We all remember the joy of biting into a piping hot pizza roll after school—the crispy crust, the gooey cheese, the savory pepperoni. It’s the ultimate comfort food. But as adults trying to hit protein goals or eat cleaner, the frozen aisle version just doesn’t cut it anymore. They’re often loaded with sodium, preservatives, and empty carbs. But what if you could have that same nostalgic flavor in a healthy pizza rolls recipe that actually fuels your body? These High Protein Pepperoni Pizza Rolls are the answer. They are a standout addition to my comprehensive guide on 30+ High Protein Lunch Ideas, perfect for those days when you need a fun but functional meal.
Using a magical 2-ingredient dough (or a simple tortilla hack), we’ve created a snack that packs over 25 grams of protein per serving. They are cheesy, savory, and perfect for meal prep. If you love our High Protein Breakfast Burritos, this is going to be your new favorite savory lunch or snack.
Table of Contents
Why You Need These High Protein Pizza Rolls in Your Life
A Healthy Upgrade to a Childhood Favorite
The problem with traditional pizza snacks is the macro profile: high fat, high carb, low protein. This recipe flips that on its head. By using lean turkey pepperoni, part-skim mozzarella, and a high-protein Greek yogurt dough, we create protein hot pockets that are genuinely good for you. You get all the satisfaction of a cheesy pizza slice but with the staying power of a balanced meal. It’s the perfect solution for when you’re craving junk food but want to stay on track.
The “Secret Dough” That Changes Everything
You might be wondering “how to make high protein pepperoni pizza rolls recipe” without spending hours kneading yeast dough. The secret is Two-Ingredient Dough. By combining self-rising flour and non-fat Greek yogurt, you create a tangy, chewy, high-protein dough in minutes. It mimics the texture of a bagel or soft pretzel and adds a significant protein boost that regular flour-and-water dough just can’t match.
Perfect for Meal Prep and On-the-Go Snacking
Just like our popular High Protein Crunchwrap Breakfast, these rolls are designed for convenience. You can bake a big batch on Sunday, freeze them, and reheat them in the air fryer whenever hunger strikes. They are portable, mess-free, and kid-friendly, making them the ultimate high-protein snack for busy families.
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High Protein Pepperoni Pizza Rolls
- Total Time: 35 minutes
- Yield: 8 Rolls 1x
Description
A healthy, homemade version of your favorite snack! These High Protein Pizza Rolls use a 2-ingredient Greek yogurt dough and turkey pepperoni for a macro-friendly treat.
Ingredients
The Dough:
- 1 cup Self-Rising Flour (or 1 cup AP flour + 1.5 tsp baking powder + 1/4 tsp salt)
- 1 cup Non-Fat Greek Yogurt (strained/thick)
- 1 tsp Garlic Powder
- 1 tsp Italian Seasoning
The Filling:
- 1/2 cup Pizza Sauce (sugar-free preferred)
- 1 cup Shredded Part-Skim Mozzarella Cheese
- 20 slices Turkey Pepperoni
- Optional: Egg wash for brushing
Instructions
- Prep: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Make Dough: In a bowl, mix flour, yogurt, and seasonings until a dough forms. Knead on a floured surface for 2-3 mins until smooth.
- Roll: Roll the dough into a large rectangle (about 1/4 inch thick).
- Fill: Spread pizza sauce over the dough, leaving a border. Sprinkle with cheese and layer on pepperoni.
- Roll Up: Tightly roll the dough into a log. Pinch the seam to seal.
- Cut: Slice the log into 8-10 even rolls using a serrated knife.
- Bake: Place rolls on the baking sheet. Brush with egg wash (optional). Bake for 20-25 mins until golden brown and bubbly.
- Serve: Let cool slightly and serve with extra marinara for dipping.
Notes
- Air Fryer: Air fry at 375°F for 8-10 minutes.
- Storage: Store in the fridge for up to 5 days.
