Name: High-Protein Pepperoni Pizza Rolls for Guilt-Free Indulgence
Prep time: 20 min
Cook time: 15 min
Total time: 40 min
Ingredients: 4 pieces High-Protein Tortillas or Wraps (Look for wraps with at least 8-10g of protein.); 1 pound Lean Ground Turkey or Chicken (Can be substituted with lean beef or plant-based crumbles.); 1 cup Reduced-Fat Mozzarella Cheese (Feel free to mix in cottage cheese for added richness.); 3 ounces Turkey Pepperoni (Swap for plant-based pepperoni for a meat-free version.); 1 cup Marinara Sauce (No sugar added option preferred.); 1 teaspoon Garlic Powder; 1 teaspoon Oregano; 2 tablespoons Olive Oil Spray (Or use an egg wash.)

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Crispy, cheesy bites of heaven await you with my High-Protein Pepperoni Pizza Rolls! If you’re anything like me, the notion of giving up your favorite comfort foods can feel like a daunting task. But fear not—these rolls pack a protein punch while being super low in carbs, making them a perfect fit for your health-conscious meals. Not only are they quick to prepare, but they also lend themselves beautifully to meal prep or to satisfy those post-workout cravings. I’ve also included a variety of delicious twists you can try to keep things exciting, whether you’re in the mood for buffalo chicken or a vegetarian treat. Ready to elevate your pizza game without the guilt? Let’s dive in!

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Why Choose Pizza Rolls for Your Meal Prep?

Guilt-Free Indulgence: These High-Protein Pepperoni Pizza Rolls let you enjoy your favorite flavors without compromising your health goals.

Flavorful Layers: Each bite is loaded with savory turkey, ooey-gooey cheese, and zesty pepperoni, delivering a taste sensation that outshines typical fast food.

Versatile Options: Feeling adventurous? Switch up the fillings with variations like buffalo chicken or Mediterranean-inspired ingredients to keep your meals exciting.

Meal Prep Champion: Quick to assemble, these rolls are perfect for meal prepping, allowing you to have delicious snacks or meals on hand whenever you need them.

Family Favorite: Whether it’s game day or a cozy night in, these rolls are guaranteed to impress your family and friends, making you the go-to chef for any gathering.

Pepperoni Pizza Rolls Ingredients

• Healthy and Delicious!

For the Rolls

High-Protein Tortillas or Wraps – Look for wraps with at least 8-10g of protein to build a solid base.
Lean Ground Turkey or Chicken – Adds a savory protein boost; can be substituted with lean beef or plant-based crumbles for vegetarian versions.
Reduced-Fat Mozzarella Cheese – Provides creaminess with fewer calories; feel free to mix in cottage cheese for added richness.
Turkey Pepperoni – Classic pepperoni flavor with lower fat; swap for plant-based pepperoni to keep it meat-free.

For the Flavor

Marinara Sauce (no sugar added) – Brings moisture and flavor; choose a low-sugar option to keep it healthy.
Garlic Powder and Oregano – Enhance flavor without extra calories for a tasty punch.

For Crispiness

Olive Oil Spray or Egg Wash – Use this to ensure a crispy outer layer while cooking.

Enjoy making your high-protein Pepperoni Pizza Rolls a staple in your meal prep arsenal!

Step‑by‑Step Instructions for Pepperoni Pizza Rolls

Step 1: Cook the Meat
In a skillet over medium heat, brown 1 pound of lean ground turkey or chicken. Sprinkle in garlic powder and oregano for added flavor, stirring frequently to ensure even cooking. Cook for about 5–7 minutes until the meat is no longer pink, then drain any excess fat and set aside to cool slightly while you prepare the filling.

Step 2: Assemble the Filling
In a mixing bowl, combine the cooked meat with reduced-fat mozzarella cheese, turkey pepperoni, and a few tablespoons of no-sugar-added marinara sauce. Gently mix until all ingredients are well-coated and evenly distributed. This hearty filling will be the star of your high-protein Pepperoni Pizza Rolls!

Step 3: Fill the Wraps
Take the high-protein tortillas or wraps and lay them flat on a clean surface. Place a generous amount of the meat and cheese filling in the center of each tortilla. Fold in the sides and roll tightly from the bottom up, just like you would for a burrito. This ensures a secure wrap that will hold all that deliciousness inside.

