When you’re craving something cheesy and comforting but still want to keep your meals nutritious, these high-protein pepperoni pizza rolls make the perfect option. They’re rich in protein, packed with flavor, and easy to make. In just 25 minutes, you can prepare a batch that’s ideal for meal prep, a quick dinner, or a post-workout bite.
These rolls combine lean ground beef, chopped pepperoni, a savory tomato blend, and melted mozzarella, all wrapped in your favorite tortilla. Once baked or air-fried, they’re crispy on the outside and gooey inside, delivering everything you love about pizza but with a much higher protein content and fewer additives.
Whether you’re prepping meals for the week or just need something quick and hearty, this recipe delivers satisfying results every time.
Table of Contents
Why You’ll Love This Recipe
These pepperoni pizza rolls are a must-try if you’re looking for something that tastes great and works with your health goals.
They’re packed with over 50 grams of protein in each serving, keeping you full and fueled longer
They’re quick to prepare, making them perfect for busy schedules
The flavor is bold and comforting, with a mix of melty cheese, zesty pepperoni, and rich tomato sauce in every bite
They’re easy to customize with different meats, sauces, or low-carb wraps
Ingredients You’ll Need
Here’s a breakdown of the essential components and how each contributes to the final dish.
Lean Ground Beef (1 kg or 2.2 lb, 5% fat)
Provides the bulk of the protein. Choosing a lower fat variety keeps it lean and nutrient-dense.
Pepperoni (150 g or 5.2 oz, chopped)
Adds a savory and slightly spicy touch, bringing in that signature pizza flavor.
Onion Powder (2 tsp)
Gives the filling extra depth and a subtle sweetness without using fresh onions.
Garlic Powder (2 tsp)
Adds a warm, aromatic background that balances the richness of the beef and pepperoni.
Smoked Paprika (2 tsp)
Introduces a mild smoky flavor that enhances the overall taste.
Dried Oregano (2 tsp)
Brings a familiar herbaceous element that ties the ingredients together with a classic Italian flavor.
Crushed Tomatoes (400 g or 14 oz)
Forms the sauce base, keeping the mixture moist and flavorful.
Tomato Paste (2 tbsp or 30 g)
Thickens the sauce and intensifies the tomato profile.
Flat-Leaf Parsley (15 g or 0.5 oz, optional)
Freshens up the filling with a touch of color and brightness. It can also be used as a garnish.
Salt and Cracked Black Pepper
Essential for seasoning and balancing flavors.
Spray Oil
Used to cook the meat and crisp up the rolls during baking or air frying.
Wraps of Choice (6)
Tortillas or flatbreads serve as the outer layer. Opt for whole wheat, low-carb, or high-protein varieties based on your needs.
Low-Fat Mozzarella Cheese (250 g or 7.05 oz, shredded)
Melts beautifully and adds that gooey, cheesy layer without the heaviness of full-fat cheese.
Sauce of Choice (optional)
A small amount of ranch, marinara, or your favorite sauce can be spread inside the wrap for extra flavor.
How to Make High-Protein Pepperoni Pizza Rolls
This recipe starts by browning the beef, then combining it with pepperoni and a flavorful mix of herbs and spices. Crushed tomatoes and tomato paste create a rich, thick sauce that binds the filling. Once cooked, the mixture is rolled up in tortillas with cheese and baked or air-fried until golden and crisp.
These rolls deliver that comforting pizza flavor in a more portable and macro-friendly form, perfect for weekday lunches or weekend treats.
Step-by-Step Instructions
Step 1: Blend the Spices
In a small dish, mix the onion powder, garlic powder, paprika, and oregano. Set aside.
Step 2: Sauté the Ground Beef
Heat a skillet on medium-high. Spray with oil and add the ground beef. Cook for about 5 minutes, breaking it apart until no pink remains. Season with salt and pepper.
Step 3: Add Pepperoni and Spices
Stir in the chopped pepperoni and the spice mix. Cook for another 2 minutes, allowing the pepperoni to render slightly and infuse the mixture with flavor.
Step 4: Create the Sauce
Pour in the crushed tomatoes and add the tomato paste. Stir well and let simmer for 2 to 3 minutes until the sauce thickens. Stir in parsley if using. Remove from heat.
Step 5: Fill the Wraps
Lay out your wraps. Divide the filling evenly between them. Sprinkle each with mozzarella cheese and add a thin layer of your preferred sauce, if desired.
Step 6: Roll Tightly
Fold the sides inward and roll each wrap tightly to seal in the filling.
Step 7: Prep for Cooking
Place the wraps seam-side down on a lined baking tray or in the basket of an air fryer. Lightly spray the tops with oil. Garnish with more parsley if you like.
Step 8: Bake or Air Fry
Bake at 400°F (200°C) for 8 to 10 minutes or air fry at 350°F (180°C) for the same amount of time. They should be golden and crispy on the outside.
Step 9: Cool and Serve
Let them rest for a few minutes before serving or storing.
Helpful Tips
Make sure not to overfill the wraps so they close easily and don’t leak during cooking
Let the filling cool slightly before assembling to prevent sogginess
Choose tortillas that are flexible and won’t crack when rolled
Flip halfway through air frying for a more even crisp
For freezer storage, wrap each roll individually and label for easy grab-and-go meals
Details
Flavor: Bold, savory, cheesy with notes of smoked paprika and oregano
Texture: Crispy outer wrap with a soft, melty interior
Occasion: Ideal for weekly meal prep, quick lunches, or post-workout dinners
Prep/Cook Time: 10 minutes prep, 15 minutes cook time
Notes
Feel free to swap the beef for lean turkey or chicken
For a vegetarian option, use plant-based crumbles and dairy-free cheese
You can sneak in veggies like sautéed mushrooms or spinach for added nutrients
Store cooked rolls in the fridge for up to 4 days or freeze for up to 2 months
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 584 kcal |
| Fat | 18 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 1 g |
| Cholesterol | 53 mg |
| Sodium | 106 mg |
| Potassium | 78 mg |
| Carbohydrates | 35 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Protein | 53 g |
| Vitamin A | 1230 IU |
| Vitamin C | 26 mg |
| Calcium | 50 mg |
| Iron | 1.2 mg |
Values are approximate and based on standard ingredients.
Frequently Asked Questions
How do you make pizza rolls high in protein?
By using lean meats, low-fat cheese, and high-protein tortillas, you can easily increase the protein in every bite.
What wraps work best for high-protein pizza rolls?
Look for wraps labeled as high-protein, or use whole grain or low-carb tortillas that offer a firm structure for rolling.
Can I bake pizza rolls instead of frying them?
Absolutely. Baking or air frying gives you the crispy texture without the added oil of deep frying.
How can I stop my pizza rolls from leaking?
Don’t overstuff them and make sure to roll tightly. Placing the seam side down during cooking also helps seal them.
Storage Instructions
Once cooled, store your pizza rolls in a sealed container in the fridge for up to four days. For longer storage, wrap each one in foil or parchment and place in a freezer-safe bag. They can be frozen for up to two months. To reheat, use an oven or air fryer to bring back their crispy texture.
Conclusion
These high-protein pepperoni pizza rolls are a winning combo of convenience, flavor, and nutrition. They’re easy to assemble, satisfying to eat, and versatile enough for any meal of the day. Whether you’re feeding a family, planning your week’s meals, or simply need a quick protein fix, these rolls hit the mark. Try them out and enjoy a better-for-you twist on a comfort food favorite.