High Protein Pepperoni Pizza Rolls – Easy 50-Minute Snack

These high protein pepperoni pizza rolls solve one specific problem: pizza roll cravings with almost no protein. Most frozen versions give you 200 calories, 6g of protein, and a filling that tastes like tomato paste. This version gives you 12g of protein per roll-serving using Greek yogurt dough, part-skim mozzarella, and turkey pepperoni.

Here is the math that matters. A standard 6-roll serving of frozen pizza rolls runs about 220 calories with 7g protein. My version lands at 285 calories with 12g protein, and that protein comes from three real sources: Greek yogurt (17g per cup), mozzarella (7g per ounce), and turkey pepperoni (5g per ounce). That is roughly 71% more protein per serving for a similar calorie load.

The dough is a two-ingredient base – self-rising flour and nonfat Greek yogurt – that comes together in 4 minutes with no yeast, no rise time, and no stand mixer. You roll, fill, seal, and bake at 400°F (204°C) for 18 to 20 minutes. Total time is about 50 minutes including a 10-minute chill. Stay sharp, stay solvent.

About the Ingredients

2 cups (250g) self-rising flour, plus 3 tablespoons for dusting

Self-rising flour already contains baking powder and salt, so do not add either. If you only have all-purpose, whisk 2 cups (250g) with 3 teaspoons baking powder and 1/2 teaspoon salt.

1 1/2 cups (340g) plain nonfat Greek yogurt, cold

Cold yogurt keeps the dough from getting sticky too fast. Full-fat Greek yogurt works but adds about 40 calories per serving; do not use regular thin yogurt or the dough will not bind.

1 1/2 cups (170g) shredded part-skim low-moisture mozzarella, divided

Low-moisture is non-negotiable here because wet fresh mozzarella leaks and blows out the seams. Buy a block and shred it yourself for better melt than pre-shredded.

4 oz (113g) turkey pepperoni, quartered

Turkey pepperoni cuts about 70% of the fat versus pork. Regular pepperoni works fine; pat it dry with a paper towel first so the grease does not soak the dough.

1/2 cup (120g) no-salt-added tomato sauce

Thick sauce, not watery marinara, keeps the filling from steaming the dough. If your sauce is thin, simmer it 5 minutes to reduce before using.

1 teaspoon dried oregano

Crush it between your palms before adding to release the oils. Italian seasoning is a direct 1-to-1 swap.

1/2 teaspoon garlic powder

Granulated garlic is fine too, but use half the amount since it is more concentrated. Skip garlic salt because the pepperoni is already salty.

1/4 teaspoon red pepper flakes

Optional but recommended for a background heat. Aleppo pepper gives the same warmth with less bite.

1 large egg, beaten, for egg wash

The wash is what makes the crust glossy and golden. A tablespoon of milk mixed with a tablespoon of oil works if you are avoiding egg.

1/4 cup (25g) grated Parmesan, for topping

Grate it fresh off a block; the cellulose in pre-grated Parmesan will not melt properly. Pecorino Romano is a sharper substitute.

Tips & Tricks

• Do not overfill. Cap each roll at 1 tablespoon of filling. Overstuffed rolls split at 400°F (204°C) and the cheese burns on the sheet pan.
• Squeeze the dough dry. If your Greek yogurt has visible whey, drain it in a fine mesh strainer for 10 minutes. Wet dough means sticky dough, and sticky dough means torn seams.
• Chill before baking. Ten minutes in the fridge firms the filling and the seams. This single step prevents about 90% of blowouts.
• Seal with pressure, not hope. Press the seam with a fork, then pinch it again with your fingers. A loose seam is the number one reason these open in the oven.

Step-by-Step Instructions

1. Heat the oven

Preheat to 400°F (204°C) and line a large sheet pan with parchment paper. A hot, fully preheated oven is what gives you a crisp bottom instead of a soggy one.

2. Mix the dough

Combine 2 cups (250g) self-rising flour and 1 1/2 cups (340g) cold Greek yogurt in a bowl. Mix with a fork until shaggy, then knead on a floured surface for 2 to 3 minutes until smooth and slightly tacky, not sticky.

3. Build the filling

Stir together 1 cup (113g) mozzarella, the quartered turkey pepperoni, tomato sauce, oregano, garlic powder, and red pepper flakes. It should look thick and scoopable, not runny.

4. Roll and cut

Roll the dough into a 16 by 12-inch rectangle, about 1/8 inch thick. Cut into 12 equal rectangles roughly 4 by 4 inches. Work quickly; the dough dries out in about 10 minutes.

5. Fill and seal

Place 1 tablespoon of filling and a pinch of the reserved mozzarella in the center of each square. Fold the corners to the middle and pinch all seams firmly, then crimp with a fork.

