Keto Nicoise Salad
A French-bistro classic made keto: seared tuna over crisp greens, jammy eggs, olives, and green beans in a punchy Dijon-shallot vinaigrette. No potatoes, just 6.4g net carbs per serving and ready in 25 minutes for a protein-packed, satisfying lunch.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 2. Values are estimates; brands vary.
This keto take on the French Riviera classic keeps everything you love about a Nicoise salad — seared tuna, jammy eggs, briny olives, and a sharp Dijon vinaigrette — while dropping the potatoes to land at just 6.4g net carbs. It comes together in 25 minutes and eats like a full, satisfying meal.
Ingredients
- 2 fresh tuna steaks (5 oz / 140g each), or two 5 oz cans tuna in olive oil, drained
- 4 large eggs
- 4 cups (120g) Boston or butter lettuce, torn
- 4 oz (115g) fresh green beans, trimmed
- 1 cup (150g) cherry tomatoes, halved
- 1/3 cup (40g) pitted Nicoise or Kalamata olives
- 2 tbsp capers, drained
- 3 tbsp extra-virgin olive oil, plus 1 tsp for searing
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 small shallot, finely minced
- Salt and freshly ground black pepper, to taste
Instructions
- 1
Bring a small pot of water to a boil. Lower the eggs in gently and cook 8 minutes for jammy yolks. Transfer to ice water, then peel and halve.
- 2
Add the green beans to the same boiling water and cook 3 minutes until crisp-tender and bright green. Drain and plunge into ice water to stop cooking, then pat dry.
- 3
Pat the tuna steaks dry and season generously with salt and pepper. Heat 1 tsp olive oil in a skillet over high heat and sear 1.5 to 2 minutes per side for rare to medium-rare. Rest 2 minutes, then slice. (Skip this step if using canned tuna.)
- 4
Make the vinaigrette: whisk together 3 tbsp olive oil, red wine vinegar, Dijon, minced shallot, and a pinch of salt and pepper until emulsified.
- 5
Arrange the lettuce on two plates. Top with green beans, cherry tomatoes, olives, halved eggs, and the sliced tuna. Scatter capers over the top.
- 6
Drizzle the vinaigrette over everything and serve immediately.
Tips & notes
- Canned tuna in olive oil makes this a true no-cook 10-minute lunch; just drain and flake it over the greens.
- Components keep well undressed for up to 2 days in the fridge, so prep the eggs, beans, and dressing ahead and assemble at mealtime. Add dressing only when serving.
- Swap green beans for blanched asparagus or keep the beans to the listed amount to stay under 7g net carbs; they are the main carb source here.
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Frequently asked questions
- How many carbs are in keto nicoise salad?
- Each serving has 6.4g net carbs (9.8g total carbs minus 3.4g fiber), 612 calories, 41g protein, and 45g fat. This recipe makes 2 generous servings.
- What makes this Nicoise salad keto-friendly?
- Traditional Nicoise includes boiled potatoes, which are too starchy for keto. This version drops the potatoes and leans on protein-rich tuna and eggs plus healthy olive oil and olives, keeping each serving at just 6.4g net carbs.
- Can I use canned tuna instead of fresh tuna steaks?
- Yes. Two 5 oz cans of tuna packed in olive oil, drained, work perfectly and turn this into a fast no-cook lunch. The macros stay nearly identical, though oil-packed canned tuna may add a few grams of fat per serving.
