HIGH PROTEIN Pepperoni Pizza Rolls

Pepperoni pizza rolls are the ultimate portable comfort food — cheesy, savory, and perfectly snackable. This version focuses on boosting protein without sacrificing flavor, making it suitable for post-workout fuel, meal prep, or a hearty snack. If you’re curious about macro-friendly takes on classic pizza rolls, check out this macro-friendly version for inspiration: Cheesy & Crispy Macro-Friendly Pizza Rolls.

Why high-protein pizza rolls?

Traditional pizza rolls can be heavy on carbs and fat but light on protein. By using high-protein dough, leaner cheese, and extra pepperoni or alternative proteins like turkey pepperoni or shredded chicken, you can create a balanced snack that helps with satiety and muscle recovery. These rolls are also easy to scale for meal prep and can fit into many eating plans.

Ingredients (makes ~12 rolls)

• 12 small whole-wheat or high-protein pizza dough rounds (or one large high-protein dough sheet, cut into 12)
• 6–8 slices of pepperoni (regular or turkey) per roll
• 1 cup part-skim shredded mozzarella (or low-fat mozzarella)
• 1/2 cup ricotta or cottage cheese (optional — adds creaminess and protein)
• 1/4 cup finely chopped spinach or bell pepper (optional)
• 1 tsp Italian seasoning
• 1 egg, beaten (for egg wash)
• Cooking spray or a light brush of olive oil
  Approximate macros per roll (varies by ingredients): 180–260 kcal, 10–18 g protein, 12–18 g carbs, 8–12 g fat.

If you like exploring more high-protein, low-calorie meals to pair these with or build a full menu, this round-up of options is a helpful resource: 50 High-Protein, Low-Calorie Meals.

Directions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray.
2. Prepare filling: In a small bowl, mix shredded mozzarella, ricotta/cottage cheese (if using), chopped veggies, and Italian seasoning.
3. Assemble rolls: Lay out a dough round, place 6–8 pepperoni slices in the center, add 1–2 tablespoons of the cheese mixture, then fold edges over to seal into a roll. Pinch seams firmly.
4. Brush rolls with beaten egg (for color) and sprinkle a pinch of extra seasoning or grated Parmesan if desired.
5. Bake 12–15 minutes, or until golden and cheese is melted. For an extra-crispy exterior, finish under the broiler 1–2 minutes — watch carefully to avoid burning.
6. Let cool 3–4 minutes before serving. Serve with warmed marinara or a light yogurt-based dip.

Variations and swaps

• Turkey pepperoni or diced cooked chicken to reduce saturated fat.
• Use a high-protein, low-carb wrap or dough alternative for lower carbs.
• Add grated Parmesan and garlic powder to the filling for a sharper flavor.
• Make them gluten-free using a gluten-free high-protein dough or by wrapping filling in large portobello caps for a crustless option.

Meal prep, storage, and reheating

• Refrigerate: Store baked rolls in an airtight container for up to 4 days.
• Freeze: Individually freeze on a tray, then transfer to a freezer bag for up to 3 months. Reheat from frozen at 350°F (175°C) for 12–15 minutes.
• Reheat: Microwave for 30–60 seconds for a quick option, but oven/toaster oven keeps them crispier.

Tips for higher protein without extra calories

• Swap in part-skim cheeses and use a small amount of ricotta or cottage cheese to boost protein with minimal fat.
• Add lean proteins like shredded chicken or turkey pepperoni.
• Choose a high-protein dough or flatbread base to increase per-roll protein content without dramatically increasing volume.

Conclusion

For a tested variation and full recipe details, see this High Protein Pizza Rolls | Chef Jack Ovens (https://chefjackovens.com/high-protein-pizza-rolls/).