Samantha Pizza rolls have always been a nostalgic comfort food for me, but the store-bought versions never left me satisfied—they were greasy, low in protein, and barely kept me full. That’s why I decided to create my own high protein pepperoni pizza rolls. These little bites combine everything you love about classic pizza—melty mozzarella, savory pepperoni, and tangy marinara sauce—with a protein-packed twist that makes them a smart choice for meal prep, post-workout snacks, or family-friendly dinners.
Instead of traditional pizza dough, I use a Greek yogurt and protein flour blend that keeps the rolls chewy yet light, while boosting the protein content. Each roll is oven-baked (or air-fried if you prefer) until golden and bubbly, giving you a crisp outside and cheesy inside without the heavy grease of fried versions. Whether you’re looking for protein pizza rolls for meal prep, a healthy pizza snack for kids, or just a fun new way to enjoy pepperoni and cheese, this recipe has you covered. According to Healthline, protein-rich foods not only help build and repair muscle but also keep hunger at bay—exactly what these rolls deliver.
High Protein Pepperoni Pizza Rolls – Easy Oven-Baked Recipe with Greek Yogurt Dough, Mozzarella & Lean Protein for Meal Prep
Ingredients
- 2 cups self-rising flour or protein flour blend
- 1 cup plain Greek yogurt
- ½ cup whey protein powder unflavored or mild flavor
- 6 oz pepperoni slices
- 1 cup shredded mozzarella cheese
- ½ cup marinara sauce plus extra for dipping
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Olive oil spray for baking
Instructions
- Make the dough: Combine flour, Greek yogurt, protein powder, garlic powder, and Italian seasoning until a dough forms.
- Roll it out: On a floured surface, roll dough into a rectangle.
- Layer fillings: Spread marinara, sprinkle mozzarella, and layer pepperoni slices.
- Roll and slice: Roll dough tightly and cut into 12 pieces.
- Bake: Arrange rolls on a baking sheet, spray lightly with olive oil, and bake at 375°F for 18–20 minutes until golden.
- Serve: Enjoy hot with extra marinara for dipping.
Notes
Secret Tips for Perfect High-Protein Pepperoni Pizza Rolls
1. Use Greek Yogurt Dough for Maximum Protein:Greek yogurt dough isn’t just for convenience—it’s the secret to soft, high-protein pizza rolls that stay chewy on the inside and crisp on the outside. The added protein from the yogurt helps make these rolls filling and satisfying while keeping the texture light and tender. 2. Don’t Overstuff the Filling:
While it’s tempting to load up on mozzarella and turkey pepperoni, overfilling can cause leaks during baking. A balanced amount ensures each bite delivers the perfect ratio of cheesy, saucy goodness and lean protein without the mess. 3. Brush with Olive Oil for Golden Perfection:
Before baking, lightly brush each roll with olive oil or egg wash. This creates that gorgeous golden crust and enhances the overall flavor. It’s especially important when making oven-baked high-protein snacks for meal prep because it keeps them moist even after reheating. 4. Bake on Parchment for Easy Cleanup:
Lining your baking tray with parchment paper prevents sticking and makes post-bake cleanup effortless—ideal for batch cooking or weekly high-protein meal prep sessions. 5. Reheat Like a Pro:
To keep your pepperoni pizza rolls crispy, reheat them in the oven or air fryer instead of the microwave. It restores that just-baked texture while maintaining the gooey mozzarella inside. 6. Add Herbs for Flavor Boost:
A sprinkle of Italian seasoning, oregano, or parsley before baking adds a pizzeria-style aroma and flavor. This small touch elevates your high-protein pizza rolls from simple meal prep to gourmet comfort food. 7. Pair with Protein-Packed Dip:
Serve your pizza rolls with Greek yogurt ranch or marinara mixed with cottage cheese for extra protein. It’s a delicious way to enhance both taste and nutrition. 8. Freeze for Easy Meal Prep:
These rolls freeze beautifully! Let them cool completely, then wrap individually and store in airtight containers. Reheat directly from frozen for a quick, high-protein meal that’s ready anytime. 9. Use Quality Cheese:
Opt for part-skim mozzarella for the perfect melt and extra protein without excessive fat. The cheese helps bind the filling, keeping your oven-baked pizza rolls gooey and irresistible. 10. Experiment with Add-Ins:
Feel free to add chopped veggies like spinach or bell peppers to increase fiber and nutrients. This keeps your high-protein pepperoni pizza rolls more balanced while still hitting that cheesy, savory flavor you crave.
