healthier luncheon meat recipes

Courtney Takabayashi
April 04, 2024

Canned luncheon meat is a staple in many local households and a must-have for hurricane emergency kits. Though it may not be the healthiest protein, it’s still a source of vitamin C, magnesium, and calcium. Here are a few recipes that utilize this beloved Hawaii favorite in a variety of ways. Remember, moderation is key.

When you’re in the mood for a quick, savory, and delicious breakfast, try these mini delightful bites. They can be made ahead of time and are low carb. To increase the nutritional value, add even more veggies such as peppers, mushrooms, and asparagus. 


  • 1 12-oz. can luncheon meat, diced
  • 6 eggs
  • 1 10-oz. package frozen chopped spinach, thawed and squeezed dry
  • 1/2 cup milk
  • 1 cup shredded cheese (we used a mix of cheddar and colby jack)

Preheat oven to 350°F. Grease muffin pan. We used a six-cup muffin pan, but use whatever you have.

In a large bowl, combine all ingredients. Mix well and add to muffin pan, filling about halfway. Be sure not to overfill because the inside and outside might not cook evenly and there may be spillover. 

Bake 20 to 25 minutes, depending on your oven and what size muffin tin you use, until egg mixture is cooked through. To check, stick a toothpick in the center of one of the muffins. If it comes out clean, it’s fully cooked. Cool and enjoy!

Since luncheon meat is already cooked, you can add it to your egg mixture right out of the can. But, if you want a delicious sear, pan fry diced luncheon meat until golden brown before adding it to the egg mixture. 

The recipe yielded 15 regular-sized egg muffins. However, it depends on what kind of muffin pan you have.

These luncheon meat rice bowls are easy to make, delicious, and customizable. They’re perfect for a quick weeknight dinner. Or, use up extra ingredients you have around the kitchen. 


  • 2-3 cups rice, cooked
  • 1 12-oz. can teriyaki flavor luncheon meat, cubed
  • 1 cup shelled edamame
  • 1 avocado, sliced
  • ½ cup carrots, sliced
  • 4 green onions, diced

Sauce and toppings

  • 2 Tbsp. mayonnaise
  • 1 Tbsp. chili sauce
  • Furikake

Divide cooked rice evenly among four bowls.

Pan fry luncheon meat until golden brown. Divide evenly among bowls.

Add edamame, avocado, carrots, and green onions.

In a small bowl, mix chili sauce and mayonnaise. Drizzle on bowls. Sprinkle furikake.

Customize with your favorite ingredients such as cucumbers, onions, ogo, limu, or radishes.

Some people enjoy their poke bowls with brown rice while others must have white rice. It’s up to you!

Since chili sauce is a little too spicy for me, I mixed sweet chili sauce with mayonnaise instead. It was delicious and tangy.

This flavorful and easy dish is the perfect weeknight dinner. The luncheon meat held up surprisingly well and absorbed the delicious fajita flavor. While we used basic fajita veggies, feel free to customize with your favorites.


  • 1 12-oz. can luncheon meat (we used 25% less sodium), cut into strips
  • 1 large onion, cut into strips
  • 1-2 peppers (we used red and yellow), cut into strips
  • 8 oz. mushrooms, sliced
  • 2 Tbsp. olive oil, divided
  • 1 1.25-oz. packet fajita or taco seasoning
  • 8-10 tortillas (we used whole wheat)

Fry luncheon meat strips in half the olive oil until golden brown. Remove from pan. Add the rest of the oil to pan and saute onions, peppers, and mushrooms. Once veggies are cooked to your liking, return luncheon meat to the pan and add fajita or taco seasoning. If the seasoning is clumping, add one tablespoon of water at a time to help distribute the flavor. 

Once everything is incorporated, remove from heat. Wrap fajita mixture in a tortilla and enjoy! 

If you want warm tortillas, you have options:

  • In the oven. Preheat oven to 350°F. Wrap tortillas in aluminum foil and place in oven for 10-12 minutes or until fully heated through. 
  • In the microwave. Place three to four tortillas on a microwave-safe plate and cover with a damp paper towel. Microwave for 30 seconds at a time until heated through.

Add your favorite toppings such as sour cream, cheese, guacamole, or lime juice to your finished fajita.

All that’s left to do is enjoy your very own luncheon meat festival at home!  

More yum
Here are more easy, delicious, and distinctly local recipes for you to try:

brown rice jook
chi chi dango for girls day
grandma sumida’s pork watercress soup
healthier fried noodles
poke nachos
portuguese bean soup
relle lum’s malassadas
pulehu ulu
ulu chowder

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