These pepperoni pizza rolls give you all the deliciousness of pizza — gooey cheese, savory pepperoni, and tomato sauce — but in a compact, protein-rich roll. They’re easy to prep, bake quickly or air-fry, and make a great snack, lunch, or post-workout meal. Because they use lean meat (or turkey/chicken) with reduced-fat or part-skim cheese, they serve up satisfying flavor without packing in too much fat.
Ingredients
- 6 high-protein tortillas or wraps (or wraps of your choice)
- 1 cup cooked lean ground turkey or chicken (you can also use lean ground beef), seasoned
- ½ cup reduced-fat or part-skim mozzarella cheese, shredded
- ¼ cup turkey (or regular) pepperoni slices
- ⅓ cup marinara sauce (or low-sugar pizza sauce)
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano (or Italian seasoning)
- Olive oil spray or a light egg-wash (for crisping the crust)
- Optional extras: chili flakes, fresh basil, cottage cheese or ricotta for creaminess, extra marinara for dipping
Instructions
- Preheat your oven to 400 °F (200 °C), or set your air fryer to 375 °F (190 °C). Line a baking sheet with parchment paper if baking.
- In a skillet over medium heat, brown the ground turkey (or chosen lean meat) seasoned with garlic powder and oregano. Drain any excess fat, and let it cool slightly.
- In a bowl, combine the cooked meat, shredded mozzarella, pepperoni slices, and marinara sauce. Mix until well combined.
- Lay out each tortilla or wrap. Spoon an equal portion of the filling onto the center of each one. Fold in the sides and roll tightly, like a burrito, sealing the edges as best you can.
- Place the rolls seam-side down onto the parchment-lined baking sheet (or in the air fryer basket). Lightly spray them with olive oil or brush with a bit of egg wash to help crisp the crust.
- Bake in the oven for about 12–15 minutes, or air fry for 8–10 minutes — until the rolls are golden-brown and crispy. If using oven, you may flip halfway for even browning.
- Allow to cool for a few minutes before serving. Serve warm, optionally with extra marinara sauce for dipping.
Recipe Info
- Prep Time: ~15 minutes
- Cook Time: 10–15 minutes (depending on method)
- Total Time: ~25–30 minutes
- Servings: ~6 rolls (serves 2–3 people)
- Cuisine: American / Italian-inspired
- Course: Snack, Appetizer, Light Dinner, Post-Workout Meal
Tips & Variations
- Use lean meat (turkey, chicken, or low-fat beef) to keep fat and calories lower while maximizing protein.
- Don’t overfill the wraps — too much filling can cause leaks or soggy crust.
- Brushing the rolls with olive oil (or egg wash) helps get a crispy, golden crust — especially if baking.
- For extra flavor, add chili flakes, fresh basil, or even mix in some ricotta or cottage cheese for creaminess.
- You can freeze assembled rolls (before or after cooking) — bake or reheat from frozen when needed.
- Try whole wheat or high-protein wraps for added fiber and nutrition.
Approximate Nutrition (per roll — values will vary based on ingredients used)
- Calories: ~180–220 kcal
- Protein: ~15–22 g
- Total Fat: ~6–10 g
- Saturated Fat: ~2–4 g
- Carbohydrates: ~18–22 g
- Dietary Fiber: ~2–4 g
- Sugars (mainly from sauce): ~2–4 g
- Sodium: moderate to moderately high (depends on pepperoni, sauce, and cheese salt content)
- Other nutrition notes: Offers a good amount of lean protein (from meat + cheese), calcium from cheese, and balanced macros if using lean ingredients.
Ingredients
Method
- Preheat your oven to 400 °F (200 °C), or set your air fryer to 375 °F (190 °C). Line a baking sheet with parchment paper if baking.
- In a skillet over medium heat, brown the ground turkey (or chosen lean meat) seasoned with garlic powder and oregano. Drain any excess fat, and let it cool slightly.
- In a bowl, combine the cooked meat, shredded mozzarella, pepperoni slices, and marinara sauce. Mix until well combined.
- Lay out each tortilla or wrap. Spoon an equal portion of the filling onto the center of each one. Fold in the sides and roll tightly, like a burrito, sealing the edges as best you can.
- Place the rolls seam-side down onto the parchment-lined baking sheet (or in the air fryer basket). Lightly spray them with olive oil or brush with a bit of egg wash to help crisp the crust.
- Bake in the oven for about 12–15 minutes, or air fry for 8–10 minutes — until the rolls are golden-brown and crispy. If using oven, you may flip halfway for even browning.
- Allow to cool for a few minutes before serving. Serve warm, optionally with extra marinara sauce for dipping.
Notes
- Protein: ~15–22 g
-
Total Fat: ~6–10 g
- Saturated Fat: ~2–4 g
-
Carbohydrates: ~18–22 g
- Dietary Fiber: ~2–4 g
- Sugars (mainly from sauce): ~2–4 g
FAQs
Can I use beef instead of turkey or chicken?
Yes — just choose lean ground beef, and drain any excess fat after browning to keep it macro-friendly.
Can I make these gluten-free?
You could use gluten-free wraps or tortillas instead of regular/high-protein ones. Results will be similar though texture may vary slightly.
Can I make them ahead or freeze them?
Yes — you can assemble them and refrigerate for up to a day before cooking, or freeze them (either pre- or post-bake). Reheat in oven or air fryer for best texture.
What dipping sauces or sides work well?
Marinara sauce is classic. You can also try a yogurt-based dip, a light salad, or steamed veggies for a fuller meal.
