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Healthy Nicoise Salad (Vegan, Gluten Free)

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This healthy nicoise salad is packed with healthy ingredients and it’s a very filling but figure friendly. Sometimes salad can get a little bit over done with toppings, and before you know it a healthier option really would’ve been a burger and fries. But not this beauty.

Nicoise Salad with potatoes, beets, red cabbage and eggs

Okay, okay I’ll admit I have an affinity for salad. Call me weird, call me crazy, but I can’t get enough. I’ll happily eat my weight in salad every day without complaining. But don’t fret if salad is not for you, I’m here to change your mind!

There are some key ingredients for the nicoise salad that I think really make it noteworthy and irresistible. Roasted potatoes, do I even have to explain why these are delicious? These potatoes are super crunchy on the outside and deliciously soft and creamy on the inside. the perfect nicoise salad topper. Certainly better than croutons, and better for you.

Hard-boiled eggs. I love hard-boiled eggs in a salad. When the soft crumbly yolk mixes with the vinaigrette, it ends up giving the dressing a creamy consistency. But I get it, some people don’t love eggs like I do. So I like to leave them halved like this, in case people don’t like the yolks (they can pop the yolks out and still enjoy the egg whites) or if they don’t eat eggs, they can avoid them completely. This is a much better option than chopped eggs for this reason. Eggs not your thing? That’s okay add some hemp hearts. You get the same benefit of heart healthy fat and you also get some protein!

Nicoise Salad with crispy potatoes

Whatever you do, don’t skip on the healthy fats. They help you feel full with less food. To get the most out of your nicoise salad you have to have fats; those fat-soluble vitamins aren’t doing you any good with that fat-free dressing and lettuce.

Salads are a great way to get your daily recommended fruit and veggie intake. Remember most vegetables are packed with water and are very low-calorie on their own. Where people get in trouble with salads is adding too many high-fat or high calorie toppings. Let’s not forget that pesky salad dressing. Most bottled brands that you find on your local grocery shelf are unfortunately packed with so many chemicals and nonfood substances, I try to stay away from them all together.

Nicoise Salad packed with veggies

But this girl loves her salad dressing. So I found ways to make my own salad dressing! Dijon mustard is my go-to as the emulsifier (that means it helps the dressing get thick and stay together) and a flavor agent. I keep about seven or eight types of vinegar in my home at all times. I find that vinegar is usually exactly what I need to add brightness to a dish. And of course you have to add spices and heart healthy olive oil  for added flavor and to balance out that acidity in the vinegar.

I think everyone has a different level of acidity that they love and they also have different vinegars that they prefer, so the recipe is more just for reference, please feel free to add more or less vinegar as you find suitable for your pallet. If you’re new to making your own salad dressings I would recommend red wine vinegar, white wine vinegar, champagne vinegar, apple cider vinegar, balsamic vinegar, and sherry vinegar. The list might seem excessive but I’m sure you probably already have two or three of those in your home already; and if you commit to making your own salad dressing you’ll quickly find that the investment in the vinegar’s was well worth it.

Love filling salads? Be sure to make this Chopped Greek Salad!

Nicoise Salad | www.PancakeWarriors.com
5 from 4 votes
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Healthy Nicoise Salad

This Nicoise Salad packed is with fresh veggies and roasted potatoes and beets, for a filling but healthy meal! Perfect for lunch or dinner!
Course Salad
Cuisine French
Prep Time 1 hour
Cook Time 20 minutes
Total Time 1 hour 20 minutes
Servings 2
Calories 609 kcal
Author Bites of Wellness

Ingredients

  • 1 package spinach
  • 1 package arugula
  • 2 large beets chopped
  • 1 1/2 cups roasted potatoes
  • 1 large red bell pepper diced
  • 1 large avocado cubed
  • .5 Juice of half a lemon or lime
  • 1/2 cup red cabbage sliced thin
  • 3-4 hard boiled eggs or 2 tbs. hemp hearts

Dressing

  • 1 tbs. dijon mustard
  • 3 tbs. champagne vinegar
  • 2-3 tbs. olive oil
  • 1 tsp. herbs de province or italian seasoning
  • pinch salt
  • black pepper to taste

