The Ultimate Guide to Low Carb and Keto-Friendly Deli Meats

The Ultimate Guide to Low Carb Deli Meats

Following a low carb or keto diet often means saying goodbye to beloved sandwich staples like bread and deli meats packed with hidden sugars and fillers. However, just because you have to avoid sugary high carb options doesn’t mean you have to give up deli meats entirely.

With the right choices, there are plenty of low carb deli meat options that can still have a place in your keto diet. Here is everything you need to know about identifying and selecting keto-friendly deli meats so you can still enjoy sandwiches, wraps, appetizers and more.

Why Deli Meats Are a Concern on Keto

Deli meats have long been a quick and convenient way to add protein to sandwiches, salads, snacks and more. But traditional deli meats can be loaded with fillers, sugars and preservatives that make them inappropriate for keto.

Here are some of the common pitfalls of deli meats on a low carb diet:

• Added sugars. Sweeteners like honey, dextrose and corn syrup are sometimes added to enhance flavor and tenderness.
• Starch fillers. Fillers made from potatoes, wheat and other starchy ingredients are used as binders.
• Nitrates and nitrites. These preservatives are associated with negative health effects and should be limited.
• High carb marinades and flavorings. Sugar-laden marinades and spice rubs coat the outside of many deli meats.

Even when the nutrition labels look harmless at first glance, these hidden factors can quickly tip the scales on carbs. Just a couple thin slices of deli meat can contain 5+ grams of carbs you weren’t accounting for.

What to Look for in Keto-Friendly Deli Meat

Luckily, there are some clear signs you can look for to determine if a deli meat will fit into your keto diet:

• No added sugars in the ingredients list
• Low net carb count (under 3g per serving)
• No wheat, potato or other starch-based fillers
• Minimally processed with no artificial flavors or colors
• Nitrate and nitrite-free varieties available

Brands that offer deli meats without these problematic ingredients will advertise on their packaging if they are low carb, keto-friendly, sugar-free and contain no fillers. Looking for these cues on labels is an easy way to identify quality keto deli meat options.

15 of the Best Keto-Friendly Deli Meats

If you know what to look for, there are plenty of compliant deli meats you can still enjoy on keto. Here are some of the top low carb deli meat choices:

1. Roast Beef

A classic deli meat, roast beef is usually one of the safest choices. Opt for top round, lean varieties without heavy marinades or flavor rubs. Roast beef is high protein, low fat, and carb-free.

2. Rotisserie Chicken

Pre-cooked, shredded rotisserie chicken breast is keto-approved. Look for plain, grilled varieties instead of smoked, honey roasted or fried. Use it to quickly make chicken salads or lettuce wrap sandwiches.

3. Turkey Breast

Sliced turkey breast is a lean protein that’s low in calories, carbs, and fat. The key is sticking to plain roasted turkey rather than more processed deli turkey with added sugars or fillers.

4. Ham

In its whole, unprocessed form, ham is low carb. Opt for dry cured ham and check that honey glazes or sweet marinades weren’t added. Prosciutto, Serrano and Iberico hams are tasty upscale options.

5. Salami

Salami makes a flavorful, keto-friendly choice as long as no sugars or dextrose were used. Salami has more fat than other deli meats, so consume it in moderation.

6. Pepperoni

This pizza topping also transitions perfectly into a roll-up snack, appetizer or sandwich filling. Pepperoni tends to be lower carb than salami, but both can be eaten on keto.

7. Bologna or Mortadella

Higher fat bologna and mortadella are suitable for keto as long as fillers weren’t used. The creamy texture and savory flavor make them ideal alternatives to bread.

8. Pâté and Liverwurst

Pâtés and liverwurst spreads offer a meatyflavor and smooth consistency at around 3g net carbs per serving. They work well stuffed into celery or served with low carb crackers.

9. Bacon

It should come as no surprise that bacon is keto-approved. For the biggest health benefits, choose uncured, nitrate-free bacon without added sugars.

