53g Protein Pizza Rolls: Your New Favorite Muscle-Building Snack & Meal Prep!
Are you on a mission to gain muscle and looking for a delicious, high-protein snack that's both quick and easy to prepare? Look no further! These pepperoni pizza rolls are a game-changer, boasting an incredible 53 grams of protein per serving. Say goodbye to bland meal prep and hello to a savory, satisfying treat that perfectly supports your fitness goals. Get ready to transform your snacking habits and fuel your gains with every bite!
The Power of Protein: More Than Just a Snack
This recipe isn't just about satisfying a craving; it's about smart nutrition. By combining lean beef mince with flavorful seasonings and low-fat cheese, these pizza rolls deliver a protein punch that helps with muscle recovery and growth. They are versatile enough for a quick snack, a fulfilling lunch, or an excellent addition to your meal prep routine, ensuring you stay on track with your dietary needs without compromising on taste.
Minimal Prep, Maximum Flavor: Getting Started
The beauty of these pizza rolls lies in their simplicity. Here's how to begin your journey to a high-protein delight:
- Roughly chop 150 grams of pepperoni into your preferred size—halves and quarters work well, or you can even leave it whole if you prefer.
- Roughly chop 15 grams of flat-leaf parsley. This will be used in both the meat mixture and as a fresh garnish. Dried alternatives can be used if fresh isn't available.
- In a bowl, combine 2 teaspoons each of onion powder, garlic powder, smoked paprika, and dried oregano. Give it a quick mix. If you enjoy a bit of heat, feel free to add some chili flakes to this blend.
Crafting the Savory Meat Filling
Heat a pan over medium-high heat. When it's lightly smoking, add a few sprays of oil. Add 1 kilogram of lean beef mince (5% fat is recommended). Spread it around and let it sit for about 2 minutes to build a delicious crust. Season to taste with salt and cracked black pepper. After forming a crust, mix the beef around to get that beautiful golden color all over. Cook for about 5 to 6 minutes, or until no longer pink.
Next, add the chopped pepperoni (or whole, if you opted for that) along with your seasoning blend and a touch more salt to taste. Mix everything together. Cook for just 2 minutes, allowing the pepperoni to brown slightly. If you've used a higher fat percentage beef, it's a good idea to drain some of the excess fat at this stage for a lighter, healthier filling.
To build depth into your sauce, stir in 30 grams of concentrated tomato paste and one can (400 grams) of crushed or diced tomatoes. Add a touch of the flat-leaf parsley (optional but recommended). Mix all these ingredients together, allowing the flavors to meld. Double-check for seasoning and cook for 2 to 3 minutes, or until the sauce has reduced. You want a well-combined, flavorful mixture that isn't overly saucy.
Assembling and Cooking Your Pizza Rolls
This recipe serves six, so you'll need six wraps of your choice. On top of the beef and pepperoni mix, add some shredded low-fat mozzarella cheese and a touch of pepper. Now it's time to fold! Gently fold in the sides, tuck everything in to prevent any leaks, and then roll tightly, ensuring the seam is on the bottom to prevent unraveling.
You can enjoy these fresh, or toast them for a crispy finish. If toasting, spray a little oil on them and sprinkle with some flat-leaf parsley. You can toast them in either an oven or an air fryer at the recommended temperatures and timings until they reach your desired crispness. Once toasted, allow them to cool down for about 20 to 30 minutes before wrapping them up for storage. You can use foil, food-safe paper, airtight containers, or even Ziploc bags. These pizza rolls will last 3 days in the fridge and 3 months in the freezer.
The final product is a delicious, high-protein pepperoni pizza roll, perfect for muscle gain and convenient meal prep. With a full written recipe available via the link, all that's left to do is dig in and enjoy your amazing creation!
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