Keto Cheese and Ham Roll-Ups with Mustard Dip, a Savory Low-Carb Snack with No Cooking
Keto cheese and ham roll-ups with mustard dip replace classic wraps and sandwiches without flour, bread or hidden carbs. Gouda slices take the place of the wrap, cream cheese holds everything together, and cooked ham delivers the protein. The mustard dip made from sour cream and Dijon mustard rounds out the snack. Ready in 5 minutes, no cooking required. Per serving: 1.5 g net carbs, 22 g protein.
Key facts at a glance
- Prep time: approx. 5 minutes, no cooking or baking needed.
- Approx. 1.5 g net carbs, 22 g protein and 28 g fat per serving.
- Ingredients: Gouda, cooked ham, cream cheese, sour cream, Dijon mustard, chives.
- Great as a quick keto snack for the office, on the go or as an appetizer, makes 2 servings.
Ingredients
The recipe makes 8 roll-ups (2 servings of 4 roll-ups), as a savory keto snack, office lunch or appetizer.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Gouda (large slices) | approx. 30 g each | |||
| approx. 30 g each | ||||
| Cooked ham | approx. 25 g each | |||
| approx. 25 g each | ||||
| Full-fat cream cheese | or whole-fat cream cheese | |||
| or whole-fat cream cheese | ||||
| Sour cream (24% fat) | - | |||
| Dijon mustard | - | |||
| Chives (chopped) | 1 tbsp | |||
| 1 tbsp | ||||
| Pepper | to taste | |||
| to taste | ||||
Preparation
-
Roll the roll-ups
approx. 3 minutes4 slices Gouda (large slices) approx. 30 g each 4 slices Cooked ham approx. 25 g each 30 g Full-fat cream cheese or whole-fat cream cheese 50 g Sour cream (24% fat) Lay the Gouda slices (4 slices, approx. 30 g each) on a clean work surface. Spread each slice thinly and evenly with cream cheese (30 g total, so about 7 to 8 g per slice). Lay one slice of cooked ham on each. Roll up tightly from the short side. Secure in the middle with a toothpick so the roll holds.
-
Stir the mustard dip and serve
approx. 2 minutes1 tsp Dijon mustard 5 g Chives (chopped) 1 tbsp 0.3 tsp Pepper to taste Stir sour cream (50 g), Dijon mustard (1 tsp) and chopped chives (1 tbsp) together in a small bowl. Season with pepper. Halve the roll-ups crosswise and arrange them on a plate. Place the dip alongside. Optional: serve cucumber slices or celery sticks on the side.
You did it! Enjoy every delicious bite.
Which tips help with the keto cheese and ham roll-ups?
- Take the cheese slices out of the fridge 10 minutes before rolling, at room temperature they are more pliable and won't crack.
- Spread the cream cheese thinly and evenly, too much cream cheese squeezes out the sides when rolling.
- After shaping, chill the roll-ups for 15 minutes so they firm up and slice cleanly in half.
- Push toothpicks through the roll-ups before halving them, that way the halves hold together when serving.
- For on the go: wrap the roll-ups in cling film instead of halving them, this prevents them from drying out.
Why cheese and ham roll-ups fit a keto diet
Gouda has approx. 0 g carbs, 26 g protein and 31 g fat per 100 g. Cooked ham provides approx. 1 g carbs, 19 g protein and 3 g fat per 100 g. Full-fat cream cheese contains approx. 3 g carbs, 8 g protein and 25 g fat per 100 g. The whole serving (4 roll-ups with dip) comes to approx. 1.5 g net carbs, 22 g protein and 28 g fat. A classic ham and cheese sandwich on two slices of white bread, by contrast, contains approx. 28 g net carbs, mostly from the bread. The roll-ups therefore save more than 26 g of carbs per serving.
Source: USDA FoodData Central, Cheese, Gouda
Cheese as a wrap substitute: macros compared
A wheat flour tortilla (approx. 40 g) contains around 22 g net carbs and 3 g protein. A slice of Gouda (approx. 30 g) has 0 g net carbs and 8 g protein. Swapping the tortilla for cheese eliminates the carbs entirely and triples the protein content of the wrap. At the same time, fat content rises, which is desirable on keto and keeps you full longer.
