Irresistible High Protein Pepperoni Pizza Rolls

My kitchen timer went off just as my neighbor knocked on the door, drawn by the smell of melting cheese and pepperoni wafting through the hall. I'd been experimenting with ways to sneak more protein into my afternoon snacks without resorting to another protein shake, and these rolls were my latest attempt. The dough, made with Greek yogurt, had a surprising tenderness that reminded me of the soft pretzels I used to buy at the mall. When I pulled that first batch out of the oven, golden and bubbling, I knew I'd stumbled onto something that would become a weekly staple.

I started making these on Sunday nights and packing them for my lunches throughout the week. My coworker caught me microwaving one in the break room and asked if I'd ordered from some fancy meal prep service. When I told her I'd made them myself in under an hour, she didn't believe me until I brought her two the next day. Now she texts me every few weeks asking if it's pizza roll Sunday again.

Ingredients

• Plain Greek yogurt: This is the magic ingredient that makes the dough protein-rich and incredibly soft, use nonfat or low-fat and make sure its thick, not the drinkable kind.
• Self-rising flour: The leavening is already mixed in, which means no yeast and no waiting, though you can make your own by whisking baking powder and salt into all-purpose flour.
• Egg: Binds the dough together and adds richness, plus a bit more protein to boost the nutritional profile.
• Lean ground beef: I use 95% lean to keep the fat down while adding serious protein and savory flavor, just be sure to drain any excess grease after browning.
• Turkey or beef pepperoni: The classic pizza flavor that makes these irresistible, turkey pepperoni cuts some calories if youre watching fat intake.
• Part-skim mozzarella: Melts beautifully and stretches when you bite in, just like a real pizza, without adding too much saturated fat.
• Pizza sauce: Use your favorite brand or leftover marinara, just dont overdo it or the rolls will get soggy.
• Italian herbs: A blend of oregano and basil brings that authentic pizzeria taste, dried works better here than fresh since it wont release extra moisture.

Instructions

Get the Oven Ready:

Preheat your oven to 400°F and line a baking sheet with parchment paper so the cheese doesnt stick and cleanup stays easy.

Brown the Beef:

Cook the ground beef in a nonstick skillet over medium heat, breaking it into small crumbles as it browns, then drain any fat and stir in the black pepper and Italian herbs before setting it aside. Let it cool a bit so it doesnt melt the cheese prematurely when you assemble the rolls.

Make the Dough:

Combine Greek yogurt, self-rising flour, egg, garlic powder, and salt in a large bowl, stirring until a sticky dough comes together. Turn it out onto a floured surface and knead for 2 to 3 minutes until it feels smooth and elastic.

Roll It Out:

Use a rolling pin to shape the dough into a rectangle about 12 by 10 inches, keeping the thickness even so the rolls bake uniformly.

Spread the Sauce:

Spread pizza sauce evenly across the dough, leaving a half-inch border around the edges to prevent overflow when you roll it up.

Add the Filling:

Scatter the cooked beef, pepperoni slices, and shredded mozzarella evenly over the sauce, resisting the urge to overfill or the rolls will burst open.

Roll and Slice:

Starting from one long edge, roll the dough tightly into a log, then use a sharp knife to slice it into 12 equal pieces. If the knife sticks, wipe it clean between cuts.

Prep for Baking:

Arrange the rolls cut-side up on your prepared baking sheet, brush the tops lightly with olive oil, and sprinkle with Parmesan and dried parsley.

Bake Until Golden:

Slide the tray into the oven and bake for 18 to 22 minutes, until the tops are golden brown and the cheese is bubbling around the edges.

Cool and Serve:

Let the rolls cool for a few minutes before serving so the molten cheese doesnt burn your mouth. Trust me, I learned this the hard way.

Save

The first time I brought these to a potluck, someone asked for the recipe before they'd even finished chewing. A friend who usually avoids carbs ate three and then admitted she didnt feel weighed down the way she normally does after pizza. These rolls have this way of satisfying a craving without the guilt or the food coma, and thats why they've earned a permanent spot in my meal rotation.

Storing and Reheating

I keep a batch in the fridge for up to four days, stored in an airtight container so they stay soft. When I want one, I microwave it for about 30 seconds or pop it in a 350°F oven for 5 minutes to bring back that fresh-baked texture. For longer storage, I freeze them in a single layer on a tray, then transfer to a freezer bag once solid, and they reheat from frozen in about 10 to 12 minutes at 350°F without losing any of their cheesy, savory goodness.

Customizing Your Rolls

Once you get the hang of the basic recipe, its fun to switch things up based on whats in your fridge or what youre craving. Ive swapped ground turkey for the beef, added finely diced bell peppers and spinach to the filling, and even tried a white pizza version with ricotta and garlic instead of red sauce. The dough is forgiving enough that you can experiment without worrying too much about things going wrong, and every variation Ive tried has been delicious in its own way.

Serving Suggestions

These rolls are versatile enough to work as a snack, a lunch, or even a light dinner alongside a simple salad. I like to serve them with a small bowl of warm marinara for dipping, or sometimes a garlic aioli if Im feeling fancy. They also make great game day food, especially because you can make them ahead and just reheat them when people start arriving.

• Pair with a crisp green salad dressed in balsamic vinaigrette for a balanced meal.
• Serve with extra pizza sauce, ranch dressing, or garlic butter for dipping.
• Pack them cold in a lunchbox, they taste great at room temperature too.

Save

Theres something deeply satisfying about pulling a tray of these golden, cheesy rolls out of the oven and knowing you made them from scratch in less time than it takes to get delivery. Whether youre meal prepping for the week or just need a quick protein-packed snack, these pizza rolls deliver every single time.

Recipe FAQs

→ Can I freeze these rolls?

Yes, these freeze exceptionally well. Store cooled rolls in an airtight container or freezer bag for up to 3 months. Reheat from frozen at 350°F (175°C) for 10-12 minutes until heated through.

→ What makes the dough protein-rich?

The combination of Greek yogurt and self-rising flour creates a protein-packed base. Greek yogurt provides approximately 20g of protein per cup, while the egg adds additional protein to the dough structure.

→ Can I substitute the ground beef?

Absolutely. Lean ground turkey or chicken work beautifully as lighter alternatives. You can also use plant-based ground crumbles for a vegetarian version, though protein content may vary.

→ How do I make self-rising flour?

Mix 2 cups of all-purpose flour with 3 teaspoons of baking powder and 1/2 teaspoon of salt. Whisk thoroughly to combine. This substitute works perfectly in the dough.

→ Can I add vegetables to the filling?

Definitely. Finely chopped bell peppers, spinach, or mushrooms can be added to the cooked beef mixture. Just ensure vegetables are diced small and any excess moisture is removed before rolling.

→ How should I store leftovers?

Keep cooled rolls in an airtight container in the refrigerator for up to 4 days. Reheat in the oven at 350°F (175°C) for 5-7 minutes to restore crispiness, or microwave for 30-60 seconds.