Cheesy Jalapeño Protein Rolls (Flavorful, High-Protein & Low-Carb)
These cheesy jalapeño protein rolls are soft, savory, and packed with protein while staying low in carbs. Made with cheese and protein-rich ingredients, they have a fluffy texture with a slight kick from jalapeños. Perfect for keto diets, weight management, or a high-protein snack, these rolls are great as a side, sandwich base, or post-workout bite.
They’re quick to make, gluten-free, and customizable depending on your spice preference.
Time Required
Prep Time: 10 minutes
Cook Time: 18–22 minutes
Total Time: 30–35 minutes
Servings: 8 rolls
Ingredients
Main Ingredients
1 cup shredded mozzarella cheese
½ cup cream cheese (softened)
1 cup almond flour
1 scoop unflavored or plain protein powder (whey or plant-based, ~30g)
1 large egg
2 fresh jalapeños (finely chopped, seeds removed for less heat)
½ cup shredded cheddar cheese
½ tsp baking powder
¼ tsp garlic powder
¼ tsp salt
Optional Add-ins
1 tbsp chopped fresh parsley or chives
¼ tsp black pepper
Extra shredded cheese for topping
Instructions
Step 1: Preheat Oven
Preheat oven to 190°C (375°F).
Line a baking tray with parchment paper.
Step 2: Melt the Cheese
In a microwave-safe bowl, combine mozzarella and cream cheese.
Microwave 60–90 seconds, stirring halfway, until fully melted and smooth.
Step 3: Make the Dough
Add almond flour, protein powder, baking powder, garlic powder, and salt to the melted cheese.
Mix well.
Add egg, chopped jalapeños, and cheddar cheese.
Knead or mix until a soft dough forms.
(If dough is sticky, lightly oil hands or chill 5 minutes.)
Step 4: Shape Rolls
Divide dough into 8 equal portions.
Roll into balls or shape into small buns.
Place on prepared tray and flatten slightly.
Step 5: Bake
Bake for 18–22 minutes until golden brown.
Let cool 5 minutes before serving.
Serving Suggestions
Serve with Greek yogurt dip or sour cream
Use as mini sandwich buns
Pair with soup or salad
Enjoy as a high-protein snack
Nutritional Information (Per Roll — Approximate)
Calories: 165 kcal
Protein: 11–13g
Carbohydrates: 3–4g net carbs
Fat: 12g
Fiber: 1–2g
Sugar: <1g
(Values vary depending on protein powder and cheese used.)
Frequently Asked Questions
1. Can I make these without protein powder?
Yes. Replace with extra almond flour (about ¼ cup), but protein content will be lower.
2. Are these keto-friendly?
Yes — they’re low-carb and suitable for ketogenic diets.
3. Can I reduce the spice?
Remove jalapeño seeds or use mild green chilies.
4. How do I store them?
Fridge: Airtight container for up to 4 days
Freezer: Up to 2 months
Reheat in oven or air fryer for best texture.
5. Can I use coconut flour instead of almond flour?
Not directly. Coconut flour absorbs more moisture — use only ¼ cup and add another egg.
6. Why is my dough too sticky?
The cheese may be too hot or melted. Let it cool slightly or chill dough briefly.
7. Can I make them dairy-free?
Yes — use dairy-free cheese alternatives, though texture may differ.