Instructions

  1. Roast potatoes (use these directions) and beets the day before or earlier in the day so they have time to cool.
  2. Hard Boil eggs (start eggs in cold water, bring to boil, once boiling, turn off heat and cover) let rest 10 minutes. Drain and add cold water to pan with ice cubes. Peel within 10 minutes to ensure egg shells are easily removable. Let eggs cool 1 hour.
  3. Once eggs have cooled, cabbage, red bell pepper and beets and start to assemble the salad.
  4. Place spinach and arugula in bowl. Add each ingredient to the salad, moving around the plate.
  5. Slice avocado and add lemon juice to avocado before adding it to the salad so it doesn't brown.
  6. Slice eggs in half and add to salad.

Dressing

  1. In a small bowl, add dijon mustard, spices and champagne vinegar. Stir. Slowly whisk in olive oil until thick dressing is made. Add salt and pepper, and taste.
Nutrition Facts
Healthy Nicoise Salad
Amount Per Serving
Calories 609 Calories from Fat 342
% Daily Value*
Total Fat 38g 58%
Saturated Fat 6g 30%
Cholesterol 279mg 93%
Sodium 388mg 16%
Potassium 2539mg 73%
Total Carbohydrates 51g 17%
Dietary Fiber 19g 76%
Sugars 11g
Protein 22g 44%
Vitamin A 320.6%
Vitamin C 212%
Calcium 30.7%
Iron 71%
* Percent Daily Values are based on a 2000 calorie diet.

 What About You?

  • Favorite salad topping?
  • What is you favorite vinegar?
  • Do you make your own salad dressing?
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Comments

  1. This looks awesome! I’m sure it tastes just as good as it looks. Thanks for linking up and sharing with us at Funtastic Featured. You’re featured this week. Hope we see you again at this week’s party.

    Reply

  5. Love love love the incorporation of the roasted potatoes into this salad. Yes I agree….WAY better than croutons. Why had I not htought of this before??

    Thanks for sharing at Marvelous Monday on Smart Party Planning.

    Reply

  15. this is a great looking salad! I need to eat salad everyday and I love lots and lots of veggies in mine, putting roasted potatoes in my salad definitely fills me up.

    Reply

  17. That is quite a salad! Wow! We also like salad and there are times it is a whole meal for us, if we have some type of bread with it. We love a good chef salad and even my growing young men end up feeling satisfied from it, although when they first come to the table and see only a salad, they feel some panic that they won’t be filled up. 🙂 Meat, eggs, and more help to make it a meal.

    Reply

  19. I love avocados on my salads (the few times I eat them) cuz they add a little creaminess where there’s usually a lot of crunch. Different textures make me excited haha
    And I don’t make my own dressing usually, but I tried a cashew cream one the other day that was pretty epic.

    Reply

  24. YES for hard-boiled eggs in salad! It’s my #1 favorite fixing for it! (Even more so than dressing. I can totally just eat salad without the dressing, hahaha.) Roasted potatoes are such a genius addition! <3

    Reply

  32. Oooh! Looks so good! I, too, love salads. WHY I never thought about roasted potatoes as a topper I do not know! Sounds amazing!! Thanks for all your suggestions! (Makes me want to try diff. dressings, as well. (I typically just top with extra virgin olive oil/salt/pepper/garlic powder).

    Reply

  38. Would never call you crazy–I adore salads and have 1-2 every day! And nicoise salad is one of my absolute favorites. Though I would be all about the tuna, for me. I will order it just about anywhere. And you know how I feel about beets so GIMMMMMME

    Reply

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Bites of Wellness Samantha Rowland
Bites Of Wellness strives to provide the skills, knowledge and tools to help you achieve a successful, balanced and healthy lifestyle.

 

I’m Samantha. Personal trainer, nutrition coach and fitness chef. I specialize in women’s health and well-being and my passion is to help you transform your lifestyle through easy recipes, proven courses, and lots of nutrition and fitness advice.

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