High Protein Pepperoni Pizza Rolls

High Protein Pepperoni Pizza Rolls

There’s something instantly comforting about warm, freshly baked pizza rolls — the steam that lifts from the seam as you bite in, the tang of tomato on your tongue, the stretchy mozzarella clinging to the roll’s soft interior. These High Protein Pepperoni Pizza Rolls take that familiar joy and tune it for better nutrition: a satisfyingly chewy dough, a creamy ricotta-mozzarella center, and pepperoni that delivers savory, spiced pops with every bite. They smell of toasted crust and Italian herbs; they’re crispy at the edges, pillowy inside, and ideal for sharing.

Make them for a busy weeknight, a weekend brunch, or a crowd-friendly appetizer at your next gathering. If you like roll-style pizza recipes with a fun twist, compare them with these creative pepperoni pizza Hawaiian rolls for another flavor direction: Hawaiian pepperoni roll idea.

At a Glance

• Prep Time: 15 minutes (plus any dough resting time if using homemade dough)
• Cook Time: 15–20 minutes
• Total Time: 30–35 minutes
• Servings: 4 (about 3 rolls per person, depending on roll size)
• Difficulty Level: Easy — great for cooks of all levels

Nutrition Highlights

Nutrition per serving (estimate; recipe yields 4 servings). Values are approximations calculated from common ingredient databases and USDA FoodData Central entries; actual values will vary by brand and portion size.

• Calories: ~273 kcal
• Protein: ~15 g
• Carbohydrates: ~23 g
• Fat: ~14 g
• Saturated Fat: ~6 g
• Fiber: ~1.5 g
• Sugars: ~2 g
• Sodium: ~380 mg

Notes on the numbers: these are estimated from government nutrition data (USDA FoodData Central) and standard product values for mozzarella, ricotta, pepperoni, egg, and a single-cup portion of pizza dough. If you need precise tracking (for clinical reasons or tight macro goals), weigh your ingredients and check the nutrition labels for the specific brands you use.

Perfect For…

These rolls hit a sweet spot of convenience, crowd-pleasing flavor, and improved protein:

• Quick, comforting meals: Ready in under 40 minutes, they’re an excellent option for a fast dinner that feels special.
• Game day & parties: Finger-food friendly and easily multiplied to feed a crowd.
• Active lifestyles and post-workout refueling: Higher protein than standard pizza rolls thanks to the cheese and egg, making them a satisfying recovery snack.
• Family memories: The rolling-and-stuffing step makes this a fun hands-on project for kids and adults to do together.

How to Make High Protein Pepperoni Pizza Rolls

Ingredients

• 1 cup pizza dough
• 1/2 cup pepperoni slices
• 1 cup shredded mozzarella cheese
• 1/4 cup ricotta cheese
• 1 egg (for egg wash)
• 1 tsp Italian seasoning
• Marinara sauce (for dipping), as needed

Optional ingredients and substitutions:

• Swap whole-milk ricotta for part-skim ricotta to reduce fat.
• Use turkey pepperoni or thin-sliced deli pepperoni for lower fat and sodium.
• Add 1–2 tbsp grated Parmesan to the filling for extra umami.
• For a higher-protein boost, stir in 2 tbsp cottage cheese or 2 tbsp Greek yogurt into the ricotta mixture.
• Make it gluten-free with store-bought gluten-free pizza dough or a cauliflower-based dough (adjust baking time accordingly).

Method & Process

1. Preheat the oven to 400°F (200°C).
2. Roll out the pizza dough on a floured surface to a roughly 8×10-inch rectangle (or to your desired thickness).
3. Cut the dough into rectangles — aim for 8 evenly sized pieces for medium rolls.
4. In a bowl, mix together the mozzarella cheese, ricotta cheese, and Italian seasoning. (If using optional cottage cheese/Grec yogurt, fold it in now.)
5. Place a small amount of the cheese mixture and a few slices of pepperoni on each rectangle of dough.
6. Roll the dough over the filling to create a roll and seal the edges by pinching or pressing with a fork.
7. Brush the tops with egg wash.
8. Place the rolls on a baking sheet lined with parchment paper, leaving space between each roll.
9. Bake for 15–20 minutes or until golden brown and cooked through.
10. Serve warm with marinara sauce for dipping.

