Ham is the great unsung meat.
Most of us don’t eat much of it, but it’s cheap, tasty, and versatile, and also high in protein and low in fat, which makes it great for us fitness folk who pay attention to our macros.
So, if ham is just another lunch meat to you, then it’s time to step outside the box and get creative.
And that’s where ham salad recipes like these come in.
Whether you want something sweet, salty, or savory, there’s something for everyone here.
If you want a unique seasonal twist, try the Winter Jewel Healthy Chopped Ham Salad. If you want a delectable sandwich filling, the Deviled Ham Salad is your best bet. Want something more substantial? Make the Green Eggs and Ham Salad.
Enjoy!
Picture courtesy of The Healthy Foodie
Need a recipe for leftover ham? You can’t go wrong with an easy ham and egg salad like this. It includes enough ingredients that you can leave out anything you don’t love, like mushrooms or olives.
This quick salad would also be great with cold roast pork, leftover chicken, or thinly sliced roast beef.
Serves 4
Ingredients
1 cup baby spinach leaves, chopped
3 large mushrooms, sliced
2 mini seedless cucumbers, chopped
1/2 ripe avocado, diced
5 oz. smoked ham, diced
2 hard-boiled eggs, coarsely chopped
1/4 cup Kalamata olives, pitted and sliced
1/4 cup paleo mayonnaise
1 Tbsp. preserved lemon, chopped (or 2 Tbsp. lemon juice)
1 tsp. herbes de Provence
1/4 tsp. Himalayan salt
1/4 tsp. freshly cracked black pepper
Nutrition Facts (Per Serving)
Calories: 226
Protein: 11 grams
Carbs: 12 grams
Fat: 16 grams
Picture courtesy of EatingWell
Traditional ham salad is served as a sandwich spread. But this one skips the carbs for a low-calorie appetizer served in cucumber cups. Most ham salad recipes use a grinder or food processor, but for this one, just finely chop all the ingredients before mixing it together.
For more healthy takes on favorite recipes, get The Essential EatingWell Cookbook: Good Carbs, Good Fats, Great Flavors, packed with over 350 recipes like Pizza with White Beans, Prosciutto, and Rosemary.
Serves 8
Ingredients
2 Tbsp. mayonnaise
2 Tbsp. dill pickle relish
2 tsp. Dijon mustard
1/4 tsp. freshly ground black pepper
1/2 cup (about 2 oz.) finely chopped ham steak
1 large hard-boiled egg, finely chopped
3 Tbsp. finely diced celery
2 Tbsp. minced onion
1 English cucumber (about 12”), trimmed
Nutrition Facts (Per Serving)
Calories: 38
Protein: 3 grams
Carbs: 3 grams
Fat: 2 grams
Picture courtesy of Yummy Magazine
A simple way to upgrade an old-school potato salad is to add meat. This recipe doesn’t include much, so you can always add more if you want to go big on protein.
Another way to mix it up is with Greek yogurt instead of mayonnaise, or go with half of each. If you replace all the mayo, the smart replacement will boost the macros by 5 grams of protein per serving.
Serves 4
Ingredients
2 large potatoes, chopped into 1” cubes
1 cup mayonnaise
1 Tbsp. lemon juice
1/4 cup diced ham
2 Tbsp. diced onions
2 Tbsp. diced celery
Chopped fresh parsley, for garnish
Nutrition Facts (Per Serving)
Calories: 374
Protein: 5 grams
Carbs: 44 grams
Fat: 21 grams
Picture courtesy of Shockingly Delicious
Ham pairs well with fruit like melon and pineapple, so why not pomegranate and persimmon? This healthy salad uses winter fruits and Brussels sprouts.
Then it has a combo of lentils and diced ham for protein – over 20 grams per serving.
Serves 2
Ingredients
Winter Ham Salad:
1 cup diced ham
1 Fuyu persimmon, stemmed and diced small
1 cup steamed lentils, cold
8 Brussels sprouts (about 1 cup chiffonade cut)
1/4 cup pomegranate arils, for garnish
Dressing:
1 Tbsp. extra-virgin olive oil
1 tsp. Meyer lemon juice
1/4 tsp. Tabasco sauce (or more to taste)
Nutrition Facts (Per Serving)
Calories: 393
Protein: 23 grams
Carbs: 48 grams
Fat: 14 grams
Picture courtesy of Deep South Dish
The original ham salad comes from Southern cooking. It’s a way to turn some cheap meat and pantry staples into a delicious sandwich filling. And it can also be served as an appetizer with crackers.
Some ham salad recipes require fewer ingredients, whereas this one includes pickles, pimentos, horseradish, and hot sauce for tons of flavor. Either way, it all goes into the food processor to become a high-protein spread.
