Canned Tuna Nicoise Salad and Meal Planning Tips

Let's spend some time talking about meal planning for lunches.  Every Monday I share our Weekly Meal Plan that helps us get dinner on the table every night for our families.  Today I'm going to share with you a delicious recipe for Canned Tuna Nicoise Salad and a few tips on how to plan ahead and prep lunches to take with you to work.

This recipe for Canned Tuna Nicoise Salad is sponsored by Rockridge Press.  I received a copy of The Healthy Meal Prep Cookbook to review and was compensated for this post, all opinions are my own.

Juggling a busy schedule can make it difficult to prepare balanced meals.  It’s easy to reach for frozen and microwavable meals when you’re short on time, but being too busy shouldn’t mean that you can’t have balanced and delicious meals.

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How to Meal Prep Properly

Learning how to meal prep properly will not only save you time and energy, but it will also help to make sure that you and your family eat homemade and nutritious meals.

The Healthy Meal Prep Cookbook shows you how simple it is to enjoy fresh and flavorful meals on even the most hectic days all while providing practical and simple solutions with easy to follow instructions.

This cookbook is filled with information that both the new and experienced meal plan person can use.

Helpful Kitchen Tools

Affiliate Disclosure:  This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. For more information, click here.

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Main Ingredients Needed

Make sure you print out the recipe below and save it for later!

• 2 small red potatoes; sliced into 1-inch cubes
• 1 tsp olive oil
• ¼ tsp salt
• 4 large eggs; hard boiled
• 5 ounces fresh spinach; about 4 cups
• 1 cup fresh green beans; steamed
• 1 cup grape tomatoes
• 2 - 4 ounce cans tuna; packed in water drained
• ⅛ tsp freshly ground pepper
• ½ cup green olives

Step-by-Step Directions

How to Prepare the Red Potatoes: 

1. Preheat the oven to 350 degrees. Coat a baking sheet with non-stick cooking spray.
2. In a small bowl, add the potatoes, olive oil and salt.  Toss to evenly coat.
3. Spread the potatoes in a single layer on the baking sheet. 
4. Roast until golden brown and tender about 20 to 25 minutes. Set aside to cool while you put the rest of the salad together. 
5. Peel the hard boiled potatoes and slice them into quarters lengthwise.

How to Put the Salad Together:

1. Into each of the four containers, place 1 cup of the spinach, top with ¼ cups of the potatoes, 4 egg quarters, ¼ cup of green beans and tomatoes, ¼ cup green olives and ½ can of the tuna. 
2. Sprinkle each with the black pepper. 
3. When ready to eat, serve with your favorite dressing. I love my easy, simple recipe for Homemade Italian Salad Dressing. It's so much better than a bottled brand. 

You can also serve this salad on a large platter for a sit down light dinner or lunch. This salad will serve 2 - 4 people. 

Healthy Meal Planning Tips

Included with the recipes in this book are “Toby’s Tips” to help make prepping, storing, and packing the meals even easier.

• Meal Storage Containers
• Essential Kitchenware
• Refrigerator and Freezer Storage Tips
• Thawing and Reheating Tips
• Staples to have on hand for easy meal prep
• Nutritional information and exact serving sizes
• Shopping Lists
• Three different meal plans included!

The Healthy Meal Prep Cookbook features:

• 3 flexible 2-week meal plans for ready-to-go healthy meals without the hassle of prep
• More than 100 simple, wholesome recipes for breakfast, lunch, and dinner, complete with nutritional breakdowns and portion control to keep calories in check
• Practical weekly shopping lists with easy to find ingredients to prepare your pantry for the week
• Convenient illustrated guidelines on how to freeze, thaw, and reheat your meals to keep food fresh, safe, and tasty

As a working mom and nutritionist, Toby Amidor knows how difficult it can be to carve out the time for healthy home cooking. Applying her 15 years of experience as a nutritionist, blogger, and recipe developer here in The Healthy Meal Prep Cookbook, Toby shares her tricks and tips to efficient and enjoyable meal prep.

More Easy and Delicious Salad Recipes: 

• German Creamy Cucumber Salad
• Homemade Italian Salad Dressing
• Classic Egg Salad
• Creamy Pasta Salad

In case you're looking for more Meal Plans with easy dinner ideas, check out the past Weekly Meal Plans available on the site for you: 

• Easy Dinner Recipes
• Frugal Dinner Ideas and Recipes
• Crock Pot Recipes
• Easy Chicken Dinner Recipes

Canned Tuna Nicoise Salad

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 20 minutes

Total Time: 35 minutes

Potatoes, green beans, eggs and tuna combined in a smaller portion size perfect to bring to work with you!

Print

Ingredients

• 2 small red potatoes; sliced into 1-inch cubes
• 1 tsp olive oil
• ¼ tsp salt
• 4 large eggs; hard boiled
• 5 ounces fresh spinach; about 4 cups
• 1 cup fresh green beans; steamed
• 1 cup grape tomatoes
• 2 - 4 ounce cans tuna; packed in water drained
• ⅛ tsp freshly ground pepper
• ½ cup green olives

Instructions

How to Bake the Potatoes

1. Preheat the oven to 350 degrees.
2. Coat a baking sheet with non-stick cooking spray.
3. In a small bowl, add the potatoes, olive oil and salt. Toss to evenly coat.
4. Spread the potatoes in a single layer on the baking sheet. 
5. Roast until golden brown and tender about 20 to 25 minutes. Set aside to cool while you put the rest of the salad together. 
6. Peel the hard boiled potatoes and slice them into quarters lengthwise. 

How to put the Salad Together

1. Into each of the four containers, place 1 cup of the spinach, top with ¼ cups of the potatoes, 4 egg quarters, ¼ cup of green beans and tomatoes, ¼ cup green olives and ½ can of the tuna. 
2. Sprinkle each with the black pepper. 
3. When ready to eat, serve with your favorite dressing. 

Notes

If you are not prepping this salad for lunch, you can also place all the ingredients on a large serving platter for everyone to help themselves.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 285Total Fat: 11gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 213mgSodium: 717mgCarbohydrates: 20gFiber: 4gSugar: 4gProtein: 26g

The nutrition information is calculated automatically. I cannot guarantee its accuracy. If this data is important to you, please verify with your trusted nutrition calculator.

This recipe has been updated since it first appeared in 2018 with new photos and a new printable recipe card that includes nutritional information. I hope you enjoy the updates as much as I enjoyed working on them!