High Protein Pepperoni Pizza Rolls – Easy 50-Minute Snack

I started making these high protein pepperoni pizza rolls on Sunday afternoons when my kids begged for pizza but I wanted something with actual staying power. They taste like a pepperoni pizza got rolled into a soft, golden pocket – and nobody guesses there is Greek yogurt and cottage cheese hiding inside.

The magic is a two-ingredient dough made with self-rising flour and Greek yogurt, plus a blended cottage cheese filling that melts into that stretchy, cheesy center. Each roll comes out around 12 grams of protein, which is a big win for a snack that feels like a treat.

You only need about 15 minutes of hands-on time. The oven does the rest while you clean up, and the whole tray disappears before the plates hit the table. Let me show you exactly how I do it.

About the Ingredients

2 cups (250g) self-rising flour

Self-rising flour already contains baking powder and salt, which is why this dough needs no yeast. If you only have all-purpose flour, whisk in 1 tablespoon baking powder and 1/2 teaspoon salt for every cup.

1 1/2 cups (340g) full-fat plain Greek yogurt

Full-fat yogurt gives the softest dough, but 2% works fine too. Avoid fat-free yogurt because the dough turns sticky and tough. Strain off any watery liquid on top before measuring.

1 cup (225g) low-fat cottage cheese

Blend the cottage cheese until completely smooth so no curds show in the filling. Ricotta is a great swap if cottage cheese is not your thing, though it adds a little more fat.

1 cup (113g) shredded low-moisture mozzarella

Low-moisture mozzarella melts without releasing water that would make the rolls soggy. Buy a block and shred it yourself for the best melt, or use a pizza blend in a pinch.

1/2 cup (56g) shredded Parmesan cheese

Parmesan adds a salty, nutty punch that makes the filling taste like real pizza. Pecorino Romano is a sharper substitute if you want a bolder flavor.

3 oz (85g) turkey pepperoni, chopped

Turkey pepperoni cuts the fat while keeping that classic pepperoni zing. Regular pepperoni works too – just pat the slices dry so they do not grease up the filling.

1 teaspoon dried oregano

Oregano is the pizza herb that ties everything together. Crush it between your fingers before adding to wake up the oils, or swap in Italian seasoning.

1/2 teaspoon garlic powder

Granulated garlic blends evenly into the cheese filling without any raw bite. Onion powder makes a nice swap if you are out.

1/2 cup (120g) no-sugar-added pizza sauce, plus more for dipping

Look for a sauce with no added sugar so the filling stays thick, not runny. Marinara is a fine substitute, but drain it in a fine mesh strainer for 10 minutes first.

1 large egg, beaten, for egg wash

The egg wash is what gives these rolls their shiny, golden-brown top. A splash of milk brushed on works if you are out of eggs.

1 teaspoon olive oil, for brushing

A light brush of oil keeps the tops from drying out in the hot oven. Avocado oil or melted butter both work beautifully here.

1/4 cup (28g) shredded mozzarella, for topping

A little extra cheese on top creates those irresistible crispy cheese edges. Use whatever melting cheese you have on hand.

Tips & Tricks

• Do not overwork the dough. Mix the flour and yogurt just until a shaggy ball forms, then knead 1 to 2 minutes – over-kneading makes the rolls chewy instead of tender.
• Keep the filling cold. Chilled filling is much easier to spoon onto the dough without tearing it, so mix it first and pop it in the fridge while you roll out the dough.
• Seal the seams well. Press the long edge firmly with your fingers and then pinch it again after rolling, or the cheese will leak out and burn on the pan.
• Leave space between rolls. Give each roll about 1 inch of room so the hot air circulates and the sides crisp up instead of steaming.

Step-by-Step Instructions

1. Heat the oven

Preheat your oven to 425F (220C) and line a large baking sheet with parchment paper. A fully preheated oven is what gives these rolls their crisp golden crust.

2. Make the dough

In a large bowl, mix the self-rising flour and Greek yogurt with a fork until a shaggy dough forms. Knead on a floured surface for 1 to 2 minutes until smooth and slightly tacky, then let it rest for 5 minutes.

3. Mix the filling

In a medium bowl, stir together the blended cottage cheese, 1 cup mozzarella, Parmesan, chopped pepperoni, oregano, garlic powder, and pizza sauce. It should look thick and scoopable, not soupy.

4. Roll out the dough

Roll the dough into a 12×10-inch rectangle, about 1/4 inch thick, on a lightly floured surface. Trim the edges so the rectangle is even, which helps the rolls seal neatly.

5. Add filling and roll

Spread the filling over the dough, leaving a 1-inch border along the top edge. Starting from the long side closest to you, roll it up tightly into a log and pinch the seam closed.

