There’s something about the smell of melted cheese and golden pepperoni that just feels like home. These High Protein Pepperoni Pizza Rolls take that classic comfort-food vibe and flip it into a fitness-friendly, meal-prep-worthy recipe that actually fills you up. You get all the gooey, salty, spicy satisfaction of pizza night — but with a protein punch that keeps you going long after the last bite.

Perfect for busy weeknights, post-workout meals, or lazy Sundays when you want something hearty without the grease overload. They crisp beautifully in the oven or air fryer, freeze well for meal prep, and reheat in minutes. Let’s be honest — nothing beats that first bite when the cheese stretches just enough to make you feel like you’ve done something right.

Ingredients

For the Filling

Spray oil
2.2 lb (1 kg) lean ground beef (5% fat)
5.2 oz (150 g) pepperoni, coarsely chopped
2 tsp onion powder
2 tsp garlic powder
2 tsp smoked paprika
2 tsp dried oregano
14 oz (400 g) crushed tomatoes
2 tbsp tomato paste
0.5 oz (15 g) flat-leaf parsley, chopped
Salt and ground black pepper, to taste

For Assembling

6 large wraps (whole wheat, low-carb, or your favorite)
7 oz (200 g) low-fat mozzarella, shredded
Optional: hot sauce, marinara, or ranch for dipping

Instructions

Step 1: Mix the Seasonings

In a small bowl, combine onion powder, garlic powder, smoked paprika, and oregano. Set aside — this spice mix is what gives the filling that “real pizza shop” flavor.

Step 2: Brown the Beef

Spray a large skillet with oil and heat on medium-high. Add the lean ground beef, season lightly with salt and pepper, and cook for 5–6 minutes, breaking it up until no longer pink. Drain any excess fat if necessary.

Step 3: Add Pepperoni and Spices

Stir in the chopped pepperoni and your spice mix. Cook for another 2 minutes until the pepperoni starts to release its oils and everything smells heavenly.

Step 4: Build the Sauce

Add the crushed tomatoes, tomato paste, and parsley. Stir well and simmer for 2–3 minutes, just until thick and saucy — not watery. Remove from heat and let cool for 5 minutes. (Hot filling = melted cheese mess, trust me.)

Step 5: Assemble the Rolls

Lay the wraps flat. Spoon about 3–4 tablespoons of the filling into the center, sprinkle mozzarella over top, and drizzle with your favorite sauce if desired. Roll tightly like a burrito — tuck the sides in as you go.

Tip: A dab of water on the edges helps seal them tight.

Step 6: Toast or Air Fry

Oven method: Preheat to 400°F (200°C). Place rolls seam-side down on a lined tray, spray lightly with oil, and bake for 8–10 minutes until golden and crisp.
Air fryer method: 350°F (180°C) for 8–10 minutes, flipping halfway.

Cool slightly before slicing or serving.

Tips & Tricks for the Perfect Pizza Rolls

Don’t rush the beef: Let it brown fully to deepen the flavor and avoid sogginess.
Cool before rolling: Hot filling melts cheese too soon and makes wraps tear.
Avoid overfilling: 3–4 tbsp is the sweet spot for tidy rolls.
Seal it tight: Use a touch of water and always place seam-side down.
Crispy hack: For extra crunch, brush a light layer of olive oil before baking.

Substitutions & Variations

Protein swaps: Use lean turkey, chicken, or plant-based mince — just adjust cooking time slightly.
Pepperoni alternatives: Turkey pepperoni, salami, or diced ham all work. For a veggie option, try sautéed mushrooms, spinach, or bell peppers.
Wraps: Whole wheat, spinach, or low-carb — just make sure they’re soft enough to roll.
Cheese options: Part-skim mozzarella, ricotta-parmesan mix, or vegan mozzarella for dairy-free.
Flavor twists: Add chili flakes for heat, BBQ sauce for smoky sweetness, or swap the oregano for Italian seasoning.

Frequently Asked Questions

Can I make these ahead of time?

Absolutely. Assemble and refrigerate uncooked rolls for up to 24 hours, or freeze for up to 3 months. Bake straight from frozen — just add 5–10 extra minutes.

What’s the best way to reheat them?

Oven at 350°F (175°C) for 10–12 minutes gives the best texture. Microwave for 1–2 minutes if you’re in a rush, but the crust won’t stay as crisp.

Can I make them lower in fat?

Yes! Swap pepperoni for turkey pepperoni and use reduced-fat cheese. You’ll save calories without sacrificing flavor.

Nutrition Information (Per Roll)

Calories	Protein	Carbs	Fat
~640 kcal	55 g	45 g	18 g

(Approximate values — will vary based on wrap type and cheese used.)

These High Protein Pepperoni Pizza Rolls hit that rare balance between indulgent and intentional, comfort food that fits your goals. They’re meal prep gold, kid-approved, and easy enough for a weeknight win.

Next time you’re craving pizza but want to stay on track, skip the delivery app and roll up these beauties instead. And if you make them, share them with us in the comments — I’d love to see your take!