🍕💪 Irresistible High-Protein Pepperoni Pizza Rolls
All the Pizza Flavor, Extra Protein, Zero Boring Bites
Pizza rolls are pure comfort food—but they’re usually low on nutrition and high on empty calories. These High-Protein Pepperoni Pizza Rolls flip the script. They’re cheesy, crispy on the outside, melty on the inside, and packed with protein thanks to a smart dough and filling upgrade. Perfect as a snack, post-workout bite, party food, or freezer-friendly meal prep, these rolls hit that sweet spot between indulgent and fuel.
Whether you bake them or air-fry them, serve them with marinara or eat them straight off the tray, one thing is guaranteed: you will not stop at one.
🧠 The High-Protein Strategy (Why This Works)
We boost protein in three smart places:
- The Dough – Greek yogurt + flour (or protein-enhanced flour)
- The Cheese – Part-skim mozzarella + optional cottage cheese
- The Filling – Pepperoni + optional turkey pepperoni or lean meat
The result? A roll that delivers 10–15 g of protein per serving, depending on size and ingredients—without tasting “healthy.”
🧺 Ingredients (Makes 10–12 Pizza Rolls)
High-Protein Dough
- 1 ¾ cups (210 g) all-purpose flour
(or 1 cup all-purpose + ¾ cup bread flour for more chew) - 1 cup (240 g) plain Greek yogurt (2% or whole, thick style)
- 2 teaspoons baking powder
- ¾ teaspoon salt
Filling
- ¾ cup pizza or marinara sauce (thick, not watery)
- 1 ½ cups (170 g) part-skim mozzarella, shredded
- ½ cup low-fat cottage cheese, blended smooth (optional but great for protein)
- ½–¾ cup pepperoni slices (regular or turkey)
- ¼ teaspoon dried oregano
- ¼ teaspoon garlic powder
- Crushed red pepper flakes (optional)
Topping
- 1 tablespoon olive oil
- 1 tablespoon grated Parmesan
- Italian seasoning or oregano
🍽️ Equipment
- Large mixing bowl
- Rolling pin
- Baking sheet
- Parchment paper
- Pizza cutter or sharp knife
👩🍳 Step-by-Step Instructions
1. Make the Dough (10 minutes)
In a large bowl, mix the flour, baking powder, and salt. Add the Greek yogurt and stir with a spoon until a shaggy dough forms.
Turn it out onto a lightly floured surface and knead gently for 2–3 minutes, just until smooth. The dough should be soft but not sticky. If it sticks, dust lightly with flour.
Cover and let rest for 10 minutes—this relaxes the gluten and makes rolling easier.
2. Prepare the Filling
In a bowl, mix:
- Pizza sauce
- Blended cottage cheese (if using)
- Oregano, garlic powder, and red pepper flakes
This creates a creamy, protein-boosted pizza sauce that stays put inside the rolls.
3. Roll Out the Dough
Preheat oven to 425°F (220°C).
Roll the dough into a rectangle about 10 × 14 inches. Keep the thickness even for uniform rolls.
Spread the sauce mixture evenly over the dough, leaving a 1-inch border along one long edge.
Sprinkle mozzarella evenly, then layer pepperoni slices across the surface.
4. Roll and Slice
Starting from the long edge opposite the clean border, roll the dough tightly into a log. Pinch the seam closed.
Using a sharp knife or pizza cutter, slice into 10–12 equal rolls.
Place them cut-side up on a parchment-lined baking sheet, spaced slightly apart.
5. Brush and Season
Brush the tops lightly with olive oil. Sprinkle with Parmesan and Italian seasoning.
This step gives you that golden, pizzeria-style finish.
6. Bake
Bake for 18–22 minutes, until:
- The rolls are puffed and golden
- Cheese is bubbling
- Bottoms are lightly crisp
Let cool for 5 minutes before serving (molten cheese warning 🔥).
🔥 Air Fryer Option
Air fry at 375°F (190°C) for 8–10 minutes, working in batches. Perfectly crispy and fast.
🍕 Flavor Variations
🧀 Extra-Cheesy Protein Boost
Add:
- ¼ cup grated provolone
- 2 tablespoons nutritional yeast
🌶️ Spicy Pizza Rolls
Add:
- Hot pepperoni
- Chili oil drizzle before baking
🥩 Meat-Lovers
Add cooked:
- Lean ground beef
- Chicken sausage
- Turkey bacon
🌱 Vegetarian High-Protein
Swap pepperoni for:
- Roasted mushrooms
- Spinach + feta
- Plant-based pepperoni
📊 Approximate Nutrition (per roll, based on 12 rolls)
- Calories: ~160
- Protein: 10–13 g
- Carbs: 16 g
- Fat: 6 g
(Exact values vary by brand and size.)
🍽️ Serving Ideas
- With warm marinara for dipping
- As a game-day appetizer
- Post-workout snack
- Lunchbox-friendly meal
- Protein-packed party food
🧊 Storage & Meal Prep
- Refrigerate up to 4 days
- Freeze baked rolls up to 2 months
- Reheat in oven or air fryer for best texture
💡 Pro Tips
- Use thick Greek yogurt—watery yogurt ruins the dough
- Blend cottage cheese smooth to avoid lumps
- Don’t overfill or the rolls may burst
- Let them cool slightly for clean layers