High protein pepperoni pizza rolls deliver all the comfort of pizza night with a protein punch that’ll keep you satisfied for hours. I’ve been making these rolls in my kitchen for years, and they’ve become my go-to when I need something hearty that doesn’t leave me feeling sluggish.
There’s something magical about the smell of pepperoni and melted cheese wafting through the house on a Tuesday evening. It reminds me of the pizza parties my grandma used to throw on her farm, except these rolls pack nearly 53 grams of protein per serving, making them perfect for busy families who need real fuel. The best part? That protein-rich filling wrapped in crispy, golden wraps creates the perfect handheld meal that my grandkids demolish faster than I can make them. Time to roll up your sleeves and get cooking!
What Makes These High Protein Pizza Rolls So Special
I’ve spent decades perfecting recipes that deliver both comfort and nutrition, and these high protein pepperoni pizza rolls check every box. The secret lies in using lean ground beef as the base, which transforms ordinary pizza rolls into a protein powerhouse without sacrificing that authentic pizza flavor we all crave.
- Uses everyday ingredients you likely have in your pantry – no specialty shopping required
- Comes together in under 40 minutes on those hectic weeknights when ordering takeout seems tempting
- Delivers 53g protein per serving, making it ideal for active families or anyone watching their macros
- Adapts easily to different dietary preferences – swap turkey for beef or try plant-based alternatives
- Creates that perfect combination of crispy exterior and gooey, cheesy interior that rivals any pizzeria
- Freezes beautifully for meal prep, so you can make a double batch and thank yourself later
After testing this recipe countless times with my family, I’ve learned that the key is getting that filling just right, not too wet, not too dry, so the wraps crisp up perfectly without getting soggy.
Ingredient Spotlight
Lean ground beef (95%) forms the protein-packed foundation of these rolls, delivering substantial nutrition without excess fat that would make the filling greasy. I always choose the leanest beef I can find because it absorbs the seasonings beautifully while keeping the texture just right.
Pepperoni brings that classic pizza flavor we all know and love, and coarsely chopping it ensures every bite has little pockets of spicy, savory goodness throughout the filling.
Crushed tomatoes create the perfect sauce base that’s thick enough to hold together but still delivers that fresh tomato brightness essential to good pizza flavor.
Low-fat mozzarella melts into stringy, gooey perfection while keeping the overall protein content high and the calories reasonable, exactly what we want in a high protein recipe.
Dried oregano and smoked paprika work together to create that authentic Italian-American pizza house flavor profile that makes these high protein pepperoni pizza rolls taste indulgent rather than healthy.
Large tortilla wraps serve as the vessel that holds everything together and crisps up beautifully in the oven or air fryer, creating that satisfying crunch that makes these so addictive.
Tomato paste intensifies the tomato flavor and helps thicken the sauce to the perfect consistency so your wraps don’t get soggy during baking.
Fresh parsley adds a pop of color and a subtle herbaceous note that brightens the rich, meaty filling. I never skip this step even though it’s technically optional.
How to Make High Protein Pepperoni Pizza Rolls
Step 1. I’ve learned that mixing all your dried spices together first (the onion powder, garlic powder, smoked paprika, and oregano) ensures even distribution throughout the meat and saves you from hunting for different jars mid-cooking.
Step 2. Betty always starts by heating her pan until it’s properly hot before adding the beef. Spray your large pan with oil, add the lean ground beef, season with salt and pepper, and sear for about 5 minutes until no longer pink, breaking it up as you go.
Step 3. Add your chopped pepperoni and the pre-mixed spice blend to the browned beef. After years of making this, I discovered that cooking the pepperoni for 2 minutes allows it to release its oils and become slightly crispy, which adds incredible depth to your high protein pepperoni pizza rolls.
Step 4. Stir in the crushed tomatoes, tomato paste, and chopped parsley, mixing everything thoroughly. Betty’s tip: let this simmer for 2-3 minutes until it thickens. You want it saucy but not watery, or your wraps will get soggy.
Step 5. Remove the filling from heat and let it cool for about 10 minutes while you prepare your workspace. Through trial and error, I learned that filling warm (not hot) wraps works best for easy rolling without tearing.
Step 6. Lay out your 6 large wraps and divide the beef mixture evenly among them. I eyeball about 1 cup of filling per wrap, spreading it down the center leaving about an inch on each side.
Step 7. Sprinkle the shredded mozzarella over each portion of filling, then drizzle with your favorite sauce if desired. The key I discovered is not overfilling. You want to be able to wrap these tightly like burritos without anything squishing out.
Step 8. Fold in the sides of each wrap, then roll tightly from bottom to top, placing each roll seam-side down on your baking tray or in your air fryer basket. My family prefers when I spray them lightly with oil and add a sprinkle of parsley on top for extra flavor and color.
