Cooking TipsSubstitutions18 Best Healthy Substitutes for Spam

18 Best Healthy Substitutes for Spam

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David Larsen
I’m a husband, dad, food blogger, photographer, writer, social media boss, entrepreneur.

We all know that spam is not the healthiest food choice out there. But sometimes, we just can’t help ourselves and crave the salty, savory taste of spam. If you’re looking for a healthier alternative to spam, you’ve come to the right place.

In this blog post, we’ll be discussing some delicious substitutes for spam that will satisfy your cravings without all the unhealthy ingredients. So whether you’re trying to eat healthier or just want a change from your usual spam fare, read on for some great ideas!

best ham substitutes

What is spam?

Spam is a type of canned, processed meat product made from pork shoulder, ham and other fillers. It was originally developed by the Hormel Company in 1937 as an inexpensive and easy-to-prepare meal option.

Though it has been around for decades, spam has recently experienced a surge in popularity due to its convenience and affordability.

Best Substitutes for SPAM

1. Bologna sausage.

bologna sausage

Bologna sausage is a great substitute for Spam. It has a similar texture, but it’s usually made with beef, pork or poultry, so it has much more flavor and fewer additives.

Bologna can be cooked in the same way as Spam–pan-fried, grilled or broiled–for a variety of dishes like sandwiches, salads or casseroles. For an even healthier option, look for turkey bologna which is lower in fat and cholesterol than traditional bologna.

Additionally, bologna can also be used as a cold cut that can be easily added to lunch boxes and picnic baskets.

2. Corned Beef.

If you’re looking for a good Spam alternative, corned beef is definitely worth considering. A canned meat made from pickled or brined beef, it can be enjoyed just as Spam can – either cold out of the tin or heated up. It’s also loaded with protein and iron, making it a nutritious substitute for Spam.

3. Deli slices.

Deli slices are a fantastic substitute for Spam. They make a great snack or meal that can be enjoyed on toast, in sandwiches, or as part of an entrée.

Deli slices come in a variety of flavors and can be found at most grocery stores. They are also very affordable and much healthier than Spam.

4. Deviled ham.

Deviled ham is a type of canned meat that has been processed, chopped or minced and then flavored with mustard, spices, herbs, or other ingredients. It can be used in much the same way as Spam but offers more flavor options.

5. Ham.

Ham is a popular substitute for Spam, as it is healthier and has fewer calories. It can be sliced or diced into small pieces to create a variety of dishes, from sandwiches to salads. The smoky flavor of some hams makes them ideal for adding depth to soups and sauces.

6. Jambon.

Jambon is a French ham that is often used as a substitute for Spam. It has a milder flavor than Spam and is made with premium cuts of meat, giving it an overall richer flavor. Jambon can be found in many supermarkets and specialty stores, so it’s relatively easy to find.

7. Klik.

A popular substitute for Spam, Klik is a cooked processed meat product made from pork and beef. It is seasoned with garlic, onions, and other spices to give it a savory flavor.

Additionally, Klik contains fewer calories and fat than Spam, making it a healthier alternative that still offers a unique taste.

8. Omnipork Luncheon.

Omnipork Luncheon is an all-vegan pork alternative made from shiitake mushroom, pea protein, and rice. It’s designed to mimic the texture and flavor of real pork while still being 100% plant-based.

It can be used in a variety of dishes, including stir fries, sausages, sandwiches, and casseroles.

Omnipork Luncheon is a great substitute for Spam, as it offers the same texture and flavor while also being cholesterol-free and packed with plant-based protein. It’s a healthy, tasty alternative to traditional luncheon meats that everyone can enjoy!

9. Pork roll/tail.

Pork roll (or Taylor ham, as it’s known in New Jersey) is a popular breakfast meat that can easily be substituted for Spam. It has a similar texture and flavor to Spam, but with less sodium.

Additionally, pork roll often contains fewer nitrates than its canned counterpart. This makes it a healthier choice for those looking to avoid sodium and preservatives.

It is also more widely available than Spam in many stores and can be cooked in the same way as Spam—grilled, fried, or even boiled.

Pork roll is an excellent choice for those looking to enjoy a savory, salty breakfast without all of the preservatives found in Spam.

10. Potted meat.

Potted meat is a canned processed meat product similar to Spam. It is made from cuts of pork, beef, chicken and turkey that are cooked and canned in gravy or fat.

Potted meat can be used as an ingredient in recipes like Spam but has a slightly different texture due to its softer consistency.

11. Scrapper.

Scrapper is an alternative to Spam that can be used in a variety of dishes, such as sandwiches, salads, and casseroles. It is made from pork shoulder scraps that are cooked and chopped into small pieces with seasonings.

Unlike Spam, Scrapper does not contain nitrates or other additives, making it a healthier option. The chopped pork pieces can be fried in a pan with a small amount of oil or butter to create a crispy, flavorful dish.

