High Protein Pepperoni Pizza Rolls

• High-protein tortillas or wraps: bring structure and boost the protein count making these extra filling. Look for at least ten grams of protein per wrap and check for softness so they roll up easily.
• Lean ground turkey or chicken: cooked and seasoned adds flavor and heft without unnecessary fat. Pick freshly ground meat with a pink color and no off smell for best taste.
• Reduced fat mozzarella cheese: melts beautifully and keeps things gooey without being greasy. Choose a block that is creamy white and slightly firm to the touch.
• Turkey pepperoni slices: let you enjoy classic pizza flavor with less sodium and saturated fat. Find slices with even coloring and a spicy aroma.
• Marinara sauce no sugar added: provides tanginess while balancing the richness. Pick a jarred version with tomatoes as the first ingredient for pure flavor.
• Garlic powder and oregano: layer in that comforting Italian pizzeria aroma. Fresh or high-quality dried herbs make a difference.
• Olive oil spray or egg wash: ensures your rolls get golden and crisp outside. I love a quick mist of extra virgin olive oil for flavor.
• Optional chili flakes and fresh basil: let you dial up heat and add freshness. Cottage cheese or ricotta makes filling even creamier if you want extra protein.

Step-by-Step Instructions

Cook the Meat:

Brown the ground turkey or chicken in a skillet over medium heat with garlic powder and oregano. Stir often until the meat loses its pink color and becomes lightly golden which takes about five to seven minutes. Drain excess fat and let the mixture cool slightly so it does not melt the cheese too early.

Assemble the Filling:

In a large bowl combine the cooked meat with mozzarella cheese turkey pepperoni slices and marinara sauce. Mix until everything is coated and sticky but not soupy so your rolls stay sealed.

Fill the Wraps:

Lay out each tortilla on a clean surface. Spoon a generous amount of filling into the center leaving at least one inch at each edge. Fold the sides inward then roll up tightly like a burrito pressing gently to keep the filling tucked in.

Seal and Crisp:

Brush each rolled tortilla lightly with olive oil spray or an egg wash to help them become golden and crisp during cooking. Make sure all seams are sealed so filling stays inside.

Cook the Rolls:

For air fryer preheat to three hundred seventy five degrees Fahrenheit. Place rolls seam side down and air fry for eight to ten minutes flipping halfway so all sides get crispy. For oven preheat to four hundred degrees Fahrenheit. Bake rolls on a parchment lined tray for twelve to fifteen minutes until golden and firm to the touch.

Serve:

Let rolls cool a couple minutes so cheese sets and cutting is easy. Slice or eat whole with extra marinara or fresh herbs sprinkled over the top.

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My favorite part is how stretchy the mozzarella stays after baking. One night I made a double batch for my nephews and they could hardly wait for them to cool down enough to eat. We ended up laughing and pulling cheese while catching up around the kitchen island.

Storage Tips

These pizza rolls keep well in an airtight container in the fridge for up to four days. For longer storage wrap each roll tightly in foil and freeze for up to two months. To reheat simply pop them in the oven or air fryer until hot and crispy. Avoid microwaving as this can make the crust soggy.

Ingredient Substitutions

Feel free to swap in plant based pepperoni or veggie crumbles for a vegetarian version. Sautéed mushrooms and spinach or chopped roasted peppers also work well as filling. If you love extra creaminess add a dollop of cottage cheese or a sprinkle of nutritional yeast for a cheesy boost with no extra fat.

Serving Suggestions

Serve these rolls with a simple arugula salad or extra marinara for dipping. They pair well with roasted veggies or even a cold beer for a casual night in. Try slicing them into bite sized rounds as high protein party finger food.

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Cultural and Historical Context

Pizza rolls are a modern twist on Italian stromboli and American convenience foods. Adapting classic pizza flavors into a macro friendly finger food makes them perfect for fitness focused cooks who do not want to give up comfort foods. Variations pop up everywhere from sports bars to after school snacks.

Recipe FAQs

→ What protein options can I use for the filling?

Lean ground turkey or chicken works great, but you can also use plant-based meat substitutes or extra cottage cheese for a vegetarian option.

→ How do I keep the rolls crispy?

Brushing the wraps with olive oil or egg wash before baking or air frying helps achieve a crisp, golden exterior. Use parchment paper for even browning.

→ Can I freeze these pizza rolls?

Yes, freeze the assembled rolls before or after cooking for up to 2 months. Reheat in the oven or air fryer for best texture and flavor.

→ What sauces pair well with these rolls?

Marinara is a classic, but ranch, garlic dip, or a spicy buffalo sauce also complement the flavors beautifully.

→ What variations can I try?

Switch up the fillings with sautéed veggies, try Hawaiian-style with pineapple, or add a Mediterranean twist using feta and olives.

→ Are these suitable for meal prep?

Absolutely! Store cooked rolls in the refrigerator for four days or freeze for longer storage. Reheat as needed for a quick meal.