High Protein Pepperoni Pizza Rolls

My brother walked into the kitchen one Saturday morning asking if I could make something that tasted like pizza but packed more protein than our usual frozen rolls. I had leftover Greek yogurt and some pepperoni in the fridge, so I decided to experiment with a dough I'd been meaning to try. The smell of garlic, melted cheese, and browned beef filled the apartment within the hour. He ate four rolls standing by the counter and asked me to make them every week.

I started making these on Sundays and packing them into containers for the week ahead. My coworker noticed I never seemed to scramble for lunch anymore and asked what I was eating that smelled so good by noon. When I told her it was pizza rolls, she laughed until I showed her the ingredient list. Now she makes a batch every weekend too, and we sometimes swap flavor ideas over coffee.

Ingredients

• Plain Greek yogurt (2 cups): This is the magic behind the soft, tangy dough that holds together without yeast, and it doubles the protein count right from the start.
• Self rising flour (2 cups): The leavening is already mixed in, so you skip extra steps, but if you only have all purpose, just whisk in baking powder and salt as noted.
• Egg (1 large): Binds the dough and adds richness, plus it helps the rolls turn golden and slightly crisp on the edges.
• Garlic powder and salt (1/2 tsp each): These season the dough itself so every bite tastes intentional, not bland.
• Lean ground beef (200 g): Browning it first gives deep, savory flavor without excess grease, and the low fat content keeps the macros in check.
• Turkey or beef pepperoni (80 g): Adds that classic pizza punch, and using turkey pepperoni cuts a few calories if you prefer.
• Shredded part skim mozzarella (1 cup): Melts into gooey pockets and browns beautifully on top, giving you all the cheese pull you crave.
• Pizza sauce (1/2 cup): Just enough to coat the dough without making it soggy, and it ties all the flavors together.
• Dried Italian herbs, black pepper, crushed red pepper flakes: These bring warmth and a hint of heat, and you can dial them up or down to suit your taste.
• Olive oil (1 tbsp): A light brush before baking ensures the tops turn golden and slightly crisp instead of pale.
• Grated Parmesan and dried parsley (2 tbsp and 1 tsp): The finishing touch that makes them look and taste like something from a bakery.

Instructions

Preheat and prep:

Set your oven to 400°F and line a baking sheet with parchment so the rolls release easily and cleanup is quick.

Brown the beef:

Cook the ground beef in a nonstick skillet over medium heat, breaking it into small crumbles, until no pink remains and it smells rich and savory. Stir in black pepper and Italian herbs, then let it cool a bit so it does not melt the cheese too early.

Make the dough:

Combine Greek yogurt, self rising flour, egg, garlic powder, and salt in a large bowl, stirring until it forms a shaggy, sticky mass. Turn it out onto a floured surface and knead gently for a few minutes until it feels smooth and slightly elastic.

Roll it out:

Use a rolling pin to shape the dough into a rectangle about 12 by 10 inches, keeping the thickness even so the rolls bake uniformly.

Spread the sauce:

Spoon pizza sauce over the dough, leaving a narrow border around the edges so it does not ooze out when you roll.

Add the filling:

Scatter the cooked beef, pepperoni slices, and mozzarella evenly across the sauce, making sure every future roll gets a fair share of toppings.

Roll and slice:

Starting from one long edge, roll the dough tightly into a log, then use a sharp knife to cut it into 12 equal pieces. Press gently if any filling tries to escape.

Arrange and season:

Place each roll cut side up on the prepared baking sheet, 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, the cheese is bubbling, and your kitchen smells incredible.

Cool and serve:

Let them rest for a few minutes before serving so the cheese sets slightly and you do not burn your tongue.

Save

One evening I brought a container of these to a potluck, and a friend who usually avoids anything labeled high protein grabbed three rolls before the night ended. She admitted she expected them to taste like cardboard, but instead they reminded her of the pizza pockets her mom used to make. That moment reminded me that good food does not need to choose between nourishment and nostalgia.

Storing and Reheating

I keep baked rolls in an airtight container in the fridge for up to five days, and they reheat perfectly in the microwave for about 30 seconds or in a 350°F oven for a few minutes if I want them crispy again. For longer storage, I freeze them in a single layer on a tray, then transfer to a freezer bag once solid. When I need one, I reheat it straight from frozen at 350°F for 10 to 12 minutes, and it tastes just as fresh as the day I baked it.

Swaps and Variations

If you want to sneak in more vegetables, finely chop some bell peppers or squeeze out thawed frozen spinach and mix it into the filling, just make sure it is dry so the dough does not get soggy. Ground turkey or chicken works beautifully in place of beef, and you can swap the pepperoni for cooked sausage crumbles or even diced ham. I have also made a vegetarian version with sauteed mushrooms, zucchini, and extra cheese, and it disappeared just as fast.

Serving Suggestions

These rolls shine on their own, but I like serving them with a small bowl of warm marinara or ranch dressing for dipping, especially when friends are over and everyone wants to customize their experience. A simple side salad with vinaigrette balances the richness, and if you are feeding kids or a crowd, a tray of raw veggies and hummus rounds out the table.

• Pair them with a crisp green salad tossed in balsamic vinaigrette for a light, balanced meal.
• Serve extra pizza sauce or garlic aioli on the side for dipping and let everyone customize their bites.
• Pack them in lunchboxes with cherry tomatoes, cucumber slices, and a piece of fruit for an easy, protein packed midday meal.

Save

These rolls have become my answer to almost every meal dilemma, whether I need a quick breakfast, a packable lunch, or something to share without spending hours in the kitchen. I hope they show up in your routine the same way they did in mine, making your week a little easier and a lot more delicious.

Recipe FAQs

→ Can I use regular flour instead of self-rising?

Yes. Mix 2 cups all-purpose flour with 3 teaspoons baking powder and 1/2 teaspoon salt to create your own self-rising flour substitute.

→ How should I store these rolls?

Store in an airtight container in the refrigerator for up to 5 days. For longer storage, freeze individually and reheat at 350°F for 10-12 minutes.

→ Can I make these vegetarian?

Substitute the ground beef with plant-based crumbles or extra vegetables like bell peppers and mushrooms. Use vegetarian pepperoni alternatives if desired.

→ Why is Greek yogurt used in the dough?

Greek yogurt creates a soft, pliable dough while adding significant protein. It keeps the rolls tender and contributes to the high protein content of each serving.

→ What's the protein content per roll?

Each roll contains approximately 14 grams of protein, making these a satisfying option for post-workout meals or high-protein meal prep.