Low-FODMAP Salade Nicoise Recipe

nicoise salad
Patsy Catsos, MS, RDN, LD
Total Time: 60 min
Prep Time: 60 min
Cook Time: 0 min
Servings: 6 (2 cups each)

Nutrition Highlights (per serving)

300 calories
18g fat
14g carbs
19g protein
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Nutrition Facts
Servings: 6 (2 cups each)
Amount per serving  
Calories 300
% Daily Value*
Total Fat 18g 23%
Saturated Fat 3g 15%
Cholesterol 139mg 46%
Sodium 536mg 23%
Total Carbohydrate 14g 5%
Dietary Fiber 3g 11%
Total Sugars 5g  
Includes 1g Added Sugars 2%
Protein 19g  
Vitamin D 1mcg 5%
Calcium 62mg 5%
Iron 2mg 11%
Potassium 647mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whatever you happen to think belongs in a salade Nicoise, someone in the world will happily disagree. With that in mind, this low-FODMAP variation is as good as any, with a light apple cider vinegar dressing and luxurious olive-oil canned tuna. A platter full of this salad is a feast for the eyes as well as the palate. It's a gourmet self-serve salad bar for a festive group meal!


  • ½ pound small red potatoes with skin
  • ½ pound trimmed fresh green beans
  • 20 cherry tomatoes, halved
  • 10 calamata olives, pitted and sliced
  • 4 hard-boiled eggs
  • 2 cups arugula
  • 2 cups lightly packed, torn romaine lettuce
  • 2 5-ounce cans of tuna in olive oil
  • ¼ cup cider vinegar
  • 3 tablespoons olive oil
  • 1 tablespoon garlic-infused olive oil
  • ½ teaspoon salt
  • ½ teaspoon ground mustard
  • ½ teaspoon paprika
  • 1 ½ teaspoon sugar


  1. Cut the unpeeled potatoes into large bite-sized pieces. In a medium saucepan, cover the potatoes with about one inch of extra water. Put a lid on the pan, and bring it to a boil over high heat. Reduce the heat to low and simmer the potatoes for 10 to 15 minutes until the smallest one is tender when pierced with a fork and the larger ones seem to be about 5 minutes away from being done.

  2. Add the beans to the pot on top of the potatoes, place the lid back on the pot, and steam the beans as the potatoes cook for the last 5 minutes. Drain the water from the pot and leave the cover off, allowing the contents to cool down to near room temperature.

  3. While the potatoes and beans cook and then cool, halve the cherry tomatoes, pit and slice the olives, and peel and slice the hard-boiled eggs.

  4. Distribute the arugula and lettuce on a large platter. Arrange the tomatoes, olives, eggs, arugula, canned tuna, and finally the potatoes and green beans in rows on top of the lettuce.

  5. In a jar with a tight lid, shake together the vinegar, oils, salt, ground mustard, paprika, and sugar. Drizzle the platter with the dressing immediately before serving.

Ingredient Variations and Substitutions

Toss the salad ingredients together with the dressing in an extra-large salad bowl instead of serving it on a platter. Cut the green beans into 1-inch lengths before steaming them to toss more easily.

Champagne vinegar may be used instead of apple cider vinegar.

For a lower-fat salad, water-canned tuna may be used.

To make this recipe gluten-free, use certified gluten-free canned tuna.

Cooking and Serving Tips

Dressing can be made ahead and stored in the refrigerator until you're ready to serve the salad. Hard-boiled eggs should be prepared ahead of time.

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