High-Protein Ham & Cheese Bites

ByHannah Peterson

High-Protein Ham and Cheese Bites

Gold crust, ham cubes, melted cheddar – 30 minutes, one sheet

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These are baked ham and cheese balls, not breaded croquettes. Cream cheese, cheddar, and diced ham roll in pork-rind crumbs and bake until gold, with pink ham cubes on the surface, like the plate in the photo. Thirty minutes. No breadcrumbs, no deep fryer.

Twelve bites. Three bites is one serving. Chill the mix so the balls hold.

Prep12 min
Bake16-18
Bites12
Protein18g
Net Carbs3g
Calories220

Why you’ll love these bites

  • 18g protein per 3 bites – a snack that holds you
  • Only 3g net carbs – pork-rind crumbs, no breadcrumbs
  • About 30 minutes, one sheet pan
  • Gold crust, ham cubes, melted cheddar, like the photo
  • No deep fryer, no boxed mix
  • They reheat for weekday snacks

Health notes

  • High protein: Ham, cheddar, and cream cheese.
  • Low carb: Crushed pork rinds instead of breadcrumbs.
  • Three bites is one serving. Twelve bites = 4 servings. Macros are not for the whole plate.
  • Honey ham often has sugar. Use a plain smoked ham.

Key element – chill the mix, roll in crumbs, bake until gold not until cheese floods the pan

Warm mix spreads into puddles. Chill 10 minutes, then roll 12 balls. Press a few ham cubes on the outside so they show, like the photo. Bake until the crust is gold. Extra minutes empty the cheese onto the sheet. Rest 3 minutes so they hold when you pick them up.

Ingredients

Bites (12, 4 servings of 3)

  • 4 oz (115g) cream cheese, softened
  • 1 1/2 cups shredded sharp cheddar
  • 4 oz (115g) diced ham (plain smoked, not honey)
  • 1 large egg
  • 1/4 tsp garlic powder + 1/4 tsp onion powder
  • 1/4 tsp black pepper
  • 1 cup crushed pork rinds (about 1 oz / 30g)
  • 1 Tbsp grated Parmesan (helps the crumbs stick)
  • Oil spray, for the pan

Swaps

  • Turkey ham: Same weight. Leaner.
  • Mozzarella: Half cheddar, half mozzarella for more pull.
  • Almond flour coat: 1/2 cup almond flour instead of pork rinds. Crust is softer.
  • Jalapeno: 2 Tbsp minced jalapeno in the mix.

Instructions

Pro tips

  • Chill the mix. Warm cream cheese turns into pancakes on the sheet.
  • Press ham on the outside. That is the look in the photo, not ham hidden inside.
  • Pork-rind crumbs, not breadcrumbs. Breadcrumbs jump the carbs past 3g net.
  • Stop at gold. Overbake empties the cheese onto the pan.
  • Rest 3 minutes. They firm as they cool, then you can pick them up.

Nutrition

NutrientPer 3 bites (1 of 4)
Calories220
Protein18g
Net carbohydrates3g
Total carbohydrates3g
Fiber0g
Total fat15g
Sodium620mg

Estimates with cheddar, cream cheese, ham, and pork-rind crumbs. Breadcrumbs or honey ham will raise carbs.

Variations

Air fryer

380 F for 8 to 10 minutes. Shake once. Watch the last 2 minutes so cheese does not leak.

Bacon

Swap half the ham for 3 slices cooked bacon, chopped.

Ranch

Add 1 tsp dry ranch mix to the cream cheese. Skip extra salt.

Dip

Serve with a sugar-free ranch or mustard. Not a sweet sauce.

Storage

MethodTimeNotes
RefrigeratorUp to 4 daysReheat 350 F for 6 minutes so the crust comes back
Freezer, unbakedUp to 1 monthFreeze on a sheet, then bag. Bake from frozen + 4 minutes
Eat nowBest crustAfter the 3-minute rest

FAQ

Yes. About 3g net carbs per 3 bites with pork-rind crumbs and no breadcrumbs.
The mix was warm. Chill 10 minutes, then roll. Soft cream cheese spreads on the sheet.
They baked too long. Pull them when the crust is gold, 16 to 18 minutes.
You can, but carbs jump. Pork-rind crumbs keep 3g net.
Most honey ham has sugar. Use a plain smoked ham.
Three bites. The plate has 12, which is 4 servings.

Test your knowledge

5 quick questions about these bites

1. Protein per 3 bites?

2. Net carbs per 3 bites?

3. How many bites in a batch?

4. Why chill the mix?

5. Why pork-rind crumbs instead of breadcrumbs?

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