Save to Pinterest My trainer kept insisting I needed more protein, but I was so tired of chicken and shakes. One Sunday afternoon, craving pizza but wanting to stick to my goals, I grabbed the Greek yogurt I'd been using for breakfast and decided to experiment. The dough came together so easily I thought I'd done something wrong. Twenty minutes later, I pulled golden, bubbling rolls from the oven and couldn't believe how soft and satisfying they were.
I started making these every weekend after my gym sessions, and they became my go to when friends dropped by unexpectedly. One evening, a friend who swore she hated healthy food ate three rolls before asking what was in them. When I told her Greek yogurt was the base, she just stared at me in disbelief. Now she texts me every time she makes a batch.
Ingredients
- Plain Greek yogurt (2 cups, nonfat or low fat): This is the magic ingredient that makes the dough soft, tangy, and protein packed without any yeast or rise time.
- Self rising flour (2 cups): It already contains leavening agents, so the dough puffs up beautifully in the oven without extra steps.
- Large egg (1): Adds richness and helps bind the dough so it rolls without tearing.
- Garlic powder (1/2 tsp): A subtle savory note that makes the dough taste intentional, not bland.
- Salt (1/2 tsp): Balances the tanginess of the yogurt and brings out all the other flavors.
- Lean ground beef (200 g, 5% fat or less): Keeps the filling hearty and high protein without adding too much grease.
- Turkey or beef pepperoni slices (80 g): Classic pizza flavor in every bite, and turkey versions lighten it up even more.
- Shredded part skim mozzarella cheese (1 cup): Melts into gooey pockets of comfort without overwhelming the macros.
- Pizza sauce (1/2 cup): Adds moisture and that familiar pizza tang we all crave.
- Dried Italian herbs (1 tsp): Oregano and basil make the filling smell like a pizzeria.
- Black pepper (1/2 tsp): A little heat and depth in the beef mixture.
- Crushed red pepper flakes (1/4 tsp, optional): For those who like a gentle kick with their cheese.
- Olive oil (1 tbsp): Brushed on top, it helps the rolls turn golden and crisp.
- Grated Parmesan cheese (2 tbsp): Creates a salty, nutty crust on the outside.
- Dried parsley or Italian herbs (1 tsp): A finishing touch that makes them look and taste restaurant worthy.
Instructions
- Preheat and Prep:
- Set your oven to 400°F (200°C) and line a baking sheet with parchment paper. This prevents sticking and makes cleanup a breeze.
- Cook the Beef:
- In a nonstick skillet over medium heat, brown the ground beef, breaking it into small crumbles as it cooks, about 4 to 5 minutes. Drain any excess fat, then stir in black pepper and Italian herbs before setting aside to cool slightly.
- Make the Dough:
- In a large bowl, combine Greek yogurt, self rising flour, egg, garlic powder, and salt, mixing until a sticky dough forms. Turn it onto a lightly floured surface and knead for 2 to 3 minutes until smooth and elastic.
- Roll It Out:
- Roll the dough into a rectangle about 12 by 10 inches. If it springs back, let it rest for a minute before continuing.
- Spread the Sauce:
- Evenly spread pizza sauce over the dough, leaving a half inch border on all sides. This border helps seal the roll without sauce oozing out.
- Add the Fillings:
- Scatter the cooked beef, pepperoni slices, and mozzarella evenly over the sauce. Press them down gently so they stick.
- Roll and Slice:
- Starting from a long edge, tightly roll the dough into a log. Use a sharp knife to slice it into 12 equal pieces.
- Arrange and Top:
- Place rolls cut side up on the prepared baking sheet. Brush the tops lightly with olive oil, then sprinkle with Parmesan and dried parsley or herbs.
- Bake:
- Bake for 18 to 22 minutes, until the rolls are golden brown and the cheese is bubbling. The smell will make everyone gather in the kitchen.
- Cool and Serve:
- Let them cool for a few minutes before serving. They are hot inside and worth the wait.
Save to Pinterest 
Save to Pinterest The first time I packed these for lunch, a coworker leaned over and asked if I'd ordered pizza. When I told her I'd made them myself that morning, she didn't believe me until I brought her one the next day. Now we swap meal prep ideas every Monday, and these rolls are always part of my rotation.
Making Your Own Self Rising Flour
If you do not have self rising flour on hand, just whisk together 2 cups of all purpose flour with 3 teaspoons of baking powder and half a teaspoon of salt. I keep a jar of this mixture in my pantry because it is so handy for quick recipes like this. It works exactly the same way and saves a trip to the store.
Customizing the Filling
You can swap the ground beef for lean turkey or chicken if you prefer lighter meat. I have also tucked finely chopped bell peppers and spinach into the filling for extra veggies without changing the texture. My kids barely notice the greens when they are rolled up with all that cheese and pepperoni.
Storing and Reheating
These rolls freeze beautifully, which is why I always make a double batch. Let them cool completely, then freeze in a single layer on a baking sheet before transferring to a freezer bag. When you are ready to eat, reheat them straight from frozen at 350°F (175°C) for 10 to 12 minutes.
- Store leftovers in an airtight container in the fridge for up to four days.
- Reheat individual rolls in the microwave for 30 to 40 seconds or in the oven for a crispier finish.
- If the tops start browning too fast in the oven, tent them loosely with foil for the last few minutes.
Save to Pinterest 
Save to Pinterest These rolls have become my answer to cravings, meal prep, and unexpected guests all at once. I hope they bring you as much joy and convenience as they have brought me.
Recipe FAQs
- → Can I use regular flour instead of self-rising?
Yes. For every cup of all-purpose flour, add 1½ teaspoons of baking powder and ¼ teaspoon of salt. This combination replicates the leavening action of self-rising flour.
- → What makes the dough protein-rich?
The combination of Greek yogurt (approximately 20g protein per cup) and self-rising flour creates a dough that delivers substantial protein while remaining tender and easy to work with.
- → How should I store leftovers?
Keep refrigerated in an airtight container for up to 4 days. For longer storage, freeze individually wrapped rolls and reheat at 350°F for 10–12 minutes.
- → Can I make these vegetarian?
Substitute the ground beef with plant-based crumbles or additional vegetables like mushrooms, bell peppers, and spinach. Use vegetarian pepperoni or omit entirely.
- → Why is my dough sticky?
This dough naturally feels tacky due to the yogurt content. Lightly flour your hands and work surface. Avoid adding excessive flour, which can make the final rolls tough.
- → Can I prepare these ahead of time?
Assemble and slice the rolls, then refrigerate covered for several hours before baking. Alternatively, freeze unbaked slices and bake directly from frozen, adding a few extra minutes.