High Protein Pepperoni Pizza Rolls

My coworker brought these to a potluck last spring, and I watched them disappear in under ten minutes. She mentioned they were high in protein, and I laughed because they tasted like pure comfort food. When she shared the recipe, I made them that weekend and couldn't believe how simple the dough came together. Now they're my go-to whenever I need something that feels indulgent but keeps me fueled.

I started making these on Sunday afternoons and packing them into containers for the week. My husband would sneak one cold from the fridge before work, which I thought was weird until I tried it myself. There's something about the chewy dough and melty cheese that works hot or cold. They became our little shared secret for beating the afternoon slump.

Ingredients

• Plain Greek yogurt (nonfat or low fat): This is the magic behind the protein-packed dough, creating a soft, slightly tangy base that holds together beautifully without yeast.
• Self-rising flour: The leavening is already built in, so the dough puffs up just enough in the oven without any waiting around.
• Egg: Binds the dough and adds richness, plus a little extra protein boost.
• Garlic powder and salt: Simple seasonings that make the dough taste like pizza crust instead of plain bread.
• Lean ground beef (5% fat or less): Keeps the rolls hearty and high in protein without adding too much grease, and it cooks up quickly.
• Turkey or beef pepperoni slices: The classic pizza flavor everyone expects, and using turkey pepperoni keeps it a bit leaner.
• Shredded part-skim mozzarella cheese: Melts into gooey pockets inside each roll and gives that satisfying cheese pull.
• Pizza sauce: Adds moisture and tangy tomato flavor, just enough to coat without making the dough soggy.
• Dried Italian herbs: A blend of oregano and basil brings that familiar pizza shop aroma to your kitchen.
• Black pepper and crushed red pepper flakes: A little heat and spice to balance the richness, though you can skip the flakes if you prefer mild.
• Olive oil: Brushed on top before baking, it helps the rolls brown and adds a hint of flavor.
• Grated Parmesan cheese: Sprinkled on top, it creates a salty, crispy finish that makes each bite even better.
• Dried parsley or Italian herbs: A final touch of color and herby flavor that makes them look bakery-worthy.

Instructions

Preheat and Prep:

Set your oven to 400°F and line a baking sheet with parchment paper so the rolls don't stick. This also makes cleanup a breeze.

Cook the Beef:

Brown the ground beef in a nonstick skillet over medium heat, breaking it into small crumbles as it cooks, about 4 to 5 minutes. Drain any excess fat, then stir in black pepper and Italian herbs before setting it aside to cool.

Make the Dough:

In a large bowl, combine Greek yogurt, self-rising flour, egg, garlic powder, and salt, mixing until a sticky dough forms. Turn it out onto a lightly floured surface and knead for 2 to 3 minutes until it becomes smooth and elastic.

Roll It Out:

Roll 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 evenly over the dough, leaving a half-inch border around the edges to prevent leaking. Use the back of a spoon to spread it thin and smooth.

Add the Filling:

Scatter the cooked beef, pepperoni slices, and shredded mozzarella evenly over the sauce. Press the toppings gently into the sauce so they stick during rolling.

Roll It Up:

Starting from a long edge, tightly roll the dough into a log, keeping the filling tucked inside. Pinch the seam gently to seal.

Slice the Rolls:

Use a sharp knife to cut the log into 12 equal pieces, wiping the blade between cuts for clean edges.

Arrange and Top:

Place the rolls cut-side up on the prepared baking sheet, leaving a little space between each one. 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. Let them cool for a few minutes before serving so the filling sets slightly.

Save

The first time I made these for my kids, they kept asking if we ordered takeout. I showed them the empty yogurt container and they didn't believe me until I made a second batch with them watching. Now they request these instead of frozen pizza rolls, and I feel like I won some kind of parenting lottery.

Making It Your Own

I've tried swapping the beef for ground turkey, adding finely diced bell peppers, and even sneaking in some spinach. The dough is forgiving enough to handle extra veggies as long as you don't overload it. Once I used up leftover rotisserie chicken and a little buffalo sauce instead of pizza sauce, and my husband declared it the best version yet. Don't be afraid to experiment with whatever's in your fridge.

Storage and Reheating

These rolls keep in an airtight container in the fridge for up to four days, though they rarely last that long in my house. I freeze extras in a single layer on a tray, then transfer them to a freezer bag once solid. When I want one, I pop it in the oven at 350°F for about 10 minutes straight from frozen, and it tastes just as good as the day I baked it. The dough stays soft and the cheese gets gooey again without any sogginess.

Serving Suggestions

I like serving these with a side of marinara for dipping, or sometimes a simple green salad to balance the richness. They're great on their own as a snack, but I've also packed them into lunchboxes with some carrot sticks and fruit. At parties, I arrange them on a platter with a little bowl of ranch or garlic aioli, and people always assume I spent way more time on them than I actually did.

• Serve warm with extra pizza sauce or marinara on the side for dipping.
• Pair with a crisp salad or raw veggies to round out the meal.
• Pack them cold for lunches or road trips, they hold up beautifully and taste good at any temperature.

Save

These pizza rolls proved to me that high protein doesn't have to mean boring or bland. They've become my answer to cravings, meal prep, and last-minute guests, all in one simple recipe.

Recipe Questions & Answers

→ What makes the dough protein-rich?

The dough combines Greek yogurt with self-rising flour, creating a protein-packed base without traditional yeast. Each roll delivers approximately 14g of protein from the yogurt, egg, and cheese filling.

→ Can I prepare these ahead of time?

Yes, these rolls freeze exceptionally well. After baking, cool completely and store in freezer bags. Reheat frozen rolls at 350°F for 10–12 minutes until heated through. You can also assemble the rolls and refrigerate overnight before baking.

→ What can I substitute for self-rising flour?

Mix 2 cups all-purpose flour with 3 teaspoons baking powder and ½ teaspoon salt. This combination creates the same leavening effect as self-rising flour for the dough.

→ How do I prevent the rolls from becoming soggy?

Drain excess fat from the cooked beef before adding it to the filling. Leave a small border around the dough edges when spreading sauce, and avoid overfilling. Cooling on a wire rack after baking helps maintain texture.

→ Can I customize the filling ingredients?

Absolutely. Swap lean ground turkey or chicken for the beef. Add finely chopped bell peppers, spinach, or mushrooms for extra vegetables. Adjust pepperoni quantity to taste, or substitute with cooked crumbled sausage.

→ Why use nonfat or low-fat Greek yogurt?

Nonfat or low-fat Greek yogurt provides high protein with less fat, keeping the rolls lighter while maintaining moisture. Full-fat yogurt works too but will increase the overall fat content per serving.