Cream cheese: the glue and fat source
Full-fat cream cheese has approx. 3 g carbs per 100 g. This recipe uses only 30 g, so about 0.9 g carbs. Its high fat content (25 g per 100 g) makes cream cheese the ideal keto binder. It holds the cheese and ham together during rolling and keeps the roll-ups from unraveling.
How to serve and vary the cheese and ham roll-ups
Arrange the halved roll-ups on a plate and place the mustard dip in a small bowl alongside. Cucumber slices or celery sticks go well with them. From my own experience: the roll-ups taste best slightly chilled, straight from the fridge the cheese and cream cheese have the best texture for dipping.
Meal prep: roll-ups for 3 days
Place the finished, uncut roll-ups in a sealed container and store them in the fridge. They keep fresh for up to 3 days this way. Pack the mustard dip separately in a small jar. Halve the roll-ups only just before eating, that way the cut edges stay clean. Perfect for the office lunchbox or as a snack between meetings.
Variation without ham: vegetarian with bell pepper
Instead of cooked ham, roll up a thin strip of red bell pepper with a basil leaf. Net carbs rise only minimally (approx. 0.5 g more per serving from the bell pepper). Alternatively, use smoked salmon instead of ham, which adds extra omega-3 fatty acids and pairs well with the mustard dip.
Nutrition values
| Nutrient | Per 100 g | Per serving (4 roll-ups + dip) | Keto rating |
|---|---|---|---|
| Calories | approx. 290 kcal | approx. 350 kcal | Filling snack; high in protein and fat thanks to cheese and ham. |
| Filling snack; high in protein and fat thanks to cheese and ham. | |||
| Fat | approx. 23 g | approx. 28 g | Mostly saturated fats from cheese and sour cream; desirable on keto as an energy source. |
| Mostly saturated fats from cheese and sour cream; desirable on keto as an energy source. | |||
| Net carbs | approx. 1.2 g | approx. 1.5 g | Very low; almost entirely from cream cheese and sour cream. |
| Very low; almost entirely from cream cheese and sour cream. | |||
| Sugar | approx. 0.8 g | approx. 1 g | Only natural milk sugar from cheese and sour cream; no added sugar. |
| Only natural milk sugar from cheese and sour cream; no added sugar. | |||
| Protein | approx. 18 g | approx. 22 g | High; Gouda and cooked ham provide high-quality animal protein. |
| High; Gouda and cooked ham provide high-quality animal protein. | |||
| Salt | approx. 2 g | approx. 2.4 g | Moderate; ham and cheese bring natural salt with them. No extra salt needed. |
| Moderate; ham and cheese bring natural salt with them. No extra salt needed. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Are cheese and ham roll-ups really keto-friendly?
Yes, at approx. 1.5 g net carbs per serving the roll-ups fit easily into a daily keto budget of 20 to 30 g net carbs. Cheese and ham are classic keto foods with high fat and protein content and minimal carbs. The sour cream-based mustard dip adds only about 0.5 g carbs.
Which cheese can I use instead of Gouda?
Emmental, mild Havarti or Tilsit work just as well. All three have comparable macros: 0 to 1 g carbs, 25 to 30 g fat and 24 to 28 g protein per 100 g. The important thing is that the slices are large and pliable enough to roll. Hard cheeses like Parmesan don't work, they crack when rolled.
Can I include the roll-ups in a keto diet for weight loss?
The roll-ups have approx. 350 kcal per serving. As a snack between meals they keep you full for a long time thanks to their high protein and fat content. For a calorie-controlled keto diet: half a serving (2 roll-ups, approx. 175 kcal) is enough as a mini meal. The mustard dip can be skipped if needed, saving approx. 60 kcal.
How do I transport the roll-ups to the office?
Place uncut roll-ups in a flat sealed container and pack the mustard dip in a separate small jar. With an ice pack they stay fresh for several hours. Halve and dip them only once you arrive. Without refrigeration the roll-ups should be eaten within 2 hours, since ham and cream cheese are perishable.
Can I vary the mustard dip?
Crème fraîche or thick plain yogurt work in place of sour cream, the macros are similar. For more heat: stir in 1 tsp horseradish. For a Mediterranean version: mix sour cream with 1 tsp pesto and a pinch of garlic powder. All variations stay under 2 g net carbs per serving.