Keto Ham & Cheese Breakfast Roll-Ups – Easy, Satisfying, and Low-Carb
These Keto Ham & Cheese Breakfast Roll-Ups are the kind of recipe you make once and keep coming back to. They’re warm, melty, and ready in minutes—perfect for busy mornings or a quick lunch. With just a handful of ingredients, you get a high-protein, low-carb meal that actually tastes like comfort food.
No fancy steps, no complicated prep, just simple flavors that hit the spot. They’re also great for meal prep and easy to customize with your favorite fillings.
Ingredients
Method
- Prep your fillings: Soften the cream cheese and stir in Dijon, chopped green onion, a pinch of salt, pepper, and garlic powder. Set aside.
- Make the egg base (optional): Whisk eggs with a pinch of salt and pepper. Heat a nonstick skillet over medium heat with a little butter. Pour in the eggs and swirl to make a thin omelet. Cook just until set, about 1–2 minutes. Slide onto a cutting board and let cool slightly.
- Lay down the ham: On the cooled egg sheet (or directly on a board if skipping eggs), overlap ham slices to create a rectangle about 8x10 inches. The slices should overlap slightly so they hold together when rolled.
- Spread the cream cheese: Gently spread the seasoned cream cheese over the ham in a thin, even layer.
- Add the cheese: Place slices of your chosen cheese across the surface, leaving a 1-inch border at the top to help the roll seal.
- Roll it up: Starting from the bottom long edge, roll tightly like a jelly roll. If you used the egg base, keep it snug so it supports the roll. Place seam-side down.
- Lightly sear to melt: Wipe the skillet, add a bit more butter, and heat over medium-low. Place the roll-up seam-side down and cook for 1–2 minutes per side until the cheese melts and the ham gets lightly browned.
- Slice and serve: Let rest for 1–2 minutes. Slice into 6–8 pieces with a sharp knife. Garnish with extra chives if you like.
- Optional extras: Serve with a side of avocado, a drizzle of sugar-free hot sauce, or a dollop of sour cream.
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Get Your Program TodayWhat Makes This Recipe So Good
- Fast and foolproof: Ready in about 15 minutes with minimal prep and cleanup.
- Low-carb and filling: Each roll-up is packed with protein and fat to keep you satisfied.
- Customizable: Swap cheeses, add veggies, or change the seasoning without messing up the recipe.
- Kid-friendly: It tastes like a ham-and-cheese melt, just without the bread.
- Perfect for meal prep: Make a batch ahead and reheat through the week.
What You’ll Need
- Ham slices: Use deli-style slices, about 1/16-inch thick. Choose a brand with no added sugars.
- Cheese: Swiss, cheddar, provolone, or mozzarella all melt beautifully.
- Cream cheese: Softened, for a creamy, rich layer that helps everything stick together.
- Eggs: Lightly beaten, to make a quick, thin omelet base (optional, but great for extra protein).
- Butter or avocado oil: For greasing the pan and adding flavor.
- Dijon mustard: Optional, but adds a nice tang.
- Green onion or chives: Finely sliced, for fresh bite and color.
- Seasonings: Salt, black pepper, garlic powder, and a pinch of smoked paprika or chili flakes if you like heat.
How to Make It
- Prep your fillings: Soften the cream cheese and stir in Dijon, chopped green onion, a pinch of salt, pepper, and garlic powder.
Set aside.
- Make the egg base (optional): Whisk eggs with a pinch of salt and pepper. Heat a nonstick skillet over medium heat with a little butter. Pour in the eggs and swirl to make a thin omelet.
Cook just until set, about 1–2 minutes. Slide onto a cutting board and let cool slightly.
- Lay down the ham: On the cooled egg sheet (or directly on a board if skipping eggs), overlap ham slices to create a rectangle about 8×10 inches. The slices should overlap slightly so they hold together when rolled.
- Spread the cream cheese: Gently spread the seasoned cream cheese over the ham in a thin, even layer.
- Add the cheese: Place slices of your chosen cheese across the surface, leaving a 1-inch border at the top to help the roll seal.
- Roll it up: Starting from the bottom long edge, roll tightly like a jelly roll.
If you used the egg base, keep it snug so it supports the roll. Place seam-side down.
- Lightly sear to melt: Wipe the skillet, add a bit more butter, and heat over medium-low. Place the roll-up seam-side down and cook for 1–2 minutes per side until the cheese melts and the ham gets lightly browned.
