Ever get hit with a massive pizza craving but then instantly feel guilty about, you know, that whole cheese-bomb thing? High Protein Low Calorie Pepperoni Pizza Rolls might sound fake or, frankly, like something you’d see in a too-good-to-be-true infomercial. I get you. But hey—sometimes a random weeknight begs for pizza flavors without all the regret. If you’ve ever struggled with cheese not sticking to your pizza, trust me, I’ve been there (and here’s a solution). Or maybe you’re into lighter, flavor-packed stuff like butter cauliflower for dinner. These little rolls are the answer to cravings, protein goals, and “please don’t heat up my whole kitchen” nights.
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What is High Protein Low Calorie Pepperoni Pizza Rolls?
Okay so… what are these magical things? It’s basically like someone took your classic pizza night, rewound the calories, fast-forwarded the protein, then rolled it all up into cute little snackable spirals. They’re kinda like pizza’s buff younger sibling.
You start with a lighter dough (the secret’s Greek yogurt, but don’t bail yet, I swear it works), then fill it with just enough gooey cheese, spicy turkey pepperoni, and plenty of flavor without the heaviness. My nephew called them “pizza cinnamon buns” the first time. That cracked me up but honestly, he wasn’t wrong. These rolls are so easy, you can whip them up pre-game, for lunchbox duty, or a midnight snack if you’re feeling wild.
High Protein Low Calorie Pepperoni Pizza Rolls
Ingredients
- 1 cup self-rising flour
- 1 cup plain Greek yogurt nonfat or 2%
- 1/4 cup pizza sauce
- 1/2 cup part-skim mozzarella cheese shredded
- 15 –20 slices turkey pepperoni
- 1/2 tsp Italian seasoning optional
- 1 tsp olive oil optional, for brushing
Instructions
- Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper. This prevents sticking and makes cleanup easier.
- Make the dough: In a large mixing bowl, combine 1 cup of self-rising flour and 1 cup of plain Greek yogurt. Mix with a spoon or spatula until the dough starts to form. It may look crumbly or sticky—don’t worry, that’s normal.
- Knead the dough: Lightly flour a clean surface and knead the dough for about 1–2 minutes until it becomes smooth and pliable. If it’s too sticky, add a bit more flour, one tablespoon at a time.
- Roll it out: Use a rolling pin to roll the dough into a rectangle, roughly 1/4 to 1/2 inch thick. Aim for even thickness to ensure it bakes evenly.
- Add the fillings: Spread a thin layer of pizza sauce evenly over the dough, leaving a small border around the edges to avoid overflow. Sprinkle the mozzarella cheese over the sauce, then arrange turkey pepperoni slices evenly across the dough. Add Italian seasoning if desired.
- Roll and slice: Starting from the long edge, gently roll the dough into a tight log, just like you would a cinnamon roll. Use a sharp knife or serrated knife to slice the log into 10–12 even pieces.
- Arrange for baking: Place each slice spiral-side up on the parchment-lined tray, spacing them apart so they have room to expand while baking. If using, lightly brush the tops with olive oil for a golden, crispy finish.
- Bake: Bake in the preheated oven for 15–20 minutes, or until the rolls are golden brown and the cheese is bubbling. Keep an eye on them during the last few minutes so they don’t overcook.
- Cool and serve: Let the rolls cool for about 5 minutes on the tray before serving. This helps the cheese set and keeps your tongue safe—trust me on this one.
Notes
Pros
- High in protein
- Low in calories
- Quick and easy to prepare
- Kid-friendly
- Great for meal prep
- Freezer-friendly
- No yeast or rising time needed
- Customizable with toppings or sauces
- Minimal cleanup
Cons
- Dough may be sticky for beginners
- Needs oven or air fryer
- Not ideal for microwave reheating
- Texture differs from traditional pizza
Trust me, unlike some other healthy swaps, these actually scratch that pizza itch. And you don’t even have to wait two hours for takeout.
Why You’ll Love This High Protein Low Calorie Pepperoni Pizza Rolls
Here’s the real-life selling points—I’ve converted several “no way, healthy pizza rolls” skeptics already. They’re light enough for a midday bite but satisfying enough for dinner. You get serious protein (great if you’re chasing those gym gains or just want to stay fuller longer).
