Save My roommate walked in on me eating five of these straight from the oven, cheese still stretching between bites. I wasn't embarrassed. She grabbed two for herself and asked if I'd been holding out on her. The truth is, I'd been tinkering with pizza dough alternatives for weeks, trying to pack more protein into something that didn't taste like cardboard. These rolls were the breakthrough—soft, savory, and genuinely satisfying without the carb crash.
I made the first batch on a Sunday afternoon when I had nothing planned and too much ground beef in the fridge. The smell of browning meat and garlic hit my neighbor's apartment, and she texted asking if I was hosting a party. I wasn't, but I ended up sharing half the rolls anyway. She still asks when I'm making them again, and I've learned to double the batch every time.
Ingredients
- Plain Greek yogurt: This is the magic that makes the dough soft and tangy without needing yeast, and it sneaks in extra protein while keeping everything moist.
- Self-rising flour: It already contains leavening agents, so your dough puffs up perfectly in the oven without fuss or waiting.
- Lean ground beef: I use the leanest I can find to keep fat low and protein high, and browning it with herbs makes it taste like proper pizza topping.
- Turkey or beef pepperoni: These add that unmistakable pizza flavor and a little saltiness that balances the mild dough beautifully.
- Part-skim mozzarella: It melts into gooey pockets inside each roll without making them greasy, and shredding your own from a block works even better than pre-shredded.
- Pizza sauce: A thin layer is all you need to bring moisture and tang, and I've learned that less is more or the rolls get soggy.
- Italian herbs: Dried oregano and basil make everything smell like a pizzeria, and they mix right into the beef for even flavor.
- Olive oil and Parmesan: Brushing the tops before baking gives them a golden, crispy finish and a hit of umami that makes them irresistible.
Instructions
- Preheat and Prep:
- Set your oven to 400°F and line a baking sheet with parchment paper so nothing sticks. This step seems small, but it saves you from scraping cheese off the pan later.
- Brown the Beef:
- Cook the ground beef in a nonstick skillet over medium heat, breaking it into crumbles with a wooden spoon until no pink remains. Drain any excess fat, then stir in black pepper and Italian herbs before setting it aside to cool slightly.
- Make the Dough:
- Mix Greek yogurt, self-rising flour, egg, garlic powder, and salt in a large bowl until a sticky dough comes together. Turn it out onto a lightly floured surface and knead for 2 to 3 minutes until it feels smooth and elastic.
- Roll It Out:
- Roll the dough into a rectangle about 12 by 10 inches, keeping the thickness even so the rolls bake uniformly. If it springs back, let it rest for a minute before continuing.
- Spread the Sauce:
- Spread pizza sauce evenly over the dough, leaving a half-inch border around the edges. This border helps seal the roll and prevents sauce from oozing out during baking.
- Add the Filling:
- Scatter the cooked beef, pepperoni slices, and shredded mozzarella evenly over the sauce. Don't overload it or the rolls will burst open in the oven.
- Roll and Slice:
- Starting from a long edge, roll the dough tightly into a log, then use a sharp knife to slice it into 12 equal pieces. Wipe the knife between cuts for cleaner edges.
- Arrange and Top:
- Place the rolls cut-side up on the prepared baking sheet, leaving a little space between each one. Brush the tops lightly with olive oil, then sprinkle with Parmesan and dried parsley or herbs.
- Bake:
- Bake for 18 to 22 minutes, or until the rolls are golden brown and the cheese is bubbling. The smell will make it hard to wait, but give them a few minutes to cool or you'll burn your mouth.
- Cool and Serve:
- Let the rolls cool slightly before serving so the cheese sets and you can actually taste them instead of just feeling the heat.
Pin it The first time I packed these for lunch, a coworker asked if I'd ordered takeout. When I told her I made them, she didn't believe me until I brought her one the next day. Now she asks for the recipe every few months, and I've stopped being surprised when people assume they're store-bought. They just look and taste like something you'd pay for, not something you throw together on a weeknight.
How to Store and Reheat
These rolls keep in an airtight container in the fridge for up to four days, and they reheat beautifully in the microwave for about 30 seconds or in a 350°F oven for 8 minutes. I freeze them in a single layer on a baking sheet, then transfer them to a freezer bag once solid, and they last up to three months. Reheating from frozen takes about 10 to 12 minutes at 350°F, and they taste just as good as fresh.
Ways to Customize Your Rolls
I've swapped the beef for ground turkey or chicken when I'm out, and both work perfectly with the same seasoning. Adding finely chopped bell peppers or a handful of spinach to the filling sneaks in veggies without changing the texture, and my kids never notice. If you like heat, a pinch of crushed red pepper flakes in the beef or a drizzle of hot honey on top after baking makes them addictive. You can also use different cheeses like provolone or a sharp cheddar if that's what you have on hand.
Make-Ahead and Meal Prep Tips
I often prep the filling and dough separately the night before, then assemble and bake them fresh in the morning when I have a little more time. You can also assemble the rolls completely, arrange them on the baking sheet, cover tightly, and refrigerate for up to 24 hours before baking. If you're freezing them, I recommend baking first and then freezing, because unbaked rolls can get a bit soggy when thawed.
- Label your freezer bags with the date and reheating instructions so you don't forget how long they've been in there.
- Reheat only as many as you need instead of thawing the whole batch, so the rest stay fresh.
- Pair them with a simple side salad or veggie sticks for a complete, balanced meal that feels effortless.
Pin it These rolls have become my answer to almost every craving—post-workout fuel, lunchbox hero, lazy dinner solution. They prove that high-protein doesn't have to mean boring, and that sometimes the best recipes come from just trying to use up what's already in your fridge.
Frequently Asked Questions
- → Can I freeze these rolls?
Yes, these freeze exceptionally well. Once cooled completely, place in an airtight container or freezer bag for up to 3 months. Reheat from frozen at 350°F for 10–12 minutes until heated through.
- → What makes the dough protein-rich?
The dough combines Greek yogurt with self-rising flour, creating a protein-packed base. Greek yogurt provides approximately 20g protein per cup, making these rolls substantially more nutritious than traditional versions.
- → Can I use regular flour instead of self-rising?
Absolutely. Mix 2 cups all-purpose flour with 3 teaspoons baking powder and 1/2 teaspoon salt. This combination creates the same rise and texture as self-rising flour.
- → How do I prevent the filling from making the dough soggy?
Drain excess fat from the cooked beef and allow it to cool slightly before assembling. Also, leave a small border around the dough edges when spreading sauce to help seal the rolls properly.
- → Can I make these vegetarian?
Yes, substitute the beef and pepperoni with plant-based alternatives, or increase the cheese and add vegetables like bell peppers, mushrooms, or spinach for a vegetarian version.
- → Why is my dough too sticky?
The dough should be slightly sticky but workable. If too sticky, dust your hands and surface lightly with flour. Over-kneading can make it tough, so work just until smooth—about 2–3 minutes.