High Protein Pepperoni Pizza Rolls — Cheesy, Crispy & Macro-Friendly!

Pizza rolls that satisfy your pizza cravings without wrecking your macros? Yes please. These high-protein pepperoni pizza rolls are stuffed with melty part-skim mozzarella, extra cottage-cheese protein, and lean turkey pepperoni, then baked until golden and crispy. They make a great post-workout snack, meal prep option, or party appetizer. For quick high-protein pairings, you might also like this 8 high-protein smoothie recipes to build muscle.

Why this recipe works

• Protein-forward: added cottage cheese + higher-protein dough choices boost per-roll protein.
• Crispy exterior: a hot oven and light oil brush create the ideal golden crust.
• Macro-friendly flexibility: swap ingredients to hit specific calorie/protein goals.

Yields: 8 rolls
Prep time: 15 minutes
Cook time: 18–22 minutes

Ingredients

• 1 lb (450 g) high-protein pizza dough (store-bought or homemade)
• 8 oz (225 g) part-skim mozzarella, shredded
• 6 oz (170 g) turkey pepperoni, sliced
• 1 cup (225 g) low-fat cottage cheese (creamy, drained slightly)
• 1/2 cup (120 g) low-sugar pizza sauce
• 1 tbsp olive oil (for brushing)
• 1 tsp Italian seasoning
• 1 egg (optional — for egg wash)
• Red pepper flakes, garlic powder, or fresh basil for finishing (optional)

Notes on ingredients:

• If you can find a labeled “high-protein” pizza dough or one made with vital wheat gluten, it will raise the protein content. Otherwise, whole-wheat dough works nicely.
• For lower fat, use part-skim mozzarella and turkey pepperoni; for richer flavor, use regular pepperoni and full-fat cheese.

Directions

1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. On a lightly floured surface, roll the dough into a roughly 10×12-inch rectangle.
3. Spread the pizza sauce in an even layer, leaving a 1/2-inch border. Sprinkle Italian seasoning.
4. Combine the shredded mozzarella and cottage cheese in a bowl; distribute half of this mixture down the center of the dough. Layer turkey pepperoni over the cheese, then top with the remaining cheese mixture.
5. Starting from the long edge, tightly roll the dough into a log. Pinch the seam closed.
6. Slice the log into 8 equal rolls using a sharp knife or dental floss for a clean cut. Place rolls cut-side up on the prepared sheet.
7. Brush each roll with olive oil or an egg wash and sprinkle a tiny pinch of garlic powder and extra Italian seasoning.
8. Bake 18–22 minutes or until golden brown and crispy on top. For extra crispness, finish with 1–2 minutes under the broiler—watch closely to avoid burning.
9. Let cool 5 minutes, garnish with basil or red pepper flakes, and serve.

Macro estimate (per roll — approximate)

• Calories: 280–320 kcal
• Protein: 16–20 g
• Carbs: 20–25 g
• Fat: 9–13 g

These are estimates and will vary based on the exact dough and cheese used. If you need more protein per serving, make 6 rolls instead of 8 from the same batch, or add a scoop of unflavored whey to the dough (reduce other liquids slightly).

Tips for maximum crispiness

• Bake on a preheated pizza stone or hot baking sheet to give the bottoms extra crunch.
• Use convection bake if your oven has it—this circulates hot air and crisps better.
• Brush with oil rather than butter for a lighter, crisper crust.
• Don’t overfill the rolls; too much filling can make them soggy.

Variations & swaps

• Keto version: use a low-carb high-protein dough (almond-flour + whey-based recipes) and full-fat cheeses.
• Veggie boost: add thinly sliced bell peppers, spinach, or mushrooms (sauté first to remove moisture).
• Pepperoni crisps: place a few pepperoni slices on a separate tray and bake until crisp; use as garnish for extra texture.
• Air-fryer method: bake at 375°F (190°C) for 10–12 minutes, flipping halfway.

Serving suggestions

Serve warm with extra pizza sauce for dipping, a side salad, or steamed veggies. For smoky, grilled sides that keep the meal protein-focused and balanced, consider pairing with grilled chicken skewers or vegetables — check out these high-protein foods that are great for grilling for ideas.

Storage & meal prep

• Refrigerate: up to 3 days in an airtight container. Reheat in a 350°F (175°C) oven for 8–10 minutes to restore crispness.
• Freeze: Flash-freeze on a tray, transfer to a freezer bag, and store up to 3 months. Reheat from frozen at 375°F (190°C) for 18–22 minutes.

Nutrition tweaks for macro goals

• To increase protein: add extra cottage cheese or use higher-protein dough; slice into fewer rolls.
• To lower carbs: use a lower-carb dough or make mini crustless roll-ups using thinly flattened chicken breasts as the wrap.
• To reduce calories/fat: use part-skim cheeses and turkey pepperoni, and keep oil brushing minimal.

Conclusion

If you want more ideas for snacks and small bites that fit flexible dieting and macro targets, this collection of Macro Friendly Appetizers – The Flexible Dieting Lifestyle is a great resource to explore different recipes and inspiration for party-friendly, macro-balanced dishes.