The holidays are my favorite time of year; cozy sweaters, sparkling lights, laughter that fills the house, and of course, good food. Every year I get requests from my family to bring a charcuterie board to holiday gatherings. I love being able to get creative and add flavors that will please any palate.

But creating a healthy charcuterie board takes a little know-how.

Many pre-made charcuterie boards and ideas you see online tend to lean heavily on salty, creamy, high saturated fat, and ultra-processed foods. Don’t get me wrong, there’s nothing wrong with enjoying a few treats during the holidays! But it’s just as easy (and delicious) to put together a charcuterie board that looks festive, tastes amazing, and helps you feel good long after the party ends.

For your holiday celebrations this year, try to focus on building a charcuterie board that celebrates color, freshness, and balance. It’s a little twist on tradition, inspired by the philosophy of Seattle Sutton’s Healthy Eating: simple, wholesome, real food.

Dietitian's Guide to a Healthy Charcuterie Spread

When brainstorming what to put on your charcuterie board, focus on variety and vibrancy. Each item should offer something unique: crunch, creaminess, sweetness, or spice. The goal is to pair together different textures and flavors while still feeling light, nourishing, and festive.

Here Are Some of My Favorite Additions:

White Bean Hummus   

Smooth, satisfying, and protein-packed. It’s the perfect alternative to heavier cheese spreads and creamy dips. I like to blend white beans with a drizzle of olive oil, lemon juice, garlic, and a touch of rosemary. It’s earthy, elegant, and heart-healthy.

Heart Health & Weight Management Tip: Beans are naturally low in saturated fat and high in fiber, which can help lower cholesterol levels and support steady energy. The protein and fiber also help you feel full longer, which supports healthy weight management.

Fresh-Cut Veggies

Adding different colors with fresh veggies will brighten up the board visually and add nutrient-rich foods. Think crisp bell peppers, cucumber rounds, carrot sticks, cherry tomatoes, and snap peas. They add crunch and freshness and when paired with the hummus, they’re irresistible.

Kidney & Diabetes Tip: Fresh vegetables are naturally low in sodium and carbohydrates, making them great for kidney health and blood sugar control.

Unsalted Nuts (or Seeds)

Nuts add a lovely texture and a dose of healthy fats; just make sure they are unsalted. Almonds, walnuts, and pistachios are my go-tos. They give that satisfying crunch without the sodium overload of typical party mixes. When heading to a party with my son, who has a nut allergy, I swap nuts for a variety of seeds such as sunflower and pumpkin.

Kidney & Weight Management Tip: Stick to small portions (about a handful) since nuts are dense and high in calories. For those managing kidney disease, check with your dietitian about portion sizes as some nuts and seeds are higher in potassium and phosphorus.

Fresh Fruit

A few clusters of grapes, pear slices, or clementine sections, or pomegranate seeds balance out the savory flavors and bring a natural sweetness. Fruit also adds hydration and color; two things every good board needs more of during the holidays. For a quick and simple dip, try Seattle Sutton’s peanut butter yogurt dip by mixing low-fat vanilla yogurt and natural peanut butter together. I love this dip for a protein-rich and subtly sweet pairing with the fruit.

Diabetes Tip: Watch your portions of fruit. While healthy, they are still a carbohydrate and will raise your blood sugar. Pairing fruit with protein and healthy fat (like peanut butter yogurt dip) helps stabilize glucose levels.

Crispy Roasted Chickpeas

My secret weapon! These are crunchy, savory, and full of protein and fiber. I roast mine with olive oil and a sprinkle of smoked paprika, garlic powder, and a little cumin. They’re a fantastic stand-in for chips or typical processed, salty crackers.

Weight Loss & Diabetes Tip: Chickpeas are low in fat and high in fiber and protein, which helps regulate blood sugar and keeps you satisfied.

Whole Grain or Seed Crackers

If you love having something to stack and spread, choose whole grain or seed-based crackers. Check the ingredients and make sure you see the word “whole” in the beginning of the ingredient list and look for ones that have at least 1 gram of fiber for every 10 grams of total carbohydrates per serving. These types of crackers can add heartiness while staying light and nourishing.

Heart Health Tip: Whole grains can help lower LDL “bad” cholesterol.

Charcuterie Board Ingredients I Suggest Skipping (Or Limiting)

While traditional boards often feature piles of processed meats and creamy cheese, these can sneak in a lot of sodium, saturated fats, unhealthy ingredients, and refined carbs. These are things most of us get too much of during the holidays already.

Processed Meats

Cured meats like salami, pepperoni, and prosciutto might be staples on traditional boards, but they’re loaded with sodium, nitrates, and saturated fats. These preservatives and salts can raise blood pressure and promote inflammation. The effect on blood pressure and fluid retention in high sodium foods can strain both the heart and kidneys. Not exactly the holiday cheer we’re going for!

High-Fat Cheeses

Cheese adds richness and a little bit is fine, but with a cheese heavy charcuterie board you’re likely to eat much more than you intend. A few bites can quickly add up to more calories and saturated fat than you realize. If you include choose, opt for small portions of lighter cheeses.

High Salt Crackers and Processed Snacks

Many crackers are made with refined flour and excess salt and some even hide added sugars. These can lead to a quick blood sugar spike followed by a crash. If you want to include some crackers, opt for whole grain pita chips, seed crackers, or low-sodium varieties.

Salted or Candied Nuts

Nuts are great in moderation, but the salted and honey-roasted, or candied versions are often coated in added oils, sugar, and sodium. This turns an otherwise heart-healthy snack into a hidden calorie bomb. If you want to add some flavor, roast your nuts before serving and sprinkle with a bit of cinnamon or rosemary before serving.

Sweet Dessert Dips

Chocolate spreads, caramel dips, or marshmallow fluff might sound fun, but they’re mostly sugar and fat, with little nutritional value. You may feel like you are making a better choice by dipping fruit in one of these delicious dips, but you are covering up the naturally sweet flavor of the fruit and adding a lot of calories. Stick with yogurt-based dips or enjoy fruit on its own.

Boards Without Fresh Foods

Some charcuterie boards rely solely on packaged meats, cheeses, and crackers with not a fresh thing in sight. While these may look elegant, they lack the nutrients, fiber, and hydration that comes from fresh fruits and veggies. Always include colorful produce to balance the richer foods we all enjoy over the holidays.

My Final Thoughts

Creating a healthy charcuterie board isn’t about giving up holiday flavors, it’s about adding more of the good stuff. When you fill your table with fresh, colorful, nourishing foods, you’re not just making better choices, you’re setting the tone for a season of mindful celebrations.

At Seattle Sutton’s Healthy Eating, we believe healthy holidays are about balance, not restriction. It’s about finding ways to celebrate with foods that energize, comfort, and support your health – whether your goals are heart health, managing diabetes or kidney disease, or reaching and maintaining a healthy weight.

Our team of registered dietitians (including me!) are passionate about helping people enjoy wholesome, delicious meals that fit seamlessly into real life – holidays included.

So this year, let your board reflect what the season is truly about: sharing, connection, and care for yourself and others. With a little creativity and a focus on fresh, simple ingredients, you can enjoy all the festive flavors of the holidays in a way that nourishes both body and spirit.