Tuna Nicoise Salad: A High-Protein Athlete’s Lunch

Why This Recipe Works for Athletes

The classic Nicoise salad is one of the most nutritionally complete meals in an athlete’s repertoire. Tuna provides 40g of lean protein per serving, boiled eggs add further protein and healthy fats, new potatoes deliver slow-release complex carbohydrates, and the combination of green beans, tomatoes and olive oil gives a dense hit of vitamins, minerals and anti-inflammatory compounds. Best eaten as a recovery lunch 2+ hours after a morning session or as a pre-training meal several hours before a lighter workout.

Ingredients

  • 2 x 145g tins of tuna in spring water, drained
  • 200g new potatoes, scrubbed and halved
  • 100g fine green beans, trimmed
  • 3 large eggs
  • 50g black olives
  • 100g cherry tomatoes, halved
  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • Salt and black pepper to taste

Instructions

  1. Bring a large pan of salted water to the boil. Add the new potatoes and cook for 12–15 minutes until just tender when pierced with a knife. Drain and allow to cool slightly.
  2. Blanch the green beans in boiling water for 3–4 minutes until tender but still with a bite. Drain immediately and refresh under cold running water to preserve colour and stop the cooking.
  3. Hard-boil the eggs by placing in cold water, bringing to the boil and simmering for 8 minutes. Cool under cold water, peel and halve.
  4. Make the dressing by whisking together the olive oil, red wine vinegar and Dijon mustard in a small bowl. Season with salt and pepper to taste.
  5. Arrange the potatoes, green beans, cherry tomatoes and egg halves on two plates or in a large bowl. Top with the drained tuna and olives, then drizzle generously with the dressing.

Nutrition Notes

Approximately 420kcal, 40g protein, 25g carbohydrates and 18g fat per serving — an excellent macro ratio for post-training recovery. For higher carbohydrate needs after a long ride or run, double the potato portion or serve with crusty bread. To make this dairy-free or lower-fat, swap the olive oil dressing for a simple lemon and herb vinaigrette.

Prep time: 25 minutes | Servings: 2