Are you looking for a filling salad for lunch or dinner? Look no further! A low FODMAP Nicoise salad is exactly what you need on your meal plan. The recipe is based on the classic French dish. I have made some adjustments to make it low FODMAP and to stay within my budget. The result was this colorful plate of vegetables, packed with protein as well. Let me tell you, you’ll have no issues feeling peckish after this big salad!
The anchovy debate
I’ve come across a lot of Nicoise salads and nearly all of them use anchovies. I didn’t, and for one important reason: I don’t like them. At least not when draped across a salad. Dressings and sauces with anchovy are a different story.
And that’s the beauty of a low FODMAP Nicoise salad; you can adjust it to your liking. A Nicoise salad contains eggs, fish, and vegetables. Got canned salmon? Could be a very tasty alternative to tuna. I’ve also seen Nicoise salad with lentils, with radish, or with capers. They all sound delicious. And every one of them claims to be authentic. 😉
But if anchovy is your jam, feel free to include them. Fish, unless it has added high FODMAP ingredients to them, is safe to eat according to the Monash University FODMAP Diet app.
Ingredients for low FODMAP nicoise salad
Romaine lettuce – A good, crunchy lettuce is the basis for this salad.
Frozen green beans – Not only are frozen green beans cheaper per kilogram, but it’s also easier to prevent spoiled vegetables this way. Green beans are safe up to 75 grams per serving.
Cherry tomatoes – Low FODMAP only in small amounts. Per serving, this salad stays under the FODMAP limit of 45 grams of cherry tomatoes.
Waxy potatoes – Adding potatoes makes the salad more filling. Leave them out to make a low-carb version!
Canned tuna in oil – Tuna in oil tastes better and has a nicer texture, which is great on top of a Nicoise salad. If you need to watch your calories, go with tuna in water instead.
Black olives – Can be replaced with two teaspoons of brined capers per serving.
Mustard – Original French Dijon mustard was tested FODMAP friendly by Monash. Other Dijon-like mustards are safe up to one tablespoon per serving.
Make it a meal prep
Low FODMAP nicoise salad can also be a nutritious fridge meal. Use a glass storage container and build the salad ‘upside down’. Start with the wet ingredients on the bottom and work your way up to the crispy green lettuce. That means the tuna flakes go on the bottom, followed by green beans, cherry tomatoes and potatoes, then eggs and olives, and finally the romaine. Keep the dressing separate from the salad and add just before serving. The salad should stay fresh in the fridge for up to three days.
Low FODMAP nicoise salad
Ingredients
Nicoise salad
- 1 head baby romaine lettuce
- 90 grams cherry tomatoes
- 250 grams waxy potatoes
- 140 grams canned tuna in oil drained weight
- 2 medium eggs
- 60 grams black olives
- 150 grams frozen green beans
Dressing
- 1 tbsp extra virgin olive oil
- 1 tbsp red wine vinegar
- 1 tsp maple syrup
- 1 tsp Dijon mustard
- a pinch of pepper
Instructions
- Scrub the potato skins and cut the potatoes into wedges. Bring a pot of salted water to a boil and cook the potato wedges for 15 minutes, or until easily pierced with a fork. Drain and set aside.
- Put the eggs in another pot and cover them with water. Bring the water to a rapid boil on the stove, then cover the pot and remove it from the heat. Let the eggs sit untouched for 10 minutes until hardboiled. (Or 5 minutes if you want runny yolks.) Shock eggs in cold water, peel them, and cut them in half.
- Cook the frozen green beans for 2 minutes in salted water. (If you use fresh green beans, cook them al dente in 4-5 minutes.) Drain and set aside.
- Cut the stem from the baby romaine. Wash and dry the leaves, then cut them widthwise into strips. Divide the lettuce over two plates and add the cooked green beans on top of them.
- Cut the cherry tomatoes and black olives in half. Divide over the plates along with the potato wedges.
- Drain the canned tuna and use a fork to flake the fish. Put it on top of the salad, along with two egg halves.
- Finally, mix the dressing ingredients in a bowl and stir briefly. Drizzle over the Nicoise salad just before serving.
Notes
- Green beans are low FODMAP up to 75 grams per serving (after that, high in sorbitol).
- Cherry tomatoes are low FODMAP up to 45 grams per serving (after that, high in fructose).
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