How to Get Unprocessed Sandwich Meat

December 13, 2025 •

5 min read

Evidence suggests a link between processed meat consumption and increased colorectal cancer risk. Choosing unprocessed alternatives is a step towards a healthier lifestyle.

Quick Summary

Find unprocessed sandwich meat by preparing fresh meats at home or choosing minimally processed options from a butcher or deli. Consider roasting whole cuts, using shredded chicken, or buying organic options. Reading labels is key to identifying additives.

Key Points

Homemade is Best: Prepare unprocessed sandwich meat at home by roasting whole cuts of chicken, turkey, or beef.
Choose 'Uncured' at the Deli: Select "uncured" deli meats from quality stores or butchers; these use natural preservatives like celery powder.
Master Label Reading: Check ingredients and the nutrition label for synthetic nitrates/nitrites, high sodium, and a short ingredient list.
Consider Plant-Based Alternatives: For ultimate control and low processing, consider fillings like egg salad, hummus, or canned fish.
Prioritize Food Safety: Use proper cooking and storage to ensure your homemade unprocessed meat is safe to eat.
Avoid Synthetic Preservatives: Choosing unprocessed meat helps you reduce artificial additives linked to health concerns.
Control Your Sodium: Making your own meat or choosing low-sodium versions from the deli helps you better manage salt intake.
Support Sustainable Practices: Seek products with organic or Certified Humane labels to support ethical farming.
Boost Flavor Naturally: Use fresh herbs and spices to season homemade meats for better flavor without artificial additives.
Embrace Convenience with Caution: Stick to reputable brands offering organic or "minimally processed" options if buying pre-packaged.

Why Choose Unprocessed Meat for Your Sandwiches?

Minimally processed meats provide a healthier alternative to conventional pre-packaged options found in most supermarkets. Processed deli meats often contain synthetic nitrates and nitrites, high levels of sodium, and artificial additives to extend shelf life and enhance flavor. Opting for unprocessed meat gives you control over ingredients, allowing you to avoid these additives and reduce your sodium intake. Fresh, whole-cut meats also retain more of their natural nutritional value, including protein and essential vitamins. This provides a wholesome base for a healthy sandwich.

The Best Methods for Getting Unprocessed Sandwich Meat

Homemade Roast Chicken or Turkey

Making sandwich meat from a whole chicken or turkey breast is straightforward. Season a whole breast with your favorite herbs and spices, then roast it in the oven until cooked through. After it has cooled, slice it thinly for traditional sandwiches or shred it for wraps. For extra flavor, consider using a slow cooker to prepare the meat, resulting in exceptionally tender shreds.

Deli Counter Alternatives

Some high-end grocery stores and butchers offer freshly roasted or sliced-to-order options. Look for meats labeled as "oven-roasted" or "off the bone" at the deli counter. These are typically less processed and contain fewer additives than pre-packaged varieties. You can also ask the deli staff for options that contain no added sodium or preservatives. Whole Foods and other specialty grocers are known for these types of offerings.

Natural and Uncured Meats

For those who prefer the convenience of pre-sliced meat, a growing number of brands offer uncured and organic alternatives. Be aware that the term "uncured" is slightly misleading. It means the meat uses natural sources of nitrates, such as celery powder, instead of synthetic ones. Look for brands like Applegate Farms or Niman Ranch, which offer options without synthetic preservatives and from humanely raised animals. Always double-check the ingredient list, as some uncured meats may still be high in sodium.

Reading Labels: How to Find Minimally Processed Options

Learning to decipher food labels is essential in the quest for unprocessed meat. Focus on the ingredient list and nutritional facts.

Nitrates and Nitrites: Avoid products with added sodium nitrite or potassium nitrate. Products labeled "uncured" will list celery powder or other natural sources, which still contain nitrates. If sensitive, look for products that explicitly state "no added nitrates or nitrites".
Sodium Content: Check the nutrition panel for sodium levels. Processed lunch meats can be extremely high in salt. Look for options with low sodium or no salt added to better control your intake.
Ingredients List: A shorter, simpler ingredients list indicates a less processed product. Look for ingredients you recognize, such as the meat itself, salt, and spices. Be wary of a long list of chemical additives and preservatives.
Certified Organic and Humanely Raised: Choose products with organic or Certified Humane labels. These certifications ensure the animals were raised without antibiotics or hormones and were fed a quality diet, leading to a more natural final product.

Comparison Table: Homemade vs. Store-Bought Unprocessed Meat


Feature	Homemade Unprocessed Meat	Store-Bought Uncured/Organic Meat
Cost	Typically more cost-effective per pound	Generally more expensive than conventional deli meat
Control	Full control over ingredients, seasonings, and sodium	Limited control, dependent on brand formulations
Convenience	Requires time for cooking, cooling, and slicing	Pre-sliced and ready-to-eat
Freshness	Maximum freshness, prepared on demand	Packaged with a shorter shelf life than conventional options
Additives	None, unless you add them	May still contain naturally-sourced nitrates (e.g., from celery powder)
Flavor	Customizable to your exact preferences	Dependent on brand's recipe

Simple Unprocessed Chicken Sandwich Recipe

This recipe uses a simple, unprocessed chicken breast to create a delicious and healthy sandwich filling. It’s perfect for meal prep and an excellent alternative to conventional deli meat.

