{"id":32377,"date":"2022-11-15T00:57:58","date_gmt":"2022-11-15T00:57:58","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32377"},"modified":"2022-12-20T20:03:58","modified_gmt":"2022-12-20T20:03:58","slug":"how-to-build-a-healthy-charcuterie-board","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-build-a-healthy-charcuterie-board\/","title":{"rendered":"How to Build a Healthy Charcuterie Board That Everyone Will Love"},"content":{"rendered":"

Prepping for a party? Experts share how to build a healthy charcuterie board (plus five drool-worthy recipes).<\/em><\/p>\n\n\n

Let\u2019s be real: A party isn\u2019t really a party without a charcuterie board. Nothing brings guests together like a delicious spread that everyone can enjoy. And while charcuterie boards are having a major moment (seriously, have you seen all of the board ideas on social media<\/a>?), there isn\u2019t much conversation about their nutritional value.<\/p>\n\n\n

Of course, charcuterie boards are typically served at parties, which is a time to indulge and enjoy your food\u2014so there\u2019s no need to stress too much about it. \u201cCharcuterie boards are not an everyday meal for most,\u201d says Gaby Vaca-Flores, RDN, CLE<\/a>, education specialist at HUM Nutrition. \u201cWith that said, it\u2019s perfectly fine to indulge in your favorite meats and cheeses in moderation without guilt.\u201d<\/p>\n\n\n

Still, if you\u2019d like to know how to build a healthy charcuterie board, we\u2019re here to help. With just a few small swaps, you can turn your favorite party food into a nutritious (but still delicious) snack or meal. We tapped experts to get their best tips for how to build a healthy charcuterie board (and rounded up our favorite healthy charcuterie board ideas).<\/p>\n\n\n

What Is a Charcuterie Board?<\/h2>\n\n\n\n
\"healthy<\/figure>\n\n\n

Technically speaking, charcuterie refers to a branch of cooking dedicated to prepared meats. While the method of using salt to cure meats has been around since ancient times, it was the French who modernized the practice into preparing charcuterie boards.<\/p>\n\n\n

Of course, we know that charcuterie boards typically don\u2019t solely include meats. \u201cA charcuterie board serves as an appetizer or snack board of cheeses, cured meats, and other finger foods like crackers or dried fruits,\u201d explains Vaca-Flores.\u00a0<\/p>\n\n\n

Despite these widely-accepted guidelines, you can put anything you want on your charcuterie board. \u201cWhen making a board, there are no rules for perfection, except to use what you have, and enjoy it with your family and friends,\u201d says Sandy Coughlin<\/a>, a charcuterie expert, creator of Reluctant Entertainer<\/a>, and author of Big Boards and More.<\/em><\/a><\/p>\n\n\n

Charcuterie boards have skyrocketed in popularity over recent years, with celebrities claiming them as a favorite food (Florence Pugh <\/a>says it\u2019s one of her go-to meals) and social media users getting creative with the trend (the hashtag #charcuterieboard has over 1.2 billion views on TikTok).\u00a0<\/p>\n\n\n

\u201cI think that charcuterie boards are popular because they are fairly easy to assemble, customizable and they taste good too,\u201d Vaca-Flores says. \u201cNot to mention, they are very aesthetic.\u201d (For real, check out some of the boards on TikTok. We\u2019re mesmerized.)<\/p>\n\n\n

Are Charcuterie Boards Healthy?<\/h2>\n\n\n

Charcuterie board stans might not love this answer. Despite the mix of protein<\/a>, fats, and carbs, charcuterie boards aren\u2019t always the healthiest choice. That\u2019s mainly due to the highly-processed, high-sodium meats that usually go on the board (think: salami or prosciutto). Still, charcuterie boards are totally customizable, which means you can make them healthy with a few tweaks to the traditional formula.<\/p>\n\n\n

How to Build a Healthy Charcuterie Board<\/h2>\n\n\n\n
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So, how exactly do you make a charcuterie board healthy? Experts share their best tips, below.<\/p>\n\n\n

Use Whole Grains<\/h3>\n\n\n

What\u2019s a charcuterie board without crackers? Swap out your typical choices for whole grains for a healthier board. Use whole-grain crackers, pretzels, or sliced white bread. \u201cWhole grains are usually higher in fiber<\/a> than their refined counterparts which can help you feel fuller faster\u2014hence, better portion control while enjoying your charcuterie board,\u201d Vaca-Flores says. Plus, research<\/a> shows that consuming whole grains is associated with reduced risks of cardiovascular disease and all-cause mortality.\u00a0<\/p>\n\n\n

Look for Lean, Low-Sodium Meats<\/h3>\n\n\n

All those cured meats\u2014while delicious\u2014can be high in sodium. Too much sodium can lead to detrimental health issues like heart issues, kidney disease, high blood pressure, and more, per the American Heart Association<\/a>. In the short term, excess sodium consumption can cause water retention, which can lead to puffiness and bloating<\/a> (not ideal if you\u2019re at a party!). To help with this, swap out the majority of the cured meats for lean, low-sodium proteins instead.\u201cI suggest looking for low-sodium turkey whenever possible and keeping your favorite cured meats at a minimum.\u201d (Pro tip: If you\u2019re heading to a party, try taking a digestive enzyme like HUM\u2019s Flatter Me<\/a> to get ahead of any bloating.)<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t2854 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Flatter Me<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\t$27<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n

Health-ify Your Dips<\/h3>\n\n\n

When it comes to charcuterie, nothing pulls a board together more than a delicious dip (or two or three). Still, there are ways to make them healthy while maintaining a delicious flavor. For example, try swapping cream- or cheese-based drips for a Greek yogurt dip instead. Not only will it significantly reduce the fat and sodium content, but it will also pack a punch of protein (which will help you feel fuller longer). Homemade or store-bought hummus is also packed with protein and fiber.<\/p>\n\n\n

