High Protein Pizza Rolls
Beef and pepperoni cooked down in a thick, herby tomato sauce, rolled up with melted mozzarella and toasted until crisp. All the flavour of a pizza, none of the dough — and a lot more protein.
Browning the beef fully before the pepperoni goes in keeps the pan from getting crowded with raw meat moisture, so the pepperoni actually crisps instead of steaming. The sauce needs the same attention — simmered down until properly thick, not just warmed through, otherwise the wraps turn soggy and won’t seal.
Roll them tight, seal the seam, and toast until golden. They freeze well too, and reheating in the oven or air fryer brings the crunch straight back.
High Protein Pizza Rolls
BEEF · SNACK · EASY
Crispy, cheesy, genuinely pizza-flavoured
Letting the beef brown fully before the pepperoni joins it is a small step that makes a real difference — it stops the pan from steaming and lets the pepperoni actually crisp up and render its fat.
Reducing the sauce until it's properly thick, rather than just warm, is what keeps the wraps sealing tightly instead of falling apart or going soggy in the oven.
At 53g of protein per roll, these hold up as a proper meal or a serious snack, and they toast back to crispy from the fridge or freezer in under 10 minutes.
High Protein Pizza Rolls
Ingredients
- Spray Oil
- 1 kg Beef Mince 5% Fat
- 150 g Pepperoni Chopped
- 8 g Onion Powder
- 8 g Garlic Powder
- 8 g Smoked Paprika
- 4 g Dried Oregano
- 400 g Crushed Tomatoes
- 30 g Concentrated Tomato Paste
- 15 g Flat Leaf Parsley Chopped
- Salt & Pepper
Wraps & Fillings
- 6 Wraps of Choice
- 250 g Low-Fat Mozzarella Cheese Grated
- Sauce of Choice
Method
- Slice the pepperoni in half, into quarters, or leave it whole. Roughly chop the flat-leaf parsley.
- In a bowl, add the dried herbs and spices and mix to combine.
- Place a pan over medium-high heat and spray with oil. Add the beef mince and sear for 5 minutes or until no longer pink — season with salt and pepper.
- Add in the pepperoni, herbs, and spices and cook for 2 minutes or until the pepperoni is slightly golden.
- Add the tomato paste, crushed or diced tomatoes, and flat leaf parsley. Mix to combine, bring to a simmer, and cook for 2–3 minutes or until thick and reduced. Remove from the heat.
- Evenly distribute the beef and pepperoni mix across six wraps. Top with mozzarella cheese, and if you prefer, add a sauce of choice. Wrap tightly.
- Place on a baking tray or into an air fryer. Spray with oil and sprinkle with flat-leaf parsley (optional). If using the oven, set it to 200°C–400°F and toast for 8–10 minutes. If using an air fryer, set it to 180°C–350°F and toast for 8–10 minutes. Let cool and store in foil, food-safe paper, or airtight containers. Dig in.
Why does the sauce need to be thick before wrapping?⌄
A wet filling makes the wraps hard to seal and leaves them soggy once toasted. Simmering it down until it's thick and reduced keeps everything held together properly.
Can I use chicken or turkey mince instead of beef?⌄
Yes, either works well here. Just make sure it's cooked through to 74°C (165°F), since poultry needs a higher safe temperature than beef.
Why does the microwave make the wraps soggy?⌄
Microwaving traps steam against the wrap, softening it instead of re-crisping it. The oven or air fryer at 180°C (350°F) brings the crunch back properly.
Can I freeze these?⌄
Yes, they freeze well for up to 3 months wrapped in foil or an airtight container. Thaw in the fridge overnight, then reheat in the oven or air fryer to bring the crisp back.
