HIGH PROTEIN Pepperoni Pizza Rolls
High-Protein Pepperoni Pizza Rolls: A Better-For-You Snack
Pepperoni pizza rolls are a beloved snack — portable, comforting, and kid-friendly. With a few smart swaps, you can transform them into a higher-protein option that satisfies cravings and supports muscle recovery after a workout. Pair them with a protein-rich drink or a light salad to round out the meal; for example, try pairing with high-protein smoothies for a filling combo.
Why make them high-protein?
- More satiety: Protein keeps you full longer than carbs alone.
- Better recovery: Useful after resistance training or a long run.
- Flexible: You can boost protein without compromising flavor.
Ingredients (makes about 12 rolls)
- 1 lb high-protein dough (homemade with Greek yogurt + flour or store-bought whole-wheat dough)
- 6 oz part-skim mozzarella, shredded
- 6 oz turkey or beef pepperoni (turkey pepperoni lowers saturated fat)
- 1/2 cup part-skim ricotta or strained cottage cheese (adds protein and creaminess)
- 2 large egg whites (brush for a golden finish and added protein)
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1/2 cup low-sugar marinara (for dipping)
Optional boosts: - 1 scoop unflavored whey or casein (to mix into ricotta—adds protein without changing texture much)
- Chopped spinach or kale (extra nutrients)
Method
- Prep the dough: Roll the dough into a rectangle roughly 12×9 inches on a lightly floured surface.
- Layer flavors: Spread ricotta or cottage cheese across the dough, leaving a 1-inch border. Evenly distribute shredded mozzarella and arrange pepperoni slices over the cheese. Sprinkle oregano and garlic powder.
- Roll and seal: Roll the dough tightly from the long edge into a log. Pinch the seam to seal, then slice into 12 even rolls.
- Bake: Place rolls seam-side down in a greased baking dish. Brush the tops with egg whites for color. Bake at 375°F (190°C) for 18–22 minutes or until golden and cooked through.
- Serve: Let cool 5 minutes, then serve with warm marinara for dipping.
Tips to maximize protein without losing texture
- Mix a small amount (1 scoop) of unflavored whey into the ricotta or cottage cheese. Start small to avoid dryness.
- Use high-protein dough: dough made with Greek yogurt or semolina flour will hold up well and add protein.
- Substitute part of the cheese with low-fat, high-protein cottage cheese for fewer calories and more protein per bite.
- Layer extra lean meats or even diced grilled chicken inside. For other grill-friendly protein ideas and inspiration, check a guide to high-protein foods that are great for grilling.
Variations
- Low-carb: Use a cauliflower or almond-flour based dough and opt for higher-fat cheeses to maintain texture.
- Vegetarian: Replace pepperoni with seasoned tempeh crumbles or crispy smoked tofu and more veggies.
- Spicy: Add red pepper flakes or use a spicy pepperoni substitute for a kick.
Storage and reheating
- Refrigerate for up to 4 days in an airtight container. Reheat in a 350°F oven for 8–10 minutes or in an air fryer for 3–5 minutes to keep the exterior crisp.
- Freeze baked rolls individually on a sheet tray, then transfer to a freezer bag. Reheat from frozen at 350°F for 12–15 minutes.
Quick nutrition estimate (per roll, approximate)
- Calories: 140–200 (varies by ingredients)
- Protein: 10–16 g (depends on dough and cheese choices)
- Fat: 6–10 g
- Carbs: 12–18 g
These pepperoni pizza rolls give you the familiar flavors you love while helping you reach protein goals. They’re ideal for meal prep, game-day snacks, or a post-workout treat when paired with a protein shake or salad.
Conclusion
For a tested recipe and step-by-step photos to help you make these at home, see High Protein Pizza Rolls | Chef Jack Ovens.