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.
Mary The High Protein Recipes
High-Protein Ham & Cheese Roll-Ups
- Prep5 min
- Cook7 min
- Total12 min
- Servings3 roll-ups
- Calories280 kcal
Ingredients
Instructions
- Warm the tortillas. Soften the tortillas for 10–15 seconds so they roll without cracking.
- Fill. Spread a thin layer of cream cheese or mustard if using. Add ham and cheddar down the center. Add green onion if desired.
- Roll. Fold in the sides slightly, then roll tightly into a log.
- 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.
- Serve. Rest 1 minute, then serve whole or sliced. Dip in mustard or sugar-free ketchup if you like.
Notes & 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.
Variations & serving ideas
- 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.
- 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
- 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)
Nutrition Facts
Per serving · recipe makes 3 roll-ups
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 16 g |
| Sodium | 780 mg |
| Total carbohydrate | 8 g |
| Fibre | 3 g |
| Protein | 22 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Are these roll-ups keto-friendly?
Yes. At about 5g net carbs each they fit most keto and low-carb plans when you use a low-carb tortilla.
Why did my wrap split?
It was too cold or overfilled. Warm the tortilla first and keep the filling in the center.
Can I use regular tortillas?
You can, but the carb count will be much higher. Low-carb wraps keep this recipe keto-friendly.
Can I make them ahead?
Yes. Assemble them, refrigerate, then toast just before serving.
Can I air-fry them?
Yes. Air-fry at 375°F (190°C) for 5–7 minutes, flipping once.
How do I keep the cheese from leaking?
Don’t overfill, start seam-side down, and use medium heat so the wrap seals before the cheese melts out.
Comments
No comments yet. Be the first!