Tuna Salad with Green Beans and Eggs
A hearty, high-protein tuna salad with tender-crisp green beans, jammy boiled eggs, chickpeas and tomatoes in a bright lemon olive oil dressing. No mayo.
This is not the creamy tuna salad you put in a sandwich. It is a filling main dish salad inspired by the French Nicoise, with flaky tuna, green beans, boiled eggs and chickpeas over greens.
A lemon and olive oil dressing keeps it light and bright, and good quality tuna packed in olive oil makes it taste special with almost no cooking.
It is packed with protein and fiber, keeps well for lunches and comes together in about 30 minutes.
Why You’ll Love This Recipe
- High protein, no mayo
- Uses pantry tuna and chickpeas
- Great for meal prep lunches
- Ready in 30 minutes
Ingredient Notes
Tuna: Tuna packed in olive oil is richer and more tender than water-packed. Drain it and break it into chunks.
Eggs: Boil 9 minutes for jammy yolks or 11 minutes for fully set yolks.
Mustard: Pick a wine-free Dijon-style mustard or use yellow mustard.
See the recipe card below for full measurements.
How to Make Tuna Salad with Green Beans and Eggs
Boil the eggs
Lower the eggs into a pot of boiling water and cook 9 to 11 minutes. Move them to a bowl of ice water for 5 minutes, then peel and halve.
Cook the green beans
In the same boiling water, cook the green beans 3 to 4 minutes, until bright green and tender-crisp. Drain and plunge into ice water, then drain well.
Make the dressing
Shake or whisk the olive oil, lemon juice, mustard, garlic, salt and pepper together.
Assemble
Arrange the greens in a large shallow bowl. Add the green beans, chickpeas, tomatoes, red onion and tuna. Top with the eggs, drizzle with dressing and season the eggs with a pinch of salt and pepper.
Tips for the Best Results
- Ice water keeps the green beans bright and crunchy.
- Toss the chickpeas with a spoonful of dressing first so they soak up flavor.
- Add boiled baby potatoes for a more classic Nicoise-style salad.
- Pack eggs and dressing separately for lunches.
Common Mistakes to Avoid
| Mistake | How to fix it |
|---|---|
| Overcooked green beans | Cook just 3 to 4 minutes and cool in ice water. |
| Green ring around yolks | Do not boil eggs longer than 11 minutes and chill them right away. |
| Soggy greens | Dress just before serving. |
Substitutions
- Canned tuna: Seared fresh tuna, canned salmon or flaked air fryer salmon.
- Chickpeas: White beans or boiled potatoes.
- Spinach: Romaine or arugula.
What to Serve With It
- Soft dinner rolls
- Crusty bread
- Creamy butternut squash soup
- Mango lassi
Storage and Reheating
Fridge: Keep components separate for up to 3 days; peeled eggs keep 3 days.
Freezer: Not recommended.
Reheat: Serve cold.
Tools That Make This Easier
- Egg timer or kitchen timerGets eggs exactly right every time.Check price on Amazon
- Salad dressing shakerMixes and stores dressing in one jar.Check price on Amazon
- Glass meal prep containersKeeps lunch components fresh.Check price on Amazon
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Tuna Salad with Green Beans and Eggs
A hearty, high-protein tuna salad with tender-crisp green beans, jammy boiled eggs, chickpeas and tomatoes in a bright lemon olive oil dressing. No mayo.
Ingredients
Salad
Lemon dressing
Instructions
- Lower the eggs into a pot of boiling water and cook 9 to 11 minutes. Move them to a bowl of ice water for 5 minutes, then peel and halve.
- In the same boiling water, cook the green beans 3 to 4 minutes, until bright green and tender-crisp. Drain and plunge into ice water, then drain well.
- Shake or whisk the olive oil, lemon juice, mustard, garlic, salt and pepper together.
- Arrange the greens in a large shallow bowl. Add the green beans, chickpeas, tomatoes, red onion and tuna. Top with the eggs, drizzle with dressing and season the eggs with a pinch of salt and pepper.
Nutrition (per serving)
- Calories
- 460 kcal
- Protein
- 32 g
- Carbohydrates
- 22 g
- Total Fat
- 27 g
- Saturated Fat
- 5 g
- Fiber
- 7 g
- Sugar
- 4 g
- Sodium
- 620 mg
Nutrition is an estimate per serving without optional sauces, calculated from standard USDA values. It will vary with brands and portion sizes.
Frequently Asked Questions
Is this the same as a Nicoise salad?
It is inspired by it. A classic Nicoise also includes potatoes and olives, which you can add.
What tuna is best for salad?
Solid tuna packed in olive oil has the best texture and flavor. Water-packed tuna works if you add a little extra dressing.
Can I make it ahead?
Yes. Cook the eggs and green beans and make the dressing up to 3 days ahead; assemble when ready to eat.
Is canned tuna safe to eat often?
The FDA lists canned light tuna among its best choices for lower mercury; albacore has more mercury, so the FDA suggests eating it less often.
