Low FODMAP Stovetop Medium

Low FODMAP Niçoise Salad

Classic French composed salad with tuna, green beans, potatoes, olives, and eggs. Mediterranean elegance on a plate.

Prep Time
20m
Cook Time
20m
Total Time
40m
Servings
4
Low FODMAP Niçoise Salad

Instructions

  1. 1

    Boil potatoes in salted water until tender, about 15-18 minutes. Drain and let cool.

  2. 2

    Blanch green beans in boiling water for 3-4 minutes until crisp-tender. Drain and plunge into ice water.

  3. 3

    Whisk together olive oil, lemon juice, mustard, and tarragon. Season with salt and pepper.

  4. 4

    Arrange greens on a large platter.

  5. 5

    Arrange potatoes, green beans, tuna, eggs, tomatoes, and olives in sections on top of greens.

  6. 6

    Scatter capers over the salad.

  7. 7

    Lay anchovy fillets across if using.

  8. 8

    Drizzle with dressing or serve on the side.

FODMAP Notes

Green beans are low FODMAP at about 15 beans per serving. Potatoes are safe. Canned tuna in oil is FODMAP-free. Olives and capers add Mediterranean flavor without FODMAPs. Use garlic-infused oil for depth.

Tips

  • 💡 Use seared fresh tuna for an upscale version
  • 💡 Keep components separate for beautiful presentation
  • 💡 Serve at room temperature for best flavor
  • 💡 Add roasted red peppers for color
#lunch #dinner #salad #french #seafood #mediterranean #gluten-free

Recipe Notes

This elegant French salad from Nice showcases the best of Mediterranean ingredients. Each component shines on its own but harmonizes beautifully together.

Substitutions

  • Protein: Fresh seared tuna or salmon
  • Potatoes: Fingerling or baby potatoes
  • Beans: Haricots verts (French green beans)

Storage

  • Best: Serve immediately
  • Prep ahead: Cook potatoes and beans ahead, assemble before serving

FODMAP Stacking Note

One serving (1/4 of salad) is low FODMAP. Green beans are portioned appropriately.

  • Low FODMAP Mediterranean Salad
  • Low FODMAP Tuna Pasta Salad
  • Low FODMAP Greek Pasta Salad