Is there any sandwich meat that's not processed?

December 12, 2025 •

4 min read

According to the World Health Organization, processed meats are classified as a Group 1 carcinogen, leading many people to question their sandwich meat choices. In fact, nearly all commercially available deli meat is processed, but this doesn't mean you have to give up sandwiches altogether. The key is to find or create alternatives that provide the flavor and convenience without the added chemicals and preservatives.

Quick Summary

This article explores the definition of processed meat and provides a comprehensive guide to sourcing and preparing unprocessed alternatives for your sandwiches. Discover healthier options, learn how to make your own deli-style meat, and get valuable tips for creating delicious, wholesome lunches that are free of nitrates and other additives.

Key Points

Definition of Processed Meat: Meat that is preserved through smoking, curing, or the addition of chemical preservatives like nitrites and nitrates.
Homemade Meat is Unprocessed: Preparing your own roasted turkey, chicken, or beef at home is a reliable way to get truly unprocessed sandwich meat.
"Uncured" Doesn't Mean Unprocessed: Even uncured products often use natural nitrates (like celery powder) for preservation, so they are not truly unprocessed.
Plant-Based Alternatives are Excellent: Hummus, chickpea salad, and egg salad offer healthy, high-protein fillings free from meat processing concerns.
Meal Prep is Key: Cooking meat in bulk and storing it properly is the best strategy for having quick, unprocessed sandwich fillings ready throughout the week.
Control Your Ingredients: Making your own sandwich fillings allows you to control the amount of salt and other flavorings, unlike store-bought processed varieties.
Processed Meat Health Concerns: Regular consumption of processed meat has been linked to increased health risks, including a higher risk of certain cancers.

What Exactly Makes Meat “Processed”?

Processed meat refers to any meat that has been preserved by smoking, curing, salting, or by adding chemical preservatives like nitrites and nitrates. This process extends shelf life, enhances flavor, and is what gives most deli meats their signature pink color and salty taste. Many meats found at the deli counter, including ham, sliced turkey, roast beef, and even chicken breast, fall into this category. The concern with these additives, particularly nitrates and nitrites, is their potential link to certain health issues, including an increased risk of colorectal cancer. Even products labeled "uncured" often contain naturally occurring nitrates from sources like celery powder, which still contribute to the overall processing.

The Healthiest Unprocessed Meat Alternatives

The good news is that you have plenty of delicious and healthy options to replace traditional processed deli meats. These whole-food choices are not only better for you but can also be more flavorful and versatile.

1. Roast Your Own Meat

Roasted Turkey or Chicken: Purchase a whole turkey or chicken breast and roast it yourself. Once cooked, slice it thin or shred it for sandwiches. This gives you complete control over the ingredients, allowing you to use only salt, pepper, and herbs for flavoring.
Roast Beef: Cook a cut like eye round roast in the oven with a simple seasoning of salt and pepper. Chill the beef completely before slicing it thinly against the grain for tender, homemade roast beef.

2. Opt for Non-Processed Proteins

Canned Tuna or Salmon: Choose varieties packed in water and drain well. You can mix it with a bit of plain Greek yogurt or mashed avocado instead of mayonnaise for a lighter, healthier salad-style sandwich filling.
Egg Salad: A classic sandwich filler, egg salad is easy to make and can be prepared in minutes. Simply mash hard-boiled eggs with a healthy dressing of your choice, such as avocado mayonnaise or a light vinaigrette.

3. Explore Plant-Based Options

Hummus: This chickpea-based spread makes an excellent, protein-rich filling. You can add vegetables like cucumber, tomato, and spinach to create a satisfying vegetarian sandwich.
Chickpea “Tuna” Salad: For a plant-based alternative that mimics the texture of tuna salad, mash chickpeas with vegan mayonnaise, celery, and a touch of mustard.

