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, serving as a fantastic protein pizza recipe for low-cal pizza rolls or healthy pizza bites made into mozzarella pizza rolls in your air fryer for an easy protein dinner.
Are you constantly searching for that perfect balance between delicious comfort food and your health goals? Look no further than these incredible High Protein Pizza Rolls! Forget greasy takeout, our healthy pizza bites offer all the cheesy, savory goodness you crave, packed with protein to keep you full and satisfied. Whether you’re looking for a quick high protein snack, a satisfying easy protein dinner, or convenient meal prep pizza bites for the week, this protein pizza recipe has you covered. Get ready to transform simple ingredients into irresistible, low-cal pizza rolls that are as easy to make as they are to devour, especially when you use your trusty air fryer for perfectly crispy mozzarella pizza rolls. Searching for even more quick and delicious dinner ideas? Check out our collection of easy protein dinners.
To master this protein pizza recipe and truly elevate your meal prep game, having the right kitchen tools makes all the difference. For achieving that perfectly smooth cottage cheese dough or blending your savory sauces, the Ninja BN751 Professional Plus DUO Blender is a powerhouse, delivering high-power performance for purees and batters. When it comes to cooking these delicious high protein snacks, especially if you’re aiming for that irresistible crispiness with minimal oil, the Cosori 9-in-1 TurboBlaze Air Fryer 6 Qt is a game-changer. It roasts, bakes, and air fries perfectly, ideal for those seeking low-cal pizza rolls or healthy pizza bites. For quickly preparing your fillings, like dicing onions or shredding cheese, a versatile kitchen essential like the Cuisinart 8 Cup Food Processor will be your best friend, making complex recipes a breeze. And once your easy protein dinner or meal prep pizza bites are ready, keeping them fresh is crucial. We highly recommend the Rubbermaid Brilliance Glass Storage Set of 9, known for being crystal clear, leak-proof, and stackable, perfect for healthy pizza bites on the go. For those who love to buy ingredients in bulk and want to prevent freezer burn, a FoodSaver Vacuum Sealer Machine is indispensable, keeping your fillings fresh up to 5x longer.
Ingredients for Your High Protein Pizza Rolls
Dough/Wrapper Options
- Cottage Cheese Dough: Cottage cheese (full-fat or 2%), all-purpose flour (or white whole wheat flour, gluten-free flour blend like millet, sorghum, tapioca), baking powder, salt. Some variations include eggs.
- Wraps/Tortillas: Small/medium tortillas, low-carb burrito tortillas.
- Pre-made Dough: Low-fat crescent rolls, pizza dough (homemade, canned, or store-bought, sometimes with vital wheat gluten for extra protein).
- Wonton/Egg Roll Wrappers: Wonton wrappers, egg roll wrappers.
Protein Fillings/Add-ins
- Ground Meats: Lean beef mince (5% fat), ground sausage, extra lean beef mince.
- Processed Meats: Pepperoni (mini, thinly sliced, turkey pepperoni, regular pepperoni, roughly chopped), ham strips, salami, prosciutto.
- Cooked Chicken: Cooked and shredded chicken breast.
- Eggs/Egg Whites: For cottage cheese dough or “pizza egg bites”.
Cheese
- Low-fat mozzarella cheese (shredded, grated, string cheese).
- Shredded Jack cheese.
- Grated Parmesan cheese.
- Pecorino Romano.
- Softened light cream cheese.
- Stretchy Soy Mozzarella (vegan option, made with silken tofu, tapioca starch).
Sauce
- Pizza sauce (store-bought or homemade), marinara sauce, crushed tomatoes, concentrated tomato paste.
- Pesto paste, BBQ sauce, hot sauce (e.g., Frank’s Redhot Buffalo Sauce), sugar-free ketchup.
Seasonings and Spices
- Onion powder.
- Garlic powder.
- Smoked paprika.
- Dried oregano.
- Italian herb seasoning.
- Salt & cracked black pepper.
- Fresh flat leaf parsley (roughly chopped).
- Fresh chopped basil.
- Red chili flakes (optional).
- Sesame seeds (for topping).
Fats/Oils
- Spray oil (cooking spray, nonstick spray).
- Olive oil (extra virgin).
- Unsalted butter (for tossing after baking).
Optional Vegetables/Other Fillings
- Diced garlic cloves.
- Crimini mushrooms (chopped).
