Irresistible High Protein Pepperoni Pizza Rolls

My kitchen counter was a mess of flour and yogurt when I first tried making these rolls on a lazy Saturday afternoon. I'd been craving pizza all week but wanted something I could grab cold from the fridge between meetings. The dough came together faster than I expected, sticky and soft under my hands, and the smell of browning beef mixed with garlic made my stomach growl before I even got them in the oven. When they came out golden and bubbling, I burned my tongue on the first bite and didn't even care.

I made a double batch for a potluck once, and they vanished before the main course even hit the table. My friend's husband, who usually avoids anything labeled high protein, ate four and asked for the recipe. Watching people peel back the golden layers and find melted cheese and pepperoni inside never gets old. It's the kind of food that starts conversations and ends with empty trays.

Ingredients

• Plain Greek yogurt (2 cups, nonfat or low fat): This is the magic behind the dough's soft texture and protein boost, and nonfat works just as well as low fat without sacrificing tenderness.
• Self-rising flour (2 cups): It gives the dough lift and structure without needing yeast or waiting for a rise, and you can make your own by mixing all-purpose flour with baking powder and salt.
• Egg (1 large): Binds the dough and adds richness, plus it helps the rolls brown beautifully in the oven.
• Garlic powder (1/2 tsp): A subtle savory note that makes the dough taste like it came from a pizzeria, not a protein lab.
• Salt (1/2 tsp): Balances the tanginess of the yogurt and brings out every other flavor in the dough.
• Lean ground beef (200 g, 5% fat or less): Adds hearty, meaty flavor and extra protein without making the rolls greasy, and it cooks up fast.
• Turkey or beef pepperoni slices (80 g): The classic pizza topping that gives each bite a hit of smoky, spiced goodness.
• Shredded part-skim mozzarella cheese (1 cup): Melts into gooey pockets of cheese that stretch when you pull the rolls apart, and part-skim keeps the calories in check.
• Pizza sauce (1/2 cup): Use your favorite brand or homemade, it's the saucy glue that ties everything together.
• Dried Italian herbs (1 tsp): A blend of oregano and basil that makes the filling taste authentically Italian.
• Black pepper (1/2 tsp): Adds a gentle kick that complements the beef without overpowering the cheese.
• Crushed red pepper flakes (1/4 tsp, optional): For those who like a little heat sneaking up on them halfway through a bite.
• Olive oil (1 tbsp): Brushed on top, it helps the rolls turn golden and crisp on the edges.
• Grated Parmesan cheese (2 tbsp): Sprinkled on before baking, it creates a salty, nutty crust that crackles under your teeth.
• Dried parsley or Italian herbs (1 tsp): A final flourish that makes the rolls look bakery-worthy and adds a whisper of herbaceous flavor.

Instructions

Store cookware, spices, and prep tools within reach to keep cooking organized and efficient.

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Preheat and Prep:

Set your oven to 400°F and line a baking sheet with parchment paper so the bottoms 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, then drain any fat and stir in black pepper and Italian herbs before setting it aside. The beef should smell savory and slightly herby, not bland.

Make the Dough:

In a large bowl, mix Greek yogurt, self-rising flour, egg, garlic powder, and salt until a sticky dough forms, then turn it onto a floured surface and knead for 2 to 3 minutes until it smooths out. Don't worry if it feels tacky at first, the flour on your hands will help.

Roll It Out:

Roll the dough into a rectangle about 12 by 10 inches, dusting with a little extra flour if it sticks to the rolling pin. The edges don't need to be perfect, rustic works just fine here.

Spread the Sauce:

Spread pizza sauce evenly over the dough, leaving a half-inch border all around so it doesn't ooze out when you roll. Use the back of a spoon to smooth it into a thin, even layer.

Add the Filling:

Scatter the cooked beef, pepperoni slices, and mozzarella cheese over the sauce, distributing them as evenly as you can. Every roll should get a little bit of everything.

