Why You’ll Love This Recipe
These pizza rolls strike the perfect balance between indulgent and nutritious. They’re made with a protein-rich dough (thanks to Greek yogurt and protein powder) and filled with melty cheese, zesty sauce, and crispy pepperoni. Each roll is soft on the inside, golden on the outside, and bursting with flavor. They’re easy to make, fun to eat, and ideal for busy days when you need something quick but satisfying. Plus, they’re freezer-friendly and easy to reheat, making them a great prep-ahead snack or post-gym meal.
High-Protein Pepperoni Pizza Rolls: A Guilt-Free Twist on a Classic Favorite
- Total Time: 30 minutes
- Yield: 8–10 rolls
Description
These High Protein Pepperoni Pizza Rolls are a guilt-free, muscle-fueling twist on a classic snack. Made with high-protein dough and melty mozzarella, they’re perfect for post-workout meals, game-day bites, or anytime pizza cravings hit — without the extra carbs!
Ingredients
- For the Dough:
- 1 cup plain nonfat Greek yogurt
- 1 cup self-rising flour (or 1 cup all-purpose flour + 1 1/2 tsp baking powder + 1/4 tsp salt)
- For the Filling:
- 1/2 cup pizza sauce (low sugar or high-protein preferred)
- 1/2 cup shredded part-skim mozzarella cheese
- 20 turkey pepperoni slices
- 1/4 tsp garlic powder
- 1/4 tsp Italian seasoning
- 1/4 tsp crushed red pepper flakes (optional)
- For Topping:
- 1 egg, beaten (for egg wash)
- 1 tbsp grated Parmesan cheese
- Fresh basil or parsley, chopped (optional, for garnish)
Instructions
- Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a mixing bowl, combine Greek yogurt and self-rising flour until a dough forms. Knead lightly for 2–3 minutes until smooth.
- Roll the dough out on a floured surface into a rectangle about 1/4 inch thick.
- Spread pizza sauce evenly over the dough, leaving a small border around the edges.
- Sprinkle mozzarella cheese, pepperoni slices, and seasonings evenly on top.
- Carefully roll the dough into a log (like cinnamon rolls), sealing the edge. Slice into 8–10 even pieces.
- Place rolls cut-side up on the prepared baking sheet. Brush with egg wash and sprinkle lightly with Parmesan cheese.
- Bake for 18–20 minutes, or until golden brown and bubbly.
- Let cool slightly, then garnish with fresh herbs if desired. Serve with warm marinara or Greek yogurt ranch for dipping.
Notes
- For extra protein, mix 1 scoop of unflavored whey protein isolate into the dough.
- Use turkey pepperoni or chicken sausage to keep it lean.
- Air fry at 375°F (190°C) for 10–12 minutes for an extra crispy version.
- Store leftovers in the fridge for up to 3 days — reheat in the oven for best texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Snack
- Method: Baked
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
All-Purpose Flour: The foundation of the dough. You can substitute half with whole wheat flour for extra fiber.
Vanilla or Unflavored Whey Protein Powder: Boosts the protein content while helping the dough stay light and tender.
Plain Greek Yogurt: Adds moisture and protein to the dough while keeping it soft and chewy.
Baking Powder: Gives the dough its lift and fluffiness.
Salt: Enhances the flavor and balances the protein powder.
Marinara or Pizza Sauce: Adds that classic pizza flavor—use a high-protein, low-sugar brand for the healthiest option.
Mozzarella Cheese: Melts perfectly and adds delicious gooey texture with a boost of protein.
Turkey Pepperoni: A lighter, high-protein alternative to regular pepperoni that crisps up beautifully in the oven.
Olive Oil or Cooking Spray: For brushing the tops of the rolls to help them bake golden brown.
Italian Seasoning and Garlic Powder: For added aroma and authentic pizzeria flavor.
Grated Parmesan (optional): Adds a final touch of salty richness and extra protein.
Directions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Make the dough. In a large bowl, combine flour, protein powder, baking powder, and salt. Add Greek yogurt and mix until a dough forms. Knead gently on a floured surface for 1–2 minutes until smooth.
