High Protein Pepperoni Pizza Rolls (Printable Version)

Savory rolls with pepperoni, lean beef, and cheese wrapped in high-protein dough. Great for meal prep and snacks.

# What You'll Need:

→ Protein Dough

01 - 2 cups plain Greek yogurt, nonfat or low fat
02 - 2 cups self-rising flour
03 - 1 large egg
04 - 1/2 teaspoon garlic powder
05 - 1/2 teaspoon salt

→ Filling

06 - 7 ounces lean ground beef, 5% fat or less
07 - 2.8 ounces turkey or beef pepperoni slices
08 - 1 cup shredded part-skim mozzarella cheese
09 - 1/2 cup pizza sauce
10 - 1 teaspoon dried Italian herbs
11 - 1/2 teaspoon black pepper
12 - 1/4 teaspoon crushed red pepper flakes, optional

→ Topping

13 - 1 tablespoon olive oil
14 - 2 tablespoons grated Parmesan cheese
15 - 1 teaspoon dried parsley or Italian herbs

# Directions:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Heat a nonstick skillet over medium heat. Add ground beef, breaking it apart as it cooks for 4 to 5 minutes until browned and cooked through. Drain excess fat if necessary. Stir in black pepper and Italian herbs. Remove from heat and allow to cool slightly.
03 - In a large bowl, combine Greek yogurt, self-rising flour, egg, garlic powder, and salt. Mix until a sticky dough forms. Transfer to a lightly floured surface and knead for 2 to 3 minutes until smooth.
04 - Roll dough into a rectangle approximately 12 by 10 inches.
05 - Spread pizza sauce evenly over dough, leaving a 1/2 inch border around edges.
06 - Distribute cooked beef, pepperoni slices, and mozzarella cheese evenly over sauce.
07 - Starting from a long edge, roll dough tightly into a log. Using a sharp knife, slice into 12 equal pieces.
08 - Place rolls cut-side up on prepared baking sheet. Brush tops lightly with olive oil. Sprinkle with Parmesan cheese and dried parsley or herbs.
09 - Bake for 18 to 22 minutes until golden brown and bubbling.
10 - Allow rolls to cool slightly before serving.

# Additional Tips::

01 -
  • They're genuinely satisfying, packing 14g of protein per roll without feeling like you're eating gym food.
  • The whole thing comes together in 40 minutes, which means fresh pizza rolls on a random Thursday, not just when you plan a weekend cooking session.
  • Once you nail the technique, these freeze beautifully, so meal prep becomes less of a chore and more like having a secret stash of wins in your freezer.
02 -
  • That sticky dough feeling is correct—don't be tempted to add more flour or you'll end up with dense, tough rolls that feel like eating a gym towel.
  • If your dough tears while rolling, just pinch it back together; these rolls are forgiving enough that small repairs disappear entirely once they bake.
  • Draining the beef properly is non-negotiable; too much fat means soggy bottoms and filling that wants to slide around instead of staying put.
03 -
  • If your oven runs hot, start checking at 16 minutes; if it runs cool, you might need those full 22 minutes—knowing your oven's temperament changes everything.
  • Make a simple egg wash instead of just oil if you want deeper golden color: whisk one egg with a splash of water and brush it on before the Parmesan, and watch how the rolls transform in the oven.
Return