Save My youngest came home from soccer practice one afternoon complaining that protein bars were boring and she needed real food that tasted like pizza. I had leftover Greek yogurt, some pepperoni, and a craving to prove that high-protein didn't have to mean flavorless. What started as a weeknight experiment turned into our most-requested after-school snack. These rolls bake up golden and pillowy, with pockets of melted cheese and savory meat that make them disappear faster than I can cool them on the rack.
I brought a tray of these to a potluck last spring, and three different people asked if I'd bought them from a specialty bakery. When I admitted they were homemade and showed them the ingredient list, nobody believed the dough was just yogurt and flour. One friend, a devoted low-carb skeptic, ate four rolls and texted me the next day asking for the recipe. That's when I knew these weren't just convenient, they were genuinely craveable.
Ingredients
- Plain Greek yogurt (nonfat or low fat): This is the secret base that keeps the dough tender and protein-rich without any yeast or waiting, just make sure it's thick and not watery or the dough won't hold.
- Self-rising flour: It brings the lift and structure with baking powder already mixed in, but if you don't have it, the simple all-purpose substitute in the notes works perfectly every time.
- Egg: Binds everything together and adds a subtle richness that makes the dough taste more like pizza crust than a protein experiment.
- Garlic powder and salt: These small additions wake up the dough and give it a savory backbone that complements the filling instead of competing with it.
- Lean ground beef: Browning it first renders out any fat and concentrates the flavor, plus it bumps up the protein without making the rolls greasy.
- Turkey or beef pepperoni slices: They curl up and crisp slightly in the oven, releasing little pockets of spicy, salty goodness into every bite.
- Shredded part-skim mozzarella cheese: Melts beautifully and stretches when you pull the rolls apart, giving you that classic pizza pull without too much fat.
- Pizza sauce: A thin layer is all you need to keep the rolls moist and add that tangy tomato flavor we all associate with pizza night.
- Dried Italian herbs: A quick sprinkle of oregano and basil makes the whole kitchen smell like a pizzeria without any extra effort.
- Black pepper and crushed red pepper flakes: The black pepper seasons the beef, and the red flakes add a gentle heat that's optional but highly recommended if you like a little kick.
- Olive oil: Brushing it on top before baking gives the rolls a golden, slightly crisp exterior that contrasts with the soft inside.
- Grated Parmesan cheese: Sprinkled on top, it forms a salty, nutty crust that crisps up beautifully and adds one more layer of flavor.
- Dried parsley or Italian herbs: A finishing touch that makes the rolls look bakery-perfect and adds a whisper of herbal freshness.
Instructions
- Preheat and Prep:
- Set your oven to 400°F and line a baking sheet with parchment paper so the rolls don't stick and cleanup is a breeze. This step takes seconds but saves you from scrubbing cheese off the pan later.
- Brown the Beef:
- Cook the ground beef in a nonstick skillet over medium heat, breaking it up with a wooden spoon until it's fully browned and crumbly, about 4 to 5 minutes. Drain any excess fat, then stir in black pepper and Italian herbs before setting it aside to cool slightly so it doesn't melt the cheese too soon.
- 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 out onto a lightly floured surface and knead for 2 to 3 minutes until smooth. The dough should feel soft and slightly tacky but not wet, if it's too sticky, dust with a tiny bit more flour.
- Roll It Out:
- Use a rolling pin to shape the dough into a rectangle about 12 by 10 inches, keeping the thickness even so the rolls bake uniformly. If the dough springs back, let it rest for a minute and then continue rolling.
- Spread the Sauce:
- Evenly spread pizza sauce over the dough, leaving a half-inch border around the edges so the filling doesn't ooze out when you roll it up. A thin layer is enough, you want flavor without sogginess.
- Add the Filling:
- Scatter the cooked beef, pepperoni slices, and shredded mozzarella evenly over the sauce, making sure every section gets a fair share. This ensures every roll has a balanced bite of meat, cheese, and pepperoni.
- Roll and Slice:
- Starting from a long edge, tightly roll up the dough into a log, then use a sharp knife to slice it into 12 equal pieces. If the knife sticks, wipe it clean between cuts for cleaner edges.