- Green bell pepper (chopped).
- Red onion or shallot (finely chopped).
- Shredded zucchini (water squeezed out).
- Sun-dried tomatoes.
- Any other desired pizza toppings (e.g., onions, peppers, grounded sausage).
Step-by-Step Instructions for High Protein Pizza Rolls
General Preparation & Filling (Common across many recipes)
- Prepare the Filling (if using meat/veggies): Place a pan over medium-high heat and spray with oil. Add lean ground meat (e.g., beef mince, sausage) and sear for 5 minutes or until no longer pink, seasoning with salt and pepper. Break down the meat as it cooks.
- If using pepperoni, add it to the pan with the meat and cook for 2 minutes or until slightly golden. Alternatively, cook pepperoni separately until crispy and set aside.
- Add diced garlic, chopped onions, and/or bell peppers to the pan and sauté for a few minutes until softened and fragrant.
- Stir in crushed tomatoes, tomato paste, or your chosen pizza/marinara sauce. Add herbs and spices like onion powder, garlic powder, smoked paprika, and oregano. Mix to combine, bring to a simmer, and cook for 2-3 minutes until thick and reduced.
- Remove from heat. If using, stir in softened light cream cheese and/or hot sauce until creamy. Add fresh parsley or basil (optional).
Dough Preparation & Assembly (Choose ONE method)
Method A: Cottage Cheese Dough Rolls/Bites
- Preheat Oven: Preheat your oven to 350-400°F (175-200°C). Line a baking sheet with parchment paper or spray a muffin tin/baking dish with non-stick spray.
- Prepare Cottage Cheese: Add cottage cheese (and eggs, if using) to a food processor or blender and blend until smooth. For dough without yeast, ensure it’s emulsified well. For this step, a Ninja BN751 Professional Plus DUO Blender works wonders, ensuring a perfectly smooth dough base for your protein pizza recipe.
- Make the Dough: In a large bowl, mix together flour, baking powder, and salt. Add the blended cottage cheese mixture (and any additional spices like oregano, garlic powder). Mix/knead until a dough forms and ingredients are fully combined. The dough may be sticky, sprinkle more flour on your working surface as needed.
- Form and Fill:
- For Rolls: Roll the dough out into a large rectangle (e.g., 10×10 or 12×12 inches) about ½ inch or ⅛ inch thick. Spread a thin layer of pizza/marinara sauce evenly over the dough. Top with shredded mozzarella cheese and your prepared fillings (e.g., pepperoni, ham, cooked meat mixture). Roll the dough lengthwise, jelly-roll style, into a tight log. Using a wet, sharp knife, cut the log into 9-12 equal pieces, about 1-1.5 inches thick.
- For Bites (in muffin tin or shaped): Divide the dough into smaller pieces (e.g., 16 pieces for mini bites, or 12 for muffin cups). Form each piece into a ball and press flat into a disc (for bites) or into muffin cups, pressing them down to touch the sides. Spread sauce on each disc/cup, then add cheese and toppings.
- For “Pizza Egg Bites”: Sauté desired vegetables (mushrooms, bell peppers, onion) in olive oil. Blend cottage cheese, shredded cheese, and egg whites (or whole eggs) until smooth. Add spices. Line a muffin tin with parchment cups. Add a spoonful of sautéed veggies and half of the chopped pepperoni to each cup. Pour the egg mixture over the fillings until almost full. Top with remaining pepperoni and Italian seasoning. Place the muffin tin on a baking sheet with 2-3 cups of boiling water to create steam in the oven.
- Bake: Place rolls cut-side down on the prepared baking sheet, or arrange bites in the muffin tin/on a baking sheet. Bake for 10-30 minutes, depending on the size and recipe, until the dough is cooked through and golden brown, and the cheese is melted. Let cool for 5-15 minutes on a wire rack.
Method B: Wraps/Tortillas/Wonton Roll-Ups (Air Fryer or Oven)
- Prepare Fillings: If using meat, prepare the filling as described in the “General Preparation & Filling” section (lean beef mince, pepperoni, sauce, spices). For quick chopping of vegetables for your filling, a Cuisinart 8 Cup Food Processor is a fantastic meal prep essential.
- Assemble Rolls: Lay out a wrap, tortilla, or wonton wrapper on a flat surface. For wonton wrappers, moisten the edges with water.
- Spread a tablespoon of pizza sauce evenly over the wrapper, leaving a border.
