High-Protein Keto Pizza Roll-Ups
High-Protein Keto Pizza Roll-Ups
Crispy cheese-wrapped pepperoni pizza roll-ups — low-carb, sugar-free, and ready in 20 minutes
These high-protein keto pizza roll-ups skip the dough completely. Mozzarella is baked into golden wrappers, then rolled around pepperoni and seasoned like pizza. Two roll-ups deliver 16 g of protein and only 2 g net carbs while staying fully sugar-free.
Low-carb, sugar-free, and perfect as a snack, appetizer, or quick lunch.
Why you’ll love these roll-ups
- 16g protein per 2 roll-ups
- Only 2g net carbs and fully sugar-free
- No dough, no tortillas
- Ready in about 20 minutes
- Crispy cheese outside, pizza flavor inside
- Great for dipping
Health notes
- High protein: Mozzarella and pepperoni deliver a solid snack.
- Low carb: Cheese is the wrapper, so net carbs stay tiny.
- Sugar-free: Use no-sugar pizza sauce for dipping.
- Fast: No dough to mix or rise.
Key element — let the cheese cool slightly before rolling
Hot cheese tears. Give each baked cheese rectangle 30–45 seconds to set, then roll it around the pepperoni while it is still flexible.
Ingredients
Roll-ups (8 pieces / 4 servings)
- 2 cups shredded mozzarella (or 8 large mozzarella slices)
- 16–24 slices pepperoni
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- Optional: 2 Tbsp grated Parmesan
- Optional: pinch of red pepper flakes
Dip
- ½ cup no-sugar pizza sauce or marinara
- Optional: extra Italian seasoning on top
Swaps
- Higher protein: Add a thin slice of ham or turkey with the pepperoni.
- Turkey pepperoni: Use turkey pepperoni to lighten the fat a little.
- Veggie: Add a thin strip of roasted red pepper or spinach.
- Spicy: Use hot pepperoni and extra red pepper flakes.
Instructions
| 1 | Preheat and portion. Heat the oven to 400°F (200°C). Line a baking sheet with parchment. Make 8 small rectangles of shredded mozzarella (about ¼ cup each), or lay out 8 mozzarella slices. |
| 2 | Season and bake. Sprinkle Italian seasoning, garlic powder, and optional Parmesan over the cheese. Bake 6–8 minutes until the edges are golden and the cheese is melted and set. |
| 3 | Add pepperoni and roll. Let the cheese cool 30–45 seconds. Place 2–3 pepperoni slices on each rectangle, then roll tightly from the short side. Place seam-side down. |
| 4 | Finish. Return to the oven 2–4 minutes if you want extra browning. Serve warm with no-sugar pizza sauce. |
Pro tips
- Parchment is essential — the cheese will stick to a bare pan.
- Don’t bake the cheese until it is dark brown or it becomes brittle.
- Roll while warm, not hot and not cold.
- Low-moisture mozzarella browns and holds shape best.
- These are best eaten soon after baking while the wrapper is crisp.
Nutrition
| Nutrient | Per 2 roll-ups |
|---|---|
| Calories | 220 |
| Protein | 16g |
| Net carbohydrates | 2g |
| Total carbohydrates | 2g |
| Fiber | 0g |
| Total fat | 16g |
| Sodium | 680mg |
Estimates based on mozzarella and pepperoni, without counting extra dipping sauce. Exact numbers vary with cheese brand and pepperoni thickness.
Variations
Ham and cheese
Swap pepperoni for thin ham slices.
Supreme
Add a sliver of cooked sausage and a few diced olives.
White pizza
Skip red sauce and dip in garlic butter or ranch.
Air fryer
Cook the cheese rectangles at 375°F for 4–6 minutes, then roll.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Reheat in oven or air fryer |
| Freezer | Up to 1 month | Freeze after rolling; reheat from frozen |
| Best texture | Oven or air fryer | Microwave makes them rubbery |
FAQ
Test your knowledge
5 quick questions about these keto pizza roll-ups
1. Protein per 2 roll-ups?
2. Net carbs per 2 roll-ups?
3. Why let the cheese cool slightly before rolling?
4. About how long does this take?
5. Best way to reheat leftovers?
