Top 10 Healthy Alternatives to Processed Lunch Meats


Are you trying to steer clear of processed lunch meats but not sure what to replace them with? You’re in the right spot! Processed meats can be handy, sure, but they’re often loaded with sodium and preservatives. Let’s dive into some tasty and healthier swaps that keep your sandwiches exciting and your body thanking you!

Before we dive into the full list, here’s a preview of what we’ll cover. We’ve picked out 10 mouth-watering alternatives that are not only simple to prepare but also packed with nutrients to power you through your day. Ready to shake up your lunch routine?

Let’s get into the details of these healthier alternatives to processed lunch meats. These options are designed to be simple to prepare, tasty, and much better for your health!

10 Healthy Alternatives to Processed Lunch Meats

1. Roasted Chicken Strips

  •    Why It’s Better: Homemade roasted chicken is low in fat and free from the preservatives found in store-bought lunch meats. You control the seasoning!
  •    How to Use: Slice freshly roasted chicken for a high-protein filling in your sandwiches or wraps.

2. Chickpea Salad

  •  Why It’s Better: Chickpeas are a fantastic source of protein and fiber. This plant-based option is hearty and filling. 
  • How to Use: Mash chickpeas with a fork, mix in a little mayo or Greek yogurt, add celery, onion, and your favorite spices for a delicious sandwich spread.

3. Egg Salad

  • Why It’s Better: Eggs are packed with vitamins and a high-quality protein. Making your own egg salad cuts down on additives.  
  • How to Use: Hard boil eggs, chop them up, and mix with a touch of mustard and light mayo for a creamy sandwich filling.

4. Turkey Breast

  • Why It’s Better: Opt for home-cooked turkey breast over processed turkey slices to reduce your intake of sodium and additives.
  • How to Use: Cook a turkey breast at the start of the week and use slices for sandwiches and salads.

5. Hummus

  •  Why It’s Better: Rich in protein and fiber, hummus is a nutritious, vegan-friendly option that adds a creamy texture to any dish.   
  • How to Use: Spread hummus on bread or wraps as a tasty and healthy base layer.

6. Grilled Vegetables

  • Why It’s Better: Grilled vegetables are low in calories and high in nutrients and antioxidants. 
  • How to Use: Grill a batch of zucchini, bell peppers, and onions to use as a flavorful sandwich topper or filling.

7. Tuna Salad

  • Why It’s Better: Tuna is an excellent source of omega-3 fatty acids and lean protein.   
  • How to Use: Mix canned tuna (in water) with a little yogurt and relish for a refreshing sandwich filling.

8. Tempeh

  • Why It’s Better: Fermented and full of probiotics, tempeh is a healthy, high-protein alternative to processed meats.   
  • How to Use: Sauté sliced tempeh with soy sauce until crispy and use it as a flavorful sandwich filling.

9. Ricotta Cheese

  • Why It’s Better: Ricotta is lower in fat than many other cheeses and provides a good amount of calcium.   
  • How to Use: Spread ricotta on bread, sprinkle with herbs, and top with fresh veggies for a light, creamy sandwich.

10. Nut Butter

  • Why It’s Better: Nut butters are a great source of healthy fats and proteins.    
  • How to Use: Spread almond or peanut butter on whole-grain bread for a simple, satisfying sandwich.

Wrapping It Up

Switching from processed lunch meats to these healthier alternatives can make a big difference in your diet. They provide variety and pack a nutritional punch that can contribute to your overall well-being. Give them a try, mix and match, and find your new favorite lunchtime staple

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