High Protein Pepperoni Pizza Rolls

My mornings used to start with grabbing whatever I could find, usually something that left me hungry an hour later. Then I stumbled onto the idea of using Greek yogurt in dough, and everything shifted. These pizza rolls became my answer to meal prep boredom, packing serious protein without feeling heavy. They smell like a pizzeria when they bake, and that first bite—warm, cheesy, just a little spicy—never gets old.

I made a double batch one Sunday and packed them for my coworker who was always complaining about bland lunch options. She texted me halfway through her shift asking for the recipe. That week, three more people asked. It became our unofficial office snack, showing up at potlucks and late meetings. Watching people get excited over something I baked in my tiny kitchen felt surprisingly good.

Ingredients

• Plain Greek yogurt (2 cups): This is the magic behind the soft, high protein dough; use nonfat or low fat, and make sure it is thick, not runny.
• Self rising flour (2 cups): It gives the dough lift without yeast; if you do not have it, mix all purpose flour with baking powder and salt as noted.
• Egg (1 large): Binds the dough and adds richness, plus a little extra protein.
• Garlic powder and salt (1/2 tsp each): Subtle flavor that makes the dough taste like pizza crust, not just bread.
• Lean ground beef (200 g): Keeps the filling hearty and high protein; you can swap in ground turkey or chicken if you prefer.
• Turkey or beef pepperoni (80 g): Adds that classic pizza flavor and a hint of spice.
• Shredded part skim mozzarella (1 cup): Melts beautifully and holds everything together without too much fat.
• Pizza sauce (1/2 cup): Use your favorite jarred or homemade; just keep it thick so the dough does not get soggy.
• Dried Italian herbs (1 tsp): Oregano and basil bring the pizza vibe; do not skip this.
• Black pepper and red pepper flakes: A little heat and depth that balance the richness.
• Olive oil (1 tbsp): Brushed on top for golden, crispy edges.
• Grated Parmesan (2 tbsp): Adds a salty, nutty finish that makes the tops irresistible.
• Dried parsley or Italian herbs (1 tsp): A final sprinkle that makes them look as good as they taste.

Instructions

Preheat and Prep:

Set your oven to 400°F (200°C) and line a baking sheet with parchment paper. This keeps the rolls from sticking and makes cleanup a breeze.

Cook the Beef:

Brown the ground beef in a nonstick skillet over medium heat, breaking it up with a spoon, until fully cooked (about 4 to 5 minutes). Stir in black pepper and Italian herbs, then remove from heat and let it cool slightly so it does not melt the cheese too early.

Make the Dough:

In a large bowl, mix Greek yogurt, self rising flour, egg, garlic powder, and salt until a sticky dough forms. Turn it out onto a lightly floured surface and knead for 2 to 3 minutes until smooth and no longer tacky.

Roll It Out:

Roll the dough into a rectangle about 12 by 10 inches (30 by 25 cm). If it springs back, let it rest for a minute, then try again.

Spread the Sauce:

Evenly spread pizza sauce over the dough, leaving a half inch border around the edges. This border helps the roll seal when you slice it.

Add the Filling:

Scatter the cooked beef, pepperoni slices, and shredded mozzarella evenly over the sauce. Do not overfill or the rolls will burst during baking.

Roll and Slice:

Starting from a long edge, tightly roll the dough into a log, then use a sharp knife to slice it into 12 equal pieces. Wipe the knife between cuts for cleaner slices.

Prepare for Baking:

Arrange the rolls cut side up on the prepared baking sheet, spacing them an inch apart. Brush the tops lightly with olive oil, then sprinkle with Parmesan and dried parsley or herbs.

Bake:

Bake for 18 to 22 minutes, until the rolls are golden brown and the cheese is bubbling. Your kitchen will smell amazing.

Cool and Serve:

Let the rolls cool for a few minutes before serving so the cheese sets slightly. They are best warm, but still delicious at room temperature.

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One evening, I made these for my nephew who claimed he hated anything healthy. He ate three rolls before asking if they were actually good for him. When I told him each one had 14 grams of protein, he looked genuinely shocked, then asked if I could make them again next week. That moment reminded me that good food does not need to feel like a compromise.

Making It Your Own

I have swapped the beef for ground turkey and added finely chopped bell peppers when I wanted extra veggies. Once, I threw in some spinach because I had it in the fridge, and it worked beautifully. You can also use chicken sausage instead of pepperoni for a different flavor, or add a pinch of garlic powder to the filling if you love garlic as much as I do. These rolls are forgiving, so feel free to experiment with what you have on hand.

Storing and Reheating

I always make a full batch and freeze half for later. Once the rolls cool completely, I wrap them individually in plastic wrap, then toss them in a freezer bag. When I want one, I just reheat it straight from frozen at 350°F (175°C) for 10 to 12 minutes, and it tastes like I just baked it. They also keep in the fridge for up to four days, and a quick 30 second microwave zap brings them back to life.

Serving Suggestions

These rolls are perfect on their own, but I like serving them with a side of marinara for dipping or a simple green salad to balance the richness. They work as a snack, a quick lunch, or even a fun dinner when you pair them with roasted veggies. I have also packed them in lunchboxes with some carrot sticks and hummus, and they always come back empty.

• Serve with extra pizza sauce or ranch for dipping.
• Pair with a crisp side salad dressed in balsamic vinaigrette.
• Pack them cold for lunch; they are just as good at room temperature.

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Every time I pull these out of the oven, I feel like I have cracked the code on satisfying, protein packed food that actually tastes indulgent. They have become my go to for busy weeks, lazy weekends, and everything in between.

Recipe Questions & Answers

→ What makes the dough high in protein?

The dough gets its protein boost from plain Greek yogurt, which contains approximately 20 grams of protein per cup. Combined with the egg and self-rising flour, each roll delivers 14 grams of protein, making these significantly more protein-dense than traditional pizza rolls.

→ Can I make these ahead of time?

Absolutely! These rolls freeze exceptionally well. Once baked and cooled, store them in an airtight container or freezer bag for up to 3 months. Reheat directly from frozen at 350°F for 10–12 minutes. They're also great for meal prep and can be refrigerated for 4–5 days.

→ What can I substitute for self-rising flour?

If you don't have self-rising flour, make your own by combining 2 cups of all-purpose flour with 3 teaspoons of baking powder and 1/2 teaspoon of salt. This homemade version works exactly the same way in the dough.

→ Can I use different meats or add vegetables?

Yes! Lean ground turkey or chicken work beautifully instead of beef. For extra nutrition, try adding finely chopped bell peppers, spinach, or mushrooms to the filling. Just be sure to cook any vegetables before adding to prevent excess moisture.

→ How do I prevent the rolls from getting soggy?

Drain any excess fat from the cooked beef before adding it to the filling. Also, avoid overloading with sauce—stick to the recommended 1/2 cup for the entire batch. The 1/2-inch border around the dough edges helps seal everything inside during baking.