Save My brother showed up one Sunday with a gym bag and an appetite that could empty my fridge in minutes. He was training hard, eating clean, and complaining loudly about missing pizza. I had Greek yogurt, some flour, and leftover pepperoni in the drawer. What started as a joke turned into these protein-packed rolls that he now requests every visit.
I made a double batch for a potluck once, thinking they were too simple to impress. They vanished in under ten minutes. Three people asked for the recipe before I even sat down. One friend texted me later that night asking if the dough trick worked with other fillings, and now she makes a new version every week.
Ingredients
- Plain Greek yogurt (nonfat or low fat): This is the magic behind the dough, giving it structure, moisture, and a serious protein boost without any rising time.
- Self-rising flour: It already contains baking powder and salt, which makes the dough puff up beautifully in the oven with zero waiting around.
- Lean ground beef (5% fat or less): Keeps the filling hearty and high in protein while staying light on grease, so your rolls dont get soggy.
- Turkey or beef pepperoni slices: They bring that classic pizza flavor and a little saltiness that balances the creamy cheese perfectly.
- Shredded part-skim mozzarella cheese: Melts into gooey pockets inside each roll and holds everything together when you slice them.
- Pizza sauce: A thin layer adds tangy moisture and keeps the filling from drying out during baking.
- Egg: Binds the dough and gives it a tender, slightly rich texture that holds up to rolling and slicing.
- Garlic powder and Italian herbs: Simple seasonings that make the dough and filling taste like you spent way more time than you actually did.
- Olive oil: Brushed on top, it helps the rolls brown evenly and adds a subtle richness to the crust.
- Grated Parmesan cheese: Sprinkled before baking, it creates a savory, golden crust that crisps up beautifully.
Instructions
- Preheat and Prep:
- Set your oven to 400°F and line a baking sheet with parchment paper so the rolls release easily and cleanup is a breeze. This high heat ensures a golden, slightly crispy exterior.
- Cook the Beef:
- Brown the ground beef in a nonstick skillet over medium heat, breaking it into small crumbles as it cooks until no pink remains. Stir in black pepper and Italian herbs, then let it cool slightly so it doesnt melt the cheese too early.
- 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 it becomes smooth and manageable.
- Roll It Out:
- Use a rolling pin to shape the dough into a rectangle about 12 by 10 inches, working on a lightly floured surface to prevent sticking. Try to keep the thickness even so the rolls bake uniformly.
- Spread the Sauce:
- Spread pizza sauce evenly over the dough, leaving a half-inch border around the edges so it doesnt ooze out when you roll it up.
- Add the Filling:
- Scatter the cooked beef, pepperoni slices, and mozzarella cheese evenly across the sauce, making sure every bite will have a good mix of flavors.
- Roll It Up:
- Starting from one long edge, tightly roll the dough into a log, keeping the filling tucked in as you go. A tight roll means the slices hold together better and look prettier.
- Slice and Arrange:
- Use a sharp knife to cut the log into 12 equal pieces, then arrange them cut-side up on the prepared baking sheet with a little space between each one.
- Brush and Season:
- Lightly brush the tops with olive oil, then sprinkle with Parmesan and dried parsley or Italian herbs for extra flavor and color.
- Bake:
- Bake for 18 to 22 minutes until the rolls are golden brown, the cheese is bubbling, and the edges are just starting to crisp. Let them cool for a few minutes before serving so you dont burn your tongue on molten cheese.
Save The first time I packed these for my nephews soccer game, I watched him eat three in a row between plays and still have energy to score. His coach asked what I fed him. I handed over a roll, and now half the team knows this recipe. It became our unofficial pregame fuel.
Storing and Reheating
These rolls keep in an airtight container in the fridge for up to four days, and they taste just as good cold for a quick grab-and-go snack. For longer storage, freeze them in a single layer on a tray, then transfer to a freezer bag once solid. Reheat from frozen at 350°F for 10 to 12 minutes, and theyll come out almost as good as fresh from the oven.
Customizing Your Rolls
Swap the beef for ground turkey or chicken if you want to keep it even leaner, or go vegetarian with sautéed mushrooms, bell peppers, and spinach. I once added jalapeños and used pepper jack cheese, and it became my spicy game-day version. You can also brush the tops with garlic butter instead of olive oil for an extra rich flavor that tastes like breadsticks.
Serving Suggestions
Serve these warm with a side of marinara or ranch for dipping, or pair them with a simple green salad to round out the meal. They work as a snack, a lunch, or even a light dinner when you want something satisfying without spending an hour in the kitchen.
- Pack them in lunchboxes with carrot sticks and hummus for a balanced, high-protein meal.
- Serve them on a platter with different dipping sauces for a casual appetizer spread.
- Pair with a crisp Caesar salad and some fruit for an easy weeknight dinner.
Save These rolls turned pizza from a cheat meal into something I actually feel good about eating. Theyre proof that you dont have to sacrifice flavor to hit your protein goals.
Recipe FAQs
- → How long do these rolls stay fresh?
Store cooled rolls in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze individually wrapped portions and reheat at 350°F for 10-12 minutes.
- → Can I make these without beef?
Substitute lean ground turkey or chicken for the beef. For a vegetarian version, use plant-based crumbles or increase the pepperoni and cheese amounts while adding vegetables like bell peppers.
- → What makes the dough protein-rich?
The combination of Greek yogurt and eggs provides approximately 14g of protein per roll. Self-rising flour creates the perfect texture while keeping preparation simple.
- → Can I prepare these ahead of time?
Assemble and slice rolls, then refrigerate covered for up to 12 hours before baking. Alternatively, bake fully and freeze for up to 3 months, reheating as needed.
- → What should I serve with these rolls?
Pair with a fresh green salad, roasted vegetables, or soup for a complete meal. They also work perfectly as handheld snacks or game-day appetizers with extra pizza sauce for dipping.
- → How do I know when the rolls are done baking?
Look for golden-brown tops with bubbling cheese visible between the slices. The internal temperature should reach 165°F, and the dough should feel firm but springy when touched lightly.