High Protein Pepperoni Pizza Rolls – Cheesy, Savory & Meal-Prep Friendly

High Protein Pepperoni Pizza Rolls take all the best parts of classic pizza — melty cheese, zesty pepperoni, and herby tomato sauce — and wrap them into portable, bite-sized spirals that are perfect for lunch boxes, meal prep, or high-protein snacking. Unlike the traditional version, this recipe is boosted with extra protein thanks to Greek yogurt dough, mozzarella, and lean pepperoni, making it both satisfying and macro-friendly.

These rolls bake up golden, gooey, and full of flavor, while still aligning with fitness or weight-conscious goals. Whether you’re following a high-protein diet, prepping for the week, or looking for a more balanced take on a classic, these protein-packed pizza rolls deliver.

Ingredients Overview

This high-protein twist uses clean, smart ingredients to keep flavor high and carbs moderate.

• Greek Yogurt Dough (2-Ingredient Dough): A mix of self-rising flour and plain Greek yogurt forms a soft, protein-rich dough. This method skips yeast and rises beautifully.

• Pepperoni: Choose turkey pepperoni for a leaner option with fewer calories and less fat. Traditional pepperoni works too for classic flavor.

• Mozzarella Cheese: Shredded part-skim mozzarella keeps the protein high while reducing fat. It melts perfectly and adds that irresistible pizza stretch.

• Marinara or Pizza Sauce: Go for a low-sugar or homemade version to keep it clean. A little goes a long way inside and for dipping.

• Parmesan Cheese: Optional, but adds depth and sharpness to the rolls when sprinkled on top.

• Italian Seasoning & Garlic Powder: Season the dough and filling to bring out that classic pizzeria flavor.

Substitutions & Add-ins:

• Use whole wheat self-rising flour for extra fiber

• Add sautéed mushrooms, spinach, or bell peppers for more volume

• Swap mozzarella for part-skim ricotta for a softer interior

• Add red pepper flakes for spice

Step-by-Step Instructions

1. Make the Dough:
   In a mixing bowl, combine:

   • 1 cup plain Greek yogurt

   • 1 cup self-rising flour (or 1 cup all-purpose flour + 1½ tsp baking powder + ¼ tsp salt)
     Mix with a spoon, then knead gently until it forms a soft, tacky dough. Add extra flour 1 tablespoon at a time if too sticky.

2. Roll Out the Dough:
   Lightly flour a surface and roll dough into a rectangle (about 10×14 inches). Keep it about ¼ inch thick.

3. Add the Filling:
   Spread a thin layer of marinara (about 2–3 tbsp) over the dough. Sprinkle with:

   • ¾ cup shredded mozzarella

   • 20–25 slices turkey pepperoni (or chopped)

   • A sprinkle of garlic powder and Italian seasoning
     Optional: add spinach or chopped veggies here.

4. Roll and Slice:
   Starting from the long edge, gently roll the dough into a tight log. Slice into 8–10 even rolls with a sharp knife.

5. Bake the Rolls:
   Preheat oven to 375°F (190°C). Arrange rolls on a parchment-lined baking sheet or in a greased baking dish.
   Bake for 18–22 minutes, until golden and cheese is bubbling.

6. Top and Serve:
   Optional: sprinkle with grated parmesan and chopped parsley. Serve hot with extra warm marinara or ranch for dipping.

Tips, Variations & Substitutions

• Air Fryer Friendly: Bake at 350°F for 10–12 minutes for a crispy finish.

• Freeze for Later: Freeze cooked rolls and reheat in the microwave or oven for quick snacks.

• Higher Protein Boost: Add 1 scoop unflavored whey protein to the dough and increase yogurt slightly.

• Make Mini Rolls: Cut smaller slices for party-friendly appetizers.

• Gluten-Free: Use a gluten-free self-rising blend or a mix of almond flour and baking powder (note: texture will change).

Serving Ideas & Occasions

These rolls are perfect for:

• Post-Workout Meals: High in protein and quick to digest.

• Kid-Friendly Snacks: Tastes like pizza but way less mess.

• Game Day Appetizers: Serve with toothpicks and extra sauce.

• Lunchboxes & Meal Prep: Store easily and reheat well.

Pairings:

• Side salad with vinaigrette

• Roasted veggies

• Greek yogurt ranch dip

• Protein smoothie or shake for a full macro-balanced meal

Nutritional & Health Notes

These pizza rolls are a smarter alternative to store-bought or delivery options:

• Protein: Around 10–12g per roll (depending on size and ingredients)

• Lower in Carbs: Thanks to Greek yogurt dough, which cuts down on refined carbs

• Lower Fat Option: Use turkey pepperoni and part-skim cheese

• No Sugar Added: Control sugar by choosing low-sugar marinara or making your own

To Make Even Leaner:

• Use low-fat cheese

• Add more veggies and less meat

• Swap flour with whole wheat or oat flour blends (will affect texture slightly)

FAQs

Q1: Can I make the dough ahead of time?
Yes — store the dough wrapped in plastic in the fridge for up to 2 days. Let come to room temp before rolling.

Q2: Can I use store-bought dough instead?
Absolutely. Pre-made pizza dough works, but won’t be as high in protein as the Greek yogurt version.

Q3: How do I store leftovers?
Keep in an airtight container in the fridge for up to 4 days. Reheat in the microwave or toaster oven.

Q4: Are these freezer-friendly?
Yes. Freeze after baking. Reheat from frozen at 350°F for 10–12 minutes.

Q5: Can I use almond flour?
Not for this dough — it won’t bind the same. Use a tested almond flour crust recipe instead.

Q6: Can I make this dairy-free?
Use dairy-free Greek-style yogurt and cheese. Check pepperoni labels — some contain dairy additives.

Q7: How many rolls is one serving?
It depends on your goals, but typically 2–3 rolls per serving offers a satisfying portion with 20–30g of protein.

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