Step 9. Bake at 400°F (200°C) for 8-10 minutes in the oven, or air fry at 350°F (180°C) for 8-10 minutes. I’ve found that the wraps should be golden and crispy, with cheese bubbling out slightly at the seams. That’s how you know they’re perfect.
Step 10. Let your high protein pepperoni pizza rolls cool for 3-4 minutes before slicing or serving. This brief rest allows the cheese to set slightly so you don’t burn your mouth or lose all that melted goodness on the first bite.
Keeping These Pizza Rolls Fresh
I typically store leftover high protein pepperoni pizza rolls in an airtight container in the refrigerator for up to 4 days. The wraps may soften slightly, but they still taste delicious and reheat beautifully, perfect for quick lunches throughout the week.
Betty’s freezing method works wonderfully for these rolls. Wrap each cooled roll individually in plastic wrap, then place them all in a freezer-safe bag or container. They’ll keep for up to 3 months in the freezer, and I always make a double batch specifically for this purpose. When you’re ready to eat them, there’s no need to thaw, just add a few extra minutes to your reheating time.
For the best texture, I reheat by placing the rolls in a preheated 350°F (180°C) oven or air fryer for 5-7 minutes if refrigerated, or 12-15 minutes if frozen. The oven or air fryer re-crisps the exterior while heating the filling through perfectly. If you’re in a rush, the microwave works too, just expect a softer wrap. Betty always says that 30-second intervals on medium power prevent the wraps from getting rubbery.
Perfect Partners for Pizza Rolls
These hearty high protein pepperoni pizza rolls pair beautifully with lighter sides that balance their rich, savory filling:
- Simple garden salad with Italian vinaigrette adds freshness and crunch that cuts through the richness of the cheese and beef, plus the acidity brightens every bite.
- Roasted vegetables like zucchini, bell peppers, and cherry tomatoes bring color to your plate and complement the Italian flavors with their natural sweetness and slight char.
- Easy vegetable soup provides a tangy, crunchy contrast that my family always requests. The cool, crisp cabbage is the perfect counterpoint to warm, cheesy rolls.
- Baked potato soup might seem like carbs on carbs, but sometimes you just need that extra bit of comfort to complete the Italian-American comfort food experience.
- Marinara or ranch for dipping elevates these rolls from dinner to an interactive eating experience. I always put out both options and let everyone choose their preference.
- Steamed broccoli is Betty’s favorite pairing because it keeps things simple and healthy while adding a vegetable that even the pickiest eaters will tolerate alongside pizza rolls. For a creamier option, try my high protein broccoli cheddar soup.
FAQs
I recommend using 93-99% lean ground turkey as a direct substitute. It works beautifully and keeps the protein content high while reducing fat even further, though you may want to add an extra teaspoon of olive oil to the pan since turkey is drier than beef.
To prevent this issue, make sure you cook your filling until the sauce thickens and most of the liquid has evaporated. Betty’s solution is to let the filling cool for 10 minutes before assembling, which also makes the wraps easier to handle and seal tightly.
Many home cooks find success with assembling the rolls completely, then refrigerating them for up to 24 hours before baking. Just add an extra 2-3 minutes to the cooking time if you’re baking them straight from the fridge.
High Protein Pepperoni Pizza Rolls
Ingredients
Equipment
Method
- In a small bowl, combine the onion powder, garlic powder, smoked paprika, and dried oregano. Mix thoroughly to ensure even distribution.
- Place a large pan over medium-high heat and spray with oil. Add the lean ground beef, season with salt and pepper, and sear for about 5 minutes, stirring occasionally, until no longer pink.
- Add the coarsely chopped pepperoni and the pre-mixed herbs and spices. Cook for an additional 2 minutes, stirring occasionally, until the pepperoni becomes lightly golden and fragrant.
- Add the crushed tomatoes, tomato paste, and chopped parsley to the pan. Mix well and bring to a simmer. Cook for 2-3 minutes until the sauce thickens. Remove from heat.
- Let the filling cool for about 10 minutes. Meanwhile, lay the wraps flat on your work surface.
- Evenly divide the beef and pepperoni mixture among the wraps, placing about 1 cup of filling down the center of each wrap. Leave about 1 inch on each side.
- Sprinkle shredded mozzarella over each portion of filling and add a drizzle of sauce if desired.
- Fold in the sides of each wrap, then roll tightly from bottom to top like a burrito.
- Place the rolls seam-side down on a baking tray or in an air fryer basket. Spray lightly with oil and sprinkle with extra parsley if desired.
- Bake in a preheated oven at 400°F (200°C) for 8-10 minutes, or air fry at 350°F (180°C) for 8-10 minutes, until wraps are crispy and cheese is melted.
- Let cool for 3-4 minutes before slicing or serving.
