If you love pizza but want something lighter and protein-packed, these High Protein Pepperoni Pizza Rolls are your new go-to snack. They’re everything you love about pizza—melty cheese, savory pepperoni, and rich tomato flavor—wrapped in a fluffy, golden roll that’s high in protein and big on taste. I first made these after a workout, craving pizza but needing something nutritious, and they quickly became a staple in my meal prep routine. They’re easy to make, portable, and perfect for lunches, parties, or post-gym snacks.
Why You’ll Love This Recipe
These pizza rolls deliver indulgent flavor without the guilt. They’re packed with protein from Greek yogurt and lean cheese, offering the satisfaction of pizza in a balanced, energizing form. You’ll love their crispy exterior, gooey center, and how easy they are to bake in batches. They’re freezer-friendly, reheatable, and endlessly customizable—so you can make them as classic or creative as you like.
High Protein Pepperoni Pizza Rolls – A Guilt-Free Snack You’ll Crave
- Total Time: 28 minutes
- Yield: 8 rolls
Description
High Protein Pepperoni Pizza Rolls are a delicious and healthier twist on classic pizza rolls — packed with cheesy, pepperoni goodness and a boost of protein from Greek yogurt dough or protein-enriched flour. Perfect for snacks, meal prep, or post-workout bites.
Ingredients
- For the Dough:
- 1 cup self-rising flour (or all-purpose flour + 1 1/2 tsp baking powder + 1/4 tsp salt)
- 1 cup plain Greek yogurt
- For the Filling:
- 1/2 cup pizza sauce
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1/3 cup turkey pepperoni slices (or regular pepperoni, chopped)
- 1/2 tsp Italian seasoning
- 1/4 tsp garlic powder
- For Topping (optional):
- 1 egg, beaten (for egg wash)
- 1 tbsp Parmesan cheese
- 1 tsp dried oregano or basil
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a mixing bowl, combine self-rising flour and Greek yogurt. Mix with a spoon or hands until a soft dough forms.
- Lightly flour a surface and roll out the dough into a rectangle, about 1/4 inch thick.
- Spread pizza sauce evenly over the dough, leaving a small border on the edges.
- Sprinkle mozzarella, Parmesan, Italian seasoning, garlic powder, and pepperoni evenly on top.
- Roll the dough tightly from one long edge to the other, forming a log. Slice into 8–10 rolls.
- Place rolls on the prepared baking sheet, cut side up. Brush tops with egg wash if desired, then sprinkle with extra Parmesan and herbs.
- Bake for 15–18 minutes, or until golden brown and cheese is melted.
- Let cool slightly before serving. Enjoy warm with extra pizza sauce for dipping.
Notes
- Use low-fat cheese and turkey pepperoni for a leaner, high-protein version.
- Air fryer method: Cook at 375°F (190°C) for 8–10 minutes until golden.
- Add chopped veggies like bell peppers or spinach for extra nutrients.
- Store leftovers in the fridge for up to 3 days and reheat in the oven or air fryer.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Snack
- Method: Baking or Air Frying
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Greek Yogurt: The secret to the protein-packed dough. It keeps the rolls soft, tender, and full of protein without adding much fat.
Self-Rising Flour: Combines with the yogurt to create an easy, no-yeast dough that’s quick and foolproof.
Mozzarella Cheese: Melts beautifully and adds both flavor and protein. Use part-skim mozzarella for a leaner option.
Pepperoni: Use turkey pepperoni or low-fat versions to keep the rolls high in protein but lower in calories.
Pizza Sauce: A simple tomato-based sauce that gives these rolls their classic pizza flavor.
Egg (optional): Beaten egg brushed on top for a golden, glossy finish.
Italian Seasoning: A flavorful blend of herbs that enhances the pizza aroma.
Garlic Powder: Adds depth and that irresistible pizzeria flavor.