Ingredients:

1 lb boneless, skinless chicken breast
1 tsp olive oil
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp black pepper
1/2 tsp dried oregano
1/4 cup chicken broth

Instructions:

Prepare the Chicken: Pat the chicken breast dry with a paper towel. Rub it with olive oil and the seasonings (garlic powder, onion powder, black pepper, oregano).
Cook in a Pan: Heat a skillet over medium-high heat. Sear the chicken breast for 3-5 minutes on each side until golden brown. Reduce the heat to medium-low.
Simmer: Pour the chicken broth into the pan. Cover and let it simmer for 10-15 minutes, or until the chicken is cooked through (internal temperature of 165°F / 74°C).
Shred: Remove the chicken from the pan and let it rest for 5 minutes. Use two forks to shred the chicken into small, fine pieces. It will absorb any remaining juices, keeping it moist.
Assemble: Use the shredded chicken immediately in your sandwiches, or store it in an airtight container in the refrigerator for up to 4 days.

Conclusion

Moving away from processed sandwich meat is a smart decision for your health, and with a little planning, it’s a simple one to implement. Whether you choose to roast your own meat, source fresh cuts from a local butcher, or carefully select from a growing range of natural and uncured options, you can create delicious and wholesome sandwiches. By focusing on whole-cut meats and understanding how to read product labels, you can confidently make choices that prioritize your well-being without sacrificing flavor.

Alternatives to Unprocessed Meat for Sandwiches

If you want to step away from meat altogether, there are many healthy and delicious plant-based alternatives for your sandwiches.

Canned Tuna or Salmon: Packed in water and mixed with a little mayonnaise and spices, these offer a quick and convenient protein boost.
Egg Salad: Made with hard-boiled eggs and a healthy dressing, egg salad is a classic that's easy to make at home.
Hummus and Vegetables: For a vegetarian option, spread hummus on your bread and load up with fresh vegetables like cucumbers, bell peppers, and spinach.
Nut Butter: Peanut or almond butter is a simple, high-protein choice that requires no cooking. Pair with sliced bananas or apples for a quick and satisfying meal.

Key Safety Considerations

When making or purchasing unprocessed meat, always prioritize food safety to prevent bacterial growth.

Use Fresh, High-Quality Meat: Start with meat from a reputable source, like a trusted butcher or a grocery store with high turnover.
Cook Thoroughly: Ensure that all meat is cooked to the proper internal temperature to kill any bacteria. For chicken, this is 165°F (74°C).
Practice Proper Storage: Store cooked, unprocessed meat in an airtight container in the refrigerator and consume it within 3-4 days.
Wash Hands and Surfaces: Thoroughly wash your hands, cutting boards, and utensils after handling raw meat to prevent cross-contamination.

By following these guidelines, you can enjoy delicious, unprocessed meat in your sandwiches safely and with peace of mind.

Frequently Asked Questions

Cured meat uses synthetic chemicals like sodium nitrite and nitrate to preserve it, giving it a longer shelf life. Uncured meat uses natural preservatives, such as celery powder, which still contain naturally occurring nitrates that convert to nitrites. Both are processed, but uncured uses natural sources.

No, the term "uncured" can be misleading. It simply means the preservatives are naturally sourced, not that the meat is raw or unaltered. Any meat that is salted, smoked, or cooked for preservation has been processed to some degree.

While often marketed as fresh, commercially prepared rotisserie chicken is typically processed with added salt, seasonings, and sometimes broth to enhance flavor and moisture. For a truly unprocessed option, it's best to cook a plain chicken at home.

Roasting a chicken breast or turkey breast is one of the easiest methods. You can also cook ground beef and mix it with simple seasonings, like an Iowa loose meat sandwich. For a quick and effortless option, use leftover roast meat.

Properly stored in an airtight container in the refrigerator, homemade, cooked sandwich meat (like roasted chicken or turkey) will last for 3 to 4 days. It is best to use it as soon as possible for optimal flavor and freshness.

Look for fresh, sliced-to-order meats from a butcher shop or the deli counter at high-end grocery stores, such as Whole Foods. Brands like Niman Ranch and Applegate also offer packaged, minimally processed options.

Read the ingredient list for simple, recognizable ingredients. Avoid products with synthetic nitrates/nitrites, a long list of additives, and high sodium content. Look for terms like "oven-roasted," "all natural*," or specific certifications like "organic" and "Certified Humane".

Yes, unprocessed meat is generally considered healthier because it lacks the synthetic preservatives, high sodium, and additives found in many processed deli meats. It allows for better control over your ingredients and offers more natural nutrient value.

Start by reducing your reliance on pre-packaged lunch meat. Try replacing it with homemade alternatives, cooking larger batches of meat for the week, or opting for plant-based options like hummus or legumes. A gradual reduction is often more sustainable.