Irresistible High Protein Pepperoni Pizza Rolls

My oven timer went off during a video call, and when I pulled these out—golden, bubbling, smelling like a pizzeria—my coworker asked if I was ordering delivery. I wasn't. I'd just rolled up a week's worth of high-protein snacks using leftover yogurt and a skillet of seasoned beef. That batch didn't even make it to the freezer. My partner ate three straight from the pan, and I realized I'd accidentally created something that tasted indulgent but fit perfectly into our meal prep routine.

I started making these on Sundays after gym sessions, when I wanted something more exciting than chicken and rice. The first time, I overfilled them and cheese oozed everywhere, but even those messy ones tasted incredible. Now I keep a batch in the freezer, and my kids grab them after school without asking what's for snack. It's become one of those recipes I don't announce—I just make it, and it disappears.

Ingredients

• Plain Greek yogurt: This is half the magic of the dough, adding moisture, tang, and a protein boost without any kneading or rising time.
• Self-rising flour: It gives the dough its lift and structure, if you don't have it, just whisk baking powder and salt into all-purpose flour.
• Egg: Binds everything together and adds richness to the dough, making it tender and golden when baked.
• Lean ground beef: Keeps the filling hearty and high in protein, choose the leanest you can find to avoid greasy rolls.
• Turkey or beef pepperoni: Delivers that classic pizza flavor, turkey pepperoni is lower in fat but just as satisfying.
• Shredded part-skim mozzarella: Melts beautifully and gives you that gooey cheese pull without too much extra fat.
• Pizza sauce: Use your favorite jarred variety or leftover marinara, just don't oversaturate the dough or it'll get soggy.
• Italian herbs: A blend of oregano and basil makes everything taste like it came from a pizza shop.
• Olive oil: Brushed on top before baking, it helps the rolls turn golden and crispy on the edges.
• Parmesan cheese: Adds a salty, nutty finish that crisps up beautifully in the oven.

Instructions

Get the oven ready:

Preheat to 400°F and line your baking sheet with parchment paper so the rolls don't stick. This also makes cleanup almost nonexistent.

Brown the beef:

Cook it in a nonstick skillet over medium heat, breaking it up with a spatula until it's fully browned and crumbly, about 4 to 5 minutes. Drain any excess fat, then stir in black pepper and Italian herbs before setting it aside to cool.

Make the dough:

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

Roll it out:

Use a rolling pin to shape the dough into a rectangle about 12 by 10 inches. Don't stress about perfect edges, rustic works just fine here.

Spread the sauce:

Evenly coat the dough with pizza sauce, leaving a half-inch border around the edges to prevent overflow. A spoon or offset spatula works great for this.

Add the filling:

Scatter the cooked beef, pepperoni slices, and shredded mozzarella evenly over the sauce. Try to distribute everything so each roll gets a good mix.

Roll it up:

Starting from one long edge, tightly roll the dough into a log, keeping the seam side down. Use a sharp knife to slice it into 12 equal pieces.

Prep for baking:

Arrange the rolls cut-side up on your prepared baking sheet, then brush the tops lightly with olive oil and sprinkle with Parmesan and dried parsley. This creates a beautiful golden crust.

Bake until golden:

Slide the sheet into the oven and bake for 18 to 22 minutes, until the rolls are puffed, golden brown, and the cheese is bubbling. Let them cool for a few minutes before serving so you don't burn your mouth on molten cheese.

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One night I packed these into my gym bag for a post-workout snack, and a friend asked if I'd bought them from some fancy protein bakery. When I told her I made them in under an hour, she didn't believe me until I sent her the recipe. Now we both meal prep them every other week, and they've become our unofficial post-lift tradition. It's funny how a simple rolled-up dough can turn into a shared ritual.

How to Store and Reheat

These rolls keep in an airtight container in the fridge for up to four days, and they reheat beautifully in the oven or microwave. I prefer the oven at 350°F for about 8 minutes to crisp them back up, but the microwave works in a pinch—just 30 to 45 seconds per roll. For longer storage, freeze them in a single layer on a baking sheet, then transfer to a freezer bag once solid. They'll keep for up to three months, and you can reheat them straight from frozen at 350°F for 10 to 12 minutes.

Swaps and Variations

If you're not a beef fan, swap in lean ground turkey or chicken for the same protein payoff with even less fat. You can also load the filling with finely chopped bell peppers, spinach, or mushrooms for extra nutrients and flavor. I've made a version with diced ham and pineapple that my kids devoured, and another with crumbled Italian sausage and roasted red peppers that felt almost gourmet. The dough is forgiving, so feel free to experiment with whatever's in your fridge.

Serving Suggestions

I like to serve these warm with a side of marinara for dipping, or pair them with a crisp green salad for a complete meal. They're also fantastic alongside roasted vegetables or a simple tomato soup. If you're packing them for lunch, tuck in some carrot sticks and hummus to round things out.

• Serve with extra pizza sauce or ranch dressing for dipping.
• Pair with a side salad tossed in balsamic vinaigrette for balance.
• Pack them cold for lunchboxes, they're still delicious at room temperature.

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These rolls have quietly become one of my most-made recipes, the kind I don't think about until I'm craving something warm, cheesy, and ridiculously satisfying. Make a batch, and I promise they won't last long.

Recipe Questions & Answers

→ What makes the dough high in protein?

The protein-rich dough combines plain Greek yogurt with self-rising flour and an egg. Greek yogurt provides significantly more protein than regular yogurt, while the egg adds additional protein and structure to create a soft, pliable dough that's perfect for rolling and filling.

→ Can I freeze these pepperoni rolls?

Yes, these rolls freeze exceptionally well. Once baked and cooled, place them in an airtight container or freezer bag for up to 3 months. Reheat from frozen at 350°F (175°C) for 10–12 minutes, or thaw and warm in the microwave for 1–2 minutes.

→ What can I substitute for self-rising flour?

You can easily make your own self-rising flour substitute by combining 2 cups of all-purpose flour with 3 teaspoons of baking powder and 1/2 teaspoon of salt. Whisk thoroughly and use as directed in the instructions.

→ How do I prevent the filling from making the dough soggy?

The key is draining excess fat from the cooked ground beef before adding it to the filling. Also, avoid overloading the dough with sauce—leave a small border around the edges and spread sauce thinly but evenly to maintain the dough's integrity during baking.

→ Can I make these rolls ahead of time?

Absolutely. You can assemble the rolls, slice them, and refrigerate covered for up to 24 hours before baking. Alternatively, bake them completely and store in the refrigerator for 3–4 days, reheating individual portions as needed.

→ What dipping sauces pair well with these rolls?

Warm marinara or pizza sauce is classic, but try garlic butter, ranch dressing, or a balsamic glaze for variety. For added protein, serve with a side of Greek yogurt mixed with herbs and a pinch of garlic powder.