Save My neighbor knocked one Saturday morning holding a tray of what looked like miniature cinnamon rolls, except they smelled like a pizzeria. She'd been experimenting with high-protein snacks for her teenagers, and these pepperoni pizza rolls were her latest triumph. I ate three standing in my doorway. By Monday, I'd made my own batch, tweaking the spice and swapping in lean beef because that's what I had on hand.
I started keeping a batch in the freezer after my son's soccer practice became a three-times-a-week marathon. He'd come home ravenous, and these rolls became his post-practice ritual. One evening, his teammate asked what smelled so good, and I sent him home with two. His mom texted me an hour later asking for the recipe. It's been passed around the team ever since.
Ingredients
- Plain Greek yogurt: This is the magic behind the soft, protein-packed dough, use nonfat or low-fat and make sure it's thick, not runny.
- Self-rising flour: It gives the dough lift without yeast, and if you don't have it, the homemade version works just as well.
- Egg: Binds the dough and adds richness, plus a little extra protein.
- Garlic powder and salt: They wake up the dough's flavor so it doesn't taste bland next to all that pepperoni.
- Lean ground beef: Keeps the filling hearty without excess grease, and it cooks fast.
- Turkey or beef pepperoni: The classic pizza flavor everyone craves, and turkey versions cut down on fat if that matters to you.
- Shredded part-skim mozzarella: Melts beautifully and holds everything together without being too oily.
- Pizza sauce: A thin layer is all you need for moisture and tang.
- Dried Italian herbs: Oregano and basil bring that pizzeria vibe without any extra effort.
- Black pepper and red pepper flakes: A little heat makes the filling more interesting, but you can skip the flakes if you're serving kids.
- Olive oil: Brushed on top, it helps the rolls brown and gives them a slight sheen.
- Grated Parmesan and dried parsley: The finishing touch that makes them look and taste like you put in more effort than you did.
Instructions
- Prep your oven and pan:
- Set the oven to 400°F and line a baking sheet with parchment paper. This prevents sticking and makes cleanup almost nonexistent.
- Brown the beef:
- Cook the ground beef in a nonstick skillet over medium heat, breaking it apart with a wooden spoon until no pink remains, about 4 to 5 minutes. Stir in black pepper and Italian herbs, then let it cool a bit so it doesn't melt the dough later.
- Make the dough:
- Combine Greek yogurt, self-rising flour, egg, garlic powder, and salt in a large bowl, stirring until a sticky dough forms. Turn it out onto a floured surface and knead for 2 to 3 minutes until smooth and no longer tacky.
- Roll it out:
- Use a rolling pin to shape the dough into a rectangle roughly 12 by 10 inches. It doesn't have to be perfect, just fairly even so the rolls bake uniformly.
- Spread the sauce:
- Smooth pizza sauce over the dough, leaving about half an inch around the edges bare so the filling doesn't ooze out when you roll.
- Add the filling:
- Scatter the cooked beef, pepperoni slices, and mozzarella evenly over the sauce. Don't overload it or the rolls won't seal properly.
- Roll and slice:
- Starting from one long edge, roll the dough tightly into a log, then use a sharp knife to cut it into 12 equal pieces. Wipe the knife between cuts if it gets sticky.
- Arrange and top:
- Place the rolls cut-side up on the baking sheet, brush the tops with olive oil, and sprinkle with Parmesan and parsley.
- Bake:
- Slide the pan into the oven and bake for 18 to 22 minutes, until the tops are golden and the cheese is bubbling. Let them cool for a few minutes before serving so you don't burn your mouth on molten cheese.
Save One Sunday, I made a double batch and froze half. Two weeks later, my sister showed up unannounced with her kids, and I pulled the frozen rolls straight into the oven. Twenty minutes later, her youngest declared them better than delivery pizza. That's when I realized these weren't just a recipe, they were my secret weapon for looking like I had my life together.
Making Ahead and Freezing
These rolls freeze exceptionally well, which is half the reason I make them so often. After baking and cooling completely, I arrange them in a single layer on a tray and freeze until solid, then transfer them to a freezer bag. When I need a quick meal, I reheat them straight from frozen at 350°F for about 10 to 12 minutes. They come out just as soft and cheesy as the day I made them, and nobody ever guesses they were frozen.
Swaps and Add-Ins
I've swapped lean ground turkey and chicken for the beef more times than I can count, and both work beautifully. If you want to sneak in vegetables, finely chopped bell peppers or a handful of spinach mixed into the beef adds color and nutrition without changing the texture. One time I added sliced black olives and my husband ate five in one sitting. The dough is forgiving, so feel free to experiment with whatever's in your fridge.
Serving and Pairing
I usually serve these warm with a side of marinara for dipping, but they're honestly perfect on their own. They've been breakfast, lunch, after-school snacks, and even dinner alongside a simple salad. My favorite pairing is a cold glass of iced tea and a handful of baby carrots, mostly because it balances out how indulgent the rolls feel.
- Serve with extra pizza sauce or ranch dressing for dipping.
- Pair with a crisp green salad or roasted vegetables to round out the meal.
- Pack them in lunchboxes with a small container of marinara and some fruit.
Save These rolls have become one of those recipes I don't even think about anymore, I just make them. They've fed my family on busy weeknights, impressed guests who didn't expect homemade anything, and kept my freezer stocked with something I actually want to eat.
Your Questions Answered
- → Can I make these pizza rolls ahead of time?
Yes, these rolls are excellent for meal prep. You can prepare them completely and store in the refrigerator for up to 3 days, or freeze them for up to 3 months. Reheat frozen rolls at 350°F for 10-12 minutes until warmed through.
- → What makes these pizza rolls high in protein?
The protein comes from Greek yogurt in the dough, lean ground beef, pepperoni, and mozzarella cheese. Each roll contains approximately 14g of protein, making them a satisfying and nutritious option.
- → Can I substitute the meat for a different protein?
Absolutely. You can use lean ground turkey or chicken instead of beef. For a vegetarian version, try crumbled tofu or extra vegetables like mushrooms and bell peppers.
- → Do I need self-rising flour or can I make my own?
You can easily make self-rising flour at home by mixing 2 cups all-purpose flour with 3 teaspoons baking powder and 1/2 teaspoon salt. This works perfectly for the dough.
- → How do I prevent the rolls from becoming soggy?
Make sure to drain any excess fat from the cooked beef and don't oversaturate with pizza sauce. Leave a small border when spreading the sauce, and ensure the rolls are baked until golden brown and the cheese is fully melted.
- → Can I add vegetables to the filling?
Yes, finely chopped bell peppers, spinach, mushrooms, or onions work wonderfully. Just make sure any vegetables with high water content are cooked and drained first to prevent excess moisture.