High Protein Pepperoni Pizza Rolls

There’s something instantly comforting about the warm, yeasty scent of freshly baked dough giving way to the tang of pizza sauce and molten cheese — that first pull, when gooey strands of mozzarella stretch between roll and plate, is pure joy. These High Protein Pepperoni Pizza Rolls deliver that nostalgic satisfaction with a smarter twist: a whole-wheat, Greek-yogurt dough that adds texture and extra protein, pepperoni for savory bite, and just enough sauce to keep every roll delightfully saucy without being soggy.

Perfect for cozy movie nights, fuss-free weekend breakfasts, or a protein-forward snack that travels well, these rolls are easy to make and even easier to love. If you’re collecting ideas for fast, filling meals, you might also enjoy this roundup of low‑carb high‑protein meal ideas to pair with your baking sessions.

At a glance, they’re simple, shareable, and designed to satisfy both bellies and busy schedules.

At a Glance

• Prep Time: 10 minutes
• Cook Time: 15–20 minutes
• Total Time: 25–30 minutes
• Servings: 4 (about 2 rolls per person)
• Difficulty Level: Easy — great for beginner bakers

Nutrition Highlights

Estimated nutrition (per serving — recipe makes 4 servings). Values are approximate and calculated from standard food composition data (USDA FoodData Central) and general nutrition references; individual products will vary:

• Calories: ~232 kcal
• Protein: ~14 g
• Carbohydrates: ~25 g
• Fat: ~9–10 g
• Fiber: ~3–4 g
• Sodium: variable (depends on pepperoni and added salt)

These figures are estimates based on the ingredient list and standard portion sizes; for precise tracking use the specific brands you buy and consult resources such as USDA FoodData Central and guidance from the Mayo Clinic on portion and macro guidance.

Why You’ll Love It

• Irresistible aroma and texture: golden, slightly crisp edges give way to a pillowy interior and melty cheese center. The Italian seasoning and pepperoni release a warm, savory fragrance that fills the kitchen.
• Crowd-pleasing and nostalgic: they’re an instant hit with kids and adults — familiar pizza flavors rolled into convenient, hand-held bites.
• Speed and simplicity: minimal ingredients and straightforward steps mean you’ll have hot rolls in under 30 minutes — perfect for impromptu guests or weekday dinner rescue.
• Protein-forward: using Greek yogurt and part-skim mozzarella adds meaningful protein without sacrificing the classic pizza profile.

How to Make High Protein Pepperoni Pizza Rolls

Ingredients

• 1 cup whole wheat flour
• 1 tsp baking powder
• 1/2 tsp salt
• 1 tsp Italian seasoning (plus extra for sprinkling if desired)
• 1/2 cup Greek yogurt (plain; approximately 120 g)
• 1/2 cup low-fat mozzarella cheese, shredded (about 56 g)
• 1/2 cup pepperoni, chopped (about 56 g)
• 1/4 cup pizza sauce (about 60 g)

Optional ingredients and substitutions

• Swap whole wheat flour for all-purpose flour for a lighter crumb (not as fiber-rich).
• Use part-skim ricotta (2–3 tbsp) folded into the filling for extra creaminess.
• Try turkey pepperoni or diced cooked chicken for lower-fat options.
• For a dairy-free or vegan version, use plant-based yogurt and vegan cheese (see Variations).

Step-by-step Directions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together the whole wheat flour, baking powder, salt, and Italian seasoning until evenly combined.
3. Add the Greek yogurt to the dry ingredients and mix with a spoon or spatula until a soft, slightly sticky dough forms. If it’s too dry, add a teaspoon of water at a time; if too sticky, dust with a little flour. Avoid overworking the dough to keep rolls tender.
4. Lightly flour a clean surface and roll the dough into a rectangle about 8×10 inches (roughly 1/4–1/2 inch thick).
5. Spread the pizza sauce evenly over the dough, leaving a small border. Sprinkle shredded mozzarella and chopped pepperoni across the sauce.
6. Starting from one long edge, roll the dough tightly into a log, sealing the seam with a pinch of dough.
7. Using a sharp knife, cut the log into even slices (about 8 slices). Place them cut-side up on the prepared baking sheet with a little space between each roll.
8. Bake for 15–20 minutes, or until the tops are golden and the cheese is bubbly. Internal doneness cue: a roll should be set in the center and reach a light golden color.
9. Let cool for 3–5 minutes, then serve warm.

