How to Make Ham Salad Less Salty – Tips to Tame the Sodium

Ham salad makes for a tasty and protein-packed sandwich filling or snack However, the combination of cured ham and mayonnaise can sometimes lead to an overly salty result If you love ham salad but find some recipes too salty for your taste, don’t despair! There are several easy ways to cut down on the sodium and make your ham salad less salty.

In this article, we’ll go over some simple tricks and ingredient swaps to reduce the saltiness of ham salad. With just a few tweaks, you can still enjoy the classic flavors of this classic dish while keeping it tasting fresh and light. Read on to learn how to effortlessly make your ham salad less salty!

How Ham Salad Gets Salty

Before we get into the solutions, let’s look at why ham salad ends up so salty in the first place There are two main contributors here

• Cured Ham: Traditional deli ham and cured ham products contain lots of sodium from the curing process. This helps preserve the meat and give it flavor. But all that sodium gets transferred straight to your ham salad.

• Mayonnaise: Commercially prepared mayonnaise also contains a fair amount of salt. The combination of salty mayo and salty ham can add up fast.

So to make your ham salad less salty, you’ll need to address both components Let’s start with some simple swaps and tricks to minimize the saltiness of the ham itself.

Use Low-Sodium Ham

An easy first step is to simply use lower sodium ham. There are many reduced sodium and low-sodium deli ham options available these days. Brands like Oscar Mayer Deli Fresh and Applegate Farms make low-sodium ham slices and dices. Or check the nutrition labels on your store’s deli counter ham options and select one that’s lower in sodium.

You can also use leftover fully-cooked ham, like a boneless ham steak. Opting for whole, unprocessed cuts of ham generally yields less sodium than pre-packaged deli ham. While using lower sodium ham may seem obvious, it makes a big difference!

Rinse Salted Ham

If you want to stick with your favorite brand of cured deli ham, try rinsing it before using it in ham salad. Run the ham under cool water and rub lightly with your fingers to help remove some of the surface salt. Pat dry with paper towels before dicing or chopping.

Rinsing can reduce the sodium content by up to 20% according to some sources. It’s super easy to do and washes away some of that salt while keeping the smoky ham flavor.

Soak Ham in Water

For even more salt removal, try soaking diced ham in water before making your ham salad. Simply place diced ham in a bowl, cover with cold water, and refrigerate for 1-2 hours. Drain, rinse, and pat dry.

Soaking draws out salt from within the ham rather than just rinsing off the surface. Just be sure to soak in the refrigerator, not at room temperature, for food safety.

Use an Acidic Ingredient

Add an acidic ingredient like lemon juice, lime juice, vinegar, or tomato to your ham salad. The acid helps neutralize the perception of saltiness. Start with just a tablespoon or two of acidic ingredient and mix into your ham salad. Taste and add more if needed.

Lemon juice is probably the most complementary to ham salad, but red wine vinegar or rice vinegar also work well. For a fun twist, use a fruit jam or chutney in place of plain vinegar or juice.

Use Low-Sodium Mayo

Now let’s tackle cutting down the sodium from the mayonnaise. There are a few easy options here:

• Low-sodium mayo: Brands like Hellmann’s Simply Best Light Mayonnaise are specifically made with less sodium than regular mayo. Using a low-sodium mayo is the simplest swap.

• Greek yogurt: Substitute plain nonfat Greek yogurt for about half the mayo. The yogurt adds creaminess and cuts the sodium.

• Avocado: Mashed avocado can stand in for mayo too. Bonus – it adds creaminess and healthy fats. Mash 1-2 avocados with lemon juice as your mayo replacement.

• Cottage cheese: Blended cottage cheese is an unexpected mayo alternative. Blend 1 cup cottage cheese, 1 tablespoon lemon juice and 1/4 cup milk until smooth.

Boost Flavor with Herbs

Adding lots of fresh herbs and spices is another great way to punch up ham salad flavor so less salt is needed. Chopped parsley, dill, chives, tarragon, oregano, and other fresh herbs are all fantastic in ham salad.

Spices like pepper, paprika, mustard powder, ginger, and crushed red pepper also add lots of flavor. Amp up the spices and herbs to offset reducing salt.

Dilute with Vegetables

Bulk up your ham salad with extra vegetables to dilute the salty flavor. Diced celery, shredded carrot, fresh spinach, chopped bell pepper, and minced onion all add texture and moisture. The more veggies you add, the less salty the ham will taste.

Other Handy Tips

• Use low-sodium chicken or vegetable broth instead of water when mixing your ham salad. It adds extra flavor so you don’t need as much salt.

• Rinse and drain canned beans well before adding to ham salad. The bean brine can make it salty.

• Mix in some plain Greek yogurt or cottage cheese for a creamy, less salty base.

• Add sweet elements like chopped apple, raisins, dried cranberries, or maple syrup to balance salty flavors.

• Make sure you’re using unsalted butter in your ham salad. Salted butter can send it over the top.

Putting it All Together

Here is an example recipe for ham salad with less sodium that puts all these tips into action:

Less Salty Ham Salad

• 1 pound low-sodium ham, diced
• 1⁄2 cup Greek yogurt
• 1⁄4 cup low-sodium mayonnaise
• 2 stalks celery, diced
• 1⁄4 cup sweet onion, minced
• 2 tablespoons fresh dill, chopped
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1⁄4 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Rinse ham under cool water. Allow to drain briefly.
2. In a medium bowl, stir together yogurt, mayo, celery, onion, dill, mustard, lemon juice and garlic powder until combined.
3. Add ham and stir gently until evenly mixed.
4. Taste and season with small amounts of salt and pepper until it reaches your desired flavor.
5. Refrigerate ham salad for 1-2 hours before serving to allow flavors to blend.