Pin The smell of these baking stopped me in my tracks the first time I tried them. I was experimenting with high-protein baking, something that usually ends up dry or disappointing, but the aroma filling my kitchen that afternoon made me pause. When I pulled them from the oven, golden and bubbling, I actually laughed out loud. My roommate wandered in, took one look, and asked what pizza place I had ordered from.
I served these at a watch party last month and watched my friend Sarah take her first suspicious bite. Her eyes went wide, she grabbed another, and then she demanded the recipe. The best part was telling her she was eating something that fit her macros. Now she makes them every Sunday for the week ahead.
Ingredients
- Plain Greek yogurt: Use nonfat or low fat and make sure its plain—flavored varieties will throw off the entire chemistry and taste of your dough
- Self-rising flour: If you only have all-purpose flour, add 3 teaspoons baking powder and half teaspoon salt per cup
- Large egg: Room temperature eggs incorporate better into the dough mixture
- Lean ground beef: The 5% fat or less keeps these lighter while still delivering that beefy pizza flavor we all love
- Turkey or beef pepperoni slices: Turkey pepperoni crisps beautifully and has less grease but beef gives you that classic pepperoni punch
- Shredded part-skim mozzarella cheese: Part-skim melts without making the dough soggy—fresh mozzarella is too wet for this application
- Pizza sauce: Use a thick sauce, not a watery marinara, or your filling will leak during baking
- Dried Italian herbs: A blend of oregano and basil works perfectly but add a little thyme if you want deeper flavor
- Olive oil: Brushing the tops gives them that gorgeous golden bakery finish
- Grated Parmesan cheese: The finely grated stuff melts into the crust better than shaved or wedge pieces
Instructions
- Preheat your workspace:
- Heat the oven to 400°F (200°C) and line a baking sheet with parchment paper before you start mixing anything
- Cook the beef filling:
- Brown the meat in a nonstick skillet over medium heat for 4–5 minutes, breaking it up constantly, then drain any fat and stir in black pepper and Italian herbs
- Make the protein dough:
- Mix Greek yogurt, self-rising flour, egg, garlic powder, and salt in a large bowl until it forms a sticky dough, then turn it onto a floured surface and knead for 2–3 minutes
- Roll it out:
- Shape the dough into a rectangle about 12 x 10 inches (30 x 25 cm), working from the center outward to keep the thickness even
- Layer the toppings:
- Spread pizza sauce over the dough leaving a 1/2-inch (1 cm) border, then scatter the cooked beef, pepperoni slices, and mozzarella evenly
- Roll and slice:
- Starting from a long edge, roll the dough tightly into a log and cut it into 12 equal pieces with a sharp knife—saw gently instead of pressing down
- Add the finishing touches:
- Arrange rolls cut-side up on the baking sheet, brush with olive oil, and sprinkle with Parmesan and dried parsley or herbs
- Bake until golden:
- Bake for 18–22 minutes until the tops are browned and cheese is bubbling, then cool for just a few minutes before serving
Pin My dad called me mid-bite during a FaceTime last week and I took a guilty pause before admitting I was eating pizza rolls at 2pm. When I explained they were actually packed with protein, he asked for the recipe before I could even say goodbye.
Making Them Your Own
I have swapped lean ground turkey for beef countless times when my husband forgets to pick up the right package. The flavor shifts a little but the texture stays perfect. You can also sneak in finely chopped bell peppers or spinach—just cook them down first so they do not release water into your dough.
Freezing Instructions
These became my freezer staple after I realized they reheat beautifully. Bake them completely, cool fully, then freeze in a single layer before transferring to a freezer bag. Reheat from frozen at 350°F (175°C) for 10–12 minutes and they taste just as good as fresh.
Serving Suggestions
Serve them with warm pizza sauce on the side for dipping—it takes them from great to absolutely incredible. A crisp green salad with vinaigrette balances the richness perfectly. They are also substantial enough to stand alone as a post-workout meal.
- Extra red pepper flakes if you like heat
- Fresh basil leaves added right after baking
- A sprinkle of everything bagel seasoning instead of Parmesan
Pin There is something deeply satisfying about food that tastes indulgent but actually fuels you properly.
Recipe Questions
- → Can I make these pizza rolls with regular flour instead of self-rising?
Yes, you can easily create self-rising flour. For this dish, combine 2 cups of all-purpose flour with 3 teaspoons of baking powder and 1/2 teaspoon of salt to achieve the desired leavening effect in your dough.
- → What other meats can I use for the filling?
For a different flavor profile or dietary preference, feel free to substitute the lean ground beef with lean ground turkey or chicken. Ensure any ground meat is cooked through and drained before mixing with the other filling ingredients.
- → Are there any suggestions for adding vegetables to these rolls?
Absolutely! For an extra nutritional boost and crunch, you can finely chop vegetables like bell peppers, mushrooms, or spinach and mix them into the beef filling after it’s cooked. This adds flavor and fiber without overwhelming the rolls.
- → How should I store and reheat these rolls if I make them ahead?
These rolls are excellent for meal prep. Once baked and cooled, store them in an airtight container in the refrigerator for up to 3-4 days. They also freeze exceptionally well; reheat directly from frozen at 350°F (175°C) for about 10-12 minutes until heated through.
- → How can I ensure my dough is not too sticky or dry?
The key to a good protein dough is the consistency of the Greek yogurt and flour. If your dough feels too sticky after initial mixing, add a tiny bit more flour, a teaspoon at a time, until it's manageable. If it's too dry, a splash of milk or water can help. Knead briefly on a lightly floured surface until smooth.
- → Can I use a different type of cheese in the filling?
Certainly! While part-skim mozzarella is recommended for its melt and lower fat content, you can experiment with other cheeses. Provolone, Monterey Jack, or a blend of Italian cheeses would also melt well and complement the pepperoni and beef flavors.