Roast Your Veggies<\/h3>\n\n\n

One way to get your guests to eat more veggies? Roast them. Roasted tomatoes, cauliflower, sweet potato, or butternut squash are all delicious options that will bring extra flavor (and nutrients) to your charcuterie board.<\/p>\n\n\n

Substitute Cheese With Nuts<\/h3>\n\n\n

Stay with us here: Swapping *some* of the cheese for nuts is a simple way to make a healthy charcuterie board. \u201cThere\u2019s no doubt that cheese is the star of the charcuterie board,\u201d Vaca-Flores says. \u201cBut replacing some cheese options with nuts and fruits can help reduce the amount of saturated fats on your board with healthier fat options.\u201d<\/p>\n\n\n

Opt for Fresh Fruit<\/h3>\n\n\n

Dried fruits are a classic charcuterie board ingredient. While they\u2019re delicious, they\u2019re also extremely high in sugar. Swap your dried fruits for fresh ones instead (think: grapes, blueberries, blackberries, or apples). They\u2019ll still offer a yummy sweet-savory flavor profile without too much sugar.<\/p>\n\n\n

Select Low-Fat Vegan Alternatives<\/h3>\n\n\n

Yes, vegans can still enjoy a full-on charcuterie board. Thanks to innovative meat and cheese substitutes, there are more options than ever. Just be sure to check the nutrition facts on the back of the packages: Some of these options are high in saturated fat and sodium. Opt for items that have a moderate amount of fat and have protein as well. Look for low-fat meat substitutes, like Hungry Planet. Or, look for a cleaner ingredient list (read: free of additives), like Miyoko vegan cheese.<\/p>\n\n\n\n

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Healthy Charcuterie Board Ideas<\/h2>\n\n\n

Feeling inspired to build a healthy charcuterie board? Here are a few of our favorite ideas, straight from the pros.<\/p>\n\n\n

Reluctant Entertainer\u2019s Healthy Cheese Board<\/h3>\n\n\n\n
\"healthy
Photo: Reluctant Entertainer<\/figcaption><\/figure>\n\n\n

Need some help putting together a healthy charcuterie board? Look no further than Coughlin\u2019s Healthy Cheese Board recipe<\/a>. This has healthy, crunchy veggie ideas (peep the cheese-and nut-filled endive boats), plus dip suggestions. Follow along and prepare to blow your loved ones away at your next party.<\/p>\n\n\n

Fruit & Spicy Cheese Board<\/h3>\n\n\n\n
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\u201cMy go-to charcuterie board always includes grapes (because they\u2019re one of my favorite fruits), candied almonds, prosciutto (in moderation), Ritz crackers (the whole wheat kind), Trader Joe\u2019s Blueberry Fields hard cheese, a spicier cheese like Pepper Jack, and a spreadable cheese for variety,\u201d Vaca-Flores says. \u201cDepending on the event, I\u2019ll serve this on a proper cheese board or make charcuterie kabobs for better portion control (minus the spreadable cheese, of course).\u201d<\/p>\n\n\n

Reluctant Entertainer\u2019s Fall Cobb Salad Board<\/h3>\n\n\n\n
\"healthy
Photo: Reluctant Entertainer<\/figcaption><\/figure>\n\n\n

A charcuterie board doesn\u2019t just have to be the standard meat, cheese, and veggie combo you\u2019ve seen everywhere. Case in point: This fall cobb salad board<\/a>. Filled with flavors like tomatoes, beets, bacon, hazelnuts apples, and balsamic dressing, it\u2019ll make everyone\u2019s mouth water. Plus, the chicken and egg add some protein to keep everyone satisfied.<\/p>\n\n\n

Reluctant Entertainer\u2019s Epic Vegan Charcuterie Board<\/h3>\n\n\n\n
\"healthy
Photo: Reluctant Entertainer<\/figcaption><\/figure>\n\n\n

Serve up your favorite crunchy veggies alongside some delicious vegan meatballs, crackers, and dip (of course) for an absolutely epic vegan-friendly charcuterie board<\/a>. Want to kick it up a notch? Look for yummy vegan cheeses at the grocery store to round this recipe out.<\/p>\n\n\n

Reluctant Entertainer\u2019s Vegetarian Burrito Bowl Board<\/h3>\n\n\n\n
\"healthy
Photo: Reluctant Entertainer<\/figcaption><\/figure>\n\n\n

Spice up your spread with this burrito bowl board<\/a>. It\u2019s filled with saucy beans, rice, pico de gallo, pickled red onion, crunchy cabbage, and creamy avocado. We\u2019re not drooling. If you want to add some meat, try using baked lean chicken pieces.<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Prepping for a party? Experts share how to build a healthy charcuterie board (plus five drool-worthy recipes). Let\u2019s be real: A party isn\u2019t really a party without a charcuterie board. Nothing brings guests together like a delicious spread that everyone can enjoy. And while charcuterie boards are having a major moment (seriously, have you seen […]<\/p>\n","protected":false},"author":70,"featured_media":32385,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,820],"tags":[198,369,329],"coauthors":[21927],"class_list":["post-32377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes","tag-food","tag-healthy-eating","tag-recipes"],"acf":[],"yoast_head":"\nHow to Build a Healthy Charcuterie Board (Plus 5 Delicious Recipes) | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Prepping for a party? Experts share how to build a healthy charcuterie board (plus five drool-worthy recipes).\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/how-to-build-a-healthy-charcuterie-board\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Build a Healthy Charcuterie Board That Everyone Will Love\" \/>\n<meta property=\"og:description\" content=\"Prepping for a party? 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