- Roll out the dough. Use a rolling pin to form a rectangle about ¼ inch thick.
- Add the fillings. Spread a thin layer of marinara sauce over the dough, leaving about ½ inch of space around the edges. Sprinkle mozzarella cheese evenly and top with slices of turkey pepperoni.
- Roll it up. Starting from one long edge, tightly roll the dough into a log. Slice into 8–10 equal rolls using a sharp knife.
- Arrange and bake. Place the rolls on the prepared baking sheet. Brush lightly with olive oil or spray with cooking spray. Sprinkle with Italian seasoning and garlic powder.
- Bake. Bake for 15–18 minutes, or until golden brown and the cheese is bubbling.
- Cool and serve. Let cool slightly before serving with extra marinara 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
This recipe makes 8–10 rolls, serving 2–3 people. Preparation takes 10 minutes, baking time is 18 minutes, for a total of 28 minutes. Each roll has about 10–12 grams of protein, depending on the ingredients used.
Storage/reheating
Store in an airtight container in the refrigerator for up to 4 days. Reheat in an oven or air fryer at 375°F (190°C) for 5–7 minutes until warm and crisp. To freeze, place rolls in a single layer on a baking sheet, freeze solid, then transfer to a freezer bag. Reheat directly from frozen for 10–12 minutes.
Variations and Customizations
Buffalo Chicken Pizza Rolls
Swap pepperoni for shredded buffalo chicken and drizzle with light ranch dressing.
Veggie Protein Rolls
Add sautéed mushrooms, spinach, or bell peppers for extra nutrients.
High-Protein Alfredo Rolls
Use a light Alfredo sauce and add grilled chicken for a creamy twist.
BBQ Chicken Rolls
Use BBQ sauce, diced chicken breast, and red onions for a smoky flavor.
Cheesy Jalapeño Rolls
Mix in sliced jalapeños for a spicy kick.
Air Fryer Version
Cook at 380°F (195°C) for 10 minutes, flipping halfway through for ultra-crispy edges.
Gluten-Free Option
Use a 1:1 gluten-free flour blend and make sure your protein powder is gluten-free.
Extra Protein Boost
Add a few spoonfuls of cottage cheese or shredded chicken to the filling.
Mini Pizza Bites
Cut smaller rolls for bite-sized snacks—perfect for parties or meal prep.
Breakfast Pizza Rolls
Add scrambled eggs, turkey bacon, and a sprinkle of cheddar for a savory morning option.
FAQs
1. Can I use casein or plant-based protein powder?
Yes, but the texture may vary—whey gives the fluffiest results.
2. Can I make the dough ahead of time?
Yes, store it wrapped in plastic in the refrigerator for up to 24 hours.
3. How can I make the rolls even higher in protein?
Add shredded chicken, use extra cheese, or serve with a side of Greek yogurt ranch dip.
4. Can I use almond flour instead of all-purpose flour?
You can, but the rolls will be softer and less chewy.
5. Do I need yeast?
Nope—this is a quick dough that rises with baking powder instead.
6. What’s the best dipping sauce?
Warm marinara, spicy garlic sauce, or protein-packed Greek yogurt ranch.
7. Can I use regular pepperoni?
Yes, though turkey pepperoni keeps it leaner and lighter.
8. Are these good for meal prep?
Absolutely! They hold up well in the fridge or freezer.
9. Can I air fry frozen pizza rolls?
Yes, air fry at 380°F for 10–12 minutes until crisp and hot inside.
10. How can I make them lower in carbs?
Replace some flour with almond flour or oat flour and use minimal sauce.
Conclusion
These High-Protein Pepperoni Pizza Rolls prove that eating healthy doesn’t mean giving up your favorite foods. They’re chewy, cheesy, and satisfyingly savory—with enough protein to keep you full and energized. Whether you’re meal-prepping for the week, looking for a post-workout bite, or just craving a lighter pizza fix, these rolls deliver big flavor and smart nutrition. Once you try them, you’ll never go back to store-bought pizza rolls again.
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