Healthy alternatives to processed meat (2024)

Eating well is an important part of a healthy lifestyle for now and into the future.  Making small steps to improve what you eat is a great way to achieve this. 

One small step you can make is to cut down on eating processed meat by finding healthier alternatives. There is strong evidence that eating processed meat increases the risk of bowel cancer, which is one of our most common cancers in Australia.

What is processed meat? 

Processed meat is meat that has been preserved by smoking, curing, salting or by adding preservatives, nitrates and nitrites. Processed meat includes ham, devon, bacon, salami, frankfurts, prosciutto and some sausages such as cabanossi and kransky. 

Processed meat is also high in salt and energy, the Australian Dietary Guidelines refer to these foods as ‘discretionary’ (not necessary for a healthy diet) so you should try to avoid, or limit how much you eat.  

What are healthy alternatives? 

1. Breakfast swaps:

Instead of having bacon with your eggs, try: 

• Grilled mushrooms and tomatoes 
• Haloumi 
• Avocado 
• Baked beans

2. Sandwich swaps:

Instead of using ham or other processed meats in sandwiches, wraps and salads try: 

• BBQ chicken with skin removed 
• Canned tuna or salmon 
• Boiled eggs 
• Falafel
• Hummus 
• Cheese 
• Leftover home-cooked meat such as slices of roast 
• Home cooked rissoles

Or, see the Healthy Lunch Box website for more sandwich filling ideas. 

3. Snack swaps:

Instead of packing salami or cabanossi as snacks try: 

• Cheese and crackers 
• Curried eggs 
• Dips such as our carrot and ricotta dip and vegetable sticks
• Crispy roasted chickpeas

Go to the Healthy Lunch Box website for more healthy snack ideas. 

4. Meal swaps:

Instead of using ham or other processed meats on pizzas, try chicken or grilled vegetables such as mushrooms, eggplant, tomato and capsicum. 

Watch how to make quick and easy Mediterranean scrolls and this quick and easy pizza. 

As part of your healthy lifestyle, make processed meat an occasional food only and not a regular choice.