Recipe Overview (High Protein Pepperoni Pizza Rolls)
- Course: Snack / Appetizer / Main
- Cuisine: American / Italian-Inspired
- Skill Level: Beginner–Intermediate
- Difficulty Level: Easy
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Servings: 12 rolls
- Main Ingredients: Greek yogurt dough, pepperoni, mozzarella cheese, marinara sauce
- Best For: High protein snacks, game day, family meals, freezer-friendly meal prep
Nutritional Snapshot (Per Roll, Approximate)
- Calories: ~120
- Protein: 11g
- Carbohydrates: 10g
- Fat: 5g
- Fiber: 2g
- Sodium: 320mg
(Source: USDA FoodData Central)
Budget Breakdown
Homemade pepperoni protein snacks are much cheaper than frozen store-bought ones:
- Greek yogurt (1 cup): $1.50
- Self-rising flour or protein flour (2 cups): $2.00
- Pepperoni (6 oz): $3.50
- Shredded mozzarella cheese (1 cup): $2.50
- Marinara sauce (½ cup): $1.50
- Seasonings & oil: $0.50
- Total Cost: ≈ $11.50 (12 rolls, ~$0.95 per roll)
Behind the Recipe
The inspiration for these homemade protein pizza rolls came during a busy week when I needed something quick, portable, and filling that still satisfied my cravings. I grew up loving frozen pizza rolls, but as I became more nutrition-conscious, I realized they were more of a guilty pleasure than a practical snack. That’s when I started experimenting with protein-enriched doughs—using Greek yogurt and protein powder—until I found the perfect balance of flavor, texture, and nutrition.
I wanted these rolls to be more than just “better-for-you pizza bites.” They needed to be versatile enough for game days, easy enough for weeknight cooking, and hearty enough for meal prep. Now, they’ve become a staple in my kitchen because they freeze beautifully, reheat in minutes, and fit into nearly every lifestyle—whether you’re looking for low carb high protein pizza snacks, oven baked pepperoni rolls for family dinners, or protein-packed party appetizers.
Even better, by swapping traditional pepperoni for turkey pepperoni or using reduced-fat mozzarella, you can lower fat while keeping protein high. According to WebMD, protein-based meals are strongly linked to appetite control and weight management, which makes these rolls more than just a comfort food—they’re a smart choice too.
Why You’ll Love This High Protein Pepperoni Pizza Rolls Recipe
Quick and Easy
The dough comes together in minutes thanks to a simple blend of Greek yogurt, protein powder, and flour. These oven baked protein pizza rolls cook in just 20 minutes, making them one of the fastest high protein comfort foods you can prepare on a weeknight.
Protein-Packed
Each roll delivers about 11 grams of protein, making them one of the best high protein pizza snacks for meal prep or post-workout fuel. According to Mayo Clinic, high-protein diets help with satiety and maintaining lean muscle mass—two big wins in one cheesy bite.
Customizable
One of my favorite things about these homemade protein pizza rolls is their versatility. Use turkey pepperoni for a leaner option, gluten-free flour for dietary needs, or even vegan cheese for a plant-based twist.
Perfect for Meal Prep
Bake a batch, freeze them, and enjoy whenever cravings strike. These freezer-friendly high protein pizza rolls reheat perfectly in the oven or air fryer without losing their crisp texture.
Family-Friendly
Cheesy, melty, and bite-sized, these rolls are a hit with kids and adults alike. They’re perfect for school lunches, game day parties, or casual weeknight dinners when everyone wants something fun and comforting.
More Recipes That Pair Perfectly With Pizza Night
- Family Favorite: Creamy Cottage Cheese Pasta – A high-protein pasta dish that’s rich, comforting, and perfect for a quick weeknight dinner. Get the recipe here.
- Fluffy Start: High Protein Egg Bites – Easy, portable, and packed with protein, these egg bites are a go-to for busy mornings or snack prep. See how to make them.
- Warm & Cozy: Air Fryer Ribeye Steak – Juicy, tender, and protein-packed, this steakhouse classic cooks to perfection in minutes using the air fryer. Check it out here.
Ingredients You’ll Need
- 2 cups self-rising flour (or protein flour blend)
- 1 cup plain Greek yogurt
- ½ cup whey protein powder (unflavored or mild flavor)
- 6 oz pepperoni slices
- 1 cup shredded mozzarella cheese
- ½ cup marinara sauce (plus extra for dipping)
- 1 tsp garlic powder
- 1 tsp Italian seasoning
- Olive oil spray, for baking
Ingredient Highlights
Greek Yogurt Dough
Adds moisture, protein, and tang while replacing heavy pizza dough.
