Can Pregnant Women Eat Lunchables, Reuben Sandwiches, and Other Deli Lunches?

If you’re standing in the kitchen right now, sandwich half-made, wondering whether to put that turkey back in the fridge — here’s the quick version: it’s not really about what kind of deli meat you’re eating, it’s about how hot it is. Cold cuts straight from the package, like the turkey or ham tucked into a Lunchable, come with a real listeria risk. A Reuben, though, is usually a safe bet, simply because it’s served hot. So if you remember one thing from this whole article, let it be this: steaming hot is safe, cold is a gamble.

Now let’s talk through why that is, and how you can still enjoy the lunches you’re craving without spending the whole meal second-guessing yourself.

Why Deli Meat Gets Singled Out

It’s a little strange, honestly — the bread’s fine, the cheese is fine, the mustard is fine. It’s the meat that’s the problem child here. Deli meat can carry a bacteria called Listeria monocytogenes, and unlike most food-poisoning bugs, this one doesn’t mind the fridge. It can quietly grow inside vacuum-sealed packages over time, which is part of what makes it so sneaky.

For most people, eating contaminated deli meat is a non-event — maybe a rough day, maybe nothing at all. But pregnancy shifts your immune system into a lower gear on purpose, to protect the baby, and that leaves you around ten times more likely to actually get sick from listeria than you’d be otherwise. The CDC has been pretty direct about what that can mean in a worst-case scenario: miscarriage, stillbirth, premature labor, or a serious infection in a newborn. It’s a lot of risk to carry for a sandwich, which is exactly why this gets called out so specifically in prenatal nutrition guidance.

Here’s the part that actually makes life easier, though — heat kills listeria. So this was never about swearing off deli meat for nine months. It’s just about getting it steaming hot, around 165°F (74°C), before it touches your plate.

Okay, But Can You Actually Eat Lunchables While Pregnant?

Lunchables are probably the trickiest item on this whole list, just because they’re built to be eaten cold, straight out of the tray, no microwave required. That’s precisely the setup experts recommend avoiding while you’re pregnant.

That doesn’t mean the craving has to go unanswered, though. You’ve got a few easy workarounds. You could swap the deli meat out entirely for something you cooked yourself, like leftover grilled chicken or a hard-boiled egg. Or, if it’s really the Lunchable experience you’re after, just pop the meat slices in the microwave for 30 to 45 seconds until they’re steaming, let them cool for a minute, and build your little tray from there. Everything else in the kit — the cheese, the crackers, the fruit — is fair game as-is.

What About a Reuben Sandwich During Pregnancy?

This one’s actually good news. A proper Reuben — corned beef, Swiss, sauerkraut, Russian dressing, all pressed together on grilled rye — is meant to be served hot, usually griddled until the cheese is melted and the meat is warmed all the way through. That heat does exactly what you need it to do: it takes listeria off the table.

The only time to pause is if you’re getting a cold version — say, a deli-counter Reuben piled with chilled corned beef that never sees a grill. If you’re not sure how it’s being made, just ask for it grilled, or if you’re reheating leftovers at home, make sure they’re steaming before you eat.

As for the sauerkraut, it’s fermented and generally considered fine during pregnancy. If you’re keeping an eye on sodium or your stomach tends to be sensitive, just don’t go overboard.

Turkey Sandwich While Pregnant — Same Rule, Different Bread

A turkey sandwich plays by the exact same rules as a Lunchable. Sliced turkey from the deli counter or a sandwich shop is a cold cut, full stop, and it needs to be heated before it’s safe to eat — even if “heated” just means a quick 30 seconds in the microwave before you layer it on.

Grabbing lunch out and can’t control what happens behind the counter? Ask if they’ll toast the sandwich with the meat already inside, so it actually warms through. Or look for freshly roasted turkey carved in front of you rather than pre-sliced deli turkey pulled from a cold case — that’s a completely different food safety category. Honestly, a rotisserie turkey or chicken you roast at home and eat warm (or refrigerate promptly) is a great stand-in for cold cuts, with none of the same worry attached.

A Few Habits That Make This Easier

The whole thing gets a lot less stressful once it becomes a habit rather than a decision you’re making from scratch every time. Get in the routine of heating any deli or lunch meat until it’s steaming, then letting it cool to a comfortable eating temperature. When you have the choice, lean toward freshly roasted meats over pre-packaged, vacuum-sealed slices. Keep leftovers refrigerated and eat them within a few days, reheating thoroughly each time you go back for more. And if you’re at a picnic or a buffet, keep an eye on how long the deli meat has been sitting out — two hours is the general cutoff before it’s better left alone.

A Couple of Things Worth Double-Checking

It’s easy to assume “nitrate-free” or “organic” deli meat gets a pass on the cold-eating rule, but the labeling has nothing to do with listeria risk — it’s really just about temperature. It’s also worth resisting the urge to skip reheating because the meat “looks fine,” since listeria isn’t something you can see, smell, or taste. And if you’re grabbing a pre-made sandwich from the grocery store, assume the meat inside is cold unless you know otherwise — that’s the default for most of them.

FAQ: Deli Meat and Pregnancy