High Protein Cheesy Pepperoni Pizza Buns – Easy 50-Minute

Total time: 50 minutes (15 prep, 35 bake). Yield: 6 buns. Each bun lands at 285 calories and 12g protein, which is the whole point of this recipe.

These are pizza buns built on a Greek yogurt and self-rising flour dough instead of yeast, so there is no rise time and no proofing window. Turkey pepperoni and part-skim mozzarella keep the fat down while the cheese pull stays intact.

The one step that matters: drain the yogurt in a mesh strainer for 10 minutes before mixing. Wet yogurt makes a sticky dough that spreads flat instead of holding a bun shape.

About the Ingredients

1 3/4 cups (210g) self-rising flour

Self-rising flour already contains baking powder and salt, so do not add leavening. Substitute: 1 3/4 cups all-purpose flour plus 2 1/2 teaspoons baking powder and 3/4 teaspoon fine salt whisked together.

1 cup (240g) plain nonfat Greek yogurt, drained

Drain in a mesh strainer lined with paper towel for 10 minutes to remove excess whey. Substitute: 2% Greek yogurt works but add 1 extra tablespoon flour.

3/4 cup (85g) shredded part-skim mozzarella, divided

Reserve 1/4 cup for the tops so the buns brown evenly. Substitute: low-moisture whole-milk mozzarella melts better but adds about 20 calories per bun.

1/3 cup (40g) turkey pepperoni, chopped, divided

Turkey pepperoni has roughly half the fat of pork pepperoni. Buy the sliced log style and chop it yourself so pieces stay inside the dough instead of sliding off.

3 tablespoons (45g) no-salt-added tomato paste

Tomato paste gives concentrated pizza flavor without watery sauce. Substitute: 1/3 cup thick pizza sauce, but reduce the yogurt to 7/8 cup to compensate for moisture.

1 large egg, beaten

The egg binds the dough and helps the crust set. Substitute: 3 tablespoons liquid egg white for a slightly chewier crumb.

1 teaspoon dried oregano

Crush the oregano between your fingers before adding to release oils. Substitute: 1/2 teaspoon dried basil plus 1/2 teaspoon garlic powder.

1/2 teaspoon garlic powder

Granulated garlic dissolves into the dough more evenly than fresh. Substitute: 1/4 teaspoon garlic salt, then skip any added salt.

1/4 teaspoon cracked black pepper

Fresh-cracked pepper is sharper than pre-ground. Substitute: 1/8 teaspoon red pepper flakes if you want heat.

1 tablespoon olive oil, for brushing

Brush the tops so the cheese adheres and the crust browns. Substitute: melted butter for a richer finish.

Tips & Tricks

Drain the Yogurt Fully

Ten minutes in a strainer prevents a sticky dough that bakes flat. If the dough still clings to your hands, add flour one tablespoon at a time, never more than three.

Do Not Overmix

Stir until the flour just disappears, about 12 strokes. Overworking develops gluten and produces a tough, bready bun instead of a soft one.

Chop the Pepperoni Small

Pieces larger than 1/4 inch poke through the dough and burn on the pan. A rough 1/4-inch dice keeps them suspended in the crumb.

Weigh the Dough Portions

Divide into 6 pieces of about 95g each so they bake at the same rate. Uneven buns mean some dry out before others brown.

Step-by-Step Instructions

1. Heat the oven

Preheat the oven to 400°F (200°C) and line a sheet pan with parchment. Place the empty pan in the oven while it heats so the buns hit a hot surface.

2. Drain the yogurt

Spoon the Greek yogurt into a mesh strainer lined with paper towel and let it drain 10 minutes. Discard the liquid that collects below.

3. Mix the dry base

Whisk the self-rising flour, oregano, garlic powder, and black pepper in a large bowl. Break up any lumps of flour with your fingers.

4. Fold in the wet

Add the drained yogurt, beaten egg, tomato paste, and half the mozzarella and pepperoni. Stir about 12 strokes until no dry flour remains and the dough pulls away from the bowl.

5. Shape the buns

Divide the dough into 6 pieces of about 95g and roll each into a ball. Set them 2 inches apart on the parchment, then flatten each to 1 inch thick.

