Looking for a delicious low carb breakfast option that doesn’t skimp on flavor? These Ham & Cheese Egg Roll Ups are the perfect solution! With fluffy scrambled eggs, melted cheddar cheese, and fresh veggies all wrapped in crispy ham, this dish delivers a satisfying, protein-packed start to your day.
Perfect for meal prep, quick weekday breakfasts, or even brunch with friends, these roll ups are a must-try! They come together in just 15 minutes, making them a great choice for busy mornings when you need something nutritious and filling. Whether you’re following a keto diet or just love a good, cheesy egg dish, these roll-ups will not disappoint!
Full Recipe:
Ingredients:
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10 large eggs
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2 tsp. garlic powder
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Kosher salt, to taste
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Freshly ground black pepper, to taste
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2 Tbsp. butter
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1 ½ cups shredded cheddar cheese
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1 cup baby spinach, chopped
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1 cup chopped tomatoes
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20 slices ham
Directions:
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Preheat the broiler. In a large bowl, whisk together the eggs, garlic powder, salt, and black pepper.
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In a large nonstick skillet over medium heat, melt the butter. Add the eggs and scramble, stirring occasionally for about 3 minutes.
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Stir in the cheddar cheese until melted, then mix in the baby spinach and chopped tomatoes until well combined.
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Lay two slices of ham on a flat surface, then top with a spoonful of scrambled egg mixture. Roll tightly. Repeat with remaining ham and eggs.
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Arrange roll-ups in a shallow baking dish and broil until the ham is crispy, about 5 minutes. Serve hot and enjoy!
Prep Time: 5 minutes | Cooking Time: 10 minutes | Total Time: 15 minutes
Kcal: 220 kcal per serving | Servings: 10 servings
The Ultimate Guide to Ham & Cheese Egg Roll-Ups: A Low-Carb, High-Protein Breakfast
When it comes to starting the day with a delicious, satisfying, and nutritious meal, Ham & Cheese Egg Roll Ups are a top contender. Whether you’re following a low carb or keto lifestyle, looking for a high protein breakfast, or simply want a quick and easy recipe, these roll ups tick all the boxes. Packed with flavor, loaded with protein, and incredibly easy to prepare, this dish has become a go-to for busy mornings and meal prep enthusiasts.
In this comprehensive guide, we’ll explore everything you need to know about Ham & Cheese Egg Roll Ups, from their nutritional benefits to creative variations, serving suggestions, and expert cooking tips. By the end, you’ll be convinced that this simple yet delicious recipe deserves a permanent spot in your breakfast rotation.
Why Ham & Cheese Egg Roll-Ups Are a Perfect Breakfast Choice
1. Low-Carb and Keto-Friendly
One of the biggest advantages of Ham & Cheese Egg Roll-Ups is that they are naturally low in carbohydrates. Traditional breakfast burritos and sandwiches often rely on tortillas, bread, or bagels as the base. However, by using ham slices instead, you eliminate unnecessary carbs while still enjoying a satisfying, handheld breakfast. This makes it a fantastic option for those following a ketogenic or low carb diet.
2. High in Protein for Sustained Energy
Protein is essential for muscle growth, energy levels, and overall satiety. With eggs, ham, and cheese as the main ingredients, these roll-ups provide an excellent protein boost that helps keep you full for longer. Unlike sugary cereals or carb-heavy pastries, this breakfast will fuel your body without causing an energy crash later in the day.
3. Quick and Easy to Make
Mornings can be hectic, but this recipe takes just 15 minutes from start to finish. The simplicity of scrambling eggs, rolling them in ham, and broiling for a few minutes makes it one of the easiest breakfast options available. Whether you’re cooking for yourself, your family, or preparing breakfast ahead of time, these roll ups are a time saving solution.
4. Great for Meal Prep
If you like to plan your meals in advance, these roll-ups are ideal for meal prepping. You can make a batch at the beginning of the week, store them in an airtight container, and reheat them when needed. This ensures that you have a protein-packed breakfast ready to go, even on your busiest mornings.
