Servings: 8 Sticks Total Time: 25 minutes Difficulty: Easy Calories per Serving: 140 kcal Macros: 16g Protein / 2g Net Carbs / 8g Fat / 1g Fiber
Intro
There is something deeply satisfying about the salty, gooey combination of ham and melted cheese. Usually, these “sticks” are wrapped in heavy puff pastry or breaded and deep-fried, making them a difficult choice for anyone focused on their fitness goals. If you have been searching for keto recipes that deliver that savory, melted comfort without the carb-heavy crust, these Ham and Cheese Sticks are about to become your favorite go-to snack.
We have redesigned this classic to be a high protein and low carb powerhouse. By using a specialized “Fathead” style dough or a simple protein-wrap technique, we’ve eliminated the refined grains while keeping that golden, crispy exterior. This recipe is also Weight Watchers friendly, offering a high-satiety snack that keeps your hunger in check without using up all your daily points.
Whether you need easy meal prep ideas for school lunches or a quick appetizer for game day, these savory sticks are the perfect solution. They are quick, kid-friendly, and fully aligned with a clean eating lifestyle.
Look at the Recipe
- Sensory Appeal: A warm, golden-brown crust that pulls apart to reveal layers of savory ham and stretching, melted cheese.
- Flavor Highlight: The smoky richness of deli ham paired with the sharp, creamy tang of aged cheddar or mozzarella.
- Dietary Benefit: Grain-free and packed with lean protein, making it an ideal “fat-burning” snack for keto followers.
Ingredients Needed
The High-Protein Dough
- 1 ½ cups shredded low-moisture mozzarella cheese
- 2 tablespoons cream cheese (low-fat for WW)
- 1 large egg, lightly beaten
- ¾ cup superfine almond flour
- ¼ cup unflavored whey protein isolate (provides the “bread-like” structure)
The Filling
- 8 slices lean, high-quality deli ham (nitrate-free preferred)
- 4 sticks of low-fat mozzarella string cheese (cut in half)
- ½ teaspoon garlic powder
- 1 teaspoon dried parsley
How to Make Our Keto Ham and Cheese Sticks
Melt the mozzarella and cream cheese in a microwave-safe bowl in 30-second intervals until smooth and pliable. This forms the base of our low carb dough, providing a flexible texture without the need for gluten.
Stir in the egg, almond flour, and whey protein isolate. Knead the mixture with your hands until a consistent dough forms. If the dough becomes too sticky, let it rest for two minutes to allow the protein and flour to hydrate.
Roll the dough out between two sheets of parchment paper into a large rectangle. Cut into 8 even strips. Wrap one slice of ham around each half-stick of string cheese, then place the ham-wrapped cheese onto a dough strip.
Roll the dough around the ham and cheese, pinching the ends tightly to ensure the cheese doesn’t leak out while baking. Place the sticks on a baking sheet lined with parchment paper.
Bake at 400°F for 10–12 minutes until the sticks are a deep golden brown. Brush with a tiny bit of garlic butter or a mist of olive oil and a sprinkle of parsley immediately upon exiting the oven for that authentic bakery finish.
Storage & Serving Suggestions
Storing: Keep these in an airtight container in the refrigerator for up to 4 days. They are one of the best macro-friendly meals for on-the-go snacking.
Reheating: For the best results, use an air fryer at 350°F for 3 minutes. This restores the crispiness of the crust and the melt of the cheese.
Freezing: These sticks freeze beautifully. Flash-freeze them on a tray before transferring to a bag. Bake directly from frozen at 375°F for 15 minutes.
Serving Pairings: Serve with a side of sugar-free honey mustard or a spicy keto-friendly ranch dip for an extra flavor kick.
Tips & FAQs
Can I use different cheeses? Absolutely. While mozzarella provides the best “stretch,” sharp cheddar or Swiss slices work beautifully inside the ham wrap. Just ensure the mozzarella remains the base of the dough for structural integrity.
How do I make this lower in Weight Watchers points? Use fat-free cream cheese and “light” string cheese. Additionally, ensure your deli ham is extra lean. Using the air fryer instead of the oven can also help you use less oil.
Why did my cheese leak out? This usually happens if the dough isn’t sealed tightly at the ends. Make sure to “pinch and tuck” the dough thoroughly so the ham and cheese are completely encased.
