High Protein Pepperoni Pizza Rolls

My neighbor knocked on my door one Saturday holding a plate of warm, golden rolls that smelled like a pizzeria. She called them her "gym fuel," and I laughed until I tasted one—soft, cheesy, packed with pepperoni, and somehow loaded with protein. I asked for the recipe immediately. That afternoon, I made my first batch, and they disappeared before dinner.

I brought a batch to my son's soccer practice once, thinking I'd have leftovers for the week. The other parents circled like hawks, and within ten minutes, the container was empty. One mom asked if I'd cater her son's birthday party. I just smiled and handed out the recipe instead.

Ingredients

• Plain Greek yogurt (nonfat or low fat): This is the secret to a soft, tangy dough that doesn't need yeast or hours of rising time, plus it adds a protein boost.
• Self-rising flour: Combines flour, baking powder, and salt in one, giving the dough a light lift without fuss (you can make your own if needed).
• Egg: Binds the dough together and adds richness, helping the rolls hold their shape during baking.
• Garlic powder and salt: Simple seasonings that wake up the dough and complement the savory filling perfectly.
• Lean ground beef: Keeps the rolls hearty and high in protein while staying lower in fat, cook it until just browned for the best texture.
• Turkey or beef pepperoni slices: The classic pizza flavor everyone craves, tucked into every bite.
• Shredded part-skim mozzarella cheese: Melts into gooey pockets of cheese without overwhelming the protein content.
• Pizza sauce: Adds moisture and that familiar tomato-herb sweetness, spread it thin so the rolls don't get soggy.
• Dried Italian herbs: A blend of oregano and basil brings warmth and authentic pizza aroma to the filling.
• Black pepper and crushed red pepper flakes: A little heat and spice balance the richness, adjust to your taste.
• Olive oil: Brushed on top before baking, it helps the rolls turn golden and adds a subtle fruity note.
• Grated Parmesan cheese: Sprinkled on top for a salty, nutty crust that crisps up beautifully in the oven.
• Dried parsley or Italian herbs: A final touch of color and herbaceous flavor that makes the rolls look bakery-fresh.

Instructions

Preheat and Prep:

Set your oven to 400°F and line a baking sheet with parchment paper. This keeps the rolls from sticking and makes cleanup a breeze.

Brown the Beef:

Cook the ground beef in a nonstick skillet over medium heat, breaking it into small crumbles, until no pink remains. Drain any excess fat, then stir in black pepper and Italian herbs before setting it aside to cool slightly.

Mix the Dough:

In a large bowl, combine Greek yogurt, self-rising flour, egg, garlic powder, and salt until a sticky dough forms. Turn it out onto a lightly floured surface and knead for 2 to 3 minutes until smooth and elastic.

Roll It Out:

Roll the dough into a rectangle about 12 by 10 inches. If it springs back, let it rest for a minute before continuing.

Spread the Sauce:

Spread pizza sauce evenly over the dough, leaving a half-inch border around the edges. This border helps seal the roll and prevents leaks.

Add the Filling:

Scatter the cooked beef, pepperoni slices, and mozzarella cheese evenly over the sauce. Don't overload or the rolls will be hard to slice.

Roll It Up:

Starting from one long edge, tightly roll the dough into a log. Use gentle, even pressure to keep the filling from spilling out.

Slice into Rolls:

Use a sharp knife to cut the log into 12 equal pieces. Arrange them cut-side up on the prepared baking sheet, leaving a little space between each.

Brush and Season:

Lightly brush the tops with olive oil, then sprinkle with Parmesan and dried parsley or herbs. This creates a golden, flavorful crust.

Bake Until Golden:

Bake for 18 to 22 minutes, until the rolls are golden brown and the cheese is bubbling. Let them cool for a few minutes before serving so you don't burn your tongue on molten cheese.

Pin to Board

One evening, my teenage daughter came home from practice starving and skeptical when I offered her a "healthy pizza roll." She took one bite, then another, then grabbed three more and admitted they tasted like the real thing. Now she asks me to make them every Sunday night for her school lunches.

Storing and Reheating

These rolls keep in an airtight container in the fridge for up to four days, and they reheat beautifully in the microwave for about 30 seconds or in a 350°F oven for 8 minutes. I've also frozen them in a single layer on a baking sheet, then transferred them to a freezer bag once solid. When I need a quick meal, I reheat them straight from frozen at 350°F for 10 to 12 minutes, and they taste just as good as fresh.

Customizing Your Rolls

You can easily swap lean ground turkey or chicken for the beef if that's what you have on hand. I've added finely chopped bell peppers and fresh spinach to the filling for extra veggies, and it worked perfectly. If you like a little kick, increase the crushed red pepper flakes or add a drizzle of hot sauce to the pizza sauce before spreading.

Serving Suggestions

These rolls are fantastic on their own, but I love serving them with a side of marinara or ranch for dipping. They pair beautifully with a simple green salad dressed in lemon vinaigrette, or roasted vegetables if you want a full meal. Sometimes I'll pack a few in my gym bag with some carrot sticks and call it lunch.

• Serve warm with extra pizza sauce or garlic butter for dipping.
• Pair with a crisp Caesar salad or steamed broccoli for a balanced plate.
• Pack them cold for lunchboxes, they hold up well and taste great at room temperature.

Pin to Board

Every time I pull a tray of these rolls from the oven, the kitchen fills with that irresistible pizza smell, and I'm reminded why I keep making them. They're proof that healthy food doesn't have to be boring.

Recipe Questions & Answers

→ Can I use regular flour instead of self-rising flour?

Yes. For every cup of all-purpose flour, add 1½ teaspoons of baking powder and ¼ teaspoon of salt. This homemade self-rising flour blend works perfectly for the dough.

→ How long do these rolls last in the fridge?

Store cooled rolls in an airtight container for up to 4 days. Reheat in the oven at 350°F for 5–8 minutes to restore crispness, or microwave for 30–45 seconds.

→ Can I freeze these pizza rolls?

Absolutely. Once cooled, place rolls in a freezer-safe bag or container for up to 3 months. Reheat directly from frozen at 350°F for 10–12 minutes until heated through.

→ What can I substitute for Greek yogurt in the dough?

Straight substitutes don't work well here—Greek yogurt's thickness and protein content are essential. You could try plain, strained labneh or quark, but results may vary.

→ Can I make these vegetarian?

Yes. Replace the ground beef with plant-based crumbles or additional vegetables like mushrooms and bell peppers. Use vegetarian pepperoni or omit it entirely—the cheese and herbs provide plenty of flavor.

→ Why is my dough too sticky to handle?

The dough should be slightly tacky but manageable. If it's too sticky, dust your hands and work surface lightly with flour. Avoid adding too much flour or the rolls will become dense.