Step 4: Seal and Crisp
Preheat your air fryer to 375°F (190°C) or your oven to 400°F (200°C). Meanwhile, brush the outer surface of each pizza roll with olive oil spray or an egg wash to encourage a beautifully crispy texture. This step is crucial for achieving that satisfying crunch on the outside of your Pepperoni Pizza Rolls.

Step 5: Cook the Rolls
If using an air fryer, place the rolls in a single layer and cook for 8–10 minutes, flipping them halfway through for even crispiness. For oven baking, arrange the rolls on a parchment-lined baking sheet and cook for 12–15 minutes, or until golden brown on the outside. Keep an eye on them towards the end of the cooking time to avoid over-browning.

Step 6: Serve and Enjoy
Once your high-protein Pepperoni Pizza Rolls are cooked to perfection, remove them from the air fryer or oven and allow them to cool slightly. This short resting time helps prevent burns from the melted cheese inside. Serve them warm with a side of marinara sauce for dipping or fresh herbs for added flavor. Enjoy these satisfying bites!

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Pepperoni Pizza Rolls Variations

Feel free to customize these High-Protein Pepperoni Pizza Rolls to suit your cravings and dietary needs—your taste buds will thank you!

Vegetarian Delight:
Swap turkey for sautéed mushrooms and spinach, then add a sprinkle of feta cheese for a rich, savory twist. This option is not only colorful but also bursting with flavor!
Buffalo Chicken:
Use shredded cooked chicken mixed with buffalo sauce for a hot and spicy kick. Pair with a side of creamy dip for a total taste explosion that will leave you wanting more!
Hawaiian Twist:
Combine turkey ham, pineapple chunks, and mozzarella for a sweet and savory Hawaiian-inspired treat. Each bite will remind you of sunny beach vacations!
Mediterranean Flavor:
Stuff the rolls with grilled chicken, sun-dried tomatoes, olives, and feta, served with a garlic yogurt dip. This combination brings a taste of the Mediterranean right to your table!
Cheesy Pepperoni Variation:
Add an extra layer of cheese by mixing in some ricotta along with the mozzarella. The result is a melty, cheesy dream perfect for cheese lovers.
Spicy Southwest:
Incorporate black beans, corn, and a sprinkle of taco seasoning into the filling. This zesty twist elevates the flavor profile, giving you a spicy sensation that’s hard to resist!
Pesto Bliss:
Spread a thin layer of pesto inside the tortillas before adding your filling. This simple addition brings a burst of freshness and aromatic flavors to your pizza rolls, transporting you straight to Italy.
Low-Carb Option:
Use lettuce wraps instead of tortillas for a fun, carb-friendly alternative. Heaping them with your favorite filling makes for a light and refreshing dish that doesn’t compromise on flavor.

Experimenting with these variations will keep your meal prep exciting and delicious while ensuring you stay aligned with your health goals! Don’t hesitate to check out more ideas for healthy snacks and creative meal prep on our blog!

Storage Tips for Pepperoni Pizza Rolls

Fridge: Store your high-protein Pepperoni Pizza Rolls in an airtight container for up to 4 days to maintain freshness and flavor.
Freezer: For longer storage, freeze the rolls wrapped tightly in plastic wrap and placed in a zip-top bag for up to 2 months.
Reheating: To restore crispiness, reheat the frozen rolls in an air fryer or oven. Heat at 375°F (190°C) for 8-10 minutes, or until warmed through.
Room Temperature: Avoid keeping the rolls at room temperature for more than 2 hours to prevent food safety issues.

Make Ahead Options

These High-Protein Pepperoni Pizza Rolls are perfect for meal prep aficionados looking to save time during those busy weeknights! You can prepare the filling (ground turkey, cheese, and pepperoni mixed with marinara) and refrigerate it for up to 3 days. Simply assemble the rolls as directed when you’re ready to cook. For an even quicker option, you can assemble the rolls in advance and freeze them for up to 2 months. Be sure to wrap them tightly to avoid freezer burn. When it’s time to enjoy, cook the frozen rolls directly from the freezer, adding a few extra minutes to the cooking time. With these simple make-ahead tips, you’ll have delicious, protein-packed snacks waiting for you whenever hunger strikes!

