Unlock the secret to delicious, guilt-free eating with this ultimate protein pizza recipe, featuring healthy pizza bites that double as high protein snacks and low-cal pizza rolls, perfect for meal prep, an easy protein dinner, or irresistible mozzarella pizza rolls cooked swiftly in your air fryer.
These High Protein Pizza Rolls are the ultimate healthy comfort-food twist, soft, golden rolls stuffed with melty cheese, savory sauce, and lean protein. Quick to make and packed with flavor, they’re perfect for meal prep, high-protein snacking, or a fun, easy weeknight dinner! Say goodbye to greasy take-out and hello to a homemade delight that satisfies cravings without derailing your health goals. Whether you’re looking for a quick after-school snack or a satisfying protein-packed meal, these pizza bites are incredibly versatile and customizable. They’re a fantastic way to enjoy the classic pizza taste while boosting your protein intake and keeping calories in check. For more innovative ideas and a comprehensive collection of delightful dishes, be sure to explore our full recipe index, offering a treasure trove of culinary inspiration.
Making these delightful healthy pizza bites is even easier with the right kitchen tools. For quick chopping and shredding of vegetables like bell peppers or spinach, the Cuisinart 8 Cup Food Processor is a meal prep essential, ensuring fast preparation for even the most complex recipes. And when it comes to achieving that perfect golden crisp, especially for low-cal pizza rolls, a good air fryer is invaluable. We highly recommend the Cosori 9-in-1 TurboBlaze Air Fryer 6 Qt, which roasts chickpeas and vegetables perfectly with less oil and offers a large capacity for family-sized batches. Once these easy protein dinner options are cooked, keeping them fresh for meal prep is key. That’s where the Rubbermaid Brilliance Glass Storage Set of 9 shines, with its crystal clear, leak-proof, and stackable design, it’s perfect for storing leftovers or preparing batches of your protein pizza recipe for the week.
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Ingredients
- Dough Base Options:
- Cottage cheese (full-fat, 2%, or 0% fat, often blended for a smoother texture)
- Plain Greek yogurt (nonfat recommended for lower calories)
- All-purpose flour (or white whole wheat flour), self-rising flour (or regular flour with added baking powder and salt)
- Baking powder, salt, vital wheat gluten
- Eggs (whole or egg whites), tapioca starch
- Low-carb tortillas, regular tortillas, various wraps of choice, egg roll wrappers, low-fat crescent rolls
- Lean beef mince (5% fat), ground turkey (for a low-carb alternative)
- Olive oil or spray oil (for dough or cooking surface)
- Sauce Ingredients:
- Pizza sauce, marinara sauce, pasta sauce
- Crushed tomatoes, concentrated tomato paste
- Pesto paste, BBQ sauce (as alternative pizza bases)
- Hot sauce or buffalo sauce
- Cheese Ingredients:
- Low-fat mozzarella cheese (shredded, grated, or string cheese)
- Parmesan cheese (grated)
- Light cream cheese, ricotta cheese
- Stretchy soy mozzarella (for vegan options)
- Shredded Jack cheese, crumbled feta cheese
- Fillings/Toppings (Protein & Vegetables):
- Meats: Pepperoni (mini, turkey, or roughly chopped), lean beef mince, ground sausage, shredded chicken breast (rotisserie chicken for convenience), ham (shredded or strips), shrimp
- Vegetables: Diced onions (red onion), bell peppers (diced, sliced, or jalapeños), mushrooms (diced), spinach, fresh basil (chopped), flat leaf parsley (roughly chopped), sun-dried tomatoes, black olives, zucchini (shredded)
- Plant-Based Proteins: Lentils, chickpeas
- Seasonings:
- Onion powder, garlic powder, smoked paprika, dried oregano, Italian seasoning, salt and cracked black pepper
- Red pepper flakes or chili flakes (optional, for heat), dried basil, thyme, sage, white pepper, fennel seeds (for turkey sausage)
Synthesized Step-by-Step Instructions: High Protein Pizza Rolls
This guide combines popular methods for creating delicious high-protein pizza rolls, whether you prefer a homemade dough or a quicker wrap-based option, cooked in an oven or air fryer.
