here. For a soft but set yolk (think creamy, not runny), 7 minutes is your magic number. Want them firmer? Go for 9 minutes.

Once time’s up, scoop them out and plop them straight into a bowl of cold water. Makes peeling way easier. Set them aside.

2. Blanch Those Green Beans

Same pot, less waste. Toss in a pinch of salt and bring it back to a boil.

Trim the ends off your green beans while you wait, don’t overthink it, just snap or chop off the stringy bits.

Once the water’s boiling, drop them in for 2-3 minutes max. You want them bright green, still a little crunchy.

Pull them out and shock them in cold water, same trick as the eggs. Keeps them crisp, not floppy.

3. Make That Killer Dressing

This dressing is the secret handshake of the salad. It ties everything together, so don’t skip or skimp.

In a small bowl, whisk together:

• 3 tablespoons olive oil

• 1 tablespoon Dijon mustard

• Juice of half a lemon

• 1 finely minced garlic clove

• A pinch of salt and pepper

• A splash of red wine vinegar if you like a little extra bite

Taste it. If it feels too sharp, add a touch more oil. Too bland? Another squeeze of lemon or tiny pinch of salt. You’re in charge.

4. Prep the Rest

While the eggs and beans cool, halve your cherry tomatoes. Slice up that red onion super thin, you want slivers, not thick chunks. Drain your tuna but don’t discard the olive oil in the can. We’ll use that flavor-packed oil in a second.

Tear up a few lettuce leaves (I like romaine or butter lettuce because they’re sturdy but not bitter). Lay them out on a big plate.

5. Arrange Like You Care

This is where the salad goes from basic to “wow.” Start layering:

• Lettuce at the base.

• Scatter the green beans, tomatoes, and olives.

• Break up the tuna over the top. Drizzle some of that leftover olive oil from the can onto the leaves.

• Peel your eggs, slice them in half, nestle them in.

• Tuck in a couple anchovy fillets if you’re feeling bold.

• Sprinkle on the red onions.

Finally, pour that golden dressing all over everything. Don’t be shy, it’s meant to coat, not just drizzle.

Quick Keto Tweaks You Can Do

Now, if you’re one of those folks who likes to tinker, here’s where you can play without ruining the dish:

• No tomatoes? Sub in radishes or cucumber slices to keep carbs low.

• Don’t want tuna? Swap with grilled chicken, leftover salmon, or even shredded rotisserie chicken.

• Hate anchovies? Leave them out. No one’s judging.

• Want more fat? Add half an avocado. Creamy, filling, fits keto like a glove.

Why This Works on Keto (Not Just Another Salad)

Here’s the thing. Most salads feel like side dishes pretending to be meals. But this one? Solid protein from tuna and eggs, healthy fats from olives and olive oil, enough veggies to fill you up but still stay under that carb limit.

One big plate clocks in at about:

• 6-8g net carbs (mostly from tomatoes/onions)

• 30g+ protein

• Plenty of healthy fats to keep you in that fat-burning zone

No wonky ingredients. No “keto products.” Just real food.

Let Me Tell You About Last Week…

I made this exact salad three times last week. Once after a workout, once when I had zero energy to cook, and once when a friend dropped by out of nowhere. Every single time, same thing happened, empty plate. They don’t even realize it’s “keto.” They just ask for seconds.

That’s why this recipe works. It doesn’t scream “diet food.” It’s real food. It makes you feel like you sat down at a little café in Nice, even if you’re in your kitchen, still wearing your slippers.

Storing & Meal Prep Tips (If You Like to Plan)

This salad’s best fresh, but you can prep:

• Boil a batch of eggs early in the week. Store in the fridge, peel when needed.

• Blanch green beans ahead. They keep fine for 2-3 days.

• Make a jar of the dressing. It’ll last about a week. Just shake before using.

When ready, just assemble. Easy.

One Last Thing…

If you’re the kind of person who thought keto meant endless bacon and cheese, this salad’s your reminder. flavor doesn’t need to be heavy.

Niçoise Salad’s got that satisfying combo of salty, crunchy, creamy, fresh. And now you can enjoy it, guilt-free, low-carb, no fuss.

So next time you’re staring into your fridge wondering what to eat… you know what to do.

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