- Freezing: Freeze baked rolls for up to 3 months. Reheat from frozen.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Lunch/Snack
- Cuisine: American/Italian
Nutrition
- Serving Size: per roll
- Calories: 140 kcal
- Sugar: 1 g
- Fat: 4 g
- Carbohydrates: 15 g
- Fiber: 1 g
- Protein: 10 g
The Secret Weapon: 2-Ingredient Greek Yogurt Dough
Why Greek Yogurt Pizza Dough Works
It sounds too simple to be true, but mixing Greek yogurt and flour creates a protein pizza crust that is chewy, golden, and delicious. The acidity in the yogurt reacts with the baking powder in self-rising flour to give the dough lift (leavening) without yeast. More importantly, Greek yogurt is a protein powerhouse. According to Healthline, it is packed with protein and probiotics, making this dough nutritionally superior to any standard pizza crust.
Flour Options: Self-Rising vs. All-Purpose
To make this greek yogurt pizza dough, you ideally want self-rising flour. However, if you don’t have it, don’t worry! You can easily make your own by adding 1.5 teaspoons of baking powder and 1/4 teaspoon of salt to every cup of all-purpose flour. You can also experiment with whole wheat flour for more fiber or a gluten-free 1-to-1 baking flour if you have sensitivities.
Ingredients for Your High Protein Pizza Rolls
The Dough Base
- Non-Fat Greek Yogurt: This is the source of moisture and protein. Look for a thick variety (like Fage or Chobani) and ensure it’s plain, not vanilla!
- Self-Rising Flour: The structure of your roll.
- Seasonings: Garlic powder and Italian seasoning mixed into the dough add flavor right into the crust.
The High-Protein Filling
- Turkey Pepperoni: This is a key swap. Turkey pepperoni nutrition is impressive—it has about 70% less fat than traditional pork pepperoni but retains that smoky, salty flavor. It significantly lowers the calorie count of these turkey pepperoni calories friendly rolls.
- Mozzarella Cheese: Use part-skim, shredded mozzarella. It melts beautifully and adds a good dose of protein and calcium.
- Pizza Sauce: Choose a high-quality marinara or pizza sauce with no added sugar. You don’t need much, just enough to coat the dough.
Step-by-Step Guide: How to Make & Roll Them
Step 1: Mix and Knead the Dough
Preheat your oven to 400°F (200°C). In a large bowl, combine 1 cup of self-rising flour and 1 cup of Greek yogurt. Stir until a shaggy dough forms. Turn it out onto a floured surface and knead it with your hands for 2-3 minutes until it’s smooth and elastic but still slightly tacky. If it’s too sticky, add a sprinkle more flour. This simple process is the foundation of your protein pizza recipe.
Step 2: Roll and Fill
Roll the dough out into a large rectangle, about 1/4 inch thick. Spread a thin layer of pizza sauce over the surface, leaving a small border at the edges. Sprinkle evenly with your shredded mozzarella and layer on the turkey pepperoni slices. You can also add a sprinkle of oregano here for extra homemade protein pizza rolls flavor.
Step 3: Roll Up and Cut
Starting from the long edge, tightly roll the dough up into a log, just like you would for cinnamon rolls. Pinch the seam to seal it shut. Using a sharp serrated knife or unflavored dental floss (a pro tip for clean cuts!), slice the log into 8-10 even rolls.
Step 4: Bake to Golden Perfection
Place the rolls on a parchment-lined baking sheet, swirl side up. Make sure they aren’t touching so the edges get crispy. Brush the tops with a little egg wash or olive oil for shine. Bake for 20-25 minutes until the dough is puffed and golden brown and the cheese is bubbly. Let them cool slightly before eating—that filling is hot!
The “High Protein Tortilla” Alternative Method
A Faster, Lower Carb Option
If you don’t want to make dough, you can use a high protein wrap hack. Take a large, high-fiber tortilla (like Mission Carb Balance), spread your sauce, cheese, and pepperoni on it, and roll it up tightly. Slice it into pinwheels or keep it whole like a burrito.
Air Fryer Magic
These tortilla-based rolls are fantastic in the air fryer. Spray them with oil and air fry at 375°F for 6-8 minutes. The tortilla gets incredibly crispy, almost like a chimichanga. Check out protein wrap recipes online, but this simple pizza version is a winner. It’s basically a high protein wrap turned into a crispy snack.