Scrapper can also be used in dishes like tacos and chilis, providing texture and flavor without the need for processed meats.

12. Treet.

Treet is a tasty, canned meat product that contains pork and chicken in a savory sauce. It is similar to Spam in its convenience and texture, but does not contain any of the controversial preservatives found in Spam.

This makes it an ideal choice for those looking for something similar to Spam without the added unhealthy ingredients.

13. Tuna fish

Tuna fish is certainly a healthier alternative to Spam as it is packed full of protein and low in fat.

Not only that, but tuna fish can be bought for much cheaper than its unhealthy processed counterpart, making it a great budget-friendly choice for families or individuals.

Another bonus of tuna fish is that there are numerous ways to cook or eat it canned, grilled, lightly pan-fried allowing you to have variety in your meal plan.

And don’t forget the eco-friendly aspect: larger tuna species such as albacore and chinook are fished sustainably versus being farmed like Spam. All of these factors make tuna fish an excellent sub for Spam in any meal without compromising health or flavor.

14. Salmon

Salmon is an ideal choice for anyone looking to increase their intake of healthy omega-3 fatty acids.

Packed with protein, salmon is a great addition to any diet, as it boasts plenty of health benefits including improved cardiovascular health, brain function and inflammation control.

Salmon also contains numerous vitamins and minerals that can help maintain a well-balanced diet, such as vitamin B12, magnesium and selenium. With its delicious taste and versatility in cooking methods, salmon is easily one of the healthiest seafood options available.

15. Chicken breast

Chicken breast is an incredibly versatile and nutritious food choice, making it the perfect alternative to heavier and more processed meat items like Spam.

While still providing a good source of essential protein and other essential nutrients, chicken breast contains significantly fewer calories than Spam, making it an ideal option for those looking to manage their weight.

Additionally, leaner options like chicken can be just as satisfying and filling as some of their fattier counterparts without all the added sugar, salt, or unhealthy fats that come with some products like Spam.

So don’t feel discouraged if you’re looking to cut back on meat; there are plenty of cleaner alternatives that can help you enjoy your favorite meal!

16. Turkey bacon

For people looking to be healthier while still enjoying the flavor of bacon, turkey bacon is a great substitute. It’s made with turkey instead of pork and contains less fat and fewer calories than regular bacon.

While the saturated fat in regular bacon can increase cholesterol levels and lead to cardiovascular problems, turkey bacon has significantly less saturated fat and thus decreases this risk.

Despite its clear health benefits, turkey bacon still delivers that same smoky flavor you love. So why ruin a delicious meal with unhealthy ingredients when you could opt for a healthier version? Try out some turkey bacon today and start eating smarter!

17. Egg whites

Egg whites are an amazing source of lean, high quality protein and are an ideal choice for health-conscious individuals.

As they contain no cholesterol, they can also help keep your cholesterol levels in check while giving you all the health benefits associated with eating enough protein.

These include improved muscle mass when combined with exercise, better cognitive performance and greater satiety which helps fight food cravings.

Egg whites are incredibly versatile and can be used in many different dishes from scrambled eggs to smoothie bowls – so you never get bored with this healthy protein option!

18. Tofu

If you’re looking for a vegetarian alternative to Spam, tofu is a great option! Rich in protein and low in fat, tofu can be cooked in a variety of ways to give it different textures and flavors.

For recipes that call for fried Spam, cut the tofu into cubes and sauté them in vegetable oil for a delicious crunchy result.

The frying method also works well in stir-fries, salads, tacos the possibilities are endless! If you want a softer texture to use as a sandwich filling or to make another type of dish like burritos or egg-less frittatas, pressing out the water from the block of tofu before cooking will help achieve this result.

It doesn’t matter which method you use – substituting tofu for Spam will always add nutritious value to your meal!

What is the beef equivalent of Spam?

The beef equivalent of Spam is corned beef. Corned beef, also known as salt beef or brisket, is a type of cured and brined meat typically made from silverside cut of beef.

It is usually soaked in spices and other seasonings to give it a distinct flavor, texture, and color. This method of preservation dates back to the Middle Ages, when salt was used to cure and preserve meats.

Corned beef has a strong flavor and is usually served as part of a dish like corned beef hash or Reuben sandwich. It can also be found in other dishes such as tacos, stews, soups, salads and casseroles. It is a popular ingredient in Jewish cuisine, particularly at Passover.

Is there a healthier version of Spam?

The answer is yes! Spam can be made healthier by using healthy alternatives to the ingredients found in traditional canned Spam. For instance, instead of pork shoulder and ham, you could use leaner cuts of meat such as chicken or turkey.

Additionally, you could replace some of the fat with a healthier alternative such as olive oil or coconut oil.

You can also reduce the amount of sodium and sugar in Spam by using lower-sodium alternatives such as sea salt. Last but not least, you could add additional whole grains like quinoa or brown rice to give your healthier version of Spam a more nutritious kick.

