Ham Roll Ups

Why Ham Roll Ups Make the Easiest Low-Carb Lunch

Did you know two slices of bread can add 25 to 30 grams of carbs to a lunch before you even add the filling? If you’re eating low-carb, that’s a big hurdle. Ham roll ups fix it in about ten minutes. This ham roll ups recipe wraps savory deli ham around a creamy, tangy cheese filling, with no bread, no cooking, and no stress.

They work for busy workdays, school lunchboxes, party platters, and quick snacks. They’re also high in protein, which helps you stay full until dinner.

Ham Roll Ups Ingredients

You only need a handful of simple ingredients, and you probably have most of them already.

• 12 slices deli ham (thin-cut, juicy, and lightly smoky)
• 8 oz cream cheese, softened until silky
• 1/4 cup shredded cheddar cheese
• 2 tbsp green onions, finely chopped
• 1 tsp Dijon mustard
• 1/2 tsp garlic powder
• 1/4 tsp black pepper
• 12 small dill pickle spears or fresh baby spinach leaves

Easy substitutions:

• Swap cream cheese for mascarpone or a dairy-free cream cheese.
• Use turkey or roast beef instead of ham.
• Replace Dijon with horseradish for extra kick.
• Use chives instead of green onions for a milder, fresher flavor.

How Long Ham Roll Ups Take

• Prep time: 10 minutes
• Cook time: 0 minutes (no oven or stove)
• Chill time (optional): 20 minutes
• Total time: 10 to 30 minutes

That’s much faster than most hot lunch recipes, which often need 30 to 45 minutes. If you skip the chill time, lunch is ready in 10 minutes.

Step-by-Step Instructions

Step 1: Soften the Cream Cheese

Leave the cream cheese on the counter for 20 minutes, or microwave it for 10 seconds. Soft cream cheese spreads easily and won’t tear the ham.

Step 2: Mix the Filling

In a bowl, stir together the cream cheese, cheddar, green onions, Dijon, garlic powder, and pepper. Mix until smooth and creamy. Taste it now and adjust the seasoning.

Step 3: Lay Out the Ham

Place the ham slices flat on a clean cutting board. Pat them dry with a paper towel. Dry ham holds the filling better.

Step 4: Spread and Add the Center

Spread about one tablespoon of filling over each slice, leaving a small border at the edge. Place a pickle spear or a spinach leaf at one end.

Step 5: Roll and Chill Your Ham Roll Ups

Roll each slice tightly, starting from the end with the pickle or spinach. Place the rolls seam-side down on a plate. Chill for 20 minutes so they firm up and slice cleanly.

Step 6: Slice and Serve

Leave the rolls whole, or cut each one in half for bite-sized pinwheels. Use a sharp knife and a gentle sawing motion.

Nutritional Information for Ham Roll Ups

These are estimates for a serving of 3 rolls (makes 4 servings). Exact numbers vary by brand.

• Calories: about 190
• Protein: 12 g
• Fat: 15 g
• Net carbs: 2 g
• Fiber: 0 g
• Sodium: about 650 mg

With only about 2 grams of net carbs per serving, this lunch fits comfortably within a typical keto limit of 20 to 30 grams per day. Deli ham can be high in sodium, so check labels. The Harvard T.H. Chan School of Public Health has a helpful guide on how sodium affects your health if you’re watching your salt.

Healthier Alternatives for the Recipe

• Lower sodium: Choose low-sodium or fresh-roasted ham.
• Lower fat: Use Neufchatel cheese or Greek yogurt cream cheese.
• More veggies: Swap the pickle for a cucumber strip, bell pepper, or avocado slice.
• Dairy-free: Use a plant-based cream cheese and skip the cheddar.
• Extra protein: Add a thin layer of chicken salad or a strip of smoked salmon. If you love that combo, try our salmon lox recipe.
• No added sugar: Pick a ham labeled “no sugar added,” since some brands use honey cures.

Serving Suggestions

Serve ham roll ups on a platter with olives, cherry tomatoes, and celery sticks for a no-cook lunch plate. For a lunchbox, pack them with cheese cubes and cucumber slices. For parties, slice them into pinwheels and stick a toothpick in each.

A small bowl of ranch or mustard dip on the side makes them more fun. You can also serve them on a bed of arugula for a light salad.

Want more ideas for the week? Browse our full list of keto lunch recipes. And if you’re craving a hot dinner with the same smoky flavor, our ham steak recipe is a great next step.

Common Mistakes to Avoid

• Using cold cream cheese. It tears the ham and spreads unevenly. Soften it first.
• Overfilling. Too much filling squeezes out the sides. One tablespoon per slice is plenty.
• Skipping the pat-dry step. Wet ham slides and won’t hold the roll.
• Using thick-cut ham. It cracks when rolled. Choose thin slices.
• Rolling loosely. Loose rolls fall apart when sliced. Roll snugly.
• Slicing right away. The filling needs a short chill to set. Even 15 minutes helps.

Storing Tips for Ham Roll Ups

Store the rolls in an airtight container in the fridge for up to 3 days. This is within the FDA refrigerator and freezer storage chart guidance for deli meats and leftovers. Place parchment paper between layers so they don’t stick. For meal prep, mix the filling up to 2 days ahead and roll them the day you eat them. This keeps the pickles crisp and the ham fresh.

If you add spinach, pat the leaves dry first so they don’t release water. I don’t recommend freezing, because cream cheese turns grainy once thawed.

Conclusion

This ham roll ups recipe is quick, creamy, and almost carb-free. You only need a few ingredients and about ten minutes. Try it this week, then leave a comment to tell us how it turned out. Subscribe to my blog for more easy keto recipes.

FAQs

Ham Roll Ups

Recipe by Leese

0.0 from 0 votes

Course: LunchCuisine: American

Servings

4

servings

Prep time

10

minutes

Cooking timeminutes

Total time

30

minutes

Easy no-cook ham roll ups with a creamy cheese filling. A low-carb lunch with only 2g net carbs, ready in 10 minutes.

Ingredients

• 12 slices deli ham

• 8 oz cream cheese, softened

• 1/4 cup shredded cheddar cheese

• 2 tbsp green onions, finely chopped

• 1 tsp Dijon mustard

• 1/2 tsp garlic powder

• 1/4 tsp black pepper

• 12 small dill pickle spears or fresh baby spinach leaves

Directions

• Soften the cream cheese:
  Leave the cream cheese on the counter for 20 minutes, or microwave it for 10 seconds.
• Mix the filling:
  Stir together the cream cheese, cheddar, green onions, Dijon, garlic powder, and pepper until smooth.
• Lay out the ham:
  Place the ham slices flat on a cutting board and pat them dry.
• Spread and add the center:
  Spread about one tablespoon of filling on each slice and add a pickle spear or spinach leaf.
• Roll and chill:
  Roll each slice tightly, place seam-side down, and chill for 20 minutes.
• Slice and serve:
  Serve whole or cut in half into pinwheels.