- Slice and serve: Let rest for 1–2 minutes.
Slice into 6–8 pieces with a sharp knife. Garnish with extra chives if you like.
- Optional extras: Serve with a side of avocado, a drizzle of sugar-free hot sauce, or a dollop of sour cream.
Storage Instructions
- Refrigerator: Store leftovers in an airtight container for up to 4 days. Let them cool before sealing to avoid condensation.
- Freezer: Freeze tightly wrapped portions for up to 1 month.
Thaw overnight in the fridge.
- Reheating: Warm in a covered skillet over low heat for 3–5 minutes, or microwave in short bursts (20–30 seconds) to avoid rubbery texture.
Health Benefits
- Low in carbs: No bread or flour keeps this meal keto-friendly and helps minimize blood sugar spikes.
- High in protein: Ham, eggs, and cheese deliver a satisfying boost that supports muscle maintenance and keeps you full.
- Healthy fats: Cheese and cream cheese contribute fats that help with satiety on a keto diet.
- Customizable for micronutrients: Add spinach, arugula, or bell peppers for vitamins and fiber without adding many carbs.
- Gluten-free by default: Great for those avoiding gluten, as long as your deli ham is certified gluten-free.
What Not to Do
- Don’t use watery add-ins: Wet veggies or tomatoes can make the roll-up soggy. If using, sauté them first to remove moisture.
- Don’t skip the overlap: If the ham slices don’t overlap, the roll can split when you slice.
- Don’t crank the heat: High heat will toughen the ham and overcook the cheese. Medium-low heat melts gently.
- Don’t spread cream cheese too thick: A heavy layer makes rolling messy and causes fillings to squeeze out.
- Don’t choose sweetened deli meat: Some ham has added sugar.
Read labels to keep it keto.
Alternatives
- Meat swaps: Turkey, roast beef, or prosciutto work well. For a smoky twist, try black forest ham.
- Cheese options: Havarti for extra creaminess, pepper jack for heat, or gouda for a buttery flavor.
- Dairy-free: Use a dairy-free cream cheese and a meltable vegan cheese. Check carb counts on alternatives.
- Egg-free: Skip the egg base and just roll ham and cheese; it’s still sturdy and quick.
- Add-ins: Spinach, sautéed mushrooms, roasted red peppers (patted dry), or a sprinkle of everything bagel seasoning.
- Sauce ideas: Sugar-free honey mustard, chipotle mayo, or a quick garlic aioli.
FAQ
Can I make these ahead of time?
Yes.
Assemble and refrigerate unseared for up to 24 hours, then sear and slice when ready. Or cook fully, chill, and reheat gently throughout the week.
What’s the best ham to use?
Look for thick, deli-style slices that are not paper-thin and have no added sugars. Smoked or carved ham works, too, as long as it’s flexible enough to roll.
Do I have to use the egg base?
No.
The egg layer adds protein and structure, but the roll-ups are great without it. If skipping eggs, roll a little tighter and chill 10 minutes before slicing.
How can I keep the roll-up from falling apart?
Overlap the ham slices, don’t overfill, and chill briefly before slicing. Searing seam-side down also helps lock it together.
Are these suitable for strict keto?
Yes, if you choose low-carb ham and cheeses.
Check labels for hidden sugars and starches in deli meats and flavored cheeses.
What sides go well with this?
Serve with avocado, a small green salad, or sautéed spinach. For extra fat, add olives or a spoonful of pesto.
Can I bake them instead of pan-searing?
Yes. Place seam-side down in a baking dish and bake at 375°F (190°C) for 8–10 minutes until the cheese melts.
Broil 1 minute to brown the top if you like.
How many carbs are in a serving?
It varies by brand, but typically 2–4 net carbs per serving. Always calculate using your specific ingredients.
What if I don’t like cream cheese?
Use a swipe of mayonnaise, pesto, or herbed butter. Keep it thin so the roll stays tidy.
Can I serve these cold?
Absolutely.
They taste great straight from the fridge, especially with mustard or a crisp dill pickle on the side.
Wrapping Up
Keto Ham & Cheese Breakfast Roll-Ups are simple, reliable, and endlessly flexible. They fit busy mornings, satisfy cravings, and keep carbs in check without skimping on flavor. Once you try them, you’ll have a new go-to meal that’s just as good hot or cold, at home or on the go.
Keep the ingredients on hand, and a satisfying low-carb breakfast is always minutes away.
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