6. Chill the rolls

Arrange seam-side down on the parchment-lined pan and refrigerate for 10 minutes. This firms the filling so it stays put during the bake.

7. Wash and top

Brush each roll with beaten egg and sprinkle with Parmesan and the remaining mozzarella. The wash is what produces the deep golden color, so do not skip it.

8. Bake until golden

Bake at 400°F (204°C) for 18 to 20 minutes, rotating the pan at 12 minutes. They are done when the tops are golden brown, the edges are bubbling, and an instant-read thermometer in the center reads 200°F (93°C).

9. Rest and serve

Cool on the pan for 3 minutes, then serve with warm marinara for dipping. Resting lets the cheese set so it does not run out on the first bite.

Delicious Variations

Buffalo Chicken Version

Swap the pepperoni for 4 oz (113g) shredded cooked chicken tossed in 3 tablespoons buffalo sauce, and cut the tomato sauce to 1/4 cup.

Spinach and Feta

Replace the pepperoni with 1 cup (30g) squeezed-dry chopped spinach and 3 oz (85g) crumbled feta. Add 1/4 teaspoon nutmeg.

Mini Air Fryer Batch

Halve the dough into 24 smaller rolls and air fry at 375°F (190°C) for 8 to 10 minutes in batches. Do not crowd the basket.

How to Store High Protein Pepperoni Pizza Rolls 🍕

Frequently Asked Questions

Make a double batch this weekend and freeze half. You get 12 rolls now and 12 rolls later for roughly $0.55 per serving, which is cheaper than the frozen box and delivers nearly double the protein. Track your numbers, adjust the filling to your macros, and keep the recipe in rotation. Stay sharp, stay solvent.

High Protein Pepperoni Pizza Rolls 🍕

High protein pepperoni pizza rolls pack 12g of protein per serving in a golden, cheesy handheld bite that beats frozen pizza rolls on every number.

★★★★½ 4.7 (214 ratings)

15 minPrep time35 minCook time6Servings285 kcalCalories

Print RecipePin Recipe

🧂 Ingredients

• 2 cups (250g) self-rising flour, plus 3 tablespoons for dusting
• 1 1/2 cups (340g) plain nonfat Greek yogurt, cold
• 1 1/2 cups (170g) shredded part-skim low-moisture mozzarella, divided
• 4 oz (113g) turkey pepperoni, quartered
• 1/2 cup (120g) no-salt-added tomato sauce
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes
• 1 large egg, beaten, for egg wash
• 1/4 cup (25g) grated Parmesan, for topping

📋 Instructions

1. 1Heat the oven — Preheat to 400°F (204°C) and line a large sheet pan with parchment paper. A hot, fully preheated oven is what gives you a crisp bottom instead of a soggy one.
2. 2Mix the dough — Combine 2 cups (250g) self-rising flour and 1 1/2 cups (340g) cold Greek yogurt in a bowl. Mix with a fork until shaggy, then knead on a floured surface for 2 to 3 minutes until smooth and slightly tacky, not sticky.
3. 3Build the filling — Stir together 1 cup (113g) mozzarella, the quartered turkey pepperoni, tomato sauce, oregano, garlic powder, and red pepper flakes. It should look thick and scoopable, not runny.
4. 4Roll and cut — Roll the dough into a 16 by 12-inch rectangle, about 1/8 inch thick. Cut into 12 equal rectangles roughly 4 by 4 inches. Work quickly; the dough dries out in about 10 minutes.
5. 5Fill and seal — Place 1 tablespoon of filling and a pinch of the reserved mozzarella in the center of each square. Fold the corners to the middle and pinch all seams firmly, then crimp with a fork.
6. 6Chill the rolls — Arrange seam-side down on the parchment-lined pan and refrigerate for 10 minutes. This firms the filling so it stays put during the bake.
7. 7Wash and top — Brush each roll with beaten egg and sprinkle with Parmesan and the remaining mozzarella. The wash is what produces the deep golden color, so do not skip it.
8. 8Bake until golden — Bake at 400°F (204°C) for 18 to 20 minutes, rotating the pan at 12 minutes. They are done when the tops are golden brown, the edges are bubbling, and an instant-read thermometer in the center reads 200°F (93°C).
9. 9Rest and serve — Cool on the pan for 3 minutes, then serve with warm marinara for dipping. Resting lets the cheese set so it does not run out on the first bite.

👨‍🍳 Chef's Note: The dough is forgiving but the filling is not: any watery ingredient will find the seam and escape. If you add vegetables, cook and squeeze them dry first.

Servings: 6

Cuisine: American-Italian

Course: Snack

Nutrition (per serving): 285 kcal · 12g protein · 22g carbs · 9g fat

Written by Diego Ramirez

Diego covers personal finance and investing for freelancers and gig workers. His angle is practical money management for irregular income, from budgeting to tax basics.