Creative Variations of Ham & Cheese Egg Roll-Ups
While the classic combination of ham, eggs, cheese, spinach, and tomatoes is already delicious, there are plenty of ways to customize this recipe to suit your personal taste. Here are some creative ideas to switch things up:
1. Add More Vegetables
For an extra boost of nutrients, consider adding finely chopped bell peppers, mushrooms, or onions to the scrambled eggs. These ingredients not only enhance the flavor but also provide additional vitamins and fiber.
2. Experiment with Different Cheeses
Cheddar cheese is a popular choice, but you can experiment with other varieties for different flavors. Try mozzarella for a gooey texture, pepper jack for a spicy kick, or Swiss cheese for a slightly nutty taste.
3. Use Turkey or Chicken Instead of Ham
If you’re not a fan of ham or want a leaner option, you can substitute it with turkey or thinly sliced chicken breast. This keeps the roll-ups just as delicious while slightly lowering the fat content.
4. Make It Spicy
For those who love spice, add diced jalapeños or a dash of hot sauce to the scrambled eggs. You can also sprinkle some red pepper flakes on top before broiling to give the dish a subtle heat.
5. Turn It Into a Casserole
If you’re cooking for a crowd, consider layering the ham, eggs, and cheese in a baking dish instead of rolling them individually. Bake until bubbly and golden brown for a hearty breakfast casserole that’s easy to slice and serve.
Best Ways to Serve Ham & Cheese Egg Roll-Ups
While these roll ups are delicious on their own, pairing them with complementary side dishes can elevate your breakfast experience. Here are some great serving suggestions:
1. With a Side of Fresh Fruit
Since the roll ups are savory and protein-rich, balancing the meal with a serving of fresh fruit adds natural sweetness and freshness. Berries, sliced apples, or a citrus salad make great choices.
2. With Avocado or Guacamole
Avocado adds healthy fats and creaminess, making it a great topping or side for these roll ups. You can slice an avocado and serve it alongside or mash it into guacamole for dipping.
3. With a Light Salad
If you’re serving these roll ups for brunch, a simple arugula or spinach salad with a light vinaigrette pairs wonderfully. The fresh greens contrast beautifully with the richness of the eggs and ham.
4. With a Low-Carb Toast Alternative
If you want a bit more texture in your breakfast, consider serving these roll ups with almond flour or coconut flour toast. This keeps the meal low in carbs while adding a satisfying crunch.
5. With a Cup of Coffee or Tea
A warm cup of coffee or tea perfectly complements these roll ups, making breakfast feel complete and comforting. If you’re following a keto diet, you might enjoy them with a creamy bulletproof coffee.
Expert Tips for Perfect Ham & Cheese Egg Roll-Ups
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Use Quality Ham – Opt for high-quality deli ham without added sugars or preservatives. Thinly sliced ham works best for rolling, but it should still be sturdy enough to hold the filling.
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Don’t Overcook the Eggs – Scrambled eggs should be slightly soft before rolling them in the ham. They will continue to cook slightly under the broiler, so avoid making them too dry.
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Secure the Roll-Ups if Needed – If you find that the ham unrolls while broiling, use a toothpick to keep them in place. Just remember to remove the toothpicks before serving!
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Broil for a Crispy Finish – Broiling for a few minutes helps crisp up the edges of the ham and adds a delicious texture to the dish. Keep an eye on them to prevent burning.
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Customize the Seasonings – A pinch of smoked paprika, Italian seasoning, or everything bagel seasoning can add a new dimension of flavor to the eggs.
Conclusion
Ham & Cheese Egg Roll Ups are a simple yet flavorful breakfast that’s perfect for anyone looking for a high protein, low carb meal. Their versatility, ease of preparation, and ability to be customized make them a favorite among busy individuals, fitness enthusiasts, and those following a keto lifestyle.
Whether you enjoy them as a quick morning meal, a meal prep staple, or a fun brunch option, these roll ups are guaranteed to keep you satisfied and energized throughout the day. Try different variations, pair them with delicious sides, and make them a part of your weekly breakfast routine. Once you take your first bite, you’ll see why this recipe is a true breakfast game changer!