Pepperoni
Classic filling that provides bold flavor and added protein.
Mozzarella Cheese
The ultimate melty binder—go for part-skim mozzarella for more protein with less fat.
Protein Powder
Whey protein powder fortifies the dough, turning these into high protein pizza bites.
Marinara Sauce
Tangy, tomato-based sauce that ties everything together—also works great as a dipping sauce.
Perfect For
Quick Weeknight Snacks
These high protein pepperoni pizza rolls are fast, filling, and fun after a long workday or school night. With just 20 minutes in the oven, you’ll have crispy, cheesy rolls ready to enjoy.
Meal Prep
Bake a big batch and freeze them for later—these protein-packed pizza rolls reheat beautifully in the oven or air fryer. They’re ideal for anyone following a high-protein meal plan. According to Healthline, meal prepping with high-protein foods is one of the best ways to stay consistent with your nutrition goals.
Game Day or Parties
Forget greasy takeout snacks—serve these homemade protein pizza rolls instead. Bite-sized, cheesy, and packed with flavor, they’re the ultimate high-protein finger food for entertaining.
Post-Workout Snack
These rolls strike the perfect balance of carbs and protein, making them excellent recovery fuel. They’ll replenish your energy while helping muscles repair and rebuild.
Comfort Food Nights
Warm, cheesy, and bite-sized, these baked pepperoni pizza rolls hit every comfort food craving while still giving you the satisfaction of a high-protein snack.
More High Protein Snacks & Comfort Food You’ll Love
- Family Favorite: High-Protein Pepperoni Pizza Hot Pockets – A low-carb, high-protein twist on pizza flavor served in hot pockets with melty cheese. Get the recipe here.
- Fluffy Start: Protein-Packed Tzatziki Cucumber Salad – Crisp cucumbers and creamy Greek yogurt dressing for a refreshing, high-protein side. Try it here.
- Warm & Cozy: Balsamic Baked Chicken Breast with Mozzarella – Juicy baked chicken topped with melty cheese and balsamic glaze for the ultimate comfort dinner. Check it out.
How to Make This High Protein Pepperoni Pizza Rolls Recipe
- Make the dough: Combine flour, Greek yogurt, protein powder, garlic powder, and Italian seasoning until a dough forms.
- Roll it out: On a floured surface, roll dough into a rectangle.
- Layer fillings: Spread marinara, sprinkle mozzarella, and layer pepperoni slices.
- Roll and slice: Roll dough tightly and cut into 12 pieces.
- Bake: Arrange rolls on a baking sheet, spray lightly with olive oil, and bake at 375°F for 18–20 minutes until golden.
- Serve: Enjoy hot with extra marinara for dipping.
Sam’s Pro Tips for Success
Chill the Dough
Cold dough is easier to roll and slice.
Don’t Overfill
Too much cheese or sauce can cause leaks—keep layers balanced.
Use Parchment Paper
Prevents sticking and makes cleanup easier.
Freeze Before Baking
For meal prep, freeze rolls unbaked, then bake straight from frozen for fresh flavor.
Try an Air Fryer
Air fryer pizza rolls turn out crispier in half the time.
Easy Variations You Can Try
Turkey Pepperoni
Swap regular pepperoni for turkey pepperoni to keep these high protein pepperoni pizza rolls leaner without losing that bold, savory flavor. Turkey pepperoni is lower in fat but still delivers satisfying protein, making it perfect for meal prep snacks.
Veggie Pizza Rolls
Add spinach, mushrooms, or bell peppers to create veggie protein pizza rolls. This not only boosts vitamins and fiber but also makes the rolls colorful and nutrient-dense. They’re great for sneaking in vegetables if you’re making them for kids.
Gluten-Free
Easily adapt this recipe for dietary needs by using gluten-free flour and certified protein powder. According to EatRight.org, naturally gluten-free ingredients like corn or rice-based flours can help support a balanced and safe gluten-free diet while keeping the protein levels high.
Spicy
For spice lovers, add jalapeños, chili flakes, or a drizzle of hot sauce to the filling. These spicy baked pepperoni protein rolls are perfect for game day or when you want a fiery twist on classic pizza flavors.
Vegan
Make these vegan protein pizza rolls by swapping in dairy-free cheese and plant-based pepperoni. Use a soy- or pea-protein flour base to keep the rolls high in protein while accommodating plant-based eaters.
