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

If you love pizza but want something portable, portion-controlled, and higher in protein, these High Protein Pepperoni Pizza Rolls deliver on flavor and macros. They’re crunchy on the outside, gooey and cheesy inside, and simple to batch-cook for meal prep or snacks. For those tracking targets, these make a great complement to a broader plan — see a helpful daily protein intake guide for context on how these fit into higher-protein days.

Why this recipe works:

• Uses higher-protein dough or wraps and lean cheese/pepperoni options.
• Baked until crisp (less oil than frying).
• Easily scaled and frozen for quick reheating.

Ingredients (makes ~12 rolls)

• 1 package high-protein pizza dough or 6 high-protein flatbreads/tortillas (use whichever yields similar macros)
• 6 oz part-skim shredded mozzarella
• 4 oz low-fat pepperoni or turkey pepperoni, sliced
• 1/2 cup marinara sauce (low-sugar)
• 1 egg, beaten (for egg wash)
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• Optional: 1/4 cup chopped fresh basil or spinach for added nutrients

Substitutions:

• Swap turkey pepperoni or thinly sliced chicken breast for lower fat.
• Use a high-protein wrap (e.g., whey-enriched) if you can’t find dough.

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 or open each wrap. If using dough, divide into 12 equal portions; if using wraps, cut each into two or three strips depending on size.
3. Spread about 1 tsp marinara across each portion, leaving a small border.
4. Sprinkle ~1 tbsp shredded mozzarella on top of the sauce, then add 2–3 pepperoni slices. Add a small pinch of garlic powder and Italian seasoning.
5. Roll each piece tightly and place seam-side down on the baking sheet. Brush tops with beaten egg for a golden finish.
6. Bake 12–15 minutes or until golden brown and crispy. For extra crispness, broil 1 minute at the end—watch closely.
7. Let cool 2–3 minutes before serving so the cheese sets slightly.

Make-ahead and storage:

• Freeze: Place unbaked rolls on a tray, freeze until firm, then transfer to a zip-top bag. Bake from frozen, adding ~5–8 minutes.
• Refrigerate: Store in an airtight container up to 3 days. Reheat in the oven or air fryer to maintain crispness.

Macros & Nutrition (approx. per roll)

• Calories: 120–160
• Protein: 8–12 g
• Carbs: 10–15 g
• Fat: 5–8 g

Exact macros will vary by dough/wrap and pepperoni choice. These rolls are designed to be macro-friendly while staying satisfying — if you’re aiming for a specific protein target, check how they fit into your day or compare against a target like the 200 g protein benchmark.

Tips for Better Texture & Flavor

• Don’t overload with sauce—too much moisture makes them soggy.
• For even browning, rotate the sheet halfway through baking.
• Add a sprinkle of parmesan and red pepper flakes after baking for a flavor boost.
• Use an air fryer for smaller batches—set at 380°F (195°C) for 6–8 minutes.

Variations

• Veggie Boost: Add thinly sliced bell pepper, mushrooms, or spinach.
• BBQ Chicken: Swap marinara for BBQ sauce and pepperoni for shredded chicken and red onion.
• Mini Calzones: Make larger rolls and serve with a side of marinara for dipping.

Serving Ideas

• Pair with a crisp salad to increase volume while keeping calories in check.
• Serve as a protein-forward appetizer at gatherings — they’re easy to eat with one hand.
• Pack 2–3 with a side of veggies for a balanced lunch.

Conclusion

If you’re building a macro-friendly menu of snacks and appetizers, these High Protein Pepperoni Pizza Rolls are a tasty, practical option. For more ideas on portable, macro-conscious finger foods, check out this roundup of Macro Friendly Appetizers – The Flexible Dieting Lifestyle.