Practical tips

• Don’t overmix dough: overworking will make it tough. Mix just until combined.
• If the pepperoni releases grease, blot excess with a paper towel before assembling to avoid soggy rolls.
• Rotate the baking sheet halfway through baking for even browning.
• For extra crispness, brush tops lightly with olive oil before baking and sprinkle with extra Italian seasoning.

Serving Suggestions

• Serve warm with a small bowl of extra pizza sauce or marinara for dipping.
• Make them brunch-friendly: pair with a side salad and a soft-boiled egg, or enjoy alongside coffee for a savory breakfast twist.
• Party platter: place rolls on a board with pickled peppers, olives, and fresh basil for an easy appetizer spread.
• Kid-friendly snack: cut into smaller pieces and pack as a protein-rich lunchbox treat.

Shelf Life & Storage

• Room temperature: best enjoyed within the first few hours; don’t leave at room temperature for more than 2 hours to follow safe food-handling practices.
• Refrigeration: store in an airtight container in the fridge for up to 3–4 days. Reheat in a preheated oven at 350°F (175°C) for 8–10 minutes or in a toaster oven to restore crispness.
• Freezer: wrap individual rolls tightly in plastic wrap and place in a freezer-safe bag or container for up to 2 months. Reheat from frozen in a 375°F (190°C) oven for 18–22 minutes, or thaw overnight in the fridge and reheat as above.

Pro Tips & Tricks

• Use part-skim shredded mozzarella for a good melt without excess oil.
• If you want higher protein, choose a higher-protein Greek yogurt or add a tablespoon of whey protein isolate to the dough (it may slightly change texture; add a tablespoon extra flour if dough feels too sticky).
• For perfectly even slices, chill the rolled log in the fridge for 10 minutes before cutting. This minimizes squashing and gives cleaner rounds.
• Monitor pepperoni type: traditional pepperoni is flavorful but fatty; turkey or reduced-fat pepperoni cuts calories and sodium without losing the signature spice.

Delicious Variations

1. Veggie-Packed: Replace pepperoni with a mix of finely diced bell peppers, mushrooms, and spinach. Add a sprinkle of feta for tang.
2. Spicy Calabrese: Use spicy salami, a pinch of red pepper flakes, and a smear of garlic oil on the dough before adding sauce.
3. Meat-Lover’s High-Protein: Add cooked, crumbled turkey sausage or lean ground chicken along with pepperoni for a protein boost.
4. Gluten-Free: Use a 1:1 gluten-free flour blend and check baking powder is gluten-free; texture will be slightly different but still delicious.
5. Vegan: Swap Greek yogurt for a thick, high-protein plant-based yogurt and use vegan mozzarella and plant-based pepperoni alternatives.

Frequently Asked Questions

Q: Can I make the dough ahead of time?
A: Yes — you can mix the dough and refrigerate it, wrapped, for up to 24 hours. Let it come to room temperature for 15–20 minutes before rolling.

Q: My rolls are doughy in the center — what went wrong?
A: Likely under-baked or sliced too thick. Bake a few more minutes and check that the center is set. You can also reduce filling moisture (blot greasy pepperoni, use a thinner layer of sauce).

Q: Can I freeze before baking?
A: Yes — freeze the assembled, unbaked rolls on a tray until solid, then transfer to a freezer bag. Bake directly from frozen, adding extra baking time (about 8–12 minutes).

Q: How can I lower sodium?
A: Use low-sodium pizza sauce and turkey pepperoni, and reduce added salt in the dough.

Q: Any tips for making them more protein-dense?
A: Increase Greek yogurt slightly or add lean cooked chicken or turkey sausage into the filling as noted in the variations.

Conclusion

These High Protein Pepperoni Pizza Rolls are a cozy, portable, and satisfying way to enjoy pizza flavors with a healthier spin — ideal for meal prep, family gatherings, or a quick protein-rich snack. If you try them, share your photos and tips on social media or with fellow home bakers to keep the inspiration flowing. For another take on high‑protein pizza-style rolls, check out this creative version at High Protein Pizza Rolls | Chef Jack Ovens, and for a cottage-cheese twist that boosts protein differently, see Cottage Cheese Pizza Rolls (high protein) – Avocado Skillet.

Enjoy baking — and don’t forget to experiment with fillings to make these your own!