- Yields: Varies (typically 6-12 rolls/bites)
- Prep Time: 10-20 minutes
- Cook Time: 10-30 minutes
1. Prepare Your Dough Base:
Option A: Cottage Cheese / Greek Yogurt Dough (for rolls or bites)
- In a large bowl, combine 1 cup (226g) cottage cheese (blended until smooth for a finer texture) or plain Greek yogurt, 1 to 1.5 cups (120-180g) all-purpose or self-rising flour, 1-2 teaspoons baking powder, 1/4-1 teaspoon salt, 1/4-1 teaspoon garlic powder, and 1/2-2 teaspoons dried oregano. Mix thoroughly until a cohesive dough forms.Second Life: Having a Child in the Digital Age Buy it now on AmazonCry When the Baby Cries Buy it now on AmazonBeauty of Joseon Rice Sunscreen SPF50 Buy it now on Amazon
- Transfer the dough to a lightly floured surface and knead gently for 2-3 minutes until smooth and slightly elastic.
- Roll the dough into a large rectangle (approximately 12×12 inches or 8×12 inches), about 1/8 to 1/2 inch thick, depending on your desired roll size and chewiness.
- For bites: You can also divide the dough into smaller balls and press them into a greased muffin tin, or cut the rolled dough into small squares.
Option B: Wraps / Tortillas / Egg Roll Wrappers (quick assembly)
- Lay out your chosen wraps (tortillas, low-carb tortillas, egg roll wrappers, or crescent rolls) on a clean work surface. If using crescent rolls, unroll them and pinch the perforated edges together to create a solid sheet of dough.
Option C: Lean Meat Base (low-carb/high-protein alternative)
- In a pan over medium-high heat, spray with a little oil. Add 1 lb (450g) lean ground beef or turkey. Sear and cook for 5-6 minutes, breaking it up, until no longer pink. Season with salt and pepper. Drain any excess fat.
- Stir in desired seasonings such as onion powder, garlic powder, smoked paprika, and dried oregano. Cook for another 2 minutes.
- Add 1 can (400g) crushed tomatoes or 2 Tbsp tomato paste, along with any other liquid flavorings like light cream cheese or hot sauce. Mix well and simmer for 2-3 minutes until the sauce has thickened slightly. Remove from heat and let cool slightly before assembling.
2. Assemble Your Pizza Rolls/Bites:
- Spread Sauce: Evenly spread a thin layer (approx. 1/4 – 1/2 cup) of pizza or marinara sauce over your prepared dough base, leaving a 1-inch border if you plan to roll it.
- Add Cheese: Sprinkle a generous amount (approx. 1/2 – 1 cup) of low-fat mozzarella cheese over the sauce.
- Add Fillings: Distribute your chosen protein and vegetable fillings evenly over the cheese. (If using watery vegetables like mushrooms or zucchini, it’s best to pre-cook them to prevent sogginess).
- Roll or Form:
- For Rolls (from dough or wraps): Starting from one long edge, tightly roll the dough or wrap into a log, jelly-roll style. Pinch the seam and ends firmly to seal.
- For Bites (in muffin tins): If using muffin tins, fill each cup about ¾ full with the dough or blended cottage cheese/egg mixture and top with sauce, cheese, and fillings.
- Slice (if rolling): Using a sharp, wet knife or pizza cutter, slice the log into 1 to 1.5-inch thick rolls.
- Arrange: Place the rolls (seam side down, if applicable) or bites on a baking sheet lined with parchment paper, or directly into your air fryer basket, ensuring they are spaced evenly and not touching.
