High-Protein Keto Pizza Roll-Ups
Pepperoni rolled in a golden cheese crust — dip in sugar-free marinara, ready in 20 minutes
These high-protein keto pizza roll-ups bake mozzarella into a thin golden crust, then wrap pepperoni inside so the ends look like the photo. Serve them around a ramekin of sugar-free marinara. Two roll-ups have 16 g of protein and 2 g net carbs.
Low carb, sugar-free, and no flour dough.
Why you’ll love these roll-ups
- 16g protein per 2 roll-ups
- Only 2g net carbs
- No pizza dough
- Ready in about 20 minutes
- Pepperoni showing at the ends
- Dip in sugar-free marinara
Health notes
- High protein: Mozzarella plus pepperoni.
- Low carb: Cheese is the wrap, not flour.
- Sugar-free: Use no-sugar marinara for dipping.
- Keto-friendly: Two roll-ups stay around 2g net carbs.
Key element — let the cheese set
Bake the mozzarella until the edges brown, then rest 1 minute before rolling. Hot liquid cheese tears. Slightly set cheese rolls clean like the photo.
Ingredients
Roll-ups (6 pieces / 3 servings)
- 1½ cups shredded low-moisture mozzarella
- 2 Tbsp grated parmesan
- 18 slices pepperoni
- ½ tsp Italian seasoning
- ¼ tsp garlic powder
- Pinch of dried oregano for the top
Dip
- ½ cup sugar-free marinara
Swaps
- Turkey pepperoni: Leaner, still crisp.
- Cheese slices: Use 6 mozzarella slices instead of shredded piles.
- Air fryer: 375°F for 5–6 minutes, then roll.
- Spicy: Add a pinch of chili flakes to the cheese.
Instructions
| 1 | Heat the oven. Heat to 400°F (205°C). Line a baking sheet with parchment. Mix mozzarella, parmesan, Italian seasoning, and garlic powder. |
| 2 | Make six ovals. Spread the cheese into 6 thin ovals on the parchment, about 4 inches long. Bake 6–8 minutes until the edges are golden and the center is set, not liquid. |
| 3 | Fill and roll. Cool 60 seconds. Lay 3 pepperoni slices on each oval. Roll tight into a log so pepperoni shows at both ends. |
| 4 | Finish. Return to the oven 2 minutes if you want extra blister. Dust with oregano. Serve around a ramekin of warm sugar-free marinara. |
Pro tips
- Parchment is required. The cheese sticks to a bare pan.
- Low-moisture mozzarella browns. Fresh mozzarella stays wet.
- Do not overfill with sauce inside or the roll slides open.
- Two roll-ups equal one serving on the card.
- Macros are per 2 roll-ups, 6 pieces from this batch.
Nutrition
| Nutrient | Per 2 roll-ups |
|---|---|
| Calories | 220 |
| Protein | 16g |
| Net carbohydrates | 2g |
| Total carbohydrates | 3g |
| Fiber | 1g |
| Total fat | 16g |
| Sodium | 680mg |
Estimates based on mozzarella, parmesan, pepperoni, and a sugar-free marinara dip, 6 roll-ups / 3 servings. Exact numbers vary with cheese and pepperoni brand.
Variations
Supreme
Add a few diced olives or a sliver of green pepper before rolling.
Chicken bacon
Swap pepperoni for shredded chicken and a strip of bacon.
String-cheese version
Wrap each string cheese with pepperoni and bake until the outside blisters.
Meal prep
Bake the cheese ovals ahead. Roll and reheat just before serving.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Reheat in oven or air fryer |
| Freezer | Up to 1 month | Freeze after rolling |
| Reheat | 375°F for 4–5 min | Microwave makes them rubbery |
FAQ
Test your knowledge
5 quick questions about these pizza roll-ups
1. Protein per 2 roll-ups?
2. Net carbs per 2 roll-ups?
3. What wraps the pepperoni?
4. About how long does this take?
5. Why rest the cheese 1 minute before rolling?