More High Protein Comfort Recipes You’ll Want to Try
- Family Favorite: Creamy Paprika Steak Shells – A hearty one-pot pasta with tender beef, smoky garlic sauce, and loads of protein. Get the recipe here.
- Fluffy Start: High Protein Greek Yogurt Parfait – A refreshing, layered parfait with fruit, granola, and Greek yogurt for a protein-packed breakfast or snack. Try it here.
- Warm & Cozy: Old-Fashioned Sloppy Joes – A sweet and tangy family dinner classic that’s high in protein and pure comfort food. Check it out here.
Storage and Reheat Tips
- Fridge: Store in airtight container for 4 days.
- Freezer: Freeze baked or unbaked rolls up to 2 months.
- Reheat: Oven or air fryer keeps them crisp; microwave for quick reheating.
Make It a Meal
Pair these high protein pepperoni pizza rolls with:
Explore More:
Frequently Asked Questions
How do you make high protein pepperoni pizza rolls at home?
Use Greek yogurt dough with protein powder, add pepperoni, mozzarella cheese, and marinara sauce, then roll, slice, and bake. This method makes them crisp on the outside and cheesy on the inside while boosting protein.
Are homemade protein pizza rolls healthier than frozen ones?
Yes! Because you control the ingredients, homemade versions are lower in preservatives and higher in protein. According to Healthline, high-protein snacks support satiety and energy levels, making them a smarter alternative to store-bought frozen pizza rolls.
Can I air fry high protein pepperoni pizza rolls?
Absolutely! Air fry at 370°F for 10–12 minutes until golden and crispy. The air fryer is an excellent method for making crispy protein pizza rolls with less oil.
What cheese is best for protein pizza rolls?
Mozzarella is the most popular, but part-skim mozzarella or cottage cheese can raise protein while lowering fat. Cheddar and provolone also work if you want different flavors.
Can I freeze high protein pepperoni pizza rolls?
Yes—freeze either baked or unbaked rolls. For best texture, reheat in an oven or air fryer rather than the microwave.
Are these pizza rolls good for meal prep?
Definitely! These meal prep pepperoni protein rolls keep well in the freezer and reheat beautifully, making them perfect for batch cooking.
Can I make gluten-free high protein pepperoni pizza rolls?
Yes. Swap in gluten-free flour and a certified gluten-free protein powder. According to EatRight.org, gluten-free diets can still be rich in protein and fiber if made with balanced flours and whole food ingredients.
What dipping sauces work best?
Classic marinara sauce is the go-to, but ranch, garlic butter, or buffalo sauce pair perfectly with these pepperoni protein snacks. For a lighter option, try Greek yogurt ranch or a tomato-based salsa.
How many grams of protein are in homemade pizza rolls?
Each high protein pepperoni pizza roll contains around 11 grams of protein when made with Greek yogurt dough and mozzarella cheese. Using turkey pepperoni or protein flour blends can increase the protein even more.
Can I make vegetarian or vegan high protein pizza rolls?
Yes! Skip the pepperoni and add spinach, mushrooms, or beans for a vegetarian version. For vegan rolls, use dairy-free cheese and plant-based pepperoni while still keeping them protein-packed pizza bites.
What’s the best way to reheat high protein pizza rolls?
The oven or air fryer works best to keep the exterior crispy. Reheat at 350°F for 8–10 minutes. The microwave works in a pinch but may soften the dough.
Final Thoughts
These high protein pepperoni pizza rolls are proof that you don’t have to choose between indulgence and balance. They’re cheesy, savory, and comforting, yet packed with the kind of protein that fuels your body and keeps you satisfied. For me, they’re the ultimate middle ground: nostalgic like the pizza rolls I grew up with, but upgraded with ingredients that support my health goals.
I love baking a big batch on Sunday, freezing half, and knowing I have quick, protein-packed snacks or dinners ready to go. Whether you’re serving them for game day, packing them into lunch boxes, or enjoying them after a workout, these rolls will win over kids and adults alike. They’re customizable, freezer-friendly, and way better than anything you’ll find in the freezer aisle.
“Cheesy, portable, and packed with protein—these pepperoni pizza rolls prove you can have comfort food and fuel at the same time.” – Sam
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Cheesy, protein-packed pizza rolls made with Greek yogurt dough and pepperoni—oven-baked, freezer-friendly, and perfect for meal prep or game day.
