High Protein Pepperoni Pizza Rolls

The smell of browned beef and melted cheese used to mean pizza night, but I could never quite fit a whole pizza into my macros without feeling guilty. One Sunday afternoon, I had leftover Greek yogurt, a craving for pepperoni, and a wild idea to turn pizza inside out. What came out of the oven that day were these golden, pillowy rolls that tasted like pure comfort but actually fit my goals. My roommate grabbed three before I could even plate them.

I started making these every Sunday and packing them in my gym bag for post-workout fuel. My training partner asked for the recipe after watching me inhale two rolls between sets. Now we both show up with batches, and honestly, it has become a quiet tradition I look forward to. There is something satisfying about food that works as hard as you do.

Ingredients

• Plain Greek yogurt (nonfat or low fat): This is the magic behind the dough, it keeps everything moist and adds a serious protein boost without any yeast or rise time.
• Self-rising flour: The baking powder already mixed in gives you a light, fluffy texture, and if you do not have it, just whisk baking powder and salt into all-purpose flour.
• Egg: Binds the dough together and adds richness, plus a little extra protein never hurts.
• Garlic powder and salt: These bring out a subtle savory backbone that makes the dough taste intentional, not bland.
• Lean ground beef: Go for 5% fat or less to keep it high protein and low guilt, and do not skip draining any excess fat after browning.
• Turkey or beef pepperoni: The classic pizza flavor in every bite, and turkey pepperoni keeps it leaner if you are watching calories.
• Shredded part-skim mozzarella: Melts beautifully and gives you that stretchy cheese pull without too much grease.
• Pizza sauce: Use your favorite jar or make a quick one with crushed tomatoes and Italian herbs.
• Dried Italian herbs: Oregano and basil are non-negotiable for that pizza shop vibe.
• Black pepper and crushed red pepper flakes: A little heat wakes everything up, but you can skip the flakes if you are not into spice.
• Olive oil: Just a light brush on top before baking helps them turn golden and gorgeous.
• Grated Parmesan and dried parsley: The finishing touch that makes them look and taste like you actually tried.

Instructions

Get the oven ready:

Preheat to 400°F (200°C) and line a baking sheet with parchment paper so nothing sticks. This step is easy to forget, but it saves you from scraping cheese off the pan later.

Brown the beef:

Cook the ground beef in a nonstick skillet over medium heat, breaking it up with a wooden spoon, until no pink remains (about 4 to 5 minutes). Drain any fat, then stir in black pepper and Italian herbs before setting it aside to cool a bit.

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 floured surface and knead for 2 to 3 minutes until smooth and manageable.

Roll it out:

Use a rolling pin to shape the dough into a rectangle, roughly 12 by 10 inches. It does not have to be perfect, just close enough to roll evenly.

Spread the sauce:

Spoon pizza sauce over the dough, leaving a half-inch border around the edges so it does not all squish out when you roll.

Add the filling:

Scatter the cooked beef, pepperoni slices, and mozzarella evenly over the sauce. Do not overload it or the rolls will burst open.

Roll it up:

Starting from one long edge, tightly roll the dough into a log, pressing gently as you go. Slice the log into 12 equal pieces with a sharp knife.

Prep for baking:

Arrange the rolls cut-side up on the baking sheet, then brush the tops lightly with olive oil and sprinkle with Parmesan and parsley.

Bake:

Slide the sheet into the oven and bake for 18 to 22 minutes, until the rolls are golden brown and the cheese is bubbling. Let them cool for a few minutes before you dig in.

Save

The first time I brought these to a potluck, someone asked if I ordered them from a bakery. I just smiled and said they took me less than an hour. That moment made all the trial batches worth it, because food that makes people happy and keeps you on track is a rare thing. These rolls do both without compromise.

Storage and Reheating

I always make a double batch because these rolls freeze like a dream. Let them cool completely, then wrap each one in plastic wrap or foil and toss them into a freezer bag. When hunger strikes, reheat straight from frozen at 350°F (175°C) for 10 to 12 minutes, and they taste just as good as the day you baked them. If you are storing them in the fridge, they will keep for up to four days in an airtight container, and a quick 30-second microwave zap brings them back to life.

Customization Ideas

Once you have the basic technique down, you can play around with the filling however you like. Swap the beef for ground turkey or chicken, toss in some sautéed bell peppers or spinach for extra veggies, or go wild with different cheeses like sharp cheddar or provolone. I have even made a breakfast version with scrambled eggs, turkey sausage, and a little hot sauce inside. The dough is forgiving, so do not be afraid to experiment until you find your favorite combo.

Serving Suggestions

These rolls are versatile enough to work as a snack, a lunch, or even a light dinner alongside a crisp salad. I like serving them with a little extra pizza sauce or marinara on the side for dipping, and a sprinkle of fresh basil if I am feeling fancy. They are also perfect for game day spreads, lunchboxes, or road trips because they travel well and do not need utensils.

• Pair them with a simple arugula salad dressed in lemon and olive oil for balance.
• Serve with a side of roasted veggies or a cup of tomato soup for a cozy meal.
• Pack them in a lunchbox with some cherry tomatoes and a cheese stick for easy fuel.

Save

These rolls have become my go-to whenever I need something that feels indulgent but keeps me honest with my goals. I hope they earn a spot in your weekly rotation, too.

Recipe FAQs

→ Can I freeze these pizza rolls?

Yes, these freeze exceptionally well. Once completely cooled, store in an airtight container or freezer bag for up to 3 months. Reheat from frozen at 350°F for 10–12 minutes until heated through.

→ What makes the dough protein-rich?

The dough uses Greek yogurt as a base, which provides significantly more protein than traditional dough made with just flour and water. Combined with the egg and self-rising flour, each roll contains 14g of protein.

→ Can I make this without self-rising flour?

Absolutely. Simply mix 2 cups all-purpose flour with 3 teaspoons baking powder and 1/2 teaspoon salt. This combination creates the same leavening effect as self-rising flour.

→ How do I prevent the rolls from getting soggy?

Drain excess fat from the cooked beef before adding it to the filling, and avoid overloading with sauce. Keep the pizza sauce within 1/2 inch of the dough edges when spreading.

→ Can I use different meats?

Lean ground turkey or chicken works well as a substitute for beef. You can also use turkey pepperoni or add cooked sausage crumbles. Just keep the total meat portion similar to maintain the filling balance.

→ Why is my dough too sticky to handle?

The dough will be sticky initially—that's normal. Lightly flour your hands and work surface. Kneading for 2–3 minutes helps develop the gluten structure, making it smoother and easier to roll out.