Pissaladière

Pissaladière

DéjeunerFrance

210
kcal
5g
Protein
22g
Carbs
12g
Fat
Data source: CalorieFrançaise
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À propos de Pissaladière

Niçoise onion tart with anchovies and olives

How to Make Pissaladière (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
medium

Pissaladière is a classic French dish hailing from the sun-drenched region of Provence, specifically Nice. This savory tart resembles a pizza but is uniquely Provençal, with a crust topped by slow-cooked onions, anchovies, and olives. Traditionally enjoyed as a light lunch or snack, Pissaladière is celebrated for its rich flavors, enticing aroma, and deep connection to French Mediterranean culinary traditions. The combination of sweet caramelized onions and the briny intensity of anchovies and olives creates a harmonious balance that’s both satisfying and distinctive. This healthy adaptation of Pissaladière honors the original’s spirit while focusing on lighter ingredients and reduced oil, making it a smart choice for calorie-conscious eaters. It’s perfect for those seeking authentic French tastes without compromising on nutrition. Whether served warm or at room temperature, Pissaladière brings a taste of the Côte d’Azur to your table and is an excellent option for anyone looking to experience a true French lunch with a healthy twist.

Diabetic-Friendly Weight Loss Kid-Friendly Vegan Adaptable
Allergens: gluten, fish

Ingredients(for 1 large slice per serving)

  • 200g Whole wheat pizza dough (pâte à pain)
  • 3 large Yellow onions (finely sliced)
  • 1 tablespoon Extra virgin olive oil (huile d’olive)
  • 8-10 Anchovy fillets in olive oil (rinsed, patted dry)
  • 15-20 Niçoise black olives (pitted or unpitted)
  • 1 teaspoon Fresh thyme leaves
  • to taste Freshly ground black pepper
  • 1 clove Garlic (finely minced)
  • 1/4 teaspoon Sea salt
  • 1 tablespoon Capers (optional, for extra flavor) - optional

Instructions

  1. 1

    Preheat your oven to 220°C (425°F). Roll out the whole wheat pizza dough on a lightly floured surface to fit a baking tray lined with parchment paper.

    5 minutes

    Ensure the dough is about 0.5cm thick for a crisp yet tender base.

  2. 2

    In a non-stick pan, heat olive oil over medium-low. Add sliced onions and a pinch of salt. Cook slowly, stirring often, until onions are deeply golden and caramelized (about 15 minutes). Add garlic and thyme in the last 2 minutes.

    15 minutes

    Low and slow cooking draws out the onions’ natural sweetness with less oil.

  3. 3

    Spread the caramelized onion mixture evenly over the prepared dough, leaving a small border around the edges.

    2 minutes

    A thin, even layer prevents the tart from becoming soggy.

  4. 4

    Arrange anchovy fillets in a crisscross pattern over the onions. Scatter Niçoise olives and optional capers on top.

    2 minutes

    Placing anchovies last preserves their shape and flavor during baking.

Why This Dish is Healthy

Opting for whole wheat dough boosts the fiber content, supporting digestive health and satiety. Reduced olive oil and moderate anchovy use lower overall calories and sodium, making this Pissaladière recipe a smart option for weight management and heart health. It’s packed with plant-based nutrients and lean protein, allowing you to enjoy iconic French flavors while maintaining healthy eating habits.

This healthy Pissaladière recipe is rich in dietary fiber from whole wheat dough and abundant onions. Anchovies provide lean protein and heart-healthy omega-3 fatty acids, while olives add antioxidants and monounsaturated fats. Onions are a great source of vitamin C, B6, and minerals such as potassium and manganese. The entire dish is low in saturated fat and free from added sugars, making it suitable for a balanced diet. With controlled olive oil usage, it remains lower in calories compared to traditional recipes.

Pro Tips

  • 💡Tip 1: Caramelize onions slowly to maximize their sweetness and minimize oil use.
  • 💡Tip 2: Use parchment paper for easy transfer and cleanup.
  • 💡Tip 3: For a crispier base, pre-bake the dough for 5 minutes before adding toppings.

Storage & Serving

Store leftover Pissaladière in an airtight container in the refrigerator for up to 2 days. Reheat in a warm oven for best texture, or enjoy at room temperature.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy210.0 kcal
Protein5.0 g
Carbohydrates22.0 g
Total Fat12.0 g
Fiber2.0 g

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