Parmesan Cheese (optional): For extra savory richness and a slightly crispy topping.
Salt and Pepper: To balance all the flavors perfectly.
Directions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper. In a large bowl, mix the Greek yogurt and self-rising flour until a soft dough forms. Knead gently on a floured surface until smooth. Roll the dough into a rectangle about ¼ inch thick. Spread a thin layer of pizza sauce evenly across the surface, then sprinkle with mozzarella, pepperoni slices, Italian seasoning, and garlic powder. Roll the dough tightly into a log and slice into even pieces (about 1 inch thick). Place the rolls on the baking sheet, cut side up. Brush the tops with beaten egg and sprinkle with Parmesan if using. Bake for 18–20 minutes, or until golden brown and bubbly. Let cool slightly before serving with extra pizza sauce for dipping.
Essential Equipment
Must-Have Tools to Get Rolling
Here’s what you’ll want to have on hand:
- Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
- large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
- Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
- Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
- Cutting board – For prepping cabbage leaves and rolling them like a pro.
- 9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
- knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease.
- Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Servings and timing
Makes about 10–12 rolls. Preparation time: 15 minutes. Baking time: 20 minutes. Total time: 35 minutes.
Storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, bake in the oven at 350°F (175°C) for 5–7 minutes or air fry for a crispier texture. These rolls can also be frozen for up to 2 months—simply thaw overnight before reheating.
Variations and Customizations
Veggie Protein Rolls: Add spinach, mushrooms, or bell peppers for extra nutrition.
Buffalo Chicken Rolls: Swap pepperoni for shredded chicken tossed in buffalo sauce.
High-Protein Breakfast Rolls: Add scrambled eggs and turkey sausage for a morning twist.
BBQ Chicken Pizza Rolls: Use BBQ sauce instead of tomato sauce and top with chicken and red onions.
Vegan Protein Rolls: Use plant-based yogurt and vegan pepperoni with dairy-free cheese.
Extra Spicy: Add jalapeños or crushed red pepper flakes for a kick.
Four-Cheese Rolls: Mix mozzarella, cheddar, provolone, and Parmesan for an ultra-cheesy version.
Whole Wheat Version: Use whole wheat self-rising flour for extra fiber.
Air Fryer Method: Cook in an air fryer at 370°F for 10–12 minutes for extra crispiness.
Mini Rolls: Make smaller bite-sized rolls for parties or snacks.
FAQs
Can I use all-purpose flour instead of self-rising flour?
Yes, but add 1½ teaspoons of baking powder and ¼ teaspoon of salt per cup.
Can I make these gluten-free?
Absolutely—use a gluten-free self-rising flour blend.
How much protein is in each roll?
Each roll has about 10–12 grams of protein, depending on ingredients used.
Can I use low-fat cheese?
Yes, part-skim mozzarella or reduced-fat cheese works great.
Can I freeze them before baking?
Yes, assemble and freeze them uncooked, then bake straight from frozen, adding a few extra minutes.
What’s the best dipping sauce?
Marinara, ranch, or garlic yogurt dip complement these rolls perfectly.
Can I use store-bought dough?
Yes, but homemade Greek yogurt dough gives higher protein content.
How do I keep the rolls from getting soggy?
Avoid overloading with sauce and bake until the dough is golden and crisp.
Can I air fry these instead of baking?
Yes, air fry at 370°F for about 10–12 minutes.
Can I make them ahead of time?
Yes, prep and refrigerate for up to 24 hours before baking.
Conclusion
High Protein Pepperoni Pizza Rolls are the perfect blend of indulgence and nutrition. With a tender, protein-rich dough and melty, savory filling, they deliver all the joy of pizza in a compact, guilt-free form. Whether you’re meal-prepping, fueling up after a workout, or hosting friends, these rolls are sure to satisfy every craving. Easy to make, fun to eat, and loaded with flavor—once you try them, they’ll become your favorite high-protein snack.
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