What to Serve with High-Protein Pepperoni Pizza Rolls

Enjoy your crispy bites with delightful sides that elevate your meal experience.

Marinara Dipping Sauce: The classic complement for pizza rolls, marinara adds a deliciously tangy flavor that enhances every bite.
Crunchy Veggie Sticks: Bright, fresh vegetables such as carrots, cucumbers, and bell peppers not only add texture but also provide a refreshing balance to the richness of the rolls.
Greek Yogurt Dip: Creamy and tangy, a yogurt dip with herbs brings a cooling element to the table, perfect for those who love a touch of flair.
Mixed Green Salad: A light salad with a zesty vinaigrette will bring a crispness that contrasts beautifully with the warm, cheesy rolls.
Sweet Potato Fries: For a satisfying side, serve crispy sweet potato fries that offer a hint of sweetness and a crunch that pairs well with the savory rolls.
Cheesy Garlic Breadsticks: If you’re craving something indulgent, these breadsticks are perfect, doubling down on the cheesy goodness and enhancing the comfort food vibe.
Sparkling Water with Lemon: To drink, refreshing sparkling water with a squeeze of lemon adds a burst of vibrancy, cleansing your palate between flavorful bites.

Expert Tips for Perfect Pepperoni Pizza Rolls

Crispiness Check: Ensure to drain excess fat from the cooked meat to keep your rolls crispy rather than soggy.
Saucing Control: Be cautious with the marinara sauce; too much can lead to sloppy rolls. Just a dollop will do!
Rolling Technique: When filling your tortillas, be sure to roll tightly to prevent any filling from leaking out during cooking.
Cool Time: Allow the rolls to cool for a minute before digging in to avoid burns from the hot melted cheese inside.
Cooking Time Adjustments: Keep an eye on cooking times; every oven is different, so adjust times as needed to achieve that perfect golden brown.
Freezer Friendly: Make extra and freeze them! High-protein Pepperoni Pizza Rolls can be reheated for a quick and healthy snack.

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High-Protein Pepperoni Pizza Rolls Recipe FAQs

How do I choose the best tortillas for my pizza rolls?
Absolutely! For the best results, select high-protein tortillas or wraps that offer at least 8-10 grams of protein per serving. Look for those made with whole grains or high-fiber ingredients, as they add extra nutritional value. You can also find gluten-free options if dietary restrictions apply.

How long can I store my pizza rolls?
You can store your High-Protein Pepperoni Pizza Rolls in an airtight container in the refrigerator for up to 4 days. Ensure they have completely cooled before sealing to maintain best texture. If you’re not eating them right away, consider freezing them instead to preserve flavor and freshness.

What’s the best way to freeze pizza rolls?
To freeze your pizza rolls, first, allow them to cool completely. Then wrap each roll tightly in plastic wrap and place them in a zip-top freezer bag. These can last for up to 2 months. When you’re ready to enjoy them, simply reheat in an air fryer at 375°F (190°C) for 8-10 minutes or bake at 400°F (200°C) for about 12-15 minutes to restore that crispy texture.

What if my rolls come out soggy?
Very! A common culprit of soggy pizza rolls is over-saucing. To prevent this, use just a dollop of marinara sauce in the filling and make sure to drain any excess fat from the cooked meat. Additionally, allow some space around each roll in the air fryer or on the baking sheet to promote even cooking and crispiness.

Are there any dietary considerations I should keep in mind?
Absolutely! If you’re preparing these for family or friends, consider allergies such as gluten or dairy. For a gluten-free option, use gluten-free wraps and avoid traditional mozzarella if lactose is a concern. For vegetarian versions, substitute turkey pepperoni with plant-based alternatives, and use vegetable crumbles in place of meat. Always check ingredient labels if you or loved ones have specific dietary needs.

Can I make these pizza rolls ahead of time?
Yes, indeed! For an easy meal prep option, assemble the pizza rolls and store them in a covered container in the fridge for a day or two before cooking. Alternatively, you can freeze the assembled but uncooked rolls. When you’re ready to cook them, just pop them directly from the freezer into the air fryer or oven, increasing the cooking time slightly as needed.