The leftovers? Genuinely delicious cold, which is not something I say about most healthy stuff. Also: no sad, soggy crust in sight. If you’ve tried my high protein low calorie cheesy buffalo chicken burritos, you’ll get why I’m obsessed.
Oh, bonus point: Kids eat them. No bribery necessary. That, my friend, is practically a superpower for a recipe.
How to Make High Protein Low Calorie Pepperoni Pizza Rolls – Quick Overview
First, don’t panic when you see “homemade dough.” This is not like grandma’s five-hour process. Mixing Greek yogurt and self-rising flour gives you a dough in just a few minutes. Roll it out. Smear on a bit of pizza sauce, cheese, layer the turkey pepperoni, and roll the whole shebang up into a log.
Slice it, toss the pieces on a pan, and bake. That’s seriously it. The oven does the rest. This might be the easiest thing you’ll ever make that tastes like you secretly ordered from a five-star restaurant.
Key Ingredients for High Protein Low Calorie Pepperoni Pizza Rolls
Let’s keep it totally simple—you probably have most of this already.
You’ll need self-rising flour and Greek yogurt (trust me on this duo). Then grab your favorite pizza sauce, part-skim mozzarella cheese, turkey pepperoni (way lighter than regular pepperoni), and a sprinkle of Italian seasoning, if you’re feeling fancy.
A little olive oil makes them golden, but honestly, I’ve skipped it in a pinch and lived to tell the tale. I love using parchment paper for baking. Less cleanup means more time to eat. If you’re missing any of this, improvise—it’s not a science project.
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Step-by-Step Instructions
Here’s how I do it, usually while half-distracted by a half-watched TV show. First, mix the self-rising flour and Greek yogurt in a bowl until it clumps together, then knead it a few times on a floured surface. Roll it out into a rectangle. Try for about half an inch thickness, but don’t bust out the ruler—rustic is good.
Spread a thin layer of pizza sauce, sprinkle on the cheese, and arrange turkey pepperoni slices so you get some in every bite. Roll it up tightly (like you would a cinnamon roll), slice cross-wise into bites, and put them spiral-side up on a parchment-lined baking tray.
Give them a light brush with olive oil—extra crispy magic. Bake at 400°F (about 200°C) for 15-20 minutes or until they’re golden and bubbly. Let them cool for a few before you try to yank one off the tray (I know—impossible but worth it).
What to Serve High Protein Low Calorie Pepperoni Pizza Rolls With
There’s no rule here but these pair perfectly with all kinds of easy sides. Let me toss you a few ideas:
- A side of marinara for dipping is basically mandatory.
- Toss together a simple salad or try something new like butter cauliflower if you want a warm veggie side.
- These are honestly great with a cold glass of iced tea—summer barbecue, anyone?
Top Tips for Perfecting High Protein Low Calorie Pepperoni Pizza Rolls
Here’s my totally unfiltered advice, having made these a weird number of times. For best results, don’t overload the filling. Too much—these get messy and won’t roll well. Chilling your dough for a few minutes before rolling helps if it feels sticky. If cheese not sticking to pizza is your nemesis, mix a little extra cheese into the sauce so it acts like glue.
I’ve baked these on the middle rack for best crunch. Also, don’t skip the resting period after baking—seriously, your tongue will thank you. Once, I got overexcited and regretted it for like three days.
Storing and Reheating Tips
If you have leftovers (rare in my house), stash them in an airtight container in the fridge. Reheat them in the oven or air fryer at 350°F just until warmed. The microwave is okay but not my first pick—makes them kinda floppy.
They keep well for about three days. They also freeze surprisingly well. Wrap them up tight, and reheat straight from frozen for a quick snack rescue.
FAQ
Are these pizza rolls actually filling?
Absolutely. The Greek yogurt and cheese give these a protein boost, so you’re not hungry again in an hour.
Can I use regular pepperoni?
You sure can, but the turkey kind really keeps the calories in check. If you don’t mind bumping things up a bit, go for it.
Is the dough hard to make?
Not at all. It’s nothing like making bread from scratch. Mixing and rolling—done in five minutes.
What if my cheese doesn’t melt well?
Try grating your own instead of using pre-shredded. Or check out this cheese not sticking to pizza fix for a guaranteed gooey result.
Can I prep these ahead of time?
Yep, roll and slice them, then stash in the fridge. Bake fresh when you’re ready.
