High Protein Pepperoni Pizza Rolls

My kitchen smelled like a pizzeria one rainy Tuesday, not because I ordered takeout, but because I was rolling pepperoni and cheese into soft, pillowy dough I'd just kneaded with my own hands. I'd been craving pizza all week but didn't want the carb crash or the guilt. That's when I remembered the Greek yogurt dough trick a friend mentioned months ago, and I thought, why not turn it into something I can grab cold from the fridge between meetings? These rolls came out golden, stretchy with cheese, and shockingly filling.

I made these for a potluck once, and my friend who lifts weights four times a week ate five in one sitting. He kept asking if they were really high protein, because they tasted like comfort food, not diet food. I watched him pull one apart, cheese stretching between his fingers, and he just nodded with his mouth full. That was all the validation I needed.

Ingredients

• Plain Greek yogurt (nonfat or low fat): This is the magic that makes the dough soft and tangy without any yeast or rise time, plus it sneaks in a serious protein boost.
• Self-rising flour: It gives the dough just enough lift and structure, so the rolls turn out fluffy instead of dense or gummy.
• Large egg: Binds the dough together and adds richness, helping everything hold its shape when you slice and bake.
• Garlic powder and salt: Small additions that wake up the dough and make it taste savory right from the start, not bland or flat.
• Lean ground beef (5% fat or less): Keeps the filling hearty and satisfying without adding a pool of grease to your rolls.
• Turkey or beef pepperoni slices: They crisp up slightly in the oven and deliver that classic pizza flavor in every bite.
• Shredded part-skim mozzarella cheese: Melts beautifully and creates those stretchy, gooey pockets you expect from anything pizza-inspired.
• Pizza sauce: Acts as the flavor base, spreading moisture and tomatoey tang throughout the roll without making it soggy.
• Dried Italian herbs (oregano, basil): A quick shake of these makes the filling taste like it simmered for hours, even though it took five minutes.
• Black pepper and optional crushed red pepper flakes: Add a gentle kick and depth, especially if you like a little heat with your cheese.
• Olive oil: Brushed on top before baking, it helps the rolls turn golden and gives them a subtle richness.
• Grated Parmesan cheese: Sprinkled on top, it forms a salty, crispy crust that makes each roll look and taste bakery-level good.
• Dried parsley or Italian herbs: A final garnish that adds color and a whisper of freshness to the finished rolls.

Instructions

Preheat and Prep:

Set your oven to 400°F (200°C) and line a baking sheet with parchment paper so the rolls don't stick and cleanup stays easy. This step also gives you a clean workspace to arrange your rolls later.

Cook the Beef:

In a nonstick skillet over medium heat, brown the ground beef until it's fully cooked and crumbly, about 4 to 5 minutes. Stir in black pepper and Italian herbs, then remove from heat and let it cool slightly so it doesn't 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 it's smooth and no longer tacky.

Roll It Out:

Roll the dough into a rectangle, roughly 12 by 10 inches, keeping the thickness even so the rolls bake uniformly. A little extra flour on your rolling pin helps if the dough wants to stick.

Spread the Sauce:

Spread pizza sauce evenly over the dough, leaving a half-inch border around the edges to prevent overflow when you roll. This border also helps the seam seal neatly.

Add the Filling:

Scatter the cooked beef, pepperoni slices, and mozzarella cheese evenly over the sauce, making sure every future roll gets a fair share of toppings. Don't pile it too high or the roll won't close properly.

Roll and Slice:

Starting from a long edge, tightly roll up the dough into a log, keeping it snug so the filling stays inside. Slice into 12 equal pieces using a sharp knife, wiping the blade between cuts if it gets sticky.

Arrange and Top:

Place the rolls cut-side up on the prepared baking sheet, spacing them about 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, or until the rolls are golden brown and the cheese is bubbling at the edges. Your kitchen will smell incredible, and that's your cue to start checking for doneness.

Cool and Serve:

Let the rolls cool for a few minutes before serving so the cheese sets slightly and you don't burn your tongue. They're delicious warm, but also great at room temperature or reheated later.

Save to Pinterest

One Sunday afternoon, I packed a few of these rolls into a container and took them to the park with my kids. We sat on a blanket, and they devoured them between climbing on the jungle gym, cheese smudged on their cheeks, asking if we could make them again next weekend. It wasn't fancy, but it felt like a small win, knowing they were eating something homemade and protein-packed without even realizing it.

How to Store and Reheat

I keep leftover rolls in an airtight container in the fridge for up to four days, and they reheat beautifully in a 350°F oven for about 8 minutes, or in the microwave for 30 seconds if I'm in a rush. For longer storage, I freeze them in a single layer on a baking sheet until solid, then transfer to a freezer bag, and they stay good for up to three months. When I want one, I just pop it in the oven straight from frozen at 350°F for 10 to 12 minutes, and it tastes like I just baked it.

Ways to Customize the Filling

Sometimes I swap the beef for lean ground turkey or chicken, or I skip the meat entirely and load them up with sautéed mushrooms, bell peppers, and spinach for a veggie version. If you like it spicy, add sliced jalapeños or a drizzle of hot sauce to the filling before rolling. You can also use different cheeses like provolone or cheddar, or even mix in a handful of cooked bacon or diced ham for a breakfast-style twist.

Serving Suggestions and Pairings

These rolls shine on their own, but I love serving them with a side of marinara or ranch for dipping, which makes them feel like a party appetizer or game-day snack. They pair well with a simple green salad dressed in lemon vinaigrette, or you can pack them in lunchboxes with carrot sticks and hummus for a balanced meal. If you're feeding a crowd, set out a platter with a variety of dipping sauces like garlic aioli, pesto, or buffalo sauce, and let everyone choose their favorite.

• Serve warm with extra pizza sauce or marinara on the side for dipping.
• Pack them cold in lunchboxes with fresh veggies and a protein-packed dip like hummus.
• Freeze a batch and reheat one at a time for quick, grab-and-go breakfasts or post-workout snacks.

Save to Pinterest

These rolls have become my go-to whenever I need something that feels indulgent but still fits my goals, and I hope they do the same for you. Whether you're meal prepping for the week or just want a quick, satisfying snack, they're worth every minute.

Recipe FAQs

→ What makes these rolls high in protein?

The protein-rich dough combines Greek yogurt with self-rising flour and an egg, while the filling adds lean ground beef and mozzarella cheese. Each roll contains approximately 14g of protein, making them a satisfying choice for meals or snacks.

→ Can I prepare these rolls in advance?

Yes, these rolls freeze exceptionally well. Bake them completely, let cool, then store in freezer-safe bags. Reheat from frozen at 350°F (175°C) for 10–12 minutes until heated through. You can also assemble and refrigerate unbaked rolls overnight before baking.

→ What can I substitute for self-rising flour?

Mix 2 cups of all-purpose flour with 3 teaspoons of baking powder and 1/2 teaspoon of salt. This combination creates the same rising effect as self-rising flour in the dough.

→ How do I know when the rolls are done baking?

The rolls are ready when they're golden brown on top and the cheese is bubbling visibly. This typically takes 18–22 minutes at 400°F (200°C). The dough should feel firm and spring back lightly when touched.

→ Can I customize the filling ingredients?

Absolutely. Substitute lean ground turkey or chicken for the beef. Add finely chopped bell peppers, spinach, or mushrooms for extra vegetables. Adjust the red pepper flakes for more or less heat, or swap mozzarella for provolone or cheddar.