Keto Nicoise Salad Jar

This Keto Nicoise Salad Jar is a sophisticated yet incredibly simple lunch solution that brings the flavors of the French Riviera straight to your meal prep routine. By swapping out the traditional starchy potatoes for tender cauliflower rice, you get all the heartiness of a classic Nicoise without the carb-heavy aftermath. You will love the contrast of textures in every bite, from the meaty chunks of protein-rich tuna and the snap of fresh green beans to the salty, briny kick of black olives and the creaminess of a perfectly hard-boiled egg. It is a vibrant, colorful dish that stays remarkably fresh and crisp thanks to the clever layering method, making it an ideal choice for a busy workday or a picnic on the go.

One of the best things about this recipe is how easily you can customize it based on what you have in your pantry or your specific taste preferences. If you are not a fan of tuna, canned salmon or even chilled grilled chicken make excellent protein substitutes that pair beautifully with the Mediterranean profile. For those who want to experiment with different vegetables, blanched asparagus or sliced radishes can add a lovely crunch and peppery finish in place of the green beans. When it comes to the dressing, a simple lemon and olive oil vinaigrette or a splash of red wine vinegar with dried herbs keeps things bright and keto-friendly. Just remember to keep your dressing in a separate small container or at the very bottom of the jar to ensure your vegetables stay perfectly crunchy until you are ready to shake it up and enjoy.

Since this recipe is designed for maximum convenience, these jars can be prepared up to three or four days in advance and kept in the refrigerator for a quick grab-and-go meal. While this salad is meant to be enjoyed cold and does not require any reheating, you should ensure the lid is tightly secured to maintain the peak freshness of the tomatoes and red onions. Because of the fresh produce and the delicate nature of the hard-boiled egg, we do not recommend freezing this particular recipe, as the textures would change significantly upon thawing. When you are ready to eat, simply pour the contents into a large bowl or eat it right out of the jar for a mess-free, high-protein lunch that will keep you fueled and focused throughout your afternoon.

Yields 1 servings of Keto Nicoise Salad Jar

Table of Contents

The Preparation

3 ounces canned tuna, drained
5 medium green beans, chopped
2 tablespoons red onion, chopped
1/2 medium fresh tomatoes, chopped
6 whole black olives, sliced
1/2 large hard-boiled egg, chopped
1/4 cup cauliflower rice

The Execution

1. Layer all of the salad ingredients in a quart sized mason jar.

Diced tomatoes, hard-boiled egg, black olives, red onion, and green beans on a cutting board

2. Tightly secure the jar with a lid. Hold in a fridge until ready to eat, then serve with dressing.

Layered nicoise salad in a mason jar with tuna, vegetables, egg, and cauliflower rice on top

This makes a total of 1 serving of Keto Nicoise Salad Jar. The serving comes out to be 214 calories, 8.1g fats, 6.8g net carbs, and 25.4g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
3 ounce canned tuna	109	2.5	0	0	0	20.1
5 medium green beans	12	0.1	2.8	1.1	1.6	0.7
2 tablespoon red onion	9	0	2	0.3	1.8	0.3
1/2 medium fresh tomatoes	11	0.1	2.4	0.7	1.7	0.5
6 whole black olives	28	2.6	1.5	0.8	0.7	0.2
1/2 large hard-boiled egg	39	2.7	0.3	0	0.3	3.2
1/4 cup cauliflower rice	6	0.1	1.3	0.5	0.8	0.5
Totals	214	8.1	10.2	3.4	6.8	25.4

This makes a total of 1 serving of Keto Nicoise Salad Jar. The serving comes out to be 214 calories, 8.1g fats, 6.8g net carbs, and 25.4g protein.