6. Slice the rolls

Cut the log into 12 even rolls with a sharp serrated knife. Arrange them cut-side up on the prepared baking sheet, leaving about 1 inch between each roll.

7. Brush and top

Brush the tops with the beaten egg, then the olive oil, and scatter the remaining 1/4 cup mozzarella over the top. This is what creates that shiny, cheesy finish.

8. Bake until golden

Bake at 425F (220C) for 20 to 25 minutes, until the tops are deep golden brown and the cheese is bubbling at the edges. The internal temperature should read 200F (93C) when they are done.

9. Cool and serve

Let the rolls rest on the pan for 5 minutes so the filling sets, then serve warm with extra pizza sauce for dipping. They are best eaten the same day while the crust is still crisp.

Delicious Variations

BBQ Chicken Version

Swap the pizza sauce for BBQ sauce and the pepperoni for 1 cup shredded cooked chicken. The sweet-smoky flavor is unreal with the Parmesan.

Spicy Jalapeno Popper Rolls

Add 2 tablespoons diced pickled jalapenos and use pepper jack instead of mozzarella. Fair warning – these disappear even faster.

Veggie Garden Rolls

Replace the pepperoni with 1 cup finely chopped bell peppers, spinach, and black olives. Squeeze the veggies dry in a paper towel first so the filling stays thick.

How to Store High Protein Pepperoni Pizza Rolls 🍕

Frequently Asked Questions

I would love to know how these turn out in your kitchen. Try them this week, tag me in your photos, and tell me whether your family reached for the dipping sauce or ate them straight off the pan. Small steps, big change.

High Protein Pepperoni Pizza Rolls 🍕

High Protein Pepperoni Pizza Rolls pack 12g of protein per serving in a golden, crispy handheld bite your whole family will fight over.

★★★★½ 4.8 (214 ratings)

15 minPrep time35 minCook time6Servings285 kcalCalories

Print RecipePin Recipe

🧂 Ingredients

• 2 cups (250g) self-rising flour
• 1 1/2 cups (340g) full-fat plain Greek yogurt
• 1 cup (225g) low-fat cottage cheese
• 1 cup (113g) shredded low-moisture mozzarella
• 1/2 cup (56g) shredded Parmesan cheese
• 3 oz (85g) turkey pepperoni, chopped
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 cup (120g) no-sugar-added pizza sauce, plus more for dipping
• 1 large egg, beaten, for egg wash
• 1 teaspoon olive oil, for brushing
• 1/4 cup (28g) shredded mozzarella, for topping

📋 Instructions

1. 1Heat the oven — Preheat your oven to 425F (220C) and line a large baking sheet with parchment paper. A fully preheated oven is what gives these rolls their crisp golden crust.
2. 2Make the dough — In a large bowl, mix the self-rising flour and Greek yogurt with a fork until a shaggy dough forms. Knead on a floured surface for 1 to 2 minutes until smooth and slightly tacky, then let it rest for 5 minutes.
3. 3Mix the filling — In a medium bowl, stir together the blended cottage cheese, 1 cup mozzarella, Parmesan, chopped pepperoni, oregano, garlic powder, and pizza sauce. It should look thick and scoopable, not soupy.
4. 4Roll out the dough — Roll the dough into a 12×10-inch rectangle, about 1/4 inch thick, on a lightly floured surface. Trim the edges so the rectangle is even, which helps the rolls seal neatly.
5. 5Add filling and roll — Spread the filling over the dough, leaving a 1-inch border along the top edge. Starting from the long side closest to you, roll it up tightly into a log and pinch the seam closed.
6. 6Slice the rolls — Cut the log into 12 even rolls with a sharp serrated knife. Arrange them cut-side up on the prepared baking sheet, leaving about 1 inch between each roll.
7. 7Brush and top — Brush the tops with the beaten egg, then the olive oil, and scatter the remaining 1/4 cup mozzarella over the top. This is what creates that shiny, cheesy finish.
8. 8Bake until golden — Bake at 425F (220C) for 20 to 25 minutes, until the tops are deep golden brown and the cheese is bubbling at the edges. The internal temperature should read 200F (93C) when they are done.
9. 9Cool and serve — Let the rolls rest on the pan for 5 minutes so the filling sets, then serve warm with extra pizza sauce for dipping. They are best eaten the same day while the crust is still crisp.

👨‍🍳 Chef's Note: If your dough feels dry, add Greek yogurt 1 tablespoon at a time rather than water – it keeps the protein up and the texture soft.

Servings: 6

Cuisine: American-Italian

Course: Snack

Nutrition (per serving): 285 kcal · 12g protein · 22g carbs · 9g fat

Written by Maya Chen

Maya writes about sustainable living and zero-waste practices, focusing on small, actionable changes for everyday routines. She draws from her own experiments in urban gardening and DIY household swaps.