- Evenly distribute the prepared filling (meat mixture, pepperoni, string cheese) and top with shredded mozzarella.
- Roll up tightly (like a jelly roll or burrito). For wontons, fold into a sealed rectangle. Lightly pinch the bottom/edges to seal the filling.
- Cook:
- Air Fryer: Preheat air fryer to 320-375°F (160-190°C). Lightly spray rolls with oil and sprinkle with optional parsley or parmesan. Place rolls in the air fryer basket, ensuring they are not touching (cook in batches if necessary). A Cosori 9-in-1 TurboBlaze Air Fryer 6 Qt makes these air fryer pizza rolls perfectly crispy in just 5-15 minutes (e.g., 8-10 minutes for wraps, 6 minutes for wontons), flipping halfway through, until golden brown and crispy. These air fryer pizza rolls are just one example of how versatile your kitchen can be, you can find other tips and tricks for making healthy snacks on our sitemap.
- Oven: Place on a baking tray. Spray with oil. Bake at 350-400°F (175-200°C) for 8-18 minutes until crisp and heated through.
- Serve: Let cool for a few minutes. Serve these high protein snacks with extra pizza sauce or marinara for dipping.
Top Questions About High Protein Pizza Rolls (FAQs)
Here are some common questions about making delicious and healthy pizza bites:
How can I make pizza rolls high in protein?
The best strategies include using cottage cheese in the dough, incorporating lean meats like beef mince or shredded chicken, and opting for low-fat, high-protein cheeses. These ingredients boost the protein content significantly, making your protein pizza recipe both satisfying and nutritious.
Are high-protein pizza rolls suitable for meal prep?
Absolutely! These healthy pizza bites are fantastic for meal prep. They hold up well when stored and can be reheated easily, making them perfect for quick high protein snacks or an easy protein dinner throughout the week. For optimal freshness, consider storing them in a Rubbermaid Brilliance Glass Storage Set. For more inspiration on streamlining your week, explore our dedicated section on meal prep strategies.
Can I make these pizza rolls in an air fryer?
Yes, the air fryer is an excellent tool for making crispy, golden air fryer pizza rolls! Many recipes provide specific instructions for air frying, often yielding a quicker cook time and a delightfully crisp exterior compared to oven baking.
What kind of dough or wrapper should I use for high-protein pizza rolls?
You have several great options, including a homemade cottage cheese dough, convenient tortillas or wraps, wonton wrappers for a lighter bite, crescent rolls, or even a store-bought pizza dough fortified with vital wheat gluten for extra protein.
What are some healthy/low-calorie substitutions for traditional pizza roll ingredients?
To make your low-cal pizza rolls even healthier, opt for low-fat mozzarella cheese, turkey pepperoni instead of traditional, lean ground meats, and a cottage cheese-based dough. Don’t forget to load up on vegetables for added nutrients and fiber!
How do I store and reheat high-protein pizza rolls?
Store your meal prep pizza bites in an airtight container in the refrigerator for up to 3-4 days, or freeze them for longer storage. They can be reheated in the oven, air fryer, or microwave until warm and crispy. For extended freshness, a FoodSaver Vacuum Sealer Machine can prevent freezer burn and keep your ingredients fresh.
Can I customize the fillings for these pizza rolls?
Absolutely! The beauty of this protein pizza recipe is its versatility. Feel free to experiment with your favorite pizza toppings, from different meats and cheeses to various vegetables, to create your perfect healthy pizza bites.
What is the “2-ingredient dough” or cottage cheese dough often used in these recipes?
This popular dough typically refers to a mix of Greek yogurt or cottage cheese and self-rising flour (or flour with baking powder). It’s favored for being incredibly easy and quick, requiring no yeast or proofing time, making it ideal for fast protein pizza snacks.
Are these pizza rolls suitable for specific diets (e.g., gluten-free, low-carb, keto, vegan)?
With careful substitutions, yes! You can use gluten-free flour blends for the dough, low-carb tortillas for wrappers, and even vegan alternatives like stretchy soy mozzarella and plant-based protein fillings to adapt this recipe to various dietary needs.
How long does it take to make high-protein pizza rolls?
Prep and cook times can vary depending on your chosen method and filling, but many recipes for these easy protein dinner options boast completion in under 30-40 minutes, making them a quick and efficient choice for busy schedules.
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