Low Sodium Deli Meat: Healthy and Flavorful Options for Your Lunchtime Delights

Published on: 08/22/2023

In our fast-paced lives, finding quick and convenient lunch options is essential. However, many of our go-to lunch meats contain high levels of sodium, which can pose health risks. 

In this blog post, we’ll explore the impact of sodium in lunch meat and why choosing low sodium alternatives is crucial for maintaining a healthy lifestyle. Let’s uncover the benefits of low sodium lunch meat and discover a variety of flavorful and nutritious options to enhance your lunchtime delights.

Understanding the Impact of Sodium in Deli Meat:

High sodium consumption can lead to health issues such as hypertension, increased risk of heart disease, and kidney problems. Lunch meats, often processed and preserved, are notorious for their high sodium content. It is vital to be aware of the potential health risks associated with excessive sodium intake and why opting for low sodium alternatives is a smarter choice, especially when it comes to lunch meats.

Benefits of Low Sodium Lunch Meat:

Incorporating low sodium lunch meat into your diet offers numerous advantages for your overall health:

Managing Blood Pressure and Reducing the Risk of Heart Disease:

By choosing low sodium lunch meat, you can help manage your blood pressure and reduce the risk of heart disease. Lowering sodium intake can contribute to better cardiovascular health and overall well-being.

Supporting a Healthy Lifestyle:

Low sodium lunch meats align with a balanced diet, making them an excellent choice for individuals aiming to adopt a healthier lifestyle. They provide essential nutrients while minimizing the potential adverse effects of excess sodium.

Exploring Low Sodium Lunch Meat Options:

Discover a range of low sodium lunch meat options available in the market, offering delicious and health-conscious choices:

Roast Turkey Breast:

Roast turkey breast is a lean protein option with a lower sodium profile compared to other lunch meats. It provides a satisfying and flavorful addition to sandwiches and salads without compromising on taste.

Applegate Naturals Oven Roasted Turkey Breast is my personal recommendation when it comes to low sodium turkey deli meat.


Various low sodium ham varieties are available, offering reduced sodium content while still delivering the savory flavors you love. Enjoy the best of both worlds with healthier ham options.

Chicken Breast:

Opt for low sodium chicken breast to enhance the nutritional value of your sandwiches and salads. It is a versatile and delicious option suitable for various meal ideas.

Hillshire Farm Premium Carved Rotisserie Seasoned Chicken Breast is a versatile option for sandwiches.

Roast Beef:

Choose lower sodium roast beef options, perfect for crafting delicious sandwiches and wraps. These options are both flavorful and health-conscious.

Boar’s Head No Salt Added Roast Beef Round is a good choice for low sodium deli meat.

Vegetarian and Plant-Based Alternatives:

For those following a plant-based diet, many meat alternatives are very high in sodium. Choosing a hummus and veggies or an option with tofu would be a lower sodium choice.

Tips for Choosing and Enjoying Low Sodium Lunch Meat:

Making informed choices is essential when selecting and incorporating low sodium lunch meat into your meals. Follow these practical tips:

Read Product Labels Carefully:

Check product labels and choose lunch meats labeled as low sodium or reduced sodium to ensure you’re making the right choice for your health. Aim for <400mg per serving.

Consider Natural Seasonings and Flavorings:

Opt for lunch meats with natural seasonings and flavorings to enhance taste without relying on excessive sodium.

Image depicting low sodium deli meat choices and ways to create a lower sodium sandwich.

Experiment with Combinations:

Get creative with combinations of low sodium lunch meat, whole grain bread, and fresh vegetables to create delicious and nutritious sandwiches. Other great toppings include:

  • Mustard
  • Red wine vinegar
  • Onion (or even pickled onion)
  • Cucumber
  • Avocado
  • Peppers
  • Greens
  • Tomatoes
  • Hummus

Meal Prep and Recipe Ideas:

Explore some tasty meal prep and recipe ideas using low sodium lunch meat:

Low Sodium Turkey Wrap with Hummus:

Wrap low sodium turkey, hummus, and a variety of fresh veggies in a whole grain wrap for a satisfying and nutritious lunch option.

Chicken Caesar Salad with Reduced Sodium Dressing:

Combine low sodium chicken breast, crisp romaine lettuce, and a homemade or store-bought reduced sodium Caesar dressing for a flavorful and healthier version of the classic salad.

Open-Faced Roast Beef Sandwich with Avocado:

Top a slice of whole grain bread with low sodium roast beef, mashed avocado, and sliced tomatoes for a hearty and nutritious lunch. Use caution with breads as they can be a source of added sodium. Some pack as much as 400mg sodium per slice.

Reducing sodium intake is important for maintaining overall health, and opting for low sodium lunch meat is a step towards a healthier lifestyle. By understanding the impact of sodium in lunch meat and exploring a variety of flavorful and nutritious options, you can enjoy delicious lunchtime delights without compromising your well-being. 

Make informed choices and prioritize low sodium lunch meat to savor every bite while promoting your overall health and wellness. Not sure where to start, book a free 20-minute call today to learn more about how working together can help you.


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Hi, I’m Amanda, a renal dietitian here to help you feel more confident in your food choices!

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