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Ham Roll Ups (High Protein, Keto)

These low carb ham roll-ups are a perfect high protein snack or an appetizer. You can quickly roll these up and serve them for your guests or meal prep for work!

ham roll ups

We all live busy lives. We have jobs, school, or kids to look after, perhaps all three.

So, when it’s snack time, it’s pretty easy to reach for pre-packaged snacks. After all, they’re pretty convenient.

But pre-packaged snacks are often not healthy. They’re usually full of carbs and aren’t nutritious.

So, what do you do when you need something healthy, but convenient? Make these ham roll-ups.

They’re tasty, and take only a couple of minutes to make. No cooking is involved, too, so they’re perfect if you don’t have access to a microwave or stovetop.

They make a nice finger food too-no cutlery needed.

They’re also very versatile. You can use them as high protein snacks or appetizers.

You can even have them for lunch. Just add a salad or some cut-up veggies, and you’re good to go.

ham and cheese roll ups pinterest pin

To make them, you’ll need a few simple ingredients. These are:

  • Ham: These pack protein and fat. If you don’t eat ham, you can use turkey deli meat or roast beef instead
  • Cheddar Cheese: You’ll be using mature cheddar cheese as it imparts more taste than mild or medium cheddar cheese. Swiss cheese would also complement the ham too.
  • Yellow Mustard: This adds a bit of zing. If you like it hot, you can use Dijon mustard. Other condiments that you can use include mayonnaise or low carb ranch dressing.
  • Lettuce
  • Pickles: You’ll be using dill pickles, not sweet pickles in order to keep the carbs low.
  • Tomatoes

Ham Roll-Ups – A Perfect High Protein Appetizer

ham roll ups with cheese

One Roll Up provides a whopping 16 grams of protein. So, it’s high in protein.

It also contains just 1.8 grams of net carbs. And it contains a ton of fat, so it’s great if you’re on a keto diet.

It is also pretty filling, too, so you can eat just one and be satisfied. Though it’s so good that you’ll want more than one.

It’s also pretty nutritious. It is a good source of vitamin A, so it’s good for your immunity.

It’s also a good source of calcium, so it’s good for your bones.

ham rolls ups with cheese pinterest pin

How to Make Ham Roll Ups

Making these Ham Roll Ups is pretty easy. Even your kids can make them. Here’s what you need to do:

Step 1

assembling ham roll ups

First of all, you’ll place two slices on top of each other. Then spread a very thin layer of mustard on top.

Step 2

how to make ham roll ups

Next, add a slice of cheddar cheese, and add a bit of shredded lettuce to the bottom of the ham. Then, add a few thin slices of dill pickle and a thin slice of tomato.

You want to make sure you keep these on one side of the piece of the ham so that it’s easy to roll up.

Step 3

ham roll ups on a cutting board

Finally, roll the ham, starting from the bottom where all the ingredients are. Secure with a toothpick.

Can You Freeze Pinwheels?

ham snack

You can freeze Pinwheels, though they’re best eaten fresh. That’s because when you freeze ham, the texture may change.

If you decide to freeze your Pinwheels, this is how you should freeze them:

Put your Pinwheels in a freezer-safe bag. I like these ones because they’re pretty sturdy.

Then lay your bag on a cookie sheet and place in the freezer for about two hours. This will prevent your Pinwheels from bunching up together and sticking to each other.

Once your Pinwheels are frozen, and not bunched together, you can remove your cookie sheet.

When you want a Pinwheel, defrost it overnight in your fridge.

How Far in Advance Can You Make Pinwheel Sandwiches?

ham pinwheels

You can make Pinwheel Sandwiches up to 4 days in advance.

This recipe makes 6 servings. So, it’s great for meal prep.

Just set aside a couple of minutes over the weekend to make them. Then you’ll be all set for a couple of days.

Make sure you store them in an airtight container to keep them fresh longer. I recommend these containers because they’re made out of glass.

And if you (or your family) end up gobbling them all up too soon, not to worry. They’re so easy and quick to make.

stacked ham pinwheels

Watch Full Recipe

Other Snacks

ham roll ups

Ham Roll Ups (High Protein, Keto)

Yield: 6 roll ups
Prep Time: 5 minutes
Total Time: 5 minutes

Ham roll ups are a quick keto and high protein snack you can assemble in 5 minutes. It's a great party appetizer or meal prep idea when you're on a low carb diet. They're flavorful, refreshing, and filling.


  • 12 slices of ham (250g)
  • 6 slices of mature cheddar
  • 1 tbsp Yellow mustard
  • Lettuce, shredded
  • 1 pickle
  • Half a tomato


  1. Put two slices of ham on top of each other. Lay a slice of cheddar.
  2. Cover it with a very thin layer of mustard, then add a little bit of shredded lettuce to the bottom of the ham. Then, a few thin slices of dill pickle and a thin slice of tomato. Make sure all of these are on one side of the ham.
  3. Roll the ham, starting with the side with all the ingredients. Secure with a toothpick.
Nutrition Information:
Yield: 6 roll ups Serving Size: 1 roll-up
Amount Per Serving: Calories: 176Total Fat: 12gSaturated Fat: 5.7gTrans Fat: 0.3gUnsaturated Fat: 0.7gCholesterol: 54mgSodium: 666mgCarbohydrates: 2.1gNet Carbohydrates: 1.8gFiber: 0.3gSugar: 1gProtein: 16g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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