Comparison of Processed vs. Unprocessed Sandwich Fillings


Feature	Processed Deli Meat (e.g., Sliced Ham)	Homemade Unprocessed Alternative (e.g., Roasted Turkey)	Plant-Based Alternative (e.g., Hummus)
Processing	Cured, salted, and preserved with nitrates/nitrites.	Minimally processed (cooked with natural seasonings).	Minimal to no processing (if homemade).
Preservatives	Often contains artificial or natural nitrates.	Free of added nitrates and artificial preservatives.	Free of added preservatives.
Sodium	Extremely high in sodium to extend shelf life.	Control your sodium intake by adding salt sparingly.	Generally lower in sodium, depending on the recipe.
Preparation	No preparation required; ready to eat.	Requires initial cooking and slicing, but can be meal-prepped.	Minimal preparation for store-bought, or easy to make at home.
Nutritional Profile	Varies, but often high in saturated fat and sodium.	High in lean protein; no added fat unless desired.	Can be high in fiber and low in saturated fat.
Flexibility	Limited to the flavor profile of the processed meat.	Can be seasoned differently for various meals.	Offers great versatility with different spices and additions.

Tips for Creating and Storing Your Own Unprocessed Sandwiches

Transitioning to homemade, unprocessed sandwich fillings is easier than you think. A little bit of meal prep can save you time during the busy workweek.

Cook in Bulk: Dedicate a couple of hours on the weekend to cook a large batch of chicken, turkey, or beef. This can be stored in the refrigerator for several days and used for quick lunches.
Invest in a Slow Cooker: A slow cooker is perfect for preparing tender, shreddable meat with minimal effort. Simply add your protein, some liquid, and seasonings, and let it cook throughout the day.
Proper Storage: Use airtight containers to keep your cooked meat fresh in the fridge for up to 3-4 days. For longer storage, you can freeze portions in sandwich-sized bags.
Embrace Variety: Don't get stuck in a rut. Alternate between meat, egg, and plant-based fillings throughout the week to keep your lunches interesting and varied. Check out the Cancer Council NSW for more healthy alternatives to processed meats.

Conclusion

While the concept of finding sandwich meat that's not processed from a typical deli counter is nearly impossible, a world of healthy, delicious alternatives exists just beyond the refrigerated aisle. By taking a small amount of time to prepare your own roasted meats or embrace plant-based protein fillings, you can create satisfying and nutritious sandwiches free from questionable preservatives. Moving away from highly processed foods is a simple yet impactful step toward a healthier lifestyle, and your taste buds might even thank you for the upgrade.

Frequently Asked Questions

Yes, for the most part. Almost all commercially produced deli meat is processed, even if it’s marketed as "natural" or "uncured." The term "processed" refers to any meat that has been preserved, regardless of whether the preservatives are synthetic or natural.

Not entirely. While uncured meats don't contain synthetic nitrates, they are still preserved using natural nitrates, often from celery powder. The body converts these natural nitrates into the same compounds as synthetic ones, which can still have potential health implications.

To make your own, simply buy whole, fresh cuts of meat like turkey, chicken, or beef. Season it with natural ingredients like salt, pepper, and herbs, then roast or cook it. Once cooked, slice it thinly and use it for your sandwiches.

Great vegetarian options include hummus, egg salad, chickpea salad, or even sandwiches with grilled vegetables like peppers and mushrooms. These alternatives are rich in flavor and nutrients without the concerns of processed meat.

Properly stored in an airtight container, homemade roasted or cooked meat can last for 3 to 4 days in the refrigerator. For longer storage, consider freezing sliced portions.

Yes, significantly. Processed meats are typically very high in sodium due to the curing and preservation process. When you make your own meat, you have full control over the salt content, allowing for a much lower-sodium option.

Store-bought rotisserie chickens are often considered processed due to high sodium levels and added seasonings. However, they are a less-processed alternative to pre-packaged deli meat. For the most unprocessed option, roast your own chicken at home.