Serves 4
Ingredients
2 1/2 cups (about 1/2 lb.) smoked or boiled ham, ground
4 sweet gherkin pickles
1/4 cup minced onion
1/8 cup minced celery
1 jar (3 oz.) chopped pimentos, drained
1/4 cup mayonnaise
2 tsp. horseradish
2 tsp. spicy mustard
1 Tbsp. chopped fresh parsley
Dash of hot sauce
Salt and freshly ground black pepper to taste
1/4 tsp. Cajun seasoning (optional)
Nutrition Facts (Per Serving)
Calories: 198
Protein: 11 grams
Carbs: 16 grams
Fat: 11 grams
Picture courtesy of Boar’s Head
If you’re looking for a salad starter to serve with a multi-course meal, try this unique yet easy recipe. It has cranberries, tangerine slices, and smoked ham for an upgrade from a standard green salad.
Looking for a lighter dressing? Make a vinaigrette with yogurt, plus a small drizzle of olive oil. You might also add Dijon mustard and maple syrup to taste.
Serves 4
Ingredients
Salad:
1/2 lb. smoked black forest ham, thinly sliced
2 bunches arugula, stems removed
1/4 small red onion, thinly sliced
1/4 cup cranberries
1 tangerine, sliced
Dressing:
1/4 cup extra-virgin olive oil
2 Tbsp. red wine vinegar
3/4 tsp. sea salt
1/4 tsp. freshly ground black pepper
Nutrition Facts (Per Serving)
Calories: 237
Protein: 11 grams
Carbs: 10 grams
Fat: 18 grams
Picture courtesy of Simple Nourished Living
For a healthy pasta salad, you can add more than vegetables. This one has mushrooms and peas, but it also includes ham and hard-boiled eggs.
The result is a protein-packed pasta salad that makes an awesome lunch of post-workout snack. Make a big portion, and you’ll have a grab-and-go meal ready for when you’re in a rush out the door.
Serves 8
Ingredients
Ham Salad:
4 cups whole-wheat elbow pasta
2 cups sliced button mushrooms
1 3/4 cups frozen peas, thawed
1/4 cup finely chopped sweet onion
1 cup diced ham
2 hard-boiled eggs, chopped
1/2 cup diced cheddar cheese
Dressing:
1 clove garlic
1/4 tsp. salt
1/2 cup buttermilk
1/4 cup low-fat mayonnaise
3 Tbsp. chopped fresh dill
1 Tbsp. distilled white vinegar
Nutrition Facts (Per Serving)
Calories: 306
Protein: 16 grams
Carbs: 41 grams
Fat: 9 grams
Picture courtesy of All Day I Dream About Food
Does eating salad for lunch leave you hungry for an afternoon snack? This one is more substantial with ham, avocado, and hard-boiled eggs.
You’ll be filled up with healthy fats and well-balanced nutrition so you won’t be tempted to sneak an unplanned snack from the vending machine.
Serves 4
Ingredients
Dressing:
1/2 cup fresh cilantro
1/4 cup unsweetened almond milk (or whole milk)
1/4 cup mayonnaise
2 cloves garlic, coarsely chopped
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/8 tsp. chipotle powder
Salad:
1 Tbsp. butter (or coconut oil)
6 oz. Canadian bacon
8 oz. baby spinach
4 hard-boiled eggs, sliced
1 avocado, chopped
Freshly ground black pepper to taste
Nutrition Facts (Per Serving)
Calories: 334
Protein: 18 grams
Carbs: 12 grams
Fat: 25 grams
Picture courtesy of House and Garden
There’s a reason why ham is often baked with honey – there’s something about the flavor that makes it great for savory-sweet pairings. And this simple salad takes full advantage of that.
So you can wow everyone with this great summer salad even though the ingredients do all the work. To reduce the fat, serve the balsamic vinaigrette on the side, and drizzle it on lightly.
Serves 4
Ingredients
6 ripe white peaches
8 slices Parma ham
1 cup baby lettuce leaves
1/4 cup extra-virgin olive oil
1 Tbsp. balsamic vinegar
1/2 tsp. Dijon mustard
1/3 cup pine nuts, toasted
Nutrition Facts (Per Serving)
Calories: 375
Protein: 13 grams
Carbs: 25 grams
Fat: 27 grams
Picture courtesy of Food Done Light
With over 10 grams of protein in about 100 calories, this healthy ham salad is a great bodybuilding snack. The protein isn’t just from the meat either.
You’ll only need five ingredients for this ham salad, including cottage cheese and Greek yogurt. Once it’s combined in the food processor, the result looks like any other recipe – but you’ll know this ham salad is leaner and more nutritious.
Serves 8
Ingredients
1 lb. ham, chopped
1 red bell pepper, chopped
1/2 cup 2% cottage cheese
1/4 cup chopped onion
1/4 cup nonfat plain Greek yogurt
5 basil leaves (or dried seasonings to taste)
Nutrition Facts (Per Serving)
Calories: 115
Protein: 12 grams
Carbs: 4 grams
Fat: 5 grams
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