Are you on the lookout for a super fast, easy, and keto-friendly lunch option? Look no further! These lunch meat roll-ups utilize simple ingredients that you probably already have at home, making them a convenient and satisfying choice. Staying low carb can be as simple as stacking two ingredients and rolling them up. With a few different cheeses and meats, you can create an easy no-cook lunch that doesn’t get too boring.
What are Keto Lunch Meat Roll-Ups?
These keto lunch meat roll-ups are a deliciously easy high protein, low carb snack, appetizer, or even lunch that you can make in minutes. This version simply eliminates the tortilla.
Why Choose Keto Roll-Ups?
Coming up with tasty but easy lunch ideas is tough, but sometimes we overthink it! These easy lunch rollups are quick, kid-friendly, and inexpensive. They can be served by themselves or with a small side salad and sugar-free ranch dressing. These lunch meat roll ups really help us get in accurate macros for the day, packing 20g of fat per roll (including the oil/vinegar dip), 10g of protein, and less than 1g net carb. Of course the carb count might go up just a bit depending on what extra toppings you add (like the peppers), but it’s still very much within a keto range.
Key Ingredients for Keto Lunch Meat Roll-Ups
- Deli Meat: Choose large, thick-cut deli meat that doesn't fall apart easily. While roast beef can be used, it tends to fall apart. Ham or turkey are excellent choices. Be sure to use a thicker cut of lunch meat that doesn't fall apart easily. If the meat is wet, pat it dry with a paper towel.
- Cream Cheese: Be sure to soften it so it spreads easily. You can set it on the counter or place it in the microwave for 5 to 10 seconds to soften. Slightly soften the cream cheese so it spreads easily. Set the cream cheese out to slightly soften in a small bowl, or microwave for 5 to 10 seconds.
- Ranch Seasonings: A simple combination of garlic powder, onion powder, sea salt, and dill. Stir in the onion powder, garlic powder, dill, and sea salt.
- Shredded Cheddar Cheese: Cheddar cheese pairs perfectly with the bacon ranch flavor. However, feel free to use any kind you prefer. Also, feel free to use thinly sliced block cheese or sliced cheese.
- Bacon: Because everything is better with bacon! For the bacon, you can fry it in a skillet or cook it at 400 degrees on a parchment-lined baking sheet for 18 -23 minutes.
- Dill Pickles: Whole pickles that have been quartered or thinly sliced lengthwise.
Basic Preparation Steps
- Stir the ranch seasonings into the softened cream cheese.
- Spread ¼ of the cream cheese onto each slice of deli meat.
- Place ¼ of the shredded cheese, ½ slice of bacon, and 1 or 2 quartered pickles on top of each slice of meat with cream cheese.
- Roll up tightly and enjoy!
Detailed Instructions
- Prepare the Cream Cheese: Set the cream cheese out to slightly soften in a small bowl, or microwave for 5 to 10 seconds until it is easily spreadable.
- Season the Cream Cheese: Stir in the onion powder, garlic powder, dill, and sea salt to create the ranch flavor.
- Prepare the Meat: If the meat is wet, pat it dry with a paper towel to prevent the roll-ups from becoming soggy.
- Assemble the Roll-Ups: Lay your deli meat on your plate, then top it with your cheese. Spread ¼ of the cream cheese mixture onto each slice of deli meat.
- Add Fillings: Place ¼ of the shredded cheese, ½ slice of bacon, and 1 or 2 quartered pickles on top of each slice of meat with cream cheese. Add the pickle spear on one end and then roll up.
- Roll and Secure: Roll it up gently, then stick a toothpick into it to secure it.
- Chill (Optional): If you plan on slicing them, place them in the fridge for 30 minutes to an hour to set up. Note: If you plan on cutting them in half before serving, cover them with plastic wrap and place them in the fridge for 30 minutes to an hour to set up before slicing.
- Serve: Serve with toothpicks, but don't be surprised if people just dive in with their fingers!
Flavor Combination Ideas
Don't feel limited to the bacon ranch combination in the recipe card! Feel free to customize these with your favorite fillings! The concept is extremely simple. These are best when you pair flavors that work well with one another.
