Rethinking Deli Meat: What the Research Says About Colon Cancer Risk (And What to Eat Instead)

Many people rely on deli meats like turkey, ham, or roast beef for quick, high-protein meals. While convenient, these processed meats are linked to increased colorectal cancer risk. Fortunately, there are healthier, high-protein alternatives that are easy to prepare at home.

One of the best upgrades is using blended cottage cheese instead of mayonnaise. It creates the same creamy texture while boosting protein, reducing saturated fat, and improving overall nutrition.

Why Limit Deli Meat?

Processed meats—including deli meat, bacon, ham, sausages, and salami—are classified as carcinogenic to humans by the World Health Organization and the International Agency for Research on Cancer due to strong evidence linking them to colorectal cancer.

Research shows:

• Eating 50 grams of processed meat daily (about 2–3 slices of deli meat) increases colorectal cancer risk by approximately 18%

• Processed meats are classified as Group 1 carcinogens, meaning there is sufficient evidence they can cause cancer in humans.

• A large meta-analysis of 60 prospective studies found processed meat consumption significantly increased risk of colorectal, colon, and rectal cancer.

• Nitrites and nitrates used in processing can form carcinogenic compounds in the digestive tract.
  
  

This doesn’t mean you can never eat deli meat—but limiting intake and choosing fresh, minimally processed proteins more often supports long-term colon health.

Why Use Cottage Cheese Instead of Mayo?

Blended cottage cheese is an excellent substitute for mayonnaise because it provides more protein and beneficial nutrients.

A ½-cup serving of cottage cheese provides:

• About 14 grams of protein

• Calcium, phosphorus, and vitamin B12

• Low fat and relatively low calories
  

Protein also supports muscle maintenance, fullness, and overall metabolic health.

How to Make Blended Cottage Cheese Base

Ingredients

• 1 cup cottage cheese

Instructions
Blend for 30–60 seconds until smooth and creamy. The texture becomes similar to mayonnaise and works perfectly in tuna, chicken, or egg salad.

High-Protein Tuna Salad with Chickpeas and Dill

This refreshing tuna salad provides protein, fiber, and heart-healthy nutrients. Chickpeas add texture and additional plant-based protein.

Ingredients

• 1 can tuna (in water), drained

• ¾ cup blended cottage cheese

• ¼ cup chickpeas, rinsed and drained

• 1 celery stalk, chopped

• 1 tablespoon fresh dill or dill relish

• 1 teaspoon lemon juice

• Black pepper, to taste
  

Instructions

1. In a medium bowl, combine the tuna, chickpeas, celery, and dill.

2. Add the blended cottage cheese and lemon juice.

3. Mix until well combined.

4. Season with black pepper to taste.

5. Refrigerate for 20–30 minutes before serving.

Protein: ~30–35 grams per serving

Serving ideas: Serve in lettuce wraps, on whole grain toast, with crackers, or over a salad.

High-Protein Buffalo Chicken Salad

This flavorful, high-protein chicken salad has a spicy kick and is perfect for quick lunches or meal prep.

Ingredients

• 1 cup cooked shredded chicken

• ¾ cup blended cottage cheese

• 2 tablespoons buffalo sauce

• ¼ cup diced celery

• Optional: garlic powder or ranch seasoning, to taste

Instructions

1. In a bowl, combine the shredded chicken and celery.

2. Add the blended cottage cheese and buffalo sauce.

3. Mix until evenly combined.

4. Add garlic powder or ranch seasoning if desired.

5. Chill before serving for best flavor.
   

Protein: ~35–40 grams per serving

Serving ideas: Serve in wraps, lettuce cups, sandwiches, or with vegetables.

Classic High-Protein Chicken Salad

This classic version is creamy, satisfying, and perfect for meal prep without relying on processed ingredients.

Ingredients

• 1 cup cooked chicken breast, diced or shredded

• ¾ cup blended cottage cheese

• ¼ cup celery, chopped

• 1 teaspoon Dijon mustard

• Optional: 1–2 tablespoons chopped nuts

• Salt and pepper, to taste

Instructions

1. In a bowl, combine the chicken, celery, and Dijon mustard.

2. Add the blended cottage cheese and mix well.

3. Stir in nuts if using.

4. Season with salt and pepper to taste.

5. Refrigerate for 20–30 minutes before serving.

Protein: ~35 grams per serving

Serving ideas: Serve on whole grain bread, in lettuce wraps, or over greens.

High-Protein Egg Salad

This egg salad is rich in protein and nutrients while being lighter than traditional mayonnaise-based versions.

Ingredients

• 4 hard-boiled eggs, chopped

• ½ cup blended cottage cheese

• 1 teaspoon mustard

• 1–2 tablespoons chopped chives or green onion

• Salt and pepper, to taste

Instructions

1. Place chopped eggs in a bowl.

2. Add blended cottage cheese, mustard, and chives or green onion.

3. Mix gently until combined.

4. Season with salt and pepper to taste.

5. Refrigerate for 20–30 minutes before serving.
   
   

Protein: ~25–30 grams per serving

Serving ideas: Serve on toast, in lettuce cups, with crackers, or with vegetables.

Healthier Alternatives to Deli Meat

Instead of processed deli meats, try these whole-food protein sources:

• Rotisserie chicken

• Fresh grilled or baked chicken breast

• Tuna or salmon

• Egg salad

• Homemade chicken or tuna salad

• Beans paired with animal protein
  
  

These options provide high-quality protein without the cancer risk associated with processed meats.

Benefits of Switching to Fresh Protein Sources

Replacing deli meat with fresh protein options can help:

• Reduce exposure to carcinogenic compounds

• Improve overall diet quality

• Increase protein intake

• Support muscle maintenance

• Improve fullness and appetite control

• Support long-term colon health

Final Thoughts

Limiting processed deli meat and choosing fresh protein sources is an evidence-based step to support long-term health. Using blended cottage cheese as a base for tuna, chicken, or egg salad is a simple way to boost protein while avoiding processed ingredients.

Small changes—like swapping deli meat for homemade high-protein salads—can have meaningful health benefits over time.

References

World Health Organization. (2015). Cancer: Carcinogenicity of the consumption of red meat and processed meat.
https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat

International Agency for Research on Cancer. (2015). IARC monographs evaluate consumption of red meat and processed meat.
https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf

World Cancer Research Fund International. (2018). Diet, nutrition, physical activity and colorectal cancer.
https://www.wcrf.org/dietandcancer/colorectal-cancer/

Bouvard, V., Loomis, D., Guyton, K. Z., et al. (2015). Carcinogenicity of consumption of red and processed meat. The Lancet Oncology, 16(16), 1599–1600.
https://www.sciencedirect.com/science/article/pii/S1470204515004441

U.S. Department of Agriculture. (2024). FoodData Central: Cottage cheese nutrition profile.
https://fdc.nal.usda.gov