High Protein Pepperoni Pizza Rolls

My boyfriend walked into the kitchen one Saturday and asked if we had anything quick that didn't feel like health food. I had leftover Greek yogurt, ground beef that needed using, and a craving to prove that high-protein didn't mean boring. An hour later, these golden, bubbly rolls came out of the oven and he ate four before I could even plate them. Now they're in our freezer every single week.

I started making these for meal prep after realizing my usual snacks left me starving an hour later. The first batch disappeared so fast I didn't even get to test how they reheated. My coworker saw me eating one cold straight from the fridge and asked for the recipe on the spot. That's when I knew I'd stumbled onto something that worked in real life, not just on paper.

Ingredients

• Plain Greek yogurt: This is the magic that makes the dough soft and tangy without any yeast, plus it sneaks in extra protein. Use nonfat or low fat, but make sure it's thick, not runny.
• Self-rising flour: It already contains baking powder and salt, which gives the dough a light, pillowy texture. If you don't have it, just mix all-purpose flour with baking powder and a pinch of salt.
• Lean ground beef: I use 5% fat or leaner to keep the rolls from getting greasy, and it still tastes rich when seasoned well. Ground turkey or chicken work just as well if that's what you have.
• Turkey or beef pepperoni: This adds that classic pizza punch without overwhelming the filling. I like cutting the slices in half so every bite gets a little bit.
• Part-skim mozzarella: It melts beautifully and keeps the fat content reasonable. Pre-shredded is fine, but block cheese melts even better if you have time to grate it.
• Pizza sauce: Use your favorite jar or make a quick one with crushed tomatoes and Italian herbs. Just don't oversoak the dough or it'll get soggy.
• Italian herbs and garlic powder: These simple seasonings make the whole kitchen smell like a pizzeria. Dried works better here than fresh because it won't add extra moisture.
• Olive oil and Parmesan: Brushing the tops before baking gives them a golden, crispy finish that makes them look bakery-quality.

Instructions

Preheat and prep:

Set your oven to 400°F and line a baking sheet with parchment paper. This keeps the bottoms from sticking and makes cleanup almost nonexistent.

Brown the beef:

Cook the ground beef in a nonstick skillet over medium heat, breaking it into small crumbles as it browns. Once cooked through, drain any excess fat, stir in black pepper and Italian herbs, then set it aside to cool so it doesn't melt the cheese too early.

Mix the dough:

Combine Greek yogurt, self-rising flour, egg, garlic powder, and salt in a large bowl until it comes together into a sticky, shaggy dough. Turn it out onto a floured surface and knead gently for a few minutes until it's smooth and no longer tacky.

Roll it out:

Use a rolling pin to shape the dough into a rectangle about 12 by 10 inches. It doesn't have to be perfect, just roughly even so the rolls bake at the same rate.

Layer the filling:

Spread pizza sauce evenly over the dough, leaving a small border around the edges. Scatter the cooked beef, pepperoni, and mozzarella on top, pressing down lightly so everything sticks together.

Roll and slice:

Starting from one long edge, roll the dough tightly into a log, then use a sharp knife to cut it into 12 equal pieces. Wipe the knife between cuts to keep the slices clean.

Top and bake:

Arrange the rolls cut-side up on your prepared baking sheet, brush the tops with olive oil, and sprinkle with Parmesan and dried parsley. Bake for 18 to 22 minutes until golden and bubbling, then let them cool for a few minutes before digging in.

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The first time I brought these to a potluck, someone asked if I'd ordered them from a bakery. I laughed and said they took less than an hour, and suddenly everyone wanted the recipe. Watching people realize they were high-protein and homemade made me feel like I'd cracked some kind of code. That night, I went home and made a double batch just to freeze.

Storing and Reheating

These rolls keep in an airtight container in the fridge for up to four days, and they taste just as good cold as they do warm. I usually reheat them in a 350°F oven for about eight minutes to get the edges crispy again, but the microwave works in a pinch if you're in a hurry. For freezing, let them cool completely, wrap each one individually in plastic wrap, then toss them all in a freezer bag. They'll last up to three months, and you can reheat them straight from frozen at 350°F for 10 to 12 minutes.

Customizing the Filling

I've tried these with everything from diced bell peppers to crumbled sausage, and they always turn out great. Spinach works if you squeeze out the moisture first, and sun-dried tomatoes add a tangy bite that pairs perfectly with the mozzarella. My favorite swap is swapping half the beef for Italian turkey sausage, which amps up the flavor without adding much fat. Just keep the total filling volume similar so the rolls don't burst open in the oven.

Serving Suggestions

I like serving these with a side of marinara for dipping, or a simple green salad if I want something lighter on the plate. They're hearty enough to be a main dish, but they also work as an appetizer if you're feeding a crowd. My brother eats them with hot sauce, my mom prefers them with ranch, and I'm perfectly happy eating them plain straight from the oven.

• Pair with a crisp Caesar salad or roasted veggies for a balanced meal.
• Serve alongside marinara, ranch, or garlic aioli for dipping.
• Pack them in lunchboxes with fruit and veggies for an easy, protein-packed midday option.

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These rolls have become my answer to almost every food situation: quick dinners, meal prep, snacks, even breakfast when I'm feeling adventurous. They're proof that eating well doesn't have to mean giving up the foods that make you happy.

Recipe Questions

→ How long do these pizza rolls stay fresh?

Store cooled rolls 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 5-7 minutes.

→ Can I freeze these pizza rolls?

Yes, these freeze exceptionally well. Wrap individually or place in freezer bags and freeze for up to 3 months. Reheat directly from frozen at 350°F for 10-12 minutes.

→ What can I use instead of self-rising flour?

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

→ How do I make the dough less sticky?

The Greek yogurt dough starts sticky but becomes smooth after kneading for 2-3 minutes on a lightly floured surface. Avoid adding too much extra flour or the rolls may become tough.

→ Can I add vegetables to the filling?

Absolutely! Finely chopped bell peppers, spinach, or mushrooms work beautifully. Sauté them briefly with the beef to remove excess moisture before adding to the filling.

→ What's the best way to slice the rolls evenly?

Use unflavored dental floss or a sharp knife to slice the log. For cleanest cuts, chill the rolled log in the refrigerator for 15 minutes before slicing into 12 pieces.