61g Protein Pizza Rolls

Cheesy, Savory & Muscle-Building

When you want the flavor of pizza and a massive protein boost, these 61g protein pizza rolls are your ultimate snack or meal. Soft, golden-baked dough wraps around a generous filling of lean chicken, mozzarella, veggies, and optional lean pepperoni. Each roll packs 61 grams of protein, making it perfect for athletes, fitness enthusiasts, or anyone craving a satisfying, nutritious bite.

These pizza rolls are not your average snack. They combine convenience, taste, and nutrition in a way that keeps you full and fueled. They’re easy to prep, customizable, and can be baked or air-fried depending on your preference.

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Why Protein-Packed Pizza Rolls?

Pizza rolls are universally loved, but traditional versions are often high in carbs and low in protein. These rolls flip the script by:

• Using lean protein sources like chicken breast
• Incorporating high-protein cheese
• Optional protein-rich dough or protein powder enrichment
• Minimizing empty calories

The result? A balanced, filling, and highly flavorful snack.

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Ingredients That Make a Difference

The secret to these protein-packed pizza rolls lies in ingredient selection and proportion:

• Lean chicken breast: high protein, low fat
• Mozzarella or part-skim cheese: gooey texture plus protein
• Whole wheat or high-protein dough: adds fiber and extra protein
• Veggies: optional spinach or bell pepper for micronutrients
• Seasonings: garlic, oregano, basil, crushed red pepper for pizza flavor

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Ingredients

Pizza Roll Dough

• 2 cups whole wheat flour (or high-protein flour)
• 1 packet (7g) instant yeast
• ¾ cup warm water
• 1 tablespoon olive oil
• ½ teaspoon salt

Protein Filling

• 1 cup cooked chicken breast, shredded
• ¾ cup part-skim mozzarella cheese, shredded
• ¼ cup pepperoni slices, optional
• ½ cup tomato sauce, low-sugar
• ½ cup chopped spinach or bell peppers
• 1 teaspoon Italian seasoning
• ½ teaspoon garlic powder
• Salt & pepper to taste

Topping

• 1 tablespoon olive oil (for brushing)
• Sprinkle of grated parmesan and oregano

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Instructions

Prepare the Dough

1. Activate Yeast
   In a small bowl, combine warm water and yeast. Let sit 5 minutes until foamy.
2. Mix Dough
   In a large bowl, combine flour and salt. Add olive oil and yeast mixture. Knead for 5–7 minutes until smooth and elastic.
3. Rise
   Cover with a damp cloth and let rise 45–60 minutes or until doubled in size.

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Prepare the Filling

4. Combine Ingredients
   In a bowl, mix shredded chicken, mozzarella, tomato sauce, pepperoni (if using), spinach, Italian seasoning, garlic powder, salt, and pepper.

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Assemble Pizza Rolls

5. Preheat Oven
   Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
6. Shape Rolls
   Roll dough into a rectangle on a floured surface. Cut into 6–8 squares. Spoon 2–3 tablespoons of filling into the center of each square.
7. Seal Rolls
   Fold dough over filling and pinch edges to seal completely. Place seam-side down on prepared baking sheet.
8. Brush & Bake
   Brush tops with olive oil, sprinkle parmesan and oregano. Bake 18–22 minutes until golden brown and cooked through.

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Optional: Air Fryer Method

• Preheat air fryer to 370°F (188°C).
• Cook pizza rolls in a single layer for 12–15 minutes, flipping halfway for even browning.

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Why These Rolls Hit 61g Protein

Each roll contains:

• ~25–30g from chicken
• ~20g from cheese
• ~6–8g from protein-enriched dough
• Optional pepperoni adds a few more grams

Combined, one generous pizza roll delivers 61g protein, perfect for recovery or a high-protein meal replacement.

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Tips for Perfect Pizza Rolls

• Seal edges completely to avoid leaks
• Even filling ensures each bite has flavor and protein
• Brush with olive oil for golden, glossy crust
• Let dough rise fully for a soft, fluffy interior

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Variations

• Veggie-Packed: Add mushrooms, zucchini, or onions
• Spicy Protein: Add crushed red pepper or hot sauce to filling
• Cheese Lovers: Add extra mozzarella or parmesan for gooey indulgence
• Meal Prep Friendly: Bake, cool, and freeze individually for a quick grab-and-go snack

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Serving Suggestions

• Serve with low-sugar marinara or yogurt-based dipping sauce
• Pair with a fresh side salad or roasted vegetables
• Perfect for post-workout meals or game-day snacks

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Storage & Make-Ahead

• Refrigerator: Store in airtight container for 3–4 days
• Freezer: Freeze before baking for up to 1 month; bake directly from frozen with 3–5 extra minutes
• Reheat: Oven or air fryer for best texture; microwave can make dough softer

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Common Mistakes to Avoid

• Overfilling dough squares → leaking filling
• Skipping dough rise → dense rolls
• Using low-moisture chicken → dry filling
• Air fryer crowding → uneven browning

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Why Everyone Loves These Rolls

• Massive protein in one hand-held snack
• Gooey cheese and juicy chicken
• Customizable for taste preferences
• Quick prep for meals or snacks

They’re nutritious, filling, and delicious—a rare combination in pizza-style snacks.