Classic Tuna Niçoise Salad
A vibrant, protein-rich French classic featuring flaky tuna, tender baby potatoes, and crisp green beans. Tossed in a zesty Dijon vinaigrette for a satisfying and energizing lunch.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Knife and cutting board
Time saver
Batch prep for the week: Boil extra potatoes, green beans, and eggs on a Sunday so you can assemble this salad in under 5 minutes on busy weekdays.
Do these three things first
- 1Prep canned tuna (drained)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Bring a small pot of salted water…
- 01
Bring a small pot of salted water…
Bring a small pot of salted water to a boil. Add the halved baby potatoes and cook for 10 to 12 minutes until fork-tender.
Look for: fork-tender
Tap card to mark done - 02
During the last 3 minutes of the…
During the last 3 minutes of the potatoes' cooking time, drop the green beans into the same pot to blanch them. Drain both and briefly rinse under cold water to stop the cooking process.
Allow: 3 minutes
Tap card to mark done - 03
Meanwhile
Meanwhile, place the egg in a separate small pot of boiling water. Boil for 7 to 8 minutes for a firm but slightly soft yolk. Transfer to a bowl of cold water, then peel and slice in half.
Allow: 7 to 8 minutes
Tap card to mark done - 04
Whisk together the olive oil
In the bottom of your serving bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, and black pepper to create a quick vinaigrette.
Tap card to mark done - 05
Add the butter lettuce to the bowl…
Add the butter lettuce to the bowl and gently toss to coat the leaves in the dressing.
Tap card to mark done - 06
Top the dressed greens with the cooled…
Top the dressed greens with the cooled potatoes, green beans, kalamata olives, halved egg, and flaked tuna.
Ready when: everything is assembled and ready to enjoy
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