Practical tips:

• Don’t overfill: a little filling goes a long way; overstuffed rolls may burst in the oven.
• Even sizing: use a ruler or measuring guide to ensure rolls bake uniformly.
• Check doneness: bottoms should be golden and firm; if the tops brown too quickly, tent with foil for the last 5 minutes.
• Want to serve with a protein-forward side? Try pairing these with a simple garlic-parmesan chicken thigh — it complements the rolls and boosts overall protein: garlic-parmesan chicken thighs.

Best Pairings

• Marinara dipping sauces: classic, herbed, or spicy arrabbiata.
• A crisp green salad (arugula, lemon vinaigrette) to cut richness.
• Roasted vegetables like broccoli or bell peppers.
• For brunch: serve with soft-scrambled eggs and coffee or tea.
• For a party: arrange on a board with pickles, olives, and extra cheese for a shareable platter.

Shelf Life & Storage

• Room temperature: Not recommended for more than 2 hours (due to egg and cheese). Better to keep covered and short-term for fresh serving.
• Refrigeration: Store in an airtight container for up to 3–4 days. Reheat in a 350°F oven for best texture (6–8 minutes) or microwave briefly.
• Freezer: Freeze baked rolls (individually wrapped) for up to 2 months. Reheat from frozen in a 375°F oven for 15–20 minutes until heated through.

Pro Tips & Tricks

• Dough texture: If using store-bought dough, let it rest at room temperature for 20–30 minutes to make rolling easier.
• Cheese melting: Shred your own mozzarella rather than using pre-shredded — it melts smoother and has less anti-caking additives.
• Seal well: For leak-free rolls, moisten the dough edge with a bit of water or egg wash to create a stronger seal.
• Browning control: Brush with egg wash for a shiny, golden top; omit for a softer, matte finish.
• Test roll: Bake one as a tester to ensure filling ratio and baking time are spot on before baking the entire batch.

Delicious Variations

• Veggie & Pesto: Replace pepperoni with roasted zucchini, mushrooms, and a teaspoon of pesto in the filling. Use part-skim mozzarella to keep it lighter.
• Buffalo Chicken Rolls: Swap pepperoni for shredded cooked chicken tossed in buffalo sauce, and use a mix of mozzarella and blue cheese crumbles. Serve with ranch or blue cheese dip.
• Vegan & Gluten-Free: Use a gluten-free dough and replace cheeses with vegan ricotta (tofu-based) and shredded vegan mozzarella; use vegan pepperoni or roasted seasoned mushrooms.
• Cottage-Cheese Boost: Stir 1/4 cup drained cottage cheese into the ricotta mixture for a creamier texture and extra protein.

Frequently Asked Questions

Q: Can I make these ahead and bake later?
A: Yes — assemble, place on a lined baking sheet, cover tightly, and refrigerate for up to 24 hours before baking. For longer storage, freeze unbaked rolls on the sheet, then transfer to a freezer bag.

Q: How can I reduce the sodium?
A: Use low-sodium pepperoni/turkey pepperoni, low-sodium cheese options, and a homemade unsalted dough. Reducing processed meats is the biggest impact.

Q: My rolls are soggy in the middle — what went wrong?
A: Likely overfilling or underbaking. Use less filling per roll, ensure even roll sealing, and bake until the dough is cooked through — check bottoms for a firm, golden color.

Q: Can I use pre-made pizza sauce inside instead of ricotta?
A: Absolutely — just reduce watery sauces with a quick simmer or mix with some grated cheese to prevent sogginess.

Q: Are these truly “high protein”?
A: Compared to a standard pizza roll, these offer a higher protein-per-serving profile thanks to the combined cheeses and egg. For precise protein goals, consider adding lean protein (e.g., shredded chicken) or pairing with a high-protein side.

Conclusion

Give these High Protein Pepperoni Pizza Rolls a try when you want something comforting, fast, and shareable — they’re a reliable weeknight winner and an easy party pleaser. If you’re curious about other high-protein roll recipes or different flavor profiles, check out this detailed take on high-protein pizza rolls by Chef Jack Ovens: High Protein Pizza Rolls | Chef Jack Ovens, and for a cottage-cheese-forward higher-protein variation, see this creative recipe: Cottage Cheese Pizza Rolls (high protein) – Avocado Skillet.

If you make them, please share your photos and tweaks in the comments — I love hearing how you personalize these rolls. Happy baking!