High-Protein Air Fryer Pizza Rolls (Low Calorie & Big Flavor)
If you love high-protein, low-calorie, quick meals, you’re in the right place. These High-Protein Air Fryer Pizza Rollsare crispy on the outside, cheesy on the inside, and absolutely loaded with flavor—without wrecking your macros.
With lean ground beef, turkey pepperoni, low-fat mozzarella, and low-carb tortillas, this recipe helps you prioritize protein without losing flavor. It’s everything you crave about pizza, just smarter.
Let’s make it happen.
Why I Love This Recipe
As someone who’s always looking for ways to hit my protein goals without eating bland “diet food,” this recipe checks every box:
- 🔥 High in protein
- 🍕 Pizza flavor without the heavy calories
- ⏱ Ready in under 20 minutes
- 💪 Great for meal prep
- 🌯 Portable and freezer-friendly
It reminds me of comfort classics like This Instant Pot Lasagna Is My Favorite Way to Make Comfort Food Fast, but with a lighter, macro-friendly twist.
Ingredients
Pizza Filling
- 150 g extra lean ground beef
- 25 g turkey pepperoni, diced
- 2 tbsp tomato paste
- 1 tsp salt
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
To Assemble
- 5 low carb tortillas
- 1/4 cup + 1 tbsp (75 mL) tomato passata, divided
- 150 g low-fat shredded mozzarella, divided
- 15 g inside each roll
- 15 g on top of each roll
- 25 g turkey pepperoni
Ingredient Swaps & Notes
- Ground Beef: Swap for extra lean ground turkey or chicken for even lower fat.
- Cheese: Use part-skim mozzarella for better melt while staying macro-friendly.
- Tortillas: High-fiber, low-carb tortillas help boost protein and reduce net carbs.
- Spice Level: Add crushed red pepper flakes if you like heat.
If you love bold, hearty flavors like in This Dorito Casserole Is My Favorite Weeknight Dinner Shortcut, you can even experiment with taco seasoning for a fun twist.
Step-by-Step Instructions
1. Cook the Filling
Heat a nonstick pan over medium heat. Add:
- Extra lean ground beef
- Diced turkey pepperoni
- Tomato paste
- Salt, garlic powder, onion powder, paprika
Cook for about 6 minutes, breaking up the beef until fully browned and well combined.
Remove from heat and let cool slightly.
2. Assemble the Pizza Rolls
- Lay a low-carb tortilla flat.
- Spread most of the tomato passata inside (save about 2 tablespoons total for topping).
- Add a portion of the beef-pepperoni mixture.
- Sprinkle 15 g mozzarella inside.
- Roll tightly and place seam-side down.
Lightly spray the tops with no-calorie cooking spray.
Top each roll with:
- Remaining passata
- 15 g mozzarella
- Extra turkey pepperoni slices
3. Air Fry
Place seam-side down in the air fryer.
Air fry at 400°F for 6–10 minutes, depending on your desired crispiness.
You’re looking for:
- Golden, crispy tortilla edges
- Melted, bubbly cheese on top
Let cool for 2–3 minutes before slicing.
Tips for Success
- Don’t overfill or they’ll burst open.
- Preheat your air fryer for maximum crisp.
- If baking instead, cook at 400°F for 12–15 minutes.
- For extra crunch, brush lightly with egg wash before air frying.
Serving Suggestions & Pairings
These pizza rolls are fantastic on their own, but here are a few ideas to round out the meal:
- Pair with a fresh side salad.
- Serve alongside This Blueberry Lemonade Is My Favorite Refreshing Drink for Sunny Days for a light, refreshing balance.
- Finish with a small portion of These Chocolate Chip Cookie Bites Are My Favorite Little Treat to Bake Anytimeif you’re fitting dessert into your macros.
You get comfort food vibes with structure and balance.
Estimated Nutrition (Per Roll)
Approximate values will vary based on brands used.
- Calories: 220–250
- Protein: 20–24g
- Carbs: 12–18g (lower with high-fiber tortillas)
- Fat: 8–10g
That’s serious protein for something that tastes like takeout pizza.
Storage & Leftover Tips
- Fridge: Store in an airtight container for up to 4 days.
- Freezer: Wrap individually and freeze up to 2 months.
- Reheat: Air fry at 350°F for 3–5 minutes for best crisp.
These are perfect for weekly meal prep. Just make a double batch and you’re set.
More Recipes You’ll Love
If high-protein comfort food is your thing, check out:
- This Instant Pot Lasagna Is My Favorite Way to Make Comfort Food Fast
- This Dorito Casserole Is My Favorite Weeknight Dinner Shortcut
- These No-Bake Peanut Butter Oatmeal Bars Are My Favorite Snack to Keep on Hand
There’s no reason healthy eating has to be boring.
Final Thoughts
These High-Protein Pizza Rolls are proof that you can prioritize protein without sacrificing flavor. They’re crispy, cheesy, satisfying—and macro-friendly enough to keep in regular rotation.
If you make this recipe, I’d love to hear how it turned out. Drop a comment below and let me know your favorite variation. And don’t forget to follow along for more high-protein, easy recipes that actually taste amazing.
– Jason Griffith
ChefManiac.com
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