8 Steps for Making a Healthier Charcuterie Board

Charcuterie boards are a popular party dish, often featuring cured meats, rich cheeses, and salty crackers. The classic charcuterie board can be high in sodium, saturated fats, and refined carbohydrates, lacking balanced nutrition. Charcuterie boards have the potential to offer flavorful, colorful, and nutritious snacking with health-promoting ingredients.

Include fresh fruits and vegetables to add bright color, new textures, fiber, antioxidants, and vitamins and minerals. Choose whole grains, lean proteins, and low-sodium cheeses and nuts for your board to provide protein, complex carbohydrates, and heart-healthy fats. You can also get creative with plant-based proteins, dips, and more to create a visually appealing board your guests will enjoy.

1. Start With Whole Grain Crackers

Crackers are the main starch in a charcuterie board, complementing cheese, dips, and meats. Opt for crackers with "whole grain" as the first ingredient to increase the fiber content of your board. Whole grain crackers typically have about 3 grams of fiber per 1-ounce (28-gram) serving, around 11% of the Daily Value (DV).

Whole grain products contain all three parts of the grain: the bran, germ, and endosperm. The bran (outer layer) contains antioxidants, B vitamins, and fiber. The germ (innermost part) provides B vitamins, some protein, minerals, and healthy fats. The middle part (endosperm) mostly contains starch, along with proteins and small amounts of vitamins and minerals. The endosperm is what's left over when grains are refined (processed).

2. Include Lower-Sodium Cheeses

Many people monitor their sodium intake because it may increase the risk of high blood pressure. Charcuterie boards can be high in sodium due to staple ingredients like cheese, crackers, cured meats, and nuts. Look for varieties containing 140 milligrams of sodium or less per serving for lower-sodium cheese options.

A 1-ounce slice of regular cheddar cheese contains 183 milligrams of sodium. Lower-sodium cheese options include:

• Low-sodium cheddar cheese: 5.88 milligrams (mg) of sodium per 1-ounce (oz) slice
• Swiss cheese: 52 mg per 1 oz
• Semi-soft goat cheeses: 118 mg per 1 oz
• Soft goat cheese: 130 mg per 1 oz
• Mozzarella: 138 mg per 1 oz

3. Choose Lean Proteins

While cured meats like prosciutto and salami are traditional charcuterie staples, they tend to be high in sodium. To create a healthier board, choose lean proteins over higher-fat proteins to reduce your total sodium and saturated fat intake.

Turkey and chicken generally contain less sodium and fat than cured meats (with even less sodium in fresh cuts). Another option is hard-boiled eggs, which provide protein, B vitamins, and choline. Tuna salad with light mayo or plain Greek yogurt and seasonings provides protein rich in omega-3s.

Try steamed fiber- and protein-packed edamame with sea salt or seasonings like chili flakes or garlic powder for a plant-based option. Other plant-based proteins include pan-seared tofu (firm or extra-firm works best) and tempeh, a fermented food made from soybeans.

4. Add Nutrient-Dense Dips

Try nutritionally-packed dips like hummus on your charcuterie board. Classic hummus is made from chickpeas, tahini, olive oil, garlic, lemon juice, and salt. Legumes like chickpeas are good sources of protein, fiber, B vitamins, and minerals like iron and potassium.

Another nutritious dip option is an avocado dip or guacamole. Avocados are rich in heart-healthy monounsaturated fats, fiber, potassium, and B vitamins.

5. Incorporate Unsalted or Low-Sodium Nuts

Incorporate unsalted or low-sodium nuts to add a crunchy texture and heart-healthy unsaturated fats to your charcuterie board. Options include almonds, Brazil nuts, cashews, pecans, pistachios, and walnuts.

Peanuts, which are technically legumes but are commonly grouped with nuts, offer a budget-friendly choice. You can also include nut butter or sunflower seed butter for an additional healthy dip option.

6. Add Vibrant Vegetables

Vegetables add color and texture, as well as fiber, antioxidants, and essential nutrients to a charcuterie board. Dip-friendly vegetables (crudités) add more plant-based options to your spread. Include a variety to add visual appeal.

Some options include:

• Bell pepper strips
• Broccoli florets
• Carrot sticks
• Cauliflower florets
• Celery sticks
• Cucumber slices
• Grape or cherry tomatoes
• Radish slices
• Snap peas

7. Toss in Fresh Fruits

Boost the flavor and nutrition profile of your charcuterie board by adding fruits. Fresh fruits are rich in health-protective antioxidants, fiber, and vitamins and minerals like potassium and vitamin C. They also have a natural sweetness that can help balance other flavors on the board.

Quick options like berries, cherries, and grapes require little prep, while thinly sliced apples and pears pair well with cheese and crackers. To prevent apples and pears from browning, soak the slices in water mixed with a tablespoon or two of lemon juice for a few minutes, then pat dry.

8. Go for Dark Chocolate

Dark chocolate offers less sugar and more antioxidants than milk chocolate. Its rich, bittersweet flavor enhances the charcuterie board while allowing for small servings that satisfy sweet cravings without overindulging. Add dark chocolate squares or melted dark chocolate to use as a dip.

Food Safety Tips

Gathering around a charcuterie board to enjoy finger foods and conversation can create a perfect environment for spreading germs. Here are some tips to help reduce the spread of germs when preparing and serving a charcuterie board:

• Wash your hands thoroughly before prepping and arranging the food on the board
• Make sure your prep space surfaces and utensils are clean
• Rinse fruits and vegetables before serving
• Serve cold foods like cheese, meats, and dips on ice or place them in the refrigerator until ready to serve
• Provide individual plates
• Supply toothpicks or tongs to pick up items, minimizing hand contact with food
• Encourage handwashing or provide hand sanitizer for guests to use before serving themselves
• Use a cover or lid for your charcuterie board, especially when dining outdoors
• Consider serving smaller portions and refreshing them as needed

A Quick Review

Charcuterie boards are a popular party dish, often made of meats, cheeses, and crackers. A classic charcuterie board can be high in sodium and lack balanced nutrition. You can create a more nutritious board by choosing low-sodium meats and cheese, opting for whole-grain crackers, and prioritizing healthful fruits and vegetables.

Remember to prioritize food safety when serving your board to avoid spreading germs; your guests will appreciate the extra care.