High-Protein Ham & Cheese Twists
Low-carb dough twisted with ham and cheese — ready in 30 minutes
These high-protein ham and cheese twists roll a mozzarella dough around sliced ham and cheese, twist the strips, and bake until golden and flaky, like the tray and the board. Each twist has 14 g of protein and 4 g net carbs.
Low carb, sugar-free, and no puff pastry.
Why you’ll love these twists
- 14g protein per twist
- 4g net carbs
- Ham and cheese
- Ready in about 30 minutes
- Golden and flaky
- One tray
Health notes
- Protein: Mozzarella dough, ham, and cheese.
- Low carb: Almond flour dough. No puff pastry or sugar.
- Sugar-free: No added sugar.
- Keto-friendly: Each twist stays around 4g net carbs if the dough is measured.
Key element — use a low-carb dough
Regular puff pastry is not in the 4g number. Use mozzarella dough so the twists stay low carb, like the board.
Ingredients
Dough (8 twists)
- 1½ cups shredded mozzarella
- 2 oz cream cheese
- 1 cup almond flour
- 1 large egg
- Pinch of salt
Filling
- 4 oz deli ham, sliced thin
- ½ cup shredded cheddar or extra mozzarella
- 1 tsp dried herbs or fresh parsley
- Optional: egg wash (1 egg beaten) for shine
- Optional: flaky salt and extra herbs after baking
Swaps
- Puff pastry or a sugar dough: Not in the 4g number.
- Turkey instead of ham: Same macros if measured.
- No cheese in the filling: Protein drops a little.
- Extra herbs: Flavor rises. Carbs stay the same.
Instructions
| 1 | Dough. Microwave the mozzarella and cream cheese until melted, about 1 minute. Stir in the almond flour, egg, and salt until a dough forms. Knead briefly. |
| 2 | Roll. Roll the dough between parchment into a rectangle about ¼ inch thick. Lay the ham and shredded cheese over one half. Fold the other half over. |
| 3 | Cut and twist. Cut into 8 strips. Twist each strip. Place on a parchment-lined baking sheet, like the tray. |
| 4 | Bake. Brush with egg wash if using. Bake at 400°F (200°C) for 12–15 minutes until golden, like the board. Sprinkle with salt and herbs if desired. This batch makes 8 twists. |
Pro tips
- Use mozzarella dough. Regular puff pastry is not in these numbers.
- Do not overbake. Pull when golden.
- Work the dough while warm so it stays pliable.
- Twist firmly so the filling stays inside.
- Macros are per twist, 8 from this tray.
Nutrition
| Nutrient | Per twist |
|---|---|
| Calories | 180 |
| Protein | 14g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 13g |
| Sodium | 480mg |
Estimates based on mozzarella dough, ham, and cheese, divided into 8 twists. Regular puff pastry and a sugar dough are not included.
Variations
Turkey
Swap the ham for turkey. Same macros if measured.
No filling cheese
Skip the extra cheese. Protein drops a little.
Herb
Add fresh parsley or chives before baking.
Spicy
A pinch of cayenne or hot sauce in the filling.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Cover once cool |
| Reheat | 5 min | Oven or air fryer |
| Freezer | Up to 1 month | Cool fully. Reheat from frozen |
FAQ
Test your knowledge
5 quick questions about these ham and cheese twists
1. Protein per twist?
2. Net carbs per twist?
3. What keeps the carbs at 4g?
4. About how long does this take?
5. What is not in the 4g number?
