HIGH PROTEIN Pepperoni Pizza Rolls: Real-Life, Tasty Guide

Okay, so before we jump into the whole recipe situation—let me tell you why HIGH PROTEIN Pepperoni Pizza Rolls ended up being a staple in my kitchen (and not just because I have a hopeless weakness for stuff that tastes as indulgent as it smells). First time I made these, my cousin barged in while I was rolling the dough, pinched a filling, and said they tasted “like pizza if pizza went to the gym.” That’s honestly spot-on. I make these mostly when the weather pretends it’s autumn and I’m craving comfort food that doesn’t make me want to hibernate right after.

Also: If you’ve ever exploded a roll in your oven (messy business—don’t recommend), you’ll appreciate how forgiving this recipe is. Oh, and I once tried making them while distracted by a football game on TV, so… if I can pull off edible pizza rolls under those conditions, I feel like anyone can.

I make these when I want to pretend I’m a meal-prep superhero (truth: I eat at least two before they even cool down). My family goes absolutely wild for them because, well, who actually says no to pizza? Especially when I toss in extra cheese on top and the pepperoni does that little curl-up thing. Sometimes the dough sticks—drives me a wee bit mad on sticky days—but I just dust the counter and power on.

They also “hide” a surprising amount of protein inside, which, to be fair, is usually the only way I get my brother to willingly eat cottage cheese. Big win (for me, not him, as he always protests when he finds out…but he still eats them).

Plus—these are ace for those snack-ish times between lunch and dinner when you want more than an apple but less than a full meal. If you’ve ever tried one of those sad, thin frozen pizza roll things… this is not that.

• 1 1/2 cups self-raising flour (or bread flour if you want extra chew; sometimes I use half whole-wheat, too—it works!)
• 1 cup plain Greek yogurt (no Greek? Regular works, but it’s a bit runnier, so drain it a bit first. My aunt swears by Icelandic Skyr.)
• 1/2 tsp fine salt
• 1 tsp Italian seasoning (skip if you can’t stand oregano—it’s flexible)
• 1/2 cup shredded part-skim mozzarella (I’ve even done half mozzarella, half cheddar when the fridge was bare)
• 100g chopped turkey or chicken pepperoni (classic pork works! I’ve used vegan rounds a couple times—results are… mixed)
• 1/2 cup low-fat cottage cheese (optional—adds protein, but more important, moisture. Ricotta in a pinch)
• 3 tbsp pizza sauce (jarred is fine—homemade if you’re ambitious; I’ve used this fantastic recipe before)
• 1 large egg, for egg wash (not essential, but gets that shiny golden top)
• Handful of fresh basil (totally optional, but kinda lovely)
• Pinch of chili flakes, if that’s your thing

1. Get the dough going: In a big bowl, mix the flour, salt, and Italian seasoning. Plop in the yogurt. Stir with a wooden spoon (I usually give up and use my hands after a minute, just saying) until it forms a rough, sticky dough. If it looks dry, add a spoonful more yogurt; if too sticky, dust in extra flour.
2. Tidy up and roll: Flour your counter and hands. Grab the dough ball and pat/roll it into a rough rectangle—about 1/2-inch thick. It doesn’t need to be perfect. Or even particularly rectangular.
3. Add fillings: Spread the pizza sauce all over the dough, leaving about a finger’s width bare around the edges. Sprinkle over the cottage cheese, then scatter on your mozzarella, chopped pepperoni, (chili flakes, if using), and maybe a few torn basil leaves. (This is where I usually sneak a taste—no regrets.)
4. Roll it up: Start with the long edge, carefully rolling it up jelly-roll style. Don’t panic if some cheese tries to escape—it happens! Pinch the seam closed pretty tightly if you can.
5. Slicing drama: With a sharp-ish knife, cut the log into 8-10 pieces. They sometimes look a bit weird or misshapen at this stage; don’t worry.
6. Bake time: Lay the rolls, swirl side up, on a parchment-lined tray (close but not crowded). Beat your egg and lightly brush the tops, unless you’re out of eggs—in which case, just leave it plain. Bake at 410°F (210°C) for about 20–25 minutes, or until puffed and golden.
7. Final touch: Sprinkle fresh basil on the hot rolls. Let them cool slightly, but not too long—or someone else will pinch one before you get there.

• I once skipped the egg wash “to save time” and they looked kind of sad; golden tops really are worth it if you can manage it.
• Don’t overstuff—trust me, I got excited once, and all my cheese ran out onto the tray (still tasty, but a pain to clean).
• The dough feels odd if you overmix; just get it roughly combined and go—less is more here.
• Actually, I find it works better if you use a metal bench scraper to lift stuck dough—if you don’t have one, a wide spatula is decent, too.

• Mushroom & spinach with smoked cheese—sort of tastes like a pizza met a quiche. Really good.
• Spicy chorizo and manchego—took me right back to that holiday in Barcelona. But, on second thought, I put in too many chili flakes, and it nearly blew my socks off.
• Vegan cheese & seitan “pepperoni”—eh, my honest opinion is it doesn’t quite hit the spot for me. Maybe you’ll have better luck?

• Baking tray/sheet (in a pinch, I’ve used the back of my cast iron skillet—kind of funny, but it works)
• Parchment paper (grease the sheet with oil if you’re out; expect a bit more sticking, though)
• A rolling pin (or, honestly, a wine bottle. Clean, obv.)
• Bowl for mixing

If you actually end up with leftovers (rare in my house, since they disappear faster than socks in a dryer), just pop them in a lidded container in the fridge for up to three days. Reheat in the oven or air fryer for best crunch. Freezer? Yeah, you can; freeze on a tray, then chuck into a zip bag for up to a couple months—though, to be honest, they’re always eaten way before then anyway.

So, when I make these for friends, I set out extra pizza sauce for dipping. Some folks like ranch (not judging, but it’s a bit strange to me), and—if we’re being fancy—I top each roll with a hit of honey and chili. My niece swears this is “the best after-school snack ever” so maybe that’s a tradition now? You tell me.

• I once tried rushing the dough by heating it in the microwave (don’t do this, it kind of half-cooks and you get gluey bits—ick).
• Let ‘em cool a touch before eating, or the cheese will burn your tongue. Learned that the hard way, ouch.
• Don’t skimp on savory fillings, but do keep a border bare so the sauce and cheese don’t ooze out every which way.

Can I use pre-made pizza dough?

Yup, though it won’t be quite as high in protein, but honestly—life’s too short sometimes. Go for it, just roll it thinner than I usually do.

Are these actually filling?

You bet—one or two with soup and I’m sorted for lunch. Though I have a mate who claims he could eat six. That’s impressive, or worrying.

How do I make these gluten-free?

Swap in a cup-for-cup GF flour. I got pretty good results with King Arthur’s blend, but you might need to up the yogurt a smidge.

What protein powder works best?

I don’t use powder in the dough, but if you try, go unflavored and sub in 2 tbsp for a little flour. It, uh, makes them a touch denser, to be honest.

Can I take these for lunch?

Totally. They travel well, especially wrapped in parchment. Don’t tell my boss, but I keep some tucked in my bag for emergency snack times.

Weirdly enough, every time I bake these, the house smells amazing for hours. It’s like an edible air freshener—less chemical, more craveable. (Oh, and if you want more protein snack ideas, I always check out Fit Foodie Finds for a bit of kitchen inspiration now and then.) Happy rolling!