What is Spam actually made of?

Spam is a canned cooked meat product made of chopped pork, ham, and other added ingredients like salt, water, potato starch or flour, sugar, sodium nitrite (preservative), and sodium ascorbate (to retain its pink color).

The added ingredients provide flavor and help preserve the product. The pork used in Spam typically comes from domestic sources, though some international versions may also include pork from other countries.

Spam is also made with beef, chicken, turkey, or a combination of all three meats. The finished product is formed into a loaf and sold in cans or vacuum-sealed packages.

Is Spam just canned ham?

The answer is no, Spam does not contain any ham whatsoever. It is actually made from pork shoulder and ham hocks which are cooked, chopped, and canned with spices, sugar, sodium nitrate, and water.

Although this combination may sound off-putting to some people, it has become a staple in many homes and cultures around the world. Spam is popular because of its convenience, affordability, and versatility.

You can use it to make sandwiches, tacos, scrambles, salads and more! With so many recipes out there, you’re sure to find one that fits your tastes and budget.

Why is Spam not good for you?

Spam is a canned, processed meat product that has been around since 1937. While it might seem like an easy way to make a quick meal, Spam is actually far from healthy.

It’s high in sodium and fat, and contains preservatives like nitrites and nitrates which can be harmful to your health. Eating a lot of Spam can also increase your risk of developing certain health conditions, such as diabetes, heart disease, and stroke.

Furthermore, Spam is often made with low-quality sources of meat that can be contaminated with bacteria like E. coli or salmonella. For these reasons, it’s best to limit how much Spam you eat and opt for healthier options instead.

Eating a balanced diet that’s rich in fresh fruits and vegetables, lean proteins, and whole grains can provide your body with the essential nutrients it needs to stay healthy.

Is spam worse than ham?

The short answer is yes, spam is generally considered worse than ham. Spam typically refers to unsolicited emails and messages sent out in bulk from advertisers or spammers trying to sell a product or service.

These messages are often irrelevant and annoying for the recipient, not to mention potentially dangerous as some may contain malicious links or malware. On the other hand, ham refers to emails or messages that are sent from a person you know, typically with useful content.

What does spam taste like out of the can?

Spam, the canned luncheon meat, has a distinctive flavor and texture. Out of the can, Spam is firm to the touch and has a salty taste with hints of ham and pork. It also has a gelatinous texture that many people find off-putting.

However, this texture and flavor can be changed depending on how it is cooked or prepared. Adding spices and herbs can give Spam a different flavor, while other ingredients such as eggs, bacon, onion and garlic can make it more palatable.

The best way to truly experience the taste of Spam out of the can is to try it for yourself!

Is Turkey Spam healthier than regular Spam?

The answer to this question depends on several factors. Turkey Spam contains fewer calories, carbohydrates and sodium than regular Spam.

It also has no trans fat or cholesterol. In terms of protein content, they are comparable. However, since turkey Spam is made with leaner cuts of meat and less added preservatives, it may have some health benefits over regular Spam.

The overall healthiness of either type of Spam will depend on individual dietary needs and goals. While turkey Spam may contain fewer calories, carbohydrates and sodium than regular Spam, it is still a processed food product with added preservatives, flavoring agents, and other ingredients.

If you are trying to follow a low-sodium diet, for instance, you may still want to limit your consumption of turkey Spam.


When it comes to substitutes for Spam, there are plenty of delicious and healthy alternatives. Whether you’re looking for a vegan option or one that’s packed with protein, there are plenty of options available. Try experimenting with different recipes and ingredients to find the perfect substitute for your taste buds!

Additionally, if you don’t have time to cook, there are many ready-made options you can buy at the store. Finding a substitute for Spam doesn’t have to be difficult – with so many options available, it’s easy to find something delicious and nutritious!

Homemade Spam Recipe

Homemade Spam Recipe

Yield: 5
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes

Spam is a classic dish that combines the savory flavors of pork and salt. It's an easy dish to make at home, requiring just a few simple ingredients. Here's how you can make your own delicious Spam right in your own kitchen!


  • 1 pound ground pork
  • 2 tablespoons of light brown sugar
  • 1 teaspoon of garlic powder
  • 2 teaspoons of onion powder
  • 2 teaspoons of Worcestershire sauce
  • 1 teaspoon of black pepper
  • 1/2 cup of soy sauce


    1. Preheat the oven to 350 degrees Fahrenheit.
    2. In a large bowl, mix together the ground pork, brown sugar, garlic powder, onion powder, Worcestershire sauce and black pepper.
    3. Line a baking sheet with parchment paper and spread the pork mixture into an even layer on the pan. Bake in preheated oven for 25 minutes.
    4. Remove from heat, sprinkle with soy sauce, then return to oven for an additional 10 minutes.
    5. Once cooked, remove from oven and let cool before slicing and serving. Enjoy!

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