Flavor Variations to Keep It Fun
BBQ Chicken Pizza Rolls
Swap the pepperoni for cooked, shredded chicken breast tossed in sugar-free BBQ sauce. Add some diced red onions and maybe a sprinkle of cilantro after baking. This protein pizza recipes variation is sweet, smoky, and super filling.
Veggie Supreme Rolls
Load up on fiber by adding finely diced bell peppers, onions, mushrooms, and black olives to your filling. Sauté the veggies first to remove excess water so your rolls don’t get soggy. This is a great way to sneak vegetables into a kid-friendly meal, similar to our strategy with High Protein Cottage Cheese Breakfast Bake.
Spicy Buffalo Chicken Rolls
Mix cooked shredded chicken with buffalo sauce and a little Greek yogurt (for creaminess). Fill your rolls with this mixture and mozzarella. Dip them in a high-protein ranch dressing for the ultimate game-day snack.
Meal Prep & Storage Guide
Baking Ahead for the Week
These rolls keep surprisingly well. Bake a full batch, let them cool completely to room temperature, and store them in an airtight container in the fridge for up to 5 days. They are a perfect grab-and-go lunch option.
Reheating for Maximum Crunch
Avoid the microwave if you can—it makes the dough chewy and soft. The best way to reheat these pizza rolls healthy style is in the air fryer (350°F for 3-4 minutes) or the toaster oven. This re-crisps the dough and melts the cheese perfectly.
Freezing Your Pizza Rolls
To freeze, place the baked and cooled rolls on a baking sheet in the freezer for an hour (flash freezing). Then transfer them to a freezer bag. They will last for 3 months. You can reheat them straight from frozen in the air fryer (adding a few extra minutes). It’s a high protein burrito meal prep strategy applied to pizza! For a sweet handheld option you can freeze, try our High Protein Pancake Sausage Mini Muffins.
Frequently Asked Questions (FAQs) About High Protein Pizza Rolls
What other vegetables can be added to the filling of high-protein pizza rolls?
Spinach is a great addition because it wilts down to nothing. Finely chopped broccoli, zucchini (squeezed dry), or artichoke hearts also work well. Just ensure they aren’t too wet.
Recommend low-carb marinara sauces for these recipes.
Rao’s Homemade is widely considered the gold standard for low-carb, no-sugar-added sauce. Lucini and Primal Kitchen also make excellent keto-friendly pizza sauces.
How do you keep the rolls from getting soggy when assembling?
The key is not to overload them with sauce. Use a thin layer. Also, letting the dough rest for 5 minutes before baking allows the flour to hydrate slightly, preventing sogginess.
Can I use other cheeses in the Greek yogurt dough method?
While mozzarella is classic, you can use provolone, a pizza blend, or even reduced-fat cheddar. Just avoid very wet fresh mozzarella balls, as they release too much water.
What are other ways to enjoy Greek yogurt dough?
This dough is miraculous. You can use it to make bagels, pretzels, naan bread, cinnamon rolls, or even savory scones. It’s a versatile base for any healthy pizza rolls experiment.
What are the benefits of using turkey pepperoni over beef pepperoni in this recipe?
Turkey pepperoni is significantly lower in saturated fat and calories than beef or pork pepperoni, but it provides a similar amount of protein. This allows you to eat a larger portion for the same caloric impact, supporting weight loss and heart health.
Conclusion: The Ultimate Healthy Snack
Guilt-Free Comfort Food
These High Protein Pepperoni Pizza Rolls prove that you don’t have to give up your favorite snacks to be healthy. They are cheesy, savory, and satisfying, all while packing a serious protein punch. They are a testament to the power of smart ingredient swaps.
Snack Smarter, Not Harder
Next time a craving hits, skip the freezer aisle and whip up a batch of these. Your body (and your tastebuds) will thank you. And when you’re ready for a hearty, comforting dinner to round out your high-protein day, be sure to try our Slow Cooker Garlic Butter Beef Bites with Potatoes.