Italian Sub Roll-Ups
Layer the meat slices from largest to smallest. For the brand we use (Boar's Head), the order is:
Read also: Easy Low-Carb Cheese Crackers
- Genoa Salami
- Mortadella
- Sopressata
- Pepperoni
Spread a thin layer of mayo on the stack, making sure to leave space at the top of the largest piece to keep it from squishing out when you roll them up. Add a slice of provolone on top of the mayo, about halfway from the top. Add a small handful of lettuce to the lower half and top with desired toppings (optional). Have the toothpicks nearby and ready to grab. Starting from the bottom of the cheese, gently (but as tightly as possible) roll the stack, pushing in any fillings that find their way out. When you get to the end, secure the outer meat edges with a toothpick. To serve, pour 2 parts oil and 1 part vinegar into a small dipping ramekin. Sprinkle some Italian seasoning on top. Dip the roll-ups in the oil/vinegar and enjoy!
Other Filling Ideas and Combos:
- Salami and Provolone: I also added a pickle in this one because I just love those two flavors together.
- Prosciutto with Tangy Aged Swiss: I love a prosciutto with a tangy, aged swiss or a pepper jack and smoked turkey.
- Roast beef, cheddar, peppers, baby greens and a good grainy mustard.
Cheese Pairing Suggestions
- Prosciutto: With prosciutto, salty cheeses like parmesan, asiago, or feta go great with prosciutto, but they’re not easy to wrap up. Provolone, gorgonzola, mozzarella, or even brie also go well!
- Ham: Sharp cheddar and Swiss cheese are great go-to cheeses with ham. You could also wrap some creamy brie or a tangy blue cheese in ham for a richer flavor.
- Turkey: Cheddar is a great classic with turkey, but provolone and gouda really bring out the best in turkey. A brie or a pepper jack would put a different twist as well!
Tips and Tricks
- If your cheese is too stiff to roll, you can zap it in the microwave for 5-10 seconds to melt it slightly.
- Lay down larger slice of meat on the bottom. For me it was the ham, then the turkey slice. Add the two slices of cheese on top of the meat, along with a piece of bacon. Add the thin slices of pepper and onion and top with baby greens. Spoon 1 teaspoon of your dressing of choice and then carefully roll up into a wrap.
Serving Suggestions
- They can be served by themselves or with a small side salad and sugar-free ranch dressing.
- You could add dipping sauces like pesto, ranch, salsa, whipped feta, or even a sugar free honey mustard.
- Some keto chips (linked in the section above), nuts, or crunchy grain-free granola would add great texture, too!
- If you are a big salad fan like me you can also take these ideas and make salad bowls. Just fill a bowl with lettuce, chop the lunch meat and your favorite cheese into pieces, add the other fixings you like and top with salad dressing.
Storage Instructions
Store the lunch meat roll-ups in a container or tightly covered in the refrigerator for 2 to 3 days. If your rollup is only meat and cheese, you can prepare these and store them in an airtight container for about a week. If your rollup includes ingredients with more moisture (pickles, pepperoncini, olives, etc.), you likely want to eat those within the next day or two for the best texture. Store extras in the fridge, wrapped individually in plastic wrap, for up to a week. Refrigerate rolls for at least 30 minutes, then slice into one-inch sized pieces. To store leftovers you can roll in plastic wrap or wax paper.
Additional Keto-Friendly Lunch Ideas
- Keto Pizza Pinwheels: Only 4.5 net carbs for 5 of these delicious snacks.
- Keto Lunch Skewers: Try either the Pizza Skewers or the Turkey Skewers for an easy, no-cook snack! Enjoy 4 of each type for under 6 net carbs.
- Pizza Chaffle: Eat this when the cheese is warm and melty or pack it all separately and have a keto lunchable!
- Keto Tuna Salad: This lunch classic is great in sandwiches, peppers, or as a dip with chips!
- Pumpkin Chaffles: A great fall breakfast, lunch, or snack. You can make them in less than 10 minutes.
Embracing the Keto Lifestyle
Low-carb diets have been around for a while. But "keto" takes it to a whole 'nother level. In the past, I avoided keto diets. My impression was that they were a version of Atkins, with an emphasis on bacon and red meat. So for the next few weeks I will be posting some low carb/keto options for appetizers and other dishes. You might find, as I did, that it's actually quite easy to lower carbs with just simple substitutions. Finding a low carb snack or appetizer can be a real challenge. Which makes this one a winner! Keto friendly without any artificial sweeteners.
Read also: Keto Calorie Counting: A Detailed Guide
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