High-Protein Ham & Cheese Roll-Ups
High-Protein Ham & Cheese Roll-Ups
Golden ham and cheese roll-ups with 22g protein — low-carb, sugar-free, and ready in 12 minutes
These high-protein ham and cheese roll-ups are crispy on the outside and melted in the middle. Low-carb tortillas wrap ham and cheddar, then get toasted in a skillet until golden. Every roll-up delivers 22 g of protein and only 5 g net carbs.
Sugar-free, low-carb, and perfect for a fast lunch, snack, or breakfast.
Why you’ll love these roll-ups
- 22g protein per roll-up — a high-protein handheld meal
- Only 5g net carbs and fully sugar-free
- Melted ham and cheddar in a crisp wrap
- Ready in about 12 minutes
- No oven required
- Great for lunch boxes or a late-night snack
Health notes
- High protein: Ham, cheese, and a low-carb wrap keep this filling.
- Low carb: Use a keto or low-carb tortilla.
- Sugar-free: No added sugar in the filling.
- Fast meal: Skillet-toasted in minutes.
Key element — toast seam-side down first
Start the roll-up seam-side down so it seals and the cheese melts without leaking out.
Ingredients
Roll-ups
- 3 low-carb tortillas (about 6–8 inches)
- 6–9 slices deli ham
- ¾ cup shredded cheddar cheese
- 1–2 Tbsp cream cheese or mustard (optional, for spreading)
- Butter or oil spray for the pan
Optional extras
- A few chopped green onions
- Pickles or jalapeños
- Sugar-free ketchup or mustard for dipping
Swaps
- Turkey cheddar: Use turkey instead of ham.
- Higher protein: Add a scrambled egg to each roll-up.
- Air fryer: Cook at 375°F (190°C) for 5–7 minutes, flipping once.
- Swiss ham: Swap cheddar for Swiss.
Instructions
| 1 | Warm the tortillas. Soften the tortillas for 10–15 seconds so they roll without cracking. |
| 2 | Fill. Spread a thin layer of cream cheese or mustard if using. Add ham and cheddar down the center. Add green onion if desired. |
| 3 | Roll. Fold in the sides slightly, then roll tightly into a log. |
| 4 | Toast. Heat a skillet over medium heat with a little butter or spray. Place the roll-ups seam-side down. Cook 2–3 minutes per side until golden and the cheese is melted. |
| 5 | Serve. Rest 1 minute, then serve whole or sliced. Dip in mustard or sugar-free ketchup if you like. |
Pro tips
- Don’t overfill or the cheese will leak while toasting.
- Medium heat gives a golden wrap without burning before the cheese melts.
- A lid on the skillet for the last minute helps the cheese melt faster.
- Warm tortillas roll more cleanly than cold ones.
- These reheat well in a skillet or air fryer.
Nutrition
| Nutrient | Per roll-up |
|---|---|
| Calories | 280 |
| Protein | 22g |
| Net carbohydrates | 5g |
| Total carbohydrates | 8g |
| Fiber | 3g |
| Total fat | 16g |
| Sodium | 780mg |
Estimates based on a low-carb tortilla, deli ham, and cheddar. Exact numbers vary with wrap brand and cheese amount.
Variations
Breakfast roll-up
Add scrambled egg and a little extra cheese.
Pizza style
Use mozzarella, a smear of sugar-free pizza sauce, and ham or turkey pepperoni.
Spicy jalapeño
Add sliced jalapeños before rolling.
Air-fryer batch
Make all 3 at once in the air fryer for hands-off cooking.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Store wrapped or in an airtight container |
| Freezer | Up to 1 month | Freeze after toasting, then reheat in a skillet or air fryer |
| Reheat | Skillet or air fryer | Keeps the wrap crisp |
FAQ
Test your knowledge
5 quick questions about these ham and cheese roll-ups
1. Protein per roll-up?
2. Net carbs per roll-up?
3. Why start seam-side down?
4. About how long do these take?
5. Best way to reheat leftovers?