6. Top and brush

Brush the tops with olive oil, then press the remaining mozzarella and pepperoni onto each bun. Keep toppings inside the 1-inch edge so they do not run off.

7. Bake until golden

Bake 22 to 26 minutes at 400°F (200°C) until the tops are golden brown and the cheese at the edges bubbles. An instant-read thermometer in the center reads 200°F (93°C) when done.

8. Rest before serving

Slide the parchment onto a rack and rest 5 minutes. The interior finishes setting and the cheese stops stretching away from the crust.

Delicious Variations

Buffalo Chicken Buns

Swap the pepperoni for 1/3 cup shredded cooked chicken tossed in 1 tablespoon buffalo sauce and cut the mozzarella to 1/2 cup.

Spinach and Feta Buns

Replace the pepperoni with 1/2 cup squeezed-dry chopped spinach and use 1/2 cup crumbled feta in place of the mozzarella.

Everything Bagel Buns

Skip the tomato paste, brush the tops with egg wash, and scatter 2 teaspoons everything bagel seasoning before baking.

How to Store High Protein & Low Calorie Cheesy Pepperoni Pizza Buns 🍕

Frequently Asked Questions

Mix the dough tonight, bake a batch, and freeze the rest for weekday lunches that beat anything from a drive-through. Cook once, eat well — Dara

High Protein & Low Calorie Cheesy Pepperoni Pizza Buns 🍕

High protein cheesy pepperoni pizza buns pack 12g protein at 285 calories each with a golden crust and bubbling cheese center. Bake a batch in 50 minutes.

★★★★½ 4.7 (213 ratings)

15 minPrep time35 minCook time6Servings285 kcalCalories

Print RecipePin Recipe

🧂 Ingredients

• 1 3/4 cups (210g) self-rising flour
• 1 cup (240g) plain nonfat Greek yogurt, drained
• 3/4 cup (85g) shredded part-skim mozzarella, divided
• 1/3 cup (40g) turkey pepperoni, chopped, divided
• 3 tablespoons (45g) no-salt-added tomato paste
• 1 large egg, beaten
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon cracked black pepper
• 1 tablespoon olive oil, for brushing

📋 Instructions

1. 1Heat the oven — Preheat the oven to 400°F (200°C) and line a sheet pan with parchment. Place the empty pan in the oven while it heats so the buns hit a hot surface.
2. 2Drain the yogurt — Spoon the Greek yogurt into a mesh strainer lined with paper towel and let it drain 10 minutes. Discard the liquid that collects below.
3. 3Mix the dry base — Whisk the self-rising flour, oregano, garlic powder, and black pepper in a large bowl. Break up any lumps of flour with your fingers.
4. 4Fold in the wet — Add the drained yogurt, beaten egg, tomato paste, and half the mozzarella and pepperoni. Stir about 12 strokes until no dry flour remains and the dough pulls away from the bowl.
5. 5Shape the buns — Divide the dough into 6 pieces of about 95g and roll each into a ball. Set them 2 inches apart on the parchment, then flatten each to 1 inch thick.
6. 6Top and brush — Brush the tops with olive oil, then press the remaining mozzarella and pepperoni onto each bun. Keep toppings inside the 1-inch edge so they do not run off.
7. 7Bake until golden — Bake 22 to 26 minutes at 400°F (200°C) until the tops are golden brown and the cheese at the edges bubbles. An instant-read thermometer in the center reads 200°F (93°C) when done.
8. 8Rest before serving — Slide the parchment onto a rack and rest 5 minutes. The interior finishes setting and the cheese stops stretching away from the crust.

👨‍🍳 Chef's Note: Weigh the yogurt after draining; you want 200g left. If you skip that step, the dough will need up to 1/4 cup extra flour and the buns bake denser.

Servings: 6

Cuisine: American

Course: Lunch

Nutrition (per serving): 285 kcal · 12g protein · 22g carbs · 9g fat

Written by Dara Whitfield

Dara writes about quick, high-protein meals and batch cooking for busy people who still want real food. She treats recipes like small systems, breaking them into prep, cook, and store so readers can repeat them without thinking. Her angle is efficiency without sacrificing flavor.