Niçoise Tuna Salad

Disclaimer: When I say meat-free in this post, I’m referring to the idea of eating no meat for Lent. That means that seafood is on the table, and I am very aware that this isn’t necessarily vegetarian or vegan. Normally, I would not consider this Niçoise tuna salad as “meat” free, but I do in this sense. Thanks in advance for not going crazy about this.

Niçoise Tuna Salad | @simplywhisked

Fat Tuesday is tomorrow. Does that make today Fat Monday? Maybe we can all eat cookies and macaroni and cheese, and everything else that’s terrible for us, in preparation of our donuts tomorrow. I think it’s a pretty good idea. After all, it takes a lot of work to be able to eat all junk all the time. Ok, so maybe that’s not the best idea, but if you’re giving up sweets or other “bad” foods for Lent, you maybe want more than one day to indulge.

Niçoise Tuna Salad | @simplywhisked

When I worked at my parents deli, you could always tell when it was Lent, not because of the calendar, but because Fridays would be filled with scooping tuna salad. While tuna salad can be really good, it’s hard not to get tired of heavy, mayo-based salads. So I’ve been in search of tuna salad recipes without them. It started with my no mayo tuna salad, and now I’ve developed a completely different option for those of you that want to escape the monotonous Friday tuna salad.

Niçoise Tuna Salad | @simplywhisked

This Niçoise tuna salad is inspired by traditional Niçoise salad, which is already a meat-free option. But, I wanted to make something flavorful that did require all the elements of the original salad. I based the recipe off of one from my Weight Watchers cookbook, and I increase the amount of capers (because they’re the best), and I opted to keep the arugula and tomatoes at a topping, rather than adding them in. You can easily do the opposite if you want, though.

Niçoise Tuna Salad | @simplywhisked

Niçoise Tuna Salad

  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 6


  • 2 7-ounce cans chunk light tuna in water, drained
  • 1/2 cup halved kalamata olives
  • 2 tablespoons capers
  • 2 tablespoons finely diced red onion
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 tablespoons water
  • 2 teaspoons Dijon mustard
  • Salt & pepper, to taste


  1. In a bowl, mix all ingredients together until combine, breaking up tuna into small pieces as needed.
  2. If needed, add 1 – 2 tablespoons water to thin out “dressing”.


  • Calories: 0
  • Sugar: 0 g
  • Sodium: 0 mg
  • Fat: 0 g
  • Saturated Fat: 0 g
  • Unsaturated Fat: 0 g
  • Trans Fat: 0 g
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Protein: 0 g
  • Cholesterol: 0 mg

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