3. Cook Your Pizza Rolls/Bites:
Option A: Oven Baking
- Preheat oven to 350-400°F (175-200°C).
- Bake for 15-30 minutes, or until the dough is cooked through, golden brown, and the cheese is melted and bubbly. Cooking time can vary based on the thickness of the rolls and ingredients. For cottage cheese/egg muffin bites, it might be closer to 18-25 minutes.
- For extra crispiness, you can broil for the last 1-2 minutes, watching carefully to prevent burning.
Option B: Air Frying
- Preheat air fryer to 320-400°F (160-200°C).
- Lightly spray the rolls/bites with oil. Air fry for 8-15 minutes, flipping halfway through, until crispy and golden brown. Cooking time will depend on your specific air fryer model and the size/type of your rolls.
4. Finish and Serve:
- Cool: Let the pizza rolls/bites cool on a wire rack for 5-15 minutes before serving. This allows them to firm up and prevents them from being too soft or “wet.”
- Garnish (Optional): Sprinkle with fresh parsley, basil, grated parmesan cheese, or red pepper flakes for added flavor and presentation.
- Serve: Enjoy warm with extra pizza sauce or marinara for dipping. If you’re looking for more quick and delicious meal prep ideas, don’t forget to check out our full range of recipes.
Top 10 Common “People Also Ask” (FAQs)
1. How do I store high protein pizza rolls?
Allow the pizza rolls to cool completely, then store them in an airtight container in the refrigerator for up to 3-5 days.
2. Can high protein pizza rolls be frozen?
Yes, they can be frozen. Once baked and cooled, flash freeze them on a baking sheet for an hour, then transfer to a freezer-safe bag or container. They can be stored in the freezer for up to 1-3 months.
3. What’s the best way to reheat high protein pizza rolls?
For the best results, reheat in an oven or air fryer at 350-375°F (175-190°C) for 8-10 minutes (from refrigerated) or 15-18 minutes (from frozen) until crisp and heated through. Microwaving is quicker but may result in a chewier or soggy texture.
4. Can I make these high protein pizza rolls vegan or dairy-free?
Yes, you can make them vegan or dairy-free by using a thick vegan yogurt (like coconut), plant-based proteins (like lentils or chickpeas), vegan cheese (such as stretchy soy mozzarella), and dairy-free substitutes for cottage cheese or Greek yogurt.
5. What are some good substitutions for cottage cheese or Greek yogurt in the dough?
Greek yogurt can often substitute cottage cheese in dough recipes, and vice versa. For a vegan option, a thick vegan yogurt can be used.
6. What kind of fillings can I use for high protein pizza rolls?
Beyond traditional pepperoni and mozzarella, you can use lean beef mince, ground turkey, shredded chicken, ham, various vegetables (bell peppers, onions, mushrooms, spinach, olives), or even shrimp and lentils for different protein sources. For even more exciting filling combinations, feel free to browse our sitemap of recipes.
7. How can I prevent the pizza rolls from becoming soggy?
Ensure watery vegetables (like mushrooms or zucchini) are pre-cooked to remove excess moisture. Also, allow the rolls to cool on a wire rack after baking/air frying to prevent condensation and sogginess. Straining watery cottage cheese before mixing the dough can also help.
8. Are these suitable for meal prep?
Absolutely. High protein pizza rolls are excellent for meal prep as they store well in the fridge and freezer and reheat easily, making them a convenient snack or meal option.
9. What are the health benefits of using cottage cheese or Greek yogurt in the dough?
Cottage cheese and Greek yogurt are high in protein, which helps with muscle recovery and satiety. Cottage cheese also provides calcium, B vitamins, and probiotics, while Greek yogurt can offer similar benefits.
10. Can I make high protein pizza rolls without yeast?
Many high protein pizza roll recipes, especially those using Greek yogurt or cottage cheese dough, are designed without yeast, relying on baking powder for leavening, which means no rise time is required.
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