Why You’ll Love This Recipe

I love this recipe because it gives me the indulgent taste of pizza in a portion-controlled, protein-packed form. The dough is easy to make or swap with a higher protein alternative like Greek yogurt dough or low-carb flatbread. It’s a fun, portable meal that fits into a balanced lifestyle. Whether I need a post-workout bite or a snack that actually keeps me full, these pizza rolls check every box.

ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

High protein flour (or whole wheat flour)
Greek yogurt (plain, nonfat)
Baking powder
Salt
Light mozzarella cheese (shredded)
Turkey pepperoni slices (or low-fat pepperoni)
Sugar-free or low-calorie pizza sauce
Italian seasoning
Garlic powder
Olive oil spray or egg wash (for brushing)

directions

I preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a mixing bowl, I combine the flour, baking powder, salt, and Greek yogurt to form a soft dough.
I knead the dough lightly on a floured surface and roll it out into a rectangle about ¼-inch thick.
I spread a thin layer of pizza sauce over the dough, sprinkle with mozzarella, and evenly place the turkey pepperoni slices.
I roll the dough up tightly from the long edge to form a log, then slice it into even pieces (about 8–10 rolls).
I place the rolls on the baking sheet, cut side up, and lightly brush the tops with olive oil spray or egg wash.
I bake for 15–18 minutes, or until golden brown and the cheese is bubbling.
I let them cool slightly before serving or packing for later.

Servings and timing

This recipe makes 8–10 rolls, depending on how thick I slice them. It takes about 10 minutes to prep and 15–18 minutes to bake, so I have a hot, high-protein snack ready in under 30 minutes.

Variations

Sometimes I add chopped veggies like bell peppers or mushrooms to the filling for extra flavor and fiber. I’ve also used low-carb tortillas or lavash bread to save time. For a spicy twist, I add red pepper flakes or jalapeños. If I want more protein, I mix in a little protein powder into the dough (unflavored, of course).

storage/reheating

I store leftovers in the fridge in an airtight container for up to 4 days. To reheat, I use the oven or toaster oven at 325°F (160°C) for about 8 minutes, or microwave them for 30–45 seconds until warm. They also freeze well—perfect for stocking up.

FAQs

Can I use store-bought dough?

Yes, I can use whole wheat or high protein store-bought dough, but making it with Greek yogurt keeps it lighter and more protein-rich.

Are these good for meal prep?

Absolutely. I prep a batch ahead of time, store in the fridge or freezer, and grab one whenever I need a quick, satisfying snack.

Can I make these dairy-free?

Yes, I use dairy-free cheese alternatives and check that the pepperoni is dairy-free as well. The Greek yogurt dough can be swapped for a vegan version.

How much protein is in each roll?

Depending on the ingredients I use, each roll usually has around 7–10g of protein. I adjust based on the cheese, pepperoni, and dough.

What dipping sauces go well with them?

I like dipping them in more pizza sauce, low-fat ranch, or a spicy marinara. It adds flavor without too many extra calories.

Conclusion

These high protein and low calorie pepperoni pizza rolls are one of my favorite ways to enjoy classic pizza flavors while staying on track. They’re easy to make, great for prepping ahead, and satisfyingly filling thanks to the protein-rich ingredients. Whether I’m fueling up or treating myself, they always hit the spot.