High-Protein Ham & Cheese Twists

Golden, flaky ham and cheese twists — low-carb, sugar-free, and ready in 30 minutes

These high-protein ham and cheese twists are golden, savory, and perfect for a quick snack or breakfast. Made with a simple low-carb dough and filled with ham and melted cheese, each twist delivers 14 g of protein and only 4 g net carbs.

Low-carb, sugar-free, and ideal for meal prep or parties.

Prep15 min

Cook15 min

Servings8

Protein14g

Net Carbs4g

Calories180

Why you’ll love these twists

14g protein per twist — a high-protein snack or side
Only 4g net carbs and fully sugar-free
Golden, flaky, and full of ham and cheese flavor
Ready in about 30 minutes
Great for meal prep, parties, or breakfast
Kid-friendly and portable

Health notes

High protein: Ham, cheese, and protein-enriched dough deliver solid protein.
Low carb: Almond flour or similar keeps net carbs very low.
Sugar-free: No added sugar in the dough or filling.
Quick: Mix, fill, twist, and bake.

Key element — don’t overfill

A thin layer of ham and cheese works best. Too much filling makes the twists hard to seal and can cause leaking during baking.

Ingredients

Dough

1½ cups almond flour
1 scoop (about 25–30g) unflavored or mozzarella-flavored protein powder (optional but recommended)
1½ cups shredded mozzarella cheese
2 oz (55g) cream cheese
1 large egg
1 tsp baking powder
½ tsp garlic powder
Pinch of salt

Filling

6–8 slices deli ham, thinly sliced
¾ cup shredded cheddar or mozzarella
2 Tbsp chopped fresh chives or green onion (optional)
1 egg, beaten (for egg wash)
Everything bagel seasoning or sesame seeds (optional, for topping)

Swaps

Higher protein: Use a higher-protein cheese or add a bit more protein powder to the dough.
Dairy-free: Use dairy-free cheese alternatives (results may vary).
Turkey or chicken: Swap the ham for thinly sliced turkey or chicken.
Spicy: Add a pinch of red pepper flakes or sliced jalapeño with the filling.

Instructions

Make the dough. In a microwave-safe bowl, melt the mozzarella and cream cheese together (about 45–60 seconds), stirring until smooth. Add the almond flour, protein powder (if using), egg, baking powder, garlic powder, and salt. Mix until a soft dough forms. Knead briefly until smooth.

Roll and fill. Place the dough between two sheets of parchment and roll into a large rectangle about ¼-inch thick. Spread a thin layer of ham over the dough, sprinkle with shredded cheese and chives, then fold or cut into strips.

Twist. Cut the filled dough into long strips. Twist each strip a few times and place on a parchment-lined baking sheet. Brush lightly with beaten egg and sprinkle with seasoning if desired.

Bake. Preheat the oven to 375°F (190°C). Bake 12–15 minutes until golden brown and the cheese is melted. Cool a few minutes before serving.

Pro tips

Work with the dough while it is still warm — it becomes firmer as it cools.
If the dough is sticky, dust your hands or the parchment with a little almond flour.
Don’t overfill or the twists may open during baking.
These reheat well in a toaster oven or air fryer to restore crispness.
Make a double batch and freeze extras for quick snacks.

Nutrition

Nutrient	Per twist
Calories	180
Protein	14g
Net carbohydrates	4g
Total carbohydrates	5g
Fiber	1g
Total fat	12g
Sodium	420mg

Estimates based on almond flour, mozzarella, ham, and cheese. Exact numbers vary with protein powder and cheese brands.

Variations

Pizza twists

Add a thin layer of sugar-free marinara and pepperoni with the cheese.

Spinach & feta

Swap the ham for chopped spinach and use feta or goat cheese.

Everything bagel

Brush with egg wash and generously coat with everything bagel seasoning.

Mini twists

Cut shorter strips for bite-sized appetizers.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store covered
Freezer	Up to 2 months	Freeze on a tray, then transfer to a bag
Reheat	Toaster oven or air fryer	Restores the crisp exterior best

FAQ

Yes. At only 4g net carbs per twist they fit easily into most keto and low-carb plans.

It may still be warm or slightly wet. Dust with a little almond flour and work quickly while the dough is pliable.

Yes. Assemble and refrigerate up to a day ahead, or freeze unbaked and bake from frozen (add a few extra minutes).

No, but it boosts the protein and helps the texture. You can omit it and still get a good result.

Yes. Turkey, chicken, spinach, or different cheeses all work well.

Use a toaster oven or air fryer instead of the microwave for the best texture.

Test your knowledge

5 quick questions about these ham & cheese twists

1. Protein per twist?

2. Net carbs per twist?

3. Why avoid overfilling the twists?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Ham & Cheese Twists