Roll and Slice:

Starting from a long edge, roll the dough tightly into a log, then use a sharp knife to slice it into 12 equal pieces. Wipe the knife between cuts if it gets sticky.

Arrange and Top:

Place the rolls cut-side up on the baking sheet, brush the tops lightly with olive oil, and sprinkle with Parmesan and dried parsley or herbs. The oil helps them crisp up and the cheese turns golden.

Bake:

Bake for 18 to 22 minutes, or until the rolls are golden brown and the cheese is bubbling. Your kitchen will smell like a pizzeria.

Cool Slightly:

Let the rolls cool for a few minutes before serving so you don't burn your mouth on molten cheese. They're still delicious warm or at room temperature.

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One Sunday morning, I reheated a couple of these rolls for breakfast and ate them with black coffee while the house was still quiet. It felt like a tiny rebellion against the usual toast and eggs, and I realized then that these weren't just snacks, they were little pockets of comfort I could count on. My daughter now asks for them after soccer practice, and I love that something so simple can become a small tradition.

Making Self-Rising Flour at Home

If you don't have self-rising flour on hand, mix 2 cups of all-purpose flour with 3 teaspoons of baking powder and half a teaspoon of salt. I keep a jar of this mixture in my pantry because I got tired of running to the store every time I wanted to make these rolls. It works perfectly every time, and you can make a big batch to have ready for pancakes, biscuits, or any other recipe that calls for it.

Swapping Proteins and Adding Veggies

Lean ground turkey or chicken work beautifully in place of beef, and I've even used leftover rotisserie chicken shredded up with the pepperoni. If you want to sneak in some veggies, finely chopped bell peppers or a handful of spinach mix right into the filling without changing the texture. Just make sure any veggies you add are dry, or they'll make the rolls soggy.

Storing and Reheating

These rolls keep in the fridge for up to five days in an airtight container, and they freeze like a dream for up to three months. I reheat them straight from frozen at 350°F for about 10 to 12 minutes, and they come out almost as good as fresh. Sometimes I'll microwave one for 30 seconds when I'm in a rush, but the oven gives you that crispy edge again.

• Let them cool completely before freezing so they don't stick together.
• Wrap each roll individually in foil or plastic wrap for easy grab-and-go portions.
• Label your freezer bag with the date so you don't forget how long they've been in there.

Provides cushioned comfort while cooking, prepping meals, washing dishes, and standing longer in the kitchen.

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These rolls have become my go-to whenever I need something that feels indulgent but fits my goals. They're proof that high protein doesn't have to mean boring, and every time I pull a tray from the oven, I'm reminded that good food is worth the little bit of effort.

Recipe FAQ

→ Can I freeze these rolls?

Yes, these freeze exceptionally well. Once cooled completely, store in an airtight container or freezer bag for up to 3 months. Reheat from frozen at 350°F for 10-12 minutes until heated through.

→ What can I substitute for self-rising flour?

Mix 2 cups all-purpose flour with 3 teaspoons baking powder and 1/2 teaspoon salt. This creates an equivalent self-rising flour substitute for the dough.

→ Can I use different meats?

Absolutely. Lean ground turkey or chicken work well instead of beef. You can also use turkey pepperoni or substitute with ham, cooked sausage, or make vegetarian versions with your favorite vegetables.

→ How long do these stay fresh?

Store in an airtight container in the refrigerator for up to 4 days. They reheat beautifully in the microwave for 30-45 seconds or in a 350°F oven for 5-8 minutes to regain crispiness.

→ Can I add vegetables to the filling?

Definitely. Finely chopped bell peppers, spinach, mushrooms, or onions can be added to the cooked beef mixture. Sauté them with the beef to remove excess moisture before rolling.

→ Why use Greek yogurt in the dough?

Greek yogurt adds protein while keeping the dough tender and moist. It creates a texture similar to traditional yeast dough without the long rising time, making these rolls quicker to prepare.