Packing a deli meat sandwich is super quick and easy! However, if you are pregnant, eating low sodium, or want to cut back on processed meat, then you are probably looking for some easy substitutions for your sandwich fillings. In this post i’ll give 10 alternatives to deli meat that can be used in your next sandwich as well as non-sandwich lunch ideas!

Is Lunch Meat Bad?

Increased Risk for Rectal and Colorectal Cancers

A meta-analysis study from Geroscience reviewed 60 studies around red and processed meats. From the research is was found that diets high in processed meat (bacon, sausages, ham, and other cured or preserved meats) and red meats (beef, pork, lamb, mutton, and veal) are strongly associated for an increased risk for rectal and colorectal cancers. 

Nitrates and nitrites in deli meat can turn into nitrosamines which are a cancer causing compound.

We also know that many times when processed meats are being consumed (pepperoni, ham, bologna, sausage etc) there are often not many vegetables or fruits being consumed at the same time. 

In short, if you need to eat deli meat on occasion, be sure to pair it with a source of Vitamin C from fruit (oranges, strawberries, citrus) or vegetables (broccoli, bell pepper, tomato). Don’t make it an everyday food. There are plenty of other protein sources that are quick and easy that can be used on sandwiches. Keep reading and there is a whole list of them down the page!

High Priced Protein Source

Lunchmeat costs anywhere from $10-15 per pound when looking at the unit cost. You could easily buy a whole rotisserie chicken for less per pound. If you want to save money on your grocery bill, then lunchmeat can be easily swapped for other proteins.

I created helpful tips for saving money on groceries inside Smart Ways to Save Money on Groceries | Top Tips from a Dietitian if you want more tips beyond clipping coupons.

What about All Natural or Nitrate Free?

This is a great question. If nitrates are what turns into nitrosamines, which is cancer causing wouldn’t taking that out of the food make deli meat a healthier alternative? Yet there are still concerns that processed meat itself is problematic, so it’s not just the nitrates themselves.

There are a few brands of premade chicken cuts in the refridgerated case including True Story, which is also now sold at Costco at the time I’m writing this post.

What are Healthy Alternatives to Deli Meat?

Deli meat provides protein, so if we want to swap it out, we can use other animal based or plant based proteins such as:

• Canned Tuna or Salmon
• Whole Meats (Roasted Chicken, Turkey)
• Dairy (Cheese, Yogurt)
• Eggs and Egg Whites
• Legumes (Black Beans, Lentils, Chickpeas etc)
• Nut Butters, Seed Butters
• Soy (Tofu, Tempeh, Edamame)

As you can see, there are MANY other protein rich, low sodium options beyond deli meat. Keep reading for ways to make delicious sandwich combinations from the toppings listed above.

As a mom of 2 young kids, I have found it much easier to rely on grocery delivery and pickup compared to hauling both kids into the store! If you haven’t already tried, you can find all your grocery needs through Amazon Fresh. Delivery is quick and easy, and many of the items are fairly priced and what I would be paying in-store anyway.

Deli meat is a very convenient option for making a sandwich when you are short on time. If you find yourself eating out, but still want to eat lower sodium meals be sure to read Low Sodium Fast Food Options | Healthy Dietitian Approved Meals 2026 for meal ideas at the drive thru!

Substitutes for Deli Meats

Here are 13 ideas for sandwiches that do not use lunch meat and are quick and delicious. These also are perfect if you are watching your blood pressure, because they are also naturally low in sodium.

Make sure to use a low sodium bread with these toppings if you want to keep your salt intake low. I include some great brands in Best Low Sodium Bread: [Heart Healthy + Delicious].

If you work in a shared office space and are worried about strong smells, then avoid the canned tuna or salmon options.

• 1. Peanut Butter Shredded Carrot Sandwich
• 2. Banana “Sushi”
• 3. Tuna Avocado Cucumber **
• 4. Smashed Edamame Sandwich
• 5. Tofu Sandwich
• 6. Tempeh Sandwich (if not vegan, you could use regular cheese) **
• 7. Salmon Sandwich
• 8. Curry Egg Salad **
• 9. Mediterannean Veggie Wrap**
• 10. Chicken Veggie Sandwich
• 11. Smashed Chickpea Avocado + Smoked Paprika
• 12. Cottage cheese + Berries
• 13. Almond Butter + Sliced Strawberries or a no sugar added jam like SMASH

**Pro tip– to save even more time, make a few servings of these fillings and store them in individual small glass containers. Grab a container and toss in your lunch bag with sliced bread and assemble during your lunchbreak.

If you don’t like avocado, I provide heart healthy mayo brands inside Best Mayonnaise for High Cholesterol:  Top Brands from a Dietitian.

Sandwich Alternatives for Lunch

I love a good sandwich, but sometimes I get bored of eating them all the time. If you want something you can make as fast as a sandwich, below are some quick “slap together” ideas that are free from deli-meat, but are still filled with protein and fiber.

• 1. Reduced Sodium Lentil/Bean soup with shredded cheese and whole grain crackers
• 2. Bento Box (fruit, hard boiled eggs, nuts, whole grain crackers)
• 3. Cheese and bean burrito (frozen from brands like REDS, Lilys, EVOL) + sliced bell peppers + mini guacamole cup
• 4. Protein Waffles topped with greek yogurt, chopped nuts, and fresh/frozen berries or peaches
• 5. Power Grain Bowls– perfect for getting in all your food groups!
• 6. Ready made lentils, brown rice, and frozen cauliflower rice

If you are short on time and didn’t get to pack your lunch for work, I made an easy to follow guide when ordering food online in my post Healthy Door Dash Options: Dietitian Approved Meals.

Conclusion

While deli meat is convenient, it is not the only protein that can be used on a sandwich. If using healthy alternatives to lunch meat, you will save more money lower your cancer risk, and reduce your sodium intake. Be sure to add colors from fruits and vegetables to make your meal more filling!

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.