high-protein snacks

High protein pepperoni pizza rolls served on a plate, perfect for snacking.

HIGH PROTEIN Pepperoni Pizza Rolls

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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

  1. Prep the dough: Roll the dough into a rectangle roughly 12×9 inches on a lightly floured surface.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

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High protein pepperoni pizza rolls, cheesy and crispy, macro-friendly snack.

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

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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.

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High-protein bagel bites ready to be enjoyed as a healthy snack.

High-Protein Bagel Bites

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High-Protein Bagel Bites: A Savory, Muscle-Friendly Snack

High-protein bagel bites are a compact, satisfying snack that bridge the gap between convenience and nutrition. They’re perfect for busy mornings, post-workout refueling, or a protein-rich appetizer when you’re short on time. Pair them with a quick shake or something fresher—like a few ideas from these high-protein smoothie recipes—and you’ve got a balanced mini-meal in minutes.

Why choose bagel bites for protein?

Bagel bites concentrate flavor and protein into a small, portable form. Using high-protein ingredients (Greek yogurt, high-protein flour, lean cheeses, or even protein powder) boosts satiety without adding bulk. They’re versatile: switch fillings to match macro targets or dietary preferences, and they can be baked, air-fried, or pan-toasted.

Basic ingredients and protein boosters

  • Mini bagels or cut-up bagel dough (whole grain or low-carb if you prefer)
  • Protein-rich base: Greek yogurt, cottage cheese, or a scoop of unflavored whey/plant protein mixed into the dough or topping
  • Toppings/fillings: shredded mozzarella, cottage cheese, smoked salmon, turkey pepperoni, or egg
  • Optional binders/flavor: egg, minced garlic, herbs, and a pinch of salt
  • Add-ins for texture: chopped spinach, diced peppers, or sautéed mushrooms

Small swaps that increase protein:

  • Replace regular bagel flour with a blend that includes high-protein flour or add protein powder to the dough.
  • Use low-moisture part-skim mozzarella and ricotta or cottage cheese as a filling.
  • Top with lean cured meats or smoked fish for additional protein without excess carbs.

Quick recipe: High-Protein Bagel Bites (makes ~12)

Ingredients:

  • 1 cup self-rising flour (or whole-wheat + 1 tsp baking powder)
  • 1/2 cup Greek yogurt (strained for thicker dough)
  • 1 egg (plus 1 beaten for egg wash)
  • 1/2 cup shredded part-skim mozzarella
  • 1/4 cup cottage cheese or ricotta
  • Optional: 2 tbsp protein powder (unflavored) — increases protein per bite

Method:

  1. Preheat oven to 375°F (190°C). Line a baking sheet.
  2. Mix flour (and protein powder, if using) with Greek yogurt and egg until a soft dough forms.
  3. Divide dough into 12 equal pieces; shape each into a small patty or little bagel ring.
  4. Place on the baking sheet, press a small well in the center of each to hold filling.
  5. Mix mozzarella and cottage cheese; spoon a teaspoon into each well. Add a small piece of turkey pepperoni or smoked salmon if desired.
  6. Brush lightly with beaten egg and bake 12–15 minutes until golden.
  7. Cool slightly before serving.

Approximate macros per bite (varies by exact ingredients): ~6–8 g protein, 60–90 calories. Adjust with additional protein powder or topping choices.

Variations and serving ideas

  • Keto-friendly: use almond or coconut flour and increase egg/cheese ratio; top with smoked salmon or bacon.
  • Vegetarian: spinach, sun-dried tomatoes, and feta make a flavorful combo.
  • Meal-prep: bake a double batch and freeze. Reheat in the oven or air-fryer for best texture.
  • Party platter: serve warm with dips — mustard yogurt, tzatziki, or marinara. If you’re firing up the grill, you might pair these with other hearty options like the ones listed in this guide to high-protein foods that are great for grilling for a mixed spread.

Tips for best results

  • Don’t overwork the dough; keep bites tender.
  • If using protein powder, choose an unflavored type to avoid odd flavors, or balance with herbs and cheese.
  • For extra crispness, finish in a hot oven or air-fryer for 2–3 minutes after baking.
  • Track portions: mini bites are easy to overeat, so pre-portion if tracking macros.

Conclusion

If you want a simple, tested recipe and inspiration for a low-carb, protein-packed version, check out Protein Bagel Bites (3 Ingredients, 6g Protein, Keto) – Sweet As Honey for a handy starting point you can customize to your goals.

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