10. Beef Sticks

Portable, low carb beef sticks or beef jerky are the perfect high protein snack. Check the nutrition label and choose options without sweeteners or MSG.

11. Summer Sausage

Smoked summer sausage makes an appetizingroll-up when sliced thin. Low sugar varieties like beef or turkey summer sausage can fit into keto meal plans.

12. Deli Chicken Wings

The deli section offers quick and easy hot wings perfect for keto. Some are simply cooked while others are smoked for more flavor.

13. Deli Chicken Legs

Pre-cooked, deli chicken legs work well in salads and lettuce wrap sandwiches. The skin helps keep them juicy while adding beneficial fats.

14. Tuna Salad

Tuna and chicken salads are good low carb options, but check the ingredients list to ensure unwanted fillers weren’t added. Making your own salad is best.

15. Egg Salad

Hard boiled eggs are combined with mayo and seasonings to make a tasty egg salad without unwanted carbs. You can easily make your own to avoid thickeners and add-ins.

How to Use Keto Deli Meats

Once you find compliant keto deli options, there are endless ways to incorporate them into recipes and meals:

• Roll up deli meats with cheese slices for quick snacks.
• Stuff pepperoni, salami and other charcuterie into an omelette.
• Top salads with diced ham, turkey, chicken or tuna salad.
• Wrap deli meats and cheese in lettuce leaves for low carb sandwiches.
• Serve pepperoni, salami, pâté and cheeses as a keto-friendly meat and cheese board.
• Mix diced deli meats into egg scrambles and frittatas.
• Use thin sliced deli meats instead of taco shells in lettuce wrap tacos.
• Dip sliced deli meats in guacamole, salsa or low carb salad dressings.

Keto-Friendly Condiments for Deli Meats

To get the most flavor and enjoyment out of your deli meat choices, pair them with delicious keto-approved condiments like:

• Mayonnaise
• Mustard
• Horseradish Sauce
• Guacamole
• Salsa
• Dill Pickle Slices
• Spicy Brown Mustard
• Olive Oil
• Red Wine Vinegar
• Pesto

Safely Storing and Reheating Deli Meats

Raw meats from the deli section should always be handled carefully to avoid contamination and foodborne illness. Here are some tips for safely storing, handling and reheating deli meats:

• Use deli meats within 3-5 days of purchase. Freeze extras for longer storage.
• Keep deli meats refrigerated at 40°F or colder until ready to use.
• Discard meat that is slimy, discolored or gives off a foul odor.
• Avoid cross-contaminating surfaces and utensils with bacteria from raw meats.
• Cook, microwave or heat deli meats to 165°F or higher before consuming.

Deli Meats to Always Avoid

Some traditional deli meats are too high in carbs, sugars and fillers to have a regular place in keto diets. Here are some to always avoid:

• Honey baked ham
• Maple glazed turkey
• Teriyaki chicken
• Fruit and cream cheese spreads
• Jellied cranberry sauce
• Pre-made sandwiches and lunch meats
• Imitation seafood salad
• Corned beef with dextrose

Keto-Friendly Alternatives to Deli Meats

If you prefer to avoid deli meats entirely, here are some zero-carb alternatives to use instead:

• Canned fish like tuna, salmon, sardines and mackerel
• Fresh or boiled eggs
• Cubes of baked chicken breast
• Chopped cooked shrimp
• Thin sliced steak
• Canned chicken or pork
• Natural nut butters

The Bottom Line on Keto Deli Meats

With so many hidden carbs, sugars and fillers used in traditional deli meats, it may seem like they are off limits on keto. But there are still plenty of compliant low carb options if you know what to look for.

Choosing fresh, minimally processed meats without any add-ins or marinades is the key to finding keto-friendly deli meats. Pair them with healthy fats and low carb condiments to make delicious sandwiches, roll-ups and snacks.

By learning nutrition labels and ingredients lists, even deli meats can fit into a well-formulated keto diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.