High Protein Pepperoni Pizza Rolls – Savory, Cheesy & Meal-Prep Friendly

Introduction

Looking for a protein-packed snack or meal that satisfies those pizza cravings without the heavy crash? These High Protein Pepperoni Pizza Rolls are the answer. With gooey melted cheese, zesty pepperoni, and a soft golden crust—all rolled up and baked to perfection—this recipe brings all the classic pizza flavor, with a nutritious twist.

Perfect for meal prep, post-workout snacks, or family dinners, these rolls are made with high-protein ingredients like Greek yogurt dough, reduced-fat mozzarella, and turkey pepperoni. They’re easy to make, portable, and freezer-friendly—ideal for busy days or satisfying a pizza craving the smarter way.

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Ingredients Overview

Every component in these high protein pizza rolls plays a role in boosting nutrition while keeping that craveable flavor and texture.

• Flour: Use self-rising flour or a mix of all-purpose flour and baking powder. For more protein, try a 1:1 blend of white whole wheat flour and all-purpose flour.
• Plain Greek Yogurt: This is the secret ingredient in the dough—high in protein and gives a soft, chewy texture without yeast or proofing time.
• Mozzarella Cheese: Use part-skim or reduced-fat mozzarella for a balance of melt and protein.
• Pepperoni: Turkey pepperoni is leaner but still gives that signature flavor. You can use regular or plant-based pepperoni if preferred.
• Pizza Sauce: Look for a low-sugar, no-added-oil version. You only need a little to keep the rolls from getting soggy.
• Egg (optional): A quick egg wash gives the rolls a golden, shiny finish.
• Italian Seasoning: Adds bold flavor to the dough and on top before baking.
• Parmesan (optional): A sprinkle of grated Parmesan before baking adds a savory, crispy finish.

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Step-by-Step Instructions

1. Make the High Protein Dough

• In a large bowl, mix:
  • 1 cup self-rising flour (or 1 cup all-purpose + 1½ tsp baking powder + ¼ tsp salt)
  • 1 cup plain Greek yogurt (nonfat or 2%)
• Stir until a shaggy dough forms, then knead lightly on a floured surface for 1–2 minutes until smooth.

2. Roll Out the Dough

• Roll the dough into a rectangle (about ¼-inch thick) on parchment paper. Try to keep it roughly 10×12 inches.

3. Add Toppings

• Spread a thin layer of pizza sauce over the dough.
• Sprinkle evenly with mozzarella cheese.
• Top with pepperoni slices (about ¼ cup chopped or 15–20 slices).

4. Roll & Slice

• Carefully roll the dough up from the long side, just like cinnamon rolls.
• Use a sharp knife or dental floss to cut into 8 equal rolls.

5. Bake

• Place rolls in a greased or parchment-lined baking dish, spiral side up.
• Brush tops with egg wash (1 beaten egg) and sprinkle with Italian seasoning and Parmesan if using.
• Bake at 375°F (190°C) for 20–25 minutes until golden and bubbly.

6. Cool Slightly & Serve

• Let them rest for 5 minutes before serving. Perfect on their own or dipped in extra marinara.

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Tips, Variations & Substitutions

• Dough Swap: Use high-protein tortilla wraps for a quicker roll-up version.
• Add Veggies: Diced bell peppers, mushrooms, or spinach can be added inside.
• Cheese Boost: Mix in part-skim ricotta or cottage cheese for even more protein.
• Spice It Up: Add red pepper flakes or sliced jalapeños for a kick.
• Meal Prep: Freeze unbaked rolls and bake straight from frozen (add 5–7 extra minutes baking time).

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Serving Ideas & Occasions

These pizza rolls are incredibly versatile:

• Post-gym snack with a side of Greek yogurt ranch
• Kid-friendly lunchbox item
• Party appetizer with a bowl of warm marinara
• Easy weeknight dinner served with a side salad

Pair them with:

• Roasted veggies
• A chilled pasta salad
• Protein-packed smoothies for a full meal

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Nutritional & Health Notes

These high-protein rolls offer:

• Lean protein from Greek yogurt, mozzarella, and turkey pepperoni
• Complex carbs from whole flour options
• Lower fat than traditional pizza

To increase the protein even more:

• Add a scoop of unflavored whey isolate to the dough
• Serve with a protein-rich side like a chickpea salad or hard-boiled eggs

Macros per roll (approximate):
Calories: 130–150
Protein: 10–12g
Carbs: 12–14g
Fat: 5–6g

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FAQs

Q1: Can I use regular pizza dough?

A1: Yes, but it will be lower in protein. The Greek yogurt dough keeps the rolls high in protein and quick to make—no yeast or rise time needed.

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Q2: Can I make them ahead?

A2: Definitely. Prep the rolls and refrigerate up to 24 hours before baking. Or freeze unbaked and cook straight from frozen.

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Q3: Are they freezer-friendly?

A3: Yes. Freeze after baking or before baking. Reheat in the oven at 350°F for 10 minutes or until warmed through.

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Q4: Can I use almond or coconut flour?

A4: Not as a 1:1 replacement. Those flours are lower in carbs but don’t bind the same way. Try a low-carb pizza dough mix for keto-friendly results.

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Q5: What’s the best cheese for these?

A5: Part-skim mozzarella melts well and is high in protein. Avoid pre-shredded cheese blends with additives that prevent melting.

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Q6: Can I air fry these?

A6: Yes! Air fry at 360°F for 10–12 minutes. Make sure to leave space between rolls so they cook evenly.

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Q7: How do I make it vegetarian?

A7: Skip the pepperoni and use chopped olives, sautéed mushrooms, or bell peppers for flavor and texture.

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