High Protein Pepperoni Pizza Rolls (Printable)

Protein-packed rolls with pepperoni, lean beef, and cheese in Greek yogurt dough. Perfect for meal prep or quick snacks.

# What You 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 - In a nonstick skillet over medium heat, cook ground beef until browned and cooked through, breaking it up as it cooks for about 4 to 5 minutes. Drain excess fat if needed. Stir in black pepper and Italian herbs. Remove from heat and set aside to cool slightly.
03 - In a large bowl, mix Greek yogurt, self-rising flour, egg, garlic powder, and salt until a sticky dough forms. Turn out onto a lightly floured surface and knead for 2 to 3 minutes until smooth.
04 - Roll the dough into a rectangle approximately 12 by 10 inches.
05 - Spread pizza sauce evenly over the dough, leaving a 1/2-inch border.
06 - Evenly scatter cooked beef, pepperoni slices, and mozzarella cheese over the sauce.
07 - Starting from a long edge, tightly roll up the dough into a log. Slice into 12 equal pieces.
08 - Arrange rolls cut-side up on the prepared baking sheet. Brush tops lightly with olive oil, sprinkle with Parmesan and dried parsley or herbs.
09 - Bake for 18 to 22 minutes until golden brown and bubbling.
10 - Cool slightly before serving.

# Expert Suggestions:

01 -
  • Each roll packs 14 grams of protein without feeling heavy or diet-like, so you stay full without the guilt.
  • The dough comes together in minutes with no yeast, no rise time, and no fussy kneading, making this faster than ordering delivery.
  • They freeze beautifully and reheat like magic, which means you can meal prep a double batch and have grab-and-go lunches for days.
02 -
  • If you skip draining the cooked beef, the extra fat will make the rolls greasy and soggy, so don't rush this step even if it seems minor.
  • Rolling the dough too thin will cause it to tear when you add the filling, so aim for about a quarter-inch thickness and be gentle when spreading the sauce.
  • Slicing the log with a dull knife will squish the rolls and push the filling out, so use a sharp knife and a gentle sawing motion for clean cuts.
03 -
  • Use a pizza cutter instead of a knife to slice the log, it glides through without squishing the rolls and keeps the filling intact.
  • Let the cooked beef cool for a few minutes before adding it to the dough, or the heat will start melting the cheese too early and make everything messy.
  • If the dough feels too sticky to handle, lightly oil your hands instead of adding more flour, it keeps the rolls tender and prevents them from getting tough.
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