High Protein Pepperoni Pizza Rolls (Printable Version)

Savory rolls with pepperoni, lean beef, and cheese wrapped in protein-rich Greek yogurt dough. Perfect for meal prep.

# 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

# How to Make It:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper.
02 - Heat a nonstick skillet over medium heat. Cook ground beef for 4 to 5 minutes, breaking it apart as it cooks until fully 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 measuring 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. 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 tops are golden brown and filling is bubbling.
10 - Allow rolls to cool slightly before serving.

# Expert Tips:

01 -
  • Each roll packs 14 grams of protein without tasting like diet food or requiring a protein powder you have to explain.
  • The dough uses Greek yogurt instead of yeast, so there's no waiting around for anything to rise or proof.
  • They freeze beautifully and reheat in minutes, which means you can make a double batch and actually use it.
  • You get all the flavor of pepperoni pizza in a handheld form that doesn't drip or fall apart in the car.
02 -
  • Don't skip draining the beef—even lean meat releases some fat, and it'll make your rolls greasy and the dough soggy if you leave it in.
  • If your dough feels too sticky to work with, dust your hands and the counter with a little extra flour, but don't add too much or the rolls will turn out dense.
  • Let the cooked beef cool for a few minutes before adding it to the dough, or the heat will start melting the cheese and make rolling a mess.
  • Use a sharp knife to slice the log, and wipe the blade between cuts so you get clean edges and the filling stays inside.
03 -
  • Brush the tops with olive oil right before baking—it helps the Parmesan stick and gives you that golden, slightly crispy finish.
  • If you're meal prepping, let the rolls cool completely before storing them in the fridge, or condensation will make them soggy.
  • Don't overload the filling or the rolls won't seal properly and you'll end up with cheese all over the pan instead of inside the dough.
  • Use parchment paper instead of greasing the pan—it makes cleanup easier and keeps the bottoms from sticking or browning too much.
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