- Prepare for Baking:
- Arrange 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 for a golden, flavorful crust.
- Bake Until Golden:
- Bake for 18 to 22 minutes, or until the rolls are golden brown and the cheese is bubbling. The tops should be lightly crisp and the bottoms should lift easily off the parchment.
- Cool and Serve:
- Let the rolls cool slightly before serving so the cheese sets just enough to hold its shape. They're best warm, but even at room temperature they're delicious.
Save One Saturday morning, I made a double batch and froze half for the week ahead. My husband grabbed two from the freezer on his way out the door, reheated them at work, and texted me a photo of his coworkers crowding around his desk asking where he bought them. That's when these rolls became more than a recipe, they became our secret weapon for busy days, late practices, and those moments when you need real food fast. Now I keep a stash in the freezer at all times, because you never know when someone will need pizza in roll form.
Making Your Own Self-Rising Flour
If you don't have self-rising flour on hand, don't make a special trip to the store. Just whisk together 2 cups of all-purpose flour with 3 teaspoons of baking powder and half a teaspoon of salt, and you've got a perfect substitute that works exactly the same. I've done this more times than I can count, and the rolls turn out just as light and fluffy every single time.
Swapping Proteins and Adding Veggies
You can easily swap the ground beef for lean ground turkey or chicken if that's what you have, and the flavor stays just as satisfying. I've also tucked finely chopped bell peppers and a handful of spinach into the filling when I wanted to sneak in extra veggies, and nobody noticed anything except that the rolls tasted even better. Just make sure any vegetables you add are finely chopped and not too wet, or they'll make the dough soggy.
Freezing and Reheating
These rolls freeze beautifully, which is why I always make extra. Let them cool completely, then wrap each roll individually in plastic wrap or parchment paper and store them in a freezer-safe bag for up to three months. When you're ready to eat, pop them straight from the freezer into a 350°F oven for 10 to 12 minutes, and they'll taste just as good as the day you baked them.
- Don't thaw before reheating or they'll get mushy, just go straight from freezer to oven.
- If you're reheating in the microwave, wrap the roll in a damp paper towel and heat for 60 to 90 seconds to keep it from drying out.
- Label your freezer bag with the date so you know which batch to use first.
Save These rolls have earned a permanent spot in our weekly rotation, and I hope they do the same for you. They're proof that high-protein food can be fun, fast, and so good that nobody will ever guess they're good for you too.
Recipe FAQs
- → Can I make these rolls ahead of time?
Yes! These rolls are excellent for meal prep. Bake them, let them cool completely, then store in an airtight container in the refrigerator for up to 4 days. You can also freeze them for up to 3 months and reheat directly from frozen at 350°F for 10-12 minutes.
- → What can I substitute for Greek yogurt?
Greek yogurt is essential for the protein-rich dough texture in this preparation. Regular yogurt is too thin and won't create the proper dough consistency. Skyr or high-protein plain yogurt can work as alternatives if Greek yogurt is unavailable.
- → Can I use regular flour instead of self-rising flour?
Absolutely! Make your own self-rising flour by mixing 2 cups all-purpose flour with 3 teaspoons baking powder and 1/2 teaspoon salt. This combination provides the leavening needed for soft, fluffy rolls.
- → How do I prevent the rolls from getting soggy?
Don't over-sauce the dough—a thin, even layer is sufficient. Make sure your cooked beef has cooled slightly and excess fat is drained. Also, avoid overfilling the rolls, as too much moisture can make them soggy during baking.
- → Can I add vegetables to the filling?
Yes! Finely chopped bell peppers, mushrooms, or spinach work wonderfully. If using vegetables with high water content like mushrooms or spinach, sauté them first and squeeze out excess moisture to prevent soggy rolls.
- → What's the best way to reheat leftover rolls?
For best results, reheat in the oven at 350°F for 8-10 minutes to restore crispness. You can also use an air fryer at 350°F for 5